When you have diabetes, your body either is unable to produce the amount of insulin you need in the case of Type 1 diabetes or is resistant to the insulin your pancreas produces in the case of Type 2 diabetes. In either case, the result is a high level of blood sugar, which means that there is too much glucose in your blood, which increases your risk of incurring a wide range of diseases over time.
Healthy Eating Habits
By eating in moderation, sticking to regular mealtimes and choosing to eat a variety of fruits, vegetables and whole grains you should be able to keep your blood sugar level in check. When making food choices in general, it is important that you reduce the amount of refined carbohydrates and sugary drinks you consume and choose healthy fats over unhealthy fats. You don't have to do without sugar completely, but you do have to make sure that it is part of a general eating plan that is high in nutrients, low in fat and moderate in calories.
Carbohydrates and Fiber
When your body digests food, it breaks down simple carbohydrates, commonly known as sugars, and complex carbohydrates, also known as starches, into blood glucose. Get your carbohydrates from food such as fruits, vegetables, nuts, whole grains, beans, peas, lentils and low-fat dairy products. These foods are also high in nutrition and contain a large amount of fiber that can decrease your risk of heart disease and help control your blood sugar level.
Fats
You body gets a lot of energy from fat, but you must make sure that you are consuming the type of fat that is healthy for your body. You can get fats that are good for your heart from foods like salad dressing, mayonnaise and margarine that are low in fat, as well as nuts, olives, olive oil and avocados. Remember to eat only small servings of these foods because they can still cause you to gain weight. Try limit foods such as butter, stick margarine, regular mayonnaise, fried foods, meats with fat on them, bacon, deli meats, hot dogs, cakes, cookies, pies and other desserts.
Fish
Eat fish such as cod, tuna or halibut at least twice a week. Fish like these have less total fat, saturated fat and cholesterol than meat and poultry. Eating fish such as salmon, mackerel and herring is good for your health because these are rich in omega-3 fatty acids which promote a healthier heart by lowering your level of triglycerides, a type of fat in your blood. Avoid fried fish and fish such as tilefish, swordfish and king mackerel because these have high levels of mercury.
References
- Helpguide.org; Eating to Prevent and Control Diabetes; Maya W. Paul, et al.; December 2009
- MayoClinic.com; Diabetes; March 2011
- MayoClinic.com; Diabetes Diet: Create Your Healthy-Eating Plan; September 2010
- National Diabetes Education Program; Tips for Teens with Diabetes: Make Healthy Food Choices; November 2007
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