Diabetes is a condition where the body is unable to produce or is insensitive to the hormone insulin. Insulin is required for blood sugar regulation; consequently, diabetics experience chronic, high blood sugar levels. There are two types of diabetes -- Type 1 individuals are insulin-dependant, and Type 2 diabetics are not. A nutritional program can reduce the amount of medication required by Type 1 individuals and help to reverse diabetes in Type 2 individuals.
Dietary Basics
According to MayoClinic.com, if you have diabetes, rather than trying to stick to a restrictive diet, you should eat a diet rich in a variety of nutritious foods and low in fat and calories. Emphasize fruits, vegetables, nuts, seeds, lean protein and whole grains. The Canadian School of Natural Nutrition, or CSNN, says to eat small, frequent meals, because eating frequently helps to stimulate the production of insulin in Type 2 diabetics, and to maintain balanced blood sugar levels.
Advice on Carbohydrates
Carbohydrate-rich foods have the biggest impact on your blood sugar levels. MayoClinic.com recommends counting carbohydrates and making sure that your timing and amount of carbohydrates are the same every day. Avoid the consumption of refined carbohydrates such as white bread and pasta; as well as the consumption of all simple sugars. These foods, as well as stimulants such as coffee and cocoa should be avoided because they cause a rapid elevation in blood sugar levels. CSNN recommends consuming between 30 and 50 g of fiber daily and taking a fiber supplement if needed to reach that intake.
Include Healthy Fats
Consuming healthy fats in moderation is required for good health. Monounsaturated and polyunsaturated fats in avocados, almonds, pecans, walnuts, olives and olive oil lower unhealthy triglyceride levels and increase healthy cholesterol levels. This is important because diabetes increases your risk of heart disease and stroke, and heart disease is the leading cause of death in diabetics. Cold-water fish are a good source of omega-3s -- two to three servings a weeks of salmon, trout, sardines, herring, tuna or mackerel is encouraged.
Reduce or Eliminate Unhealthy Fats
Avoiding bad fats is equally as important as consuming good fats. Most animal products are high in saturated fat and cholesterol, and their consumption should be limited. MayoClinic.com recommends limiting your saturated fat intake to no more than 7 percent of your daily caloric intake, and consuming no more than 200 mg of cholesterol daily. Skim dairy products do not contain unhealthy fats; however, CSNN reports that many Type 1 diabetics are sensitive to cow's milk, so consuming dairy may increase insulin requirements. Hot dogs, sausage and bacon are particularly high in unhealthy fats and should be avoided. Trans fats found in processed foods, baked goods, shortening and margarine should also be eliminated to keep your cholesterol in check.
References
- MayoClinic.com: Diabetic Diet: Create Your Healthy Eating Plan
- "Pathology and Nutrition"; The Canadian School of Natural Nutrition; 2008
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