Diet plays an important role in helping you manage your blood sugars for diabetes. However, you don't need to eat special foods. In fact, the diet for diabetes is a balanced, healthy diet that anyone can follow. It includes a variety of healthy foods from each food group. The key to controlling your diabetes with diet is to be consistent with the amount of food you eat each day and to eat at regular meal times.
Grains, Beans and Starchy Vegetables
The amount you need to eat each day depends on your calorie needs and blood sugars goals. Talk to your doctor about how many calories you should eat each day. Maintaining a healthy weight can help you have better control over your blood sugars. You can six or more servings of grains, beans or starchy vegetables a day. Choices and serving sizes include one slice of whole wheat bread, 1/2 cup of cooked hot cereal, five whole grain crackers, 1/3 cup of cooked rice or pasta, 1/2 cup of cooked beans, 3 oz. baked white or sweet potato and 1/2 cup of corn or peas. Whole grains, beans and starchy vegetables are high in fiber. Foods high in fiber slows down digestion, allowing for a slower release of sugar into the bloodstream.
Fruits
Fruits make a healthy contribution to your diet by providing essential nutrients such as vitamin A, vitamin C, folate, potassium and fiber. Include two to four servings a day. Choices and serving sizes include a small apple or orange, 1/2 cup of unsweetened canned fruit, 1 cup of cubed melon, 1 cup of berries, 2 tbsp. of dried fruit and 1/2 cup of orange or apple juice.
Nonstarchy Vegetables
Nonstarchy vegetables are low in calories and also contain important nutrients including vitamin A, vitamin C, folate, potassium, magnesium and fiber. Include three to five servings a day on your diabetic diet. A serving size is equal to 1/2 cup cooked or 1 cup raw vegetables. Choices include leafy greens, broccoli, carrots, green beans, cabbage, kale, spinach, zucchini, mushrooms, cauliflower and artichokes.
Milk
Milk provides calcium and vitamin D for bone health. Include two to three servings a day on your diet for diabetes. Choose more low-fat or nonfat milk products to limit your intake of saturated fat. People with diabetes have higher rates of heart disease, according to the International Diabetes Federation. High intakes of saturated fat can increase blood cholesterol levels and risk of heart disease. Choices and serving sizes include 1 cup of low-fat or nonfat milk, 6 oz. of low-fat or nonfat sugar-free yogurt and 1 cup of soy milk.
Meat and Meat Substitutes
Meat and meat substitutes provides protein, iron and zinc. You can have two to three servings a day on your diet. Choices and serving sizes include 2 to 3 oz. of poultry, fish, beef or pork, one egg, 2 tbsp. of peanut butter, 1 oz. of nuts, 2 oz. of cheese and 4 oz. of tofu.
