Food supplies your body with energy in the form of sugar, or glucose. People with diabetes have difficulty getting sugar from the bloodstream into the cell to supply energy, causing elevated blood sugars. People with diabetes either do not make enough insulin or cannot properly use the insulin they do make. Insulin is the hormone responsible for transporting sugar from the bloodstream into the cell. Diet plays an important role in blood sugar management, and including certain types of foods in your diet can help you have better blood sugar control.
Whole Grains
Carbohydrates in food increase blood sugar. Whole grains act as a source of carbohydrate, however, the fiber content in whole grains can help you have better blood sugar control. Fiber in food takes the body longer to digest, allowing for a slower release of sugar into the bloodstream. Read the food item's Nutrition Facts food label ingredient list to help you identify whole grain foods. A whole grain, such as whole wheat or oats, should be listed as the first ingredient. Whole grain foods include whole wheat bread, whole grain cereals, oatmeal, whole grain crackers, barley, oatmeal, brown rice and popcorn.
Beans and Peas
Beans and peas also act as a source of carbohydrates, in addition to being high in dietary fiber. Most Americans need between 21 and 38 g of fiber per day. One cup of cooked split peas contains 15 g of fiber. Other high-fiber beans to include in your diet to help you manage your blood sugar are lentils, garbanzo beans, kidney beans, black beans and lima beans.
Whole Fruits
Fruits also contain carbohydrates but their fiber content can help decrease the rate of digestion for better blood sugar control. In addition to helping you manage your blood sugar, fiber also increases satiety and aids in weight control. Maintaining a healthy weight can help you lower your blood sugars, according to the American Diabetes Association.
Nonstarchy Vegetables
Nonstarchy vegetables are low in calories and high in fiber. The American Diabetes Association does not restrict the amount of nonstarchy vegetables in your diet because of its health benefits. Eating more high-fiber nonstarchy vegetables can help you control your blood sugars and help you manage your weight.
Lean Sources of Protein
Protein in foods delays stomach emptying and also helps slow down the rate of digestion and the release of sugar into the bloodstream. Including a lean source of protein at each meal can help you have better control over your blood sugar. Lean sources of protein include skinless poultry, fish, pork tenderloin, beef eye of round, lamb chops, low-fat cheese and tofu.
References
- MayoClinic.com: Diabetes Diet: Create Your Healthy Eating Plan
- International Diabetes Federation: What is Diabetes
- MayoClinic.com: Dietary Fiber: Essential For a Healthy Diet
- MayoClinic.com: High-Fiber Foods
- American Diabetes Association: Non-starchy Vegetables
- American Diabetes Association: Tight Diabetes Control
