Diabetes occurs when your blood sugar levels become too high. When you eat food, the hormone insulin helps the glucose in your food get into your cells to give you energy. With type 2 diabetes, your body fails to make or efficiently use insulin. Without an adequate supply of insulin, glucose remains in your blood. This can lead to health problems such as heart disease, stroke and kidney problems. Exercising and consuming a healthy, well-balanced diet can help you control your diabetes and relieve some of its symptoms.
Fruits And Vegetables
Fruits and vegetables contain fiber that can help satiate you and supply your body with essential vitamins and minerals. Fiber helps deliver glucose in your food into your bloodstream at a steady rate, and this gives your body a steady supply of energy. Also, since fiber can help satisfy your appetite, you avoid overeating and weight gain, a common cause of diabetes. Good vegetable choices include spinach, kale, collards, broccoli and bell pepper. Fruits also supply your body with antioxidants, substances that can help protect your body from free radical damage. Free radicals are chemicals produced as a byproduct of normal cellular metabolism that can cause cellular damage. Good fruit choices include apples, berries, oranges, kiwis and grapefruits.
Dairy
Dairy products contain calcium, an essential mineral for the formation and maintenance of strong, healthy bones. You should choose low-fat dairy products over high-fat dairy, according to MayoClinic.com. Foods rich in fats increase your risk for heart problems, such as heart disease, which can further complicate your diabetes. Therefore, if you are diabetic, choose healthier dairy alternatives such as low-fat cheese, low-fat yogurt and low-fat milk.
Whole Grains
Consuming whole-grain starches at every meal is a healthy choice for a diabetic diet. Whole grains contain fiber, minerals and vitamins that satiate and provide energy. Good whole-grain choices include oatmeal, quinoa, brown rice, barley and whole-wheat bread.
Lean Proteins
Choosing lean proteins is healthier than choosing high-fat proteins on a diabetic diet plan. Saturated and trans fats can contribute to heart disease and high cholesterol, and this can complicate or worsen problems of diabetes. In order to avoid raising your risk for poor heart health, consume low-fat protein sources. Good choices include lean cuts of poultry, fish, low-fat dairy, beans, lentils and tofu. Nuts and seeds can also add some protein to your daily diet and are low in saturated and trans fats.
