Diabetes is a condition characterized by blood glucose regulation difficulties. Because blood glucose comes from digested foods, the kind and amount of foods eaten affect blood glucose control. Carbohydrate-containing foods have the most potent effect, so careful monitoring of these will help keep blood glucose levels stable. For optimal control, try to eat regularly scheduled, nutritious meals containing identical carbohydrate content. Keep calorie content at a level appropriate to maintain a healthy weight.
Background
Healthy foods form the foundation of a diabetic diet. In fact, the American Diabetes Association advises that dietary "focus should be on whole grains, fruits, vegetables, beans and low-fat milk. Sweets should be saved as occasional treats."
Complex Carbohydrates
Whenever possible, choose complex carbohydrates instead of simple carbohydrates, since the latter cause rapid, drastic blood sugar elevation. Complex carbohydrates are absorbed more slowly, thus raise blood sugar at a slower, less drastic rate.
Recommended Carbohydrate Foods
Fruits, vegetables, milk, and cereals and grains all contain complex carbohydrates. Specific examples that are appropriate for a diabetic diet include low-fat milk, tortillas, oranges, apples, bananas, rice, pasta, oatmeal, cold cereals, pancakes, bread, crackers, muffins, biscuits, green beans, broccoli, corn, potatoes, asparagus, spinach, grapes, squash, strawberries, cauliflower, kale, lentils, barley and quinoa, among others. Remember to choose whole, unprocessed foods whenever possible, as these generally contain less fat and sodium.
Portion Size
Pay close attention to portion size when selecting carbohydrate-containing foods. Read food labels carefully and adjust serving size to the amount of carbohydrate needed. Diabetics need 30 to 45 g of carbohydrate daily. Examples of foods that contain 15 g of carbohydrate are 1/3 cup of brown rice, one small apple or banana, one slice of bread and 8 oz. low fat milk.
Fiber
Fiber is another type of carbohydrate important to include in a diabetic diet because it tends to keep blood sugar levels lower. According to the American Diabetes Association adults need 25 to 30 g of dietary fiber daily -- approximately the same amount recommended for the general population; however, usual fiber consumption of Americans is only 15 g per day. Foods contributing fiber to the diet include oatmeal, apples, beans and legumes, bran, berries, whole grain breads and cereals.
Protein and Fat
Beef, poultry, fish, eggs, nuts, oil, butter, shortening and other such foods provide only dietary protein and/or fat and do not affect blood glucose levels. These foods contain calories though, so monitor your intake of these carefully to achieve caloric balance and a healthy weight. Be sure and consult your physician or registered dietitian for individualized guidance on determining caloric requirements.
References
- "Clinical Diabetes"; Carbohydrate Counting: A Practical Meal-Planning Option for People with Diabetes; Karmeen D. Kilkarni; July 2005
- World Health Organization: Diabetes
- American Diabetes Association: Carbohydrates
- American Diabetes Association: Ask the Registered Dietitian
- American Dietetic Association: Health Implications of Dietary Fiber
