Diabetes is a disease that occurs when your blood sugar levels rise too high. If you have diabetes, you may not produce the hormone insulin, or you body may not use it properly. Insulin helps deliver the sugar in your food into your cells for increased energy. When this process does not occur as it should, then sugar, or glucose, stays in your blood. It is important to consume a healthy, nutrient-rich diet when you have diabetes to avoid having too much or too little glucose in your blood. You can consult a doctor and dietitian for a personalized and detailed meal plan.
Fiber-Rich Carbohydrates
Carbohydrates are a good source of fiber, energy, vitamins, and minerals. Fiber is important because it helps keep you satiated by delivering nutrients to your bloodstream at a steady rate; it can help control blood sugar levels. Good carbohydrate choices that are rich in fiber include vegetables such as kale, broccoli, bell peppers, spinach, collards, Swiss chard, and carrots. Other good sources of fiber-rich carbohydrates are fruits. Good choices include berries, apples, and pears.
Healthy Fats
MayoClinic.com recommends that you choose monounsaturated and polyunsaturated fat sources when you are diabetic. These fats can help reduce your cholesterol, unlike saturated fats, which act to raise your cholesterol and can contribute to weight gain. High cholesterol and excess weight may trigger or worsen diabetic symptoms. Therefore, you should include healthy fats in your diet such as almonds, pecans, avocados, olive oil, and canola olive. However, since these foods are high in calories, you should consume them in moderation.
Low Fat Protein Foods
Choosing protein sources that are low in fat is important when you have diabetes. Foods high in trans fat and saturated fat can lead to heart disease and high cholesterol. This can increase your risk of developing heart conditions that can trigger or worsen diabetes and its symptoms. Good low-fat protein sources include lean poultry, low-fat dairy, fish, beans, lentils, and tofu.
Other Carbohydrates
The National Digestive Disorders Information Clearinghouse suggests you include starches at your meals if you are diabetic. Whole grains are a good source of starches that transport nutrients into your bloodstream at a steady, and controlled rate. Therefore, you maintain a steady blood sugar level and avoid fatigue, weakness, and other diabetic symptoms. Good whole-grains foods include whole-grain pasta, brown rice, oatmeal, barley, and rye.
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