Diet is a challenge for any diabetic because commercially packaged meals and snacks, as well as fast foods, are typically laden with sugars, saturated fats and refined flours. These ingredients can contribute to high blood glucose and cholesterol levels, which may increase fatigue, mental confusion and heart disease commonly associated with diabetes. If you are an athlete, you must also consider proteins and healthy fats, which provide energy and are the building blocks of healthy muscles and connective tissues. Several diets can provide the nutrition you need as an athlete, while helping you manage the symptoms of diabetes.
Vegetarian Diet
A vegetarian diet consists of plant-based foods and excludes meats such as beef, fish, pork and poultry. Because a vegetarian diet excludes meat products, it is naturally lower in cholesterol-raising saturated fats than omnivorous diets. Although some people believe that a vegetarian diet does not provide proteins necessary for muscle building and energy, plant-based foods such as tofu, legumes and tempeh are abundant sources of protein. Obtain additional protein from eggs and dairy products while following this diet. Also, opt for whole-grain pastas and breads instead of refined flour products. Whole grains provide complex carbohydrates for energy, as well as dietary fiber for managing blood glucose levels.
Vegan Diet
A vegan diet is a more restrictive form of the vegetarian diet. It excludes dairy products and eggs as well as meats. This may further limit your intake of saturated fats, which can clog your arteries and contribute to heart attack and stroke. Replace milk and cheese with soy versions, which provide protein without adding saturated fats. Use lentils, chickpeas, soybeans, black beans, seeds and nuts as additional sources of protein. These foods also provide dietary fiber to help you control blood glucose levels.
Raw Food Diet
A raw food diet is primarily composed of plant-based foods that have not been subjected to heat above 114 degrees F. It also focuses on foods that have not been subjected to commercial processing. A raw food diet naturally excludes refined flours and sugars, which can raise blood glucose levels and contribute to the symptoms of diabetes. Because it excludes meats, eggs and dairy products, it is also low in saturated fats. Protein from avocados, sunflower seeds, nuts, hazelnuts, flaxseeds and macadamia nuts can maintain energy levels for workouts or athletic competitions.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- "The Sunfood Diet Success System"; David Wolfe; 2008
- "What to Eat when You Get Diabetes"; Carolyn Leontos; 2000
