Imagine at your next doctor's visit, you are told that your blood glucose levels are within the normal range. Your doctor delivers this good news but adds that you should adopt a diabetes diet. The advice may seem draconian, but it likely makes good sense. If you're at risk for developing type 2 diabetes, changes in your diet could keep the disease at bay.
Diabetes Prevention
Your doctor may put you on a diabetes diet if you present one or more risk factors for developing diabetes. Risk factors include obesity or being overweight, high blood pressure, high triglycerides, a family history of diabetes or low levels of high-density lipoprotein -- HDL -- cholesterol, also known as the good cholesterol. A diabetes diet may reduce your risk for developing diabetes because it will likely lead to weight loss. You are less likely to have high blood pressure, high triglycerides and low HDL cholesterol if you maintain a healthy weight. Losing just 5 percent of your current weight may lower your risk of developing diabetes. Complications from diabetes include heart disease, stroke, kidney disease and blindness, which is why your doctor may take measures to help you avoid the disease.
Food
A diabetes diet includes a combination of starchy and fiber-rich carbohydrates, fruit, non-starchy vegetables, protein, dairy or other calcium-rich foods and healthy fats. According to the American Diabetes Association, the top 10 diabetes super foods include beans, dark leafy vegetables, citrus fruits, sweet potatoes, berries, tomatoes, fish, whole grains, nuts and fat-free milk or yogurt. These foods are high in fiber and vitamins, yet low in calories and excess sugar. These foods can help you maintain a healthy weight and keep your blood sugar levels in check, reducing your risk of developing diabetes.
Portion and Serving Size
Your doctor may also suggest that you eat smaller, more frequent meals to help you maintain your healthy blood sugar levels. A balanced mix of foods at each meal will also help prevent your glucose levels from rising too rapidly. Every time you eat, you should consume at least a partial serving from every food group. A sample meal might include a vegetable and chicken stir fry with brown rice, a glass of milk and a small piece of fruit.
Benefits
You will accrue lifelong health benefits if you follow a diabetes diet. The mix of foods can help you meet your daily nutritional requirements. For instance, most people don't eat enough fiber, but a diabetes diet includes fiber from fruit, vegetables and whole grains that can improve your digestion and help you combat cholesterol. Also, a diabetes diet involves strict portion control, which may help you avoid overeating. Talk with your doctor before beginning any new diet program.
References
- American Diabetes Association: Your Risk -- Who Is at a Greater Greater Risk for Type 2 Diabetes?
- American Diabetes Association: Food and Portion Size
- Mayo Clinic: Diabetes -- Prevention
- American Diabetes Association; Diabetes Statistics -- Data From The 2011 National Diabetes Fact Sheet; Jan. 26, 2011
- American Dietetic Association, Eat Right: Diabetes and Diet
- American Diabetes Association: Diabetes Superfoods
