Diabetes is a metabolic disease characterized by high blood sugar, or glucose, levels. Type 1 diabetes is lifelong and type 2 diabetes can develop at any age. Gestational diabetes coincides with a woman's pregnancy. Contrary to popular belief, a healthy diet plan for people with diabetes is basically the same as a healthy plan to others, according to the American Diabetes Association. For best results, seek specified guidance from your doctor or dietitian.
Fruits and Vegetables
Fruits and vegetables supply valuable amounts of fiber, which promotes fullness and digestive function, and antioxidants -- nutrients that help your body protect itself from infections and disease. As low energy-density foods, meaning they have relatively few calories per serving, fruits and vegetables may enhance weight management, according to the Dietary Guidelines for Americans. Low energy-dense foods are also linked with reduced risk for type 2 diabetes. For broadest dietary benefits, incorporate a variety of fruit and vegetable types and colors into your diet regularly. Items particularly nutrient-rich include berries, citrus fruits, tomatoes, leafy greens, bell peppers, broccoli, cabbage and carrots.
Whole Grains
Because whole grains contain all nutritious parts of the grain, they digest more efficiently and provide more fiber and micronutrients, such as B-vitamins and selenium, than refined grains. They are also low-glycemic, meaning they have a mild impact on blood sugar levels. Lowering your "glycemic load" may help regulate your blood sugar and reduce your need for diabetes medications, according to MayoClinic.com endocrinologist Dr. Maria Collazo-Clavell. While you shouldn't cut back on medications without your doctor's guidance, increasing your whole-grain intake is generally safe and beneficial. For best results, replace high-glycemic foods, such as white bread and instant rice, with whole-grain equivalents, such as long-grain brown rice, steel-cut oatmeal, pearled barley and air-popped popcorn.
Cold-Water Fish
Cold-water fish provide ample protein and contain less overall fat and saturated fat than red and processed meats. The oil in cold-water fish is rich in omega-3 fatty acids -- essential fats that may improve your cardiovascular health by lowering your triglycerides, according to MayoClinic.com. Fish particularly rich in omega-3 fatty acids include mackerel, salmon, albacore tuna, flounder, herring, trout and sardines. For heightened benefits, prepare fish using low-fat cooking methods, such as broiling, baking and poaching.
Healthy Fats
Because diabetes increases your risk for heart disease, MayoClinic.com recommends avoiding trans-fats completely and limiting saturated fat to no more than 7 percent of your total daily calories. Choose unsaturated fat sources instead, such as nuts, seeds, avocados and vegetable oils, such as canola and olive. Fats help your body absorb the fat-soluble vitamins D, E, A and K, provide energy for low to moderate-intensity exercise and play an important role in brain function. Flaxseed, walnuts and canola oil are top plant-derived sources of omega-3 fatty acids.
