Diabetes is a metabolic disorder characterized by high blood sugar and insufficient production or cellular resistance of insulin, a hormone that transports sugar into muscle. Diabetics must plan a daily menu of foods to determine the quantity of sugar in each meal. Foods with a glycemic index above 50 may rapidly increase your blood sugar, whereas foods with a glycemic index below 50 may help you control your blood sugar.
Breakfast
Breakfast is a very important meal because of the large time period since your last meal, and your body's need for energy from sugar. Drinking a glass of fruit juice and eating a piece of fruit is fine, as long as the food is low glycemic. Grapefruits, apples and pears are low glycemic fruits and are ideal for diabetics. A low glycemic breakfast cereal such as bran is better than a high glycemic cereal, such as corn flakes. You should add either low fat milk or soy milk to your cereal because low-fat foods may help you to reduce your risk of cardiovascular disease, a complication common among diabetics.
Lunch
Lunch presents many options, so it is best that you choose nutritious and low glycemic foods. Vegetable and bean salads are ideal because foods, such as green leafy vegetables, tomatoes, cucumbers, carrots and beans are rich sources of vitamins, minerals, antioxidants and dietary fiber, according to the USDA. Stay away from breads, white rice and refined or processed grains because these foods are likely to be high glycemic. Eating soy foods, such as tempeh or tofu, are also good choices because soy does not contain cholesterol or saturated fat.
Dinner
For your dinner meal, choose a lean protein such as fish. The American Heart Association recommends eating fish two or more times per week. Cold water, fatty fish, such as salmon, sardines and cod, are loaded with omega-3 fatty acids, healthy fats that may reduce your risk of heart disease. Research by T. Kato published in "Nutrition and Cancer" in 2007 reports that docosahexaneoic acid, an omega-3 fatty acid found in fish, inhibits growth of colon cancer cell proliferation and tumors. Bake or grill your fish, and avoid eating fried fish or other foods because frying may increase your risk of heart disease, cancer and weight gain. Add vegetables and low glycemic whole grains, such as barley or bulgar.
Dessert
You may eat a sweet dessert if you did not meet your quota for sugar from carbohydrates during the day. The American Diabetes Association states that you may keep your blood sugar levels on target by substituting a small portion of sweets for other carbohydrate foods in your meals and snacks. Desserts with low glycemic foods, such as soy milk ice cream, cherries, plums and nuts are ideal.
References
- National Diabetes Information Clearinghouse: Diabetes
- University of Wisconsin Hospitals and Clinics Center for Integrative Medicine: Glycemic Index
- National Institute of Diabetes and Digestive and Kidney Diseases: Diabetes, Heart Disease, and Stroke
- United States Department of Agriculture: National Nutrient Database for Standard Reference
- American Heart Association: Fish and Omega-3 Fatty Acids
