A healthy diet can be beneficial for the treatment of both type 1 and type 2 diabetes. In fact, Michael Murray, N.D., states in his book "Diabetes and Hypoglycemia" that for most type 2 diabetes sufferers, a diet adjustment alone may be all that is needed. If you suffer from diabetes, always follow any dietary program under the guidance of your doctor, especially if you have type 1 diabetes because dietary changes may necessitate the need to adjust insulin levels.
Reduced Calorie Consumption for Blood Sugar Control
The main aim of a diabetes diet is to control your blood sugar levels, otherwise known as glucose levels, and to help you to achieve and/or maintain a healthy weight. Dr. Murray states that when you eat too many calories, your body responds by producing a rapid spike in your blood glucose levels, and that obesity is a major contributor to type 2 diabetes. He adds that for many people, reducing calorie intake and losing weight will naturally lead to a normalization of their blood sugar levels.
The Basic Components of a Healthy Diabetes Diet
MayoClinic.com states that a basic diabetes diet should not be a restrictive diet; it should instead be a healthy eating plan that is nutrient rich and emphasizes fruits, vegetables and whole grains. If the above foods are the staple in your diet, then you won't have to worry too much about your calories and fat intake because these foods tend to be low in calories and fat.
Fruits
Fruits are helpful because they are a rich source of many nutrients such as vitamin C and are high in antioxidants. Antioxidants are especially helpful for diabetics because, according to Dr. Murray, they neutralize free radicals and diabetics seem to be especially sensitive to the damaging effects of free radicals. Also, they contain fructose, which is absorbed more slowly than other sugars but is sweet, and may help to satisfy sugar cravings in a healthy way.
Vegetables
While fruits are nutritious, Dr. Murray states that they are high in calories, making them not as good as vegetables when it comes to a healthy diabetic diet. He recommends that you make vegetables a major portion of your diet, and that you aim to consume a minimum of five servings per day. He explains that vegetables are a rich sugar source of vitamins, minerals, carbohydrates, fiber and protein, and are naturally low in fat, all of which are helpful for diabetics.
Whole Grains
Whole grains are the third component of a healthy diabetes diet. Foods such as whole wheat pasta, beans, potatoes, brown rice and oatmeal are all examples of healthy whole grain choices. Dr. Murray explains that these foods consist of complex carbohydrates, which take longer to be broken down and absorbed into the blood stream than simple ones such as white bread and sugar. They are also a good source of fiber, which is well known for its blood sugar stabilizing properties.
References
- "Diabetes and Hypoglycemia", Michael Murracy, N.D.; 1994
- MayoClinic.com: Diabetes diet: Create your healthy-eating plan
