Diabetes is a blood sugar disorder, and there are two types: type 1 or insulin dependent, and type 2, which often does not require insulin injections. A natural, whole-foods diet can help type 1 diabetics manage their blood sugar and increase their quality of life, and it may even lower their insulin requirements, but it cannot replace their need for insulin. Type 2 diabetes is exclusively related to diet and lifestyle habits, however, and a natural diet combined with exercise can help reverse the disease completely.
Dietary Basics
According to the Canadian School of Natural Nutrition, or CSNN, if you have diabetes, you should eat a low-fat, high-fiber, whole-foods diet and choose organic food as much as possible. A diet high in vegetables, fruits, nuts, seeds and lean protein is encouraged. Fruits, however, should be avoided at breakfast, because they may lead to pre-lunch blood sugar crashes and symptoms such as fatigue and brain fog. Diabetes superfoods, are foods that have a minimal effect on blood sugar and are rich in key nutrients, such as calcium, magnesium and vitamin A and C. The American Diabetes Association suggests emphasizing these superfoods, and they include beans, berries, citrus fruits, dark leafy green vegetables, nuts, tomatoes and cold-water fish.
Importance of Fiber
Fiber is especially important because it promotes regular elimination and reduces circulating toxins in the body. But fiber also helps keep blood sugar levels balanced. Snacking on foods such as vegetables, oat or rice bran crackers with nut butter, legumes and whole grains will provide you with essential fiber and help to regulate your blood sugar. CSNN recommends a total intake of between 30 and 50g of fiber daily and taking a fiber supplement to help you to reach that intake. All fibers have slightly different effects on the digestive system, and for the best results, combine flaxseed, oat bran, pectin, psyllium, guar gum and bran fiber supplements to provide 5g, three times daily. Fiber supplements can interact with medications, so consult with your doctor before taking them.
Foods to Limit
Certain foods may worsen diabetes and are discouraged. Saturated and trans fats increase your risk of heart disease and stroke, which is the No. 1 cause of death in diabetics. The American Diabetes Association recommends limiting your intake of saturated and trans fats found in foods such as palm oil, lard, shortening, butter, cream cheese, sour cream, margarine and coconuts, all non-skim dairy and meat products and all fried, fatty and greasy foods.
Additional Dietary Advice
CSNN recommends also limiting your intake alcohol, simple sugars, stimulants such as coffee, tea and chocolate, artificial sweeteners and all highly processed foods because they lead to blood-sugar imbalances and an increased insulin requirement. Stevia is a natural sweetener, and it is thought to be non-problematic for diabetics in moderation, if you require a sweetening agent. CSNN says to eat small, frequent meals to maintain blood sugar and stimulate insulin production.
References
- "Prescription for Nutritional Healing"; Phyllis Balch; 2003
- "Pathology and Nutrition"; The Canadian School of Natural Nutrition; Lilieana Stradler Mitrea; 2008
- American Diabetes Association: Fat and Diabetes
- American Diabetes Association: Diabetes Superfoods
