While type I, type II and gestational diabetes differ in physiological causes and symptoms, the dietary goal for all diabetics is universal: managing blood glucose, sometimes called blood sugar. Eating foods with low glycemic indices (GI) facilitates maintenance of consistent and healthy blood glucose concentrations. Carbohydrates are rated in GI on a scale of 0-100. Foods rated 55 and below are considered low GI and do not cause a spike in blood glucose. The American Diabetes Association has detailed guidelines for acceptable blood glucose levels, pre- and postprandial, that is before and after eating. The upper limit for desirable, postprandial blood glucose is less than 180 milligrams per deciliter.
Whole Foods
The American Diabetes Association recommends that diabetics eat foods as close to their natural form as possible. If there were a "wonder food" group for diabetics, vegetables would qualify. Vegetables contain carbohydrates, which your body uses for energy, but they also contain fiber, which slows gastric emptying, lowering the rate at which postprandial blood glucose increases. Fiber also provides a feeling of satiety, while remaining low in calories. Another notable bonus is that fruits and vegetables are packed with vitamins, minerals and phytonutrients. The U.S. Department of Agriculture recommends adults eat nine servings of vegetables and fruits per day. Diabetics should aim to eat more vegetables than fruits. Avoid fruits packed in syrup and fruit juices as these tend to have high GI. Researchers at the University of Sydney maintain a website that contains lists of foods and their GI. Additionally, the Journal of Clinical Nutrition has a free journal article available for download that contains lists of foods and their respective GIs. No vegetables have high GIs. Some of the lowest GI fruits and respective GIs for one serving are listed here.
Apples: about 35, depending on variety
Cherries: 22
Grapefruit: 22
Peaches: about 35, depending on variety
Pears: about 38, depending on variety
Processed Carbohydrates
Although dietitians and nutritionists recommend whole foods, persistently eating fresh fruits and vegetables can be impractical due to your lifestyle and seasonal availability. Some processed carbohydrates still have low GIs. Carbohydrates high in fiber and whole grains also promote a feeling of satiety, are higher in vitamin and mineral density and are low to medium in GI. Some examples of processed carbohydrates that are desirable for diabetics are listed here.
Barley, cooked or raw: maximum GI of 50
Brown rice: about 70, depending on variety
Dried or fresh beans, such as pinto, black, navy, white, Lima, and garbanzo beans: maximum GI of 50, depending on variety
Whole grain bread: about 50, depending on variety
Whole grain pasta, cooked al dente: about 50, depending on variety
Recipes and Support
The American Diabetes Association and the American Dietetic Association have reputable, online resources that contain creative and tasty recipes for diabetics. Pineapple salsa added to a baked salmon fillet is one of many nutrient-rich recipes on the website diabetes.org. Vigilant monitoring of your blood glucose before and after eating will help you fine-tune what foods work best. Always check with your physician if you are unsure about your symptoms or blood glucose results.
