Diabetics need to eat nutritious foods to manage their blood sugar and reduce the risk of medical complications that include heart disease, loss of vision, nerve damage and kidney failure. (references 1 and 2) Almost 95 percent of diabetics have type 2 diabetes, a condition in which the cells in your body are resistant to insulin, causing blood sugar levels to swell. (reference 3) Consult your doctor about managing your blood sugar with diet.
Low Glycemic Foods
Low glycemic foods contain carbohydrates that are converted into glucose, the sugar molecule your body uses for energy, which is slowly absorbed into your blood causing a small amount of insulin to be secreted. (reference 4) The lower the glycemic index score, the easier it is for you to manage your blood sugar from that food, whereas foods with high glycemic index scores can quickly elevate your blood sugar and insulin levels and increase your risk for complications. Low glycemic foods include peanuts, barley, whole bran, oranges, peaches, skim milk, green peas, soy beans, chickpeas, bulgur and carrots. (reference 5)
Whole Foods
Consuming whole, unprocessed foods, particularly plant-based foods that include fruits, vegetables, legumes, nuts, seeds, whole grains, olive oil, yogurt and fish may reduce your risk of medical complications. These foods comprise a Mediterranean diet, one of the world's most studied diets. Research conducted at Pennington Biomedical Research Center at Louisiana State University and published in "Current Diabetes Reports" in 2009 reviewed the data from numerous studies on the Mediterranean diet and conclude that it is a viable treatment for managing diabetes, particularly due to the positive response of blood sugar, insulin, fat, cholesterol and other metabolic factors that are associated with reducing the risk of cardiovascular disease, stroke and obesity.
Foods With Healthy Fats
Diabetics may reduce the risk of cardiovascular disease by consuming foods with healthy fats and avoiding foods with unhealthy fats. (reference 7) Foods with healthy fats include olive oil, avocado and walnuts and fish that contain monounsaturated fatty acids, polyunsaturated fatty acids and omega-3 fatty acids, respectively. Foods with unhealthy fats include red meat, processed meats, poultry, pork and dairy that contain saturated fat and processed foods that contain trans fat made from industrial manufactured hydrogenated vegetable oil. Inspect the food labels of foods you eat to determine the fat content.
High Soluble Fiber Foods
High soluble fiber foods, such as legumes, fruits and vegetables, may reduce your blood sugar and cholesterol levels. (reference 8) Research conducted by scientists at the Clinical Nutrition and Risk Factor Modification Centre at St. Michael's Hospital in Toronto and published in "Current Diabetes Reports" in 2009 reports that soluble dietary fibers demonstrate short and long-term metabolic improvements in type 2 diabetics. These improvements include reduced levels of blood sugar, insulin, fat and cholesterol and weight control.
References
- American Academy of Family Physicians: Diabetes and Nutrition
- MayoClinic.com: Diabetes
- Centers For Disease Control and Prevention: Number of Americans with Diabetes Projected to Double or Triple by 2050
- Linus Pauling Institute at Oregon State University: Glycemic Index and Glycemic Load
- University of Wisconsin Hospitals and Clinics Center for Integrative Medicine: Glycemic Index
