When you have diabetes, everything you eat matters. In the short term, your food choices can affect the levels of your blood glucose and the control you have over it. In the long term, the choices you make can affect your risk of developing diabetic-related health complications like heart disease or neuropathy. Understanding what a healthy diet is for a diabetic is the first step.
Carbohydrates
Carbohydrates are the macronutrient that a diabetic individual needs to be wary of when eating. If carbohydrates are digested and absorbed quickly by your intestine, then you may experience a spike in blood glucose that can lead to hyperglycemia. You must monitor your intake of carbohydrates at each meal. Carbohydrates are in foods as starches, sugars and fibers. Starchy foods include vegetables like peas and potatoes, grains and legumes. Sugars are found naturally in fruit and milk or added to many processed foods. Fiber comes from plants like beans, grains and nuts. Try to limit your carbohydrate intake to 15 g per meal, and make most of those from sources of fiber and naturally occurring sugars.
Leafy Green Vegetables
According to the U.S. Department of Agriculture, you should try to eat 2 to 3 cups of vegetables every day. Leafy green vegetables are a healthy source of vitamins and minerals; they are low in calories and low in carbohydrates. Good choices are spinach, kale and collard greens.
Fats
Individuals who have been diagnosed with diabetes are at an increased risk for developing heart disease. More often than not, a person with blood glucose issues also has issues with high cholesterol, making healthy dieting choices even more important. Your dietary fat intake can affect your risk for developing heart disease. The American Diabetes Association recommends limiting your saturated fat intake to 7 percent or less of your calories each day. Try to eat fats that come from plant-based sources rather than from animal-based foods. Good choices include olive oil, nuts and seeds. By limiting your intake of saturated fats, you can reduce your risk of heart disease.
Hypoglycemia
If you are diabetic, you are at an increased risk of developing hypoglycemia. This is a condition in which your blood sugar can drop to a dangerously low level, usually less than 70 mg/dL. This can make you feel weak, faint, trembling and confused. If left untreated, it can result in loss of consciousness. Regular eating, including snacking, can prevent hypoglycemia. If you find yourself suffering from hypoglycemia, try eating a sugary snack to boost your blood glucose. Drink 4 oz. of fruit juice, 8 oz. of milk, 4 oz. of soda, or eat some hard candy or 1 tbsp. of sugar or honey. Wait 15 minutes, and then retest your blood glucose. If it is still in the hypoglycemic range, eat another recommended snack and retest again. Repeat until your glucose is in a normal range.
References
- American Diabetes Association; Carbohydrates; 2010
- "Cecil Essentials of Medicine"; Thomas Andreoli, Charles Carpenter, Robert Griggs, Joseph Loscalzo, eds.; 2004
- American Diabetes Association; Diabetes Superfoods; 2010
- My Pyramid.gov; Vegetables; 2011
- American Diabetes Association; Fats; 2010
- American Diabetes Association; All About Cholesterol; 2010
