In the body of a diabetic, insulin, the hormone that allows sugar molecules to enter cells, is not produced in sufficient amounts or is not used effectively. Because of this, the blood sugar of a diabetic remains high unless it is controlled through diet. Carbohydrates are the main compound that have an effect on blood sugar, and they must be monitored daily in the diet.
Grains
Foods in the grain group are high in carbohydrates and must be counted as such in the daily diet plan of a diabetic. Within this group, the healthiest choices for a diabetic are whole grains. Whole-grain foods contain fiber, which helps to stabilize the blood sugar and prevent the spike that processed grains produce. Some healthy examples include whole-wheat bread, whole-grain pasta and brown rice. Diabetics must be aware of their portion size of all of these foods.
Fruits and Vegetables
Fruits and vegetables are also a source of fiber as well as many vitamins and minerals. Fruit, however, does contain carbohydrate, so diabetics must monitor their intake and count each serving as a carbohydrate. Vegetables are generally low in carbohydrate and are considered "free" foods that do not affect blood sugar. A few exceptions, however, are the starchy vegetables --- potatoes, corn and peas --- which contain more carbohydrate and must be taken into account.
Dairy
Dairy products are a good source of protein and calcium but also contain carbohydrate and must be factored into the diet plan. For the diabetic, the healthiest choices in this group are low-fat or fat-free products without added sugar. Examples include fat-free milk, low-fat cheese and low-fat yogurt. Diabetics have an increased risk of heart disease, and the saturated fat found in dairy products further increases this risk through its effect on "bad" blood cholesterol.
Meat and Beans
Meat is low in carbohydrate and does not have a significant effect on blood sugar. Because diabetics should limit saturated fat, the healthiest meat options are poultry and fish instead of red meat. Beans are also a healthy choice, as they contain both protein and fiber. Beans, however, do contain carbohydrate and must be accounted for in the diet plan. Other vegetarian options, such as soy protein, are also low in saturated fat.
References
- National Institutes of Health; Diabetes Overview
- United States Department of Agriculture MyPyramid; Why is it Important to Eat Grains, Especially Whole Grains?
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet
- American Diabetes Association; Non-Starchy Vegetables
- American Diabetes Association; Fat and Diabetes
- American Diabetes Association; Lean Meats
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