Eating the right foods can make a big difference in your diabetes management and can help you keep your blood glucose levels within target, so you feel good and avoid the long-term complications associated with unmanaged diabetes. There are specific recommendations regarding key nutrients that people with diabetics should follow to stay healthy, such as carbohydrates, fiber, fats and protein, as published by the American Diabetes Association in the January 2008 issue of "Diabetes Care."
Carbohydrates
Carbohydrates constitute the nutrient that has the greatest impact on blood glucose levels and the American Diabetes Association recommends that most carbohydrates come from fruits, vegetables, whole grains, legumes and low-fat milk. Moreover, the proper amount of carbohydrates to include at each meal for diabetics correspond to 45 to 60 g, according to the ADA. Monitoring your carbohydrate intake at each meal and snack, from day to day, is a great way to optimize your blood sugar levels.
Fiber
Increasing fiber intake is recommended for everyone, but especially for people with diabetes. In type 1 and type 2 diabetes, a high-fiber diet, containing about 50 g a day, can help reduce blood sugar levels, according to the January 2008 issue of "Diabetes Care." Moreover, people with type 2 diabetes can also benefit from decreased levels of insulin and improved blood cholesterol profile when eating more fiber. It is recommended to get your fiber through the consumption of legumes, fiber-rich cereals containing at least 5 g per serving, fruits, vegetables and whole grains. However, because consuming 50 g of dietary fiber a day is not an easy target to achieve, the American Diabetes Association recommends to aim for at least 14 g of fiber for each 1,000 calories eaten.
Protein
Including protein at each meal and snack containing carbohydrates is important to stabilize blood glucose levels and avoid the sugar roller coaster, as explained by the Cleveland Clinic. A lean source of protein such as fish, beans, lentils, poultry, lean meat, low-fat milk, low-fat yogurt or low-fat cheese or other options such as nuts, seeds and eggs should be part of every meal and snack. The American Diabetes Association recommends that a quarter of your plate at each meal be filled with a source of protein. As for snacks, combine your carbohydrates, such as fruits, yogurt, whole grain crackers or whole grain pita bread, with protein, such as cheese, nuts, peanut butter or hummus.
Healthy Fats
Choosing the best fats is also essential for people with diabetes in order to keep their blood cholesterol levels in check and keep their heart healthy. Replacing trans and saturated fats with unsaturated fats is recommended. Monounsaturated fats, found in olive and canola oil, nuts, seeds and avocado, should be the main source of fat in your diabetic diet to help keep your bad LDL cholesterol levels down and reduce your risk of developing heart disease.
