Diabetics can eat any food as long it fits within a meal plan to manage blood sugar levels. Yet this does not mean that you should eat any food. Certain foods, such as whole foods, are healthy and can help you control your blood sugar, whereas other foods, such as processed foods, may increase your blood sugar levels. You should also eat foods that reduce your risk of complications, such as heart disease.
Cinnamon
Cinnamon is a spice with amazing properties that can help you improve your blood sugar and cholesterol levels and reduce your risks of cardiovascular disease. Research published in "Diabetes Care" in 2003 showed that the intake of between 1 and 6 g of cinnamon per day reduces blood glucose, total cholesterol and LDL cholesterol, the bad cholesterol, in people with type 2 diabetes. The research concludes that people with type 2 diabetes should include cinnamon in their daily diet to improve the management of diabetes and reduce risk factors for cardiovascular disease.
Low-Glycemic Foods
Low-glycemic foods can help you control your blood sugar levels. Low-glycemic foods, such as barley, peanuts and grapefruit, contain sugar that is slowly absorbed into your blood, enabling only small amounts of insulin, a hormone, to transfer the sugar from the blood into your cells for energy. Research published in the "Journal of the American Dietetic Association" in February 2009 demonstrates that a low-glycemic food diet is associated with improved diet quality and a reduction in high blood sugar in type 1 diabetics.
High Fiber Foods
Increasing your dietary intake of foods containing high fiber can help you manage diabetes and reduce your risk of heart disease. Soluble fiber, found in fruits, oats, peas and beans, reduces blood sugar and cholesterol levels. High fiber foods also contain insoluble fiber that adds bulk to your stools and prevents constipation. In the May 25, 2010, journal "Circulation," research was published showing that whole grain and bran intake are associated with reduced risk of mortality from all causes of disease, and particularly cardiovascular, in women with diabetes.
Healthy Fats
Diabetics have a high risk of cardiovascular disease as a result of high blood sugar and its effect on the endothelial layer, or inner lining of the arteries. Consume healthy fats, such as monounsaturated fat from olive oil and avocado and omega-3 fatty acids from fish and walnuts, that may reduce your risk of heart disease. Avoid unhealthy fats, such as saturated fat from meat and dairy and trans fat from margarine; processed foods, such as pastries, foods that are packaged, fried or processed; and convenience foods that may increase your risk of heart disease.
References
- American Diabetes Association: What Can I Eat
- "Diabetes Care"; Cinnamon Improves Glucose and Lipids of People with Type 2 Diabetes; A. Khan, et al.; Dec. 26, 2003
- University of Wisconsin Hospitals and Clinics Center for Integrative Medicine: Glycemic Index
- "Journal of the American Dietetic Association"; The Effect of a Low-Glycemic Diet Vs a Standard Diet ... ; A.J. Rovner, et al.; February 2009
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
