Diabetes is a disorder that affects more than 23 million Americans. In diabetes, the body is unable to regulate blood glucose, either because insulin is lacking or the body responds incorrectly to insulin that is present. Insulin promotes movement of glucose into cells, where it provides energy. In diabetics, blood glucose is too high, causing problems in many organs. Symptoms include excessive urination, thirst, lack of energy and constant hunger. If you are diabetic, diet and daily routine are very important in managing your blood sugar. Consult a doctor or a dietitian to determine a regimen that is appropriate for you.
Avoid Simple Sugars
Simple sugars such as fructose and glucose are not good food choices for diabetics because they cause a rapid rise in blood glucose. Simple sugars are added to sweetened soft drinks, sweet punches and sugary desserts. They are also natural components of many fruit juices. Avoid these foods and beverages. Substitute water, nonfat milk or vegetable juice and choose foods without added sugar, such as those containing sugar substitutes.
Eat Whole Grain Foods
Whole grain foods are very beneficial for diabetics because they slow digestion, allowing blood sugar to rise gradually and steadily. Choose whole-wheat bread over white bread and consume whole grain cereals and baked goods. Substitute brown rice for white rice, consume other healthy grains such as quinoa and use whole-wheat pasta instead of white pasta. When baking, try substituting whole wheat flour for the white flour specified in your recipe.
Avoid High-Fat Foods
The American Diabetes Association says diabetics are at high risk for heart disease and stroke. Therefore, controlling fat intake is as important for these patients as managing carbohydrates. If you are diabetic, avoid saturated fats, which are found in full-fat dairy products; marbled meats such as steak, hamburger and sausage; butter; sauces containing cream; chocolate; and poultry skin. Choose reduced-fat milk, margarine and yogurt. Consume fish several times weekly, and substitute healthy, unsaturated oils such as olive, canola and peanut oils for butter in cooking.
Choose Vegetables and Fruits
Vegetables and fruits are excellent sources of vitamins and minerals. Most are also high in fiber, making them excellent choices for diabetics. Choose nonstarchy vegetables such as spinach, carrots, broccoli or green beans instead of corn, peas, potatoes or other starchy choices. Add vegetables and fruits high in soluble fiber because this type of fiber slows the rise in blood glucose that follows a meal. Legumes, citrus fruits and most berries are good examples of foods high in soluble fiber.
Follow a Consistent Routine
The Mayo Clinic indicates that both the amount of food consumed and the timing of meals are very important for diabetics. It says developing consistent times for meals and eating the same amount of food at each meal can be very helpful in keeping blood sugar under control. Also, eating about the same amount of carbohydrate at each meal is a good strategy, as is having several small snacks throughout the day.
References
- National Diabetes Information Clearinghouse: Diabetes Overview
- American Diabetes Association: Carbohydrates
- American Diabetes Association: Making Healthy Food Choices
- MayoClinic.com: Diabetes Management--How Lifestyle, Daily Routine Affect Blood Sugar
- American Diabetes Association: Unhealthy Fats
- MayoClinic.com: Diabetes Diet: Create Your Healthy-Eating Plan
