Although there is no one "diabetes diet," watching what you eat is critical if you have diabetes. Diabetes is caused by problems with the hormone insulin, which is needed for your liver, muscle and fat tissue to pull excess glucose out of the blood. The food you eat has a potent effect on your blood glucose and can also affect your risk of developing diabetes-related complications.
Carbohydrates, Fats and Proteins
One important aspect of planning a diabetes diet is to make sure you get your calories in the right proportions. Between 50 and 60 percent of your calories should come from carbohydrates, the Patient Education Institute explains. Eating carbohydrates only in moderation is key because carbohydrates can cause your blood glucose levels to increase. Fats should make up less than 30 percent of your caloric intake, and proteins should comprise your remaining calories.
Healthy Vs. Unhealthy Fats
In addition to limiting fat to less than 30 percent of your daily calorie consumption, the type of fat you eat is also important. Saturated fat and trans fats can increase your risk of developing heart disease, the American Diabetes Assocation explains. You should keep your saturated fat intake to less than 7 percent of your calories and minimize trans fats. Instead, focus on consuming healthier polyunsaturated and monounsaturated fats, which can lower your cholesterol levels and reduce your risk of heart disease. These fats can be found in many vegetable oils, walnuts, pecans, almonds and fatty fish.
Fruits, Vegetables and Whole Grains
Another important aspect of a diabetes diet is to get most of your carbohydrates from fruits, vegetables and whole grains. These foods are typically rich in vitamins and minerals and are considered to be "healthy" carbohydrates, the Mayo Clinic notes. Fruits, vegetables and whole grains are also good sources of fiber, which is a type of carbohydrate that cannot be absorbed by your digestive tract. Fiber is important for diabetics because it can lower your blood glucose and cholesterol levels.
Weight Loss
One of the biggest risk factors for type 2 diabetes is being overweight. If you are overweight, the extra body fat makes you more resistant to the effects of insulin, causing your blood glucose levels to be chronically high. Overweight diabetics can improve their glucose and cholesterol levels by losing weight by cutting calories and getting more exercise. Your doctor or dietitian can help you develop a weight loss plan that will allow you to achieve and maintain a healthy weight.
