Diabetes comes in two forms, type 1 and type 2, and with either type it is important to pay attention to the foods you eat. Although there is no clearly defined diet for diabetes, some foods can be more beneficial to your blood sugar levels and health than others, while other foods are best avoided. With type 2 diabetes eating the right foods can help you reduce the negative effects of the condition or prevent its development entirely.
Eat Unsaturated Fats
Diabetes itself increases your risk of heart disease, but by eating the right fats you can help curb this risk. Get most of your fat in the form of unsaturated fats. Eat foods such as fatty fish, nuts, nut butters, seeds, avocados and olive oil. When consumed as a part of an overall healthy diet, unsaturated fats can lower your risk of heart disease.
Eat Beans
Beans provide a low-calorie source of fiber. The high amounts of fiber found in beans can help you manage your blood sugar levels. Beans are slowly digested, keeping your blood sugar levels even and stable. Beans also offer a healthy source of protein that is devoid of the saturated fat or cholesterol found in many animal-based proteins.
Eat Whole Grains
Whole grains are packed with cholesterol-lowering fiber and an assortment of healthy nutrients. Add foods containing whole grains to your diet such as cereal, oatmeal, whole-grain pasta and brown rice. Avoid whole- grain products that contain added sugar; instead look for high-fiber whole grains containing at least 5 g of fiber per serving.
Eat Fruits & Vegetables
Fruits and vegetables should be included as a regular part of your overall diet. Consume a variety of different fruits and vegetables to increase your nutritional intake and stick to non-starchy vegetables such as broccoli, leafy green vegetables and carrots.
Eat Nuts In Moderation
Nuts can provide you a healthy source of protein, vitamin E and omega-3 fatty acids. Including nuts regularly in your diet can help you maintain your blood sugar at healthy levels and reduce your risk of heart disease. Eat nuts in moderation to avoid weight gain.
Limit Saturated Fats
Limit your intake of foods rich in saturated fat such as red meats, processed meats and whole-fat dairy products. Too much saturated fat in your diet contributes to higher cholesterol levels, which raises your risk of heart attack and stroke.
Limit Sugar
Limit your sugar intake to avoid unhealthy weight gain, but you do not have to entirely avoid it. Eat sugar-rich foods, such as sweets and desserts, only occasionally and adjust your meals to compensate for the additional calories.
Limit or Avoid Alcohol
Alcohol can make it harder for you to regulate your blood sugar levels. Therefore, if you choose to drink alcohol it is important to do so with care. Check your blood glucose levels regularly while you are drinking, and for hours after you are finished drinking. Avoid drinking on an empty stomach and drink slowly. Be aware that many of the symptoms of alcohol intoxication can be similar to the symptoms of low blood sugar.
Avoid Refined Grains
Steer clear of refined grains such as white pasta, white bread and white rice. Refined grains have been stripped of their nutrients and fiber. Eating refined grains can cause your blood sugar levels to spike, making it harder for you to control your diabetes amd minimize your risk of complications.
References
- American Diabetes Association: Fats
- HelpGuide.org; Diabetes Diet and Food Tips: Eating to Prevent and Control Diabetes; Maya W. Paul, et. al.; Dec. 2009
- American Diabetes Association: Making Healthy Food Choices
- Reader's Digest: 10 Diabetes Super Foods
- American Diabetes Association: Sugar and Desserts
