Choosing foods to control blood glucose for diabetes should focus on four nutrition principles: high-fiber foods, low-fat protein, limited concentrated sweets and limited fat. Healthy eating habits for diabetes control involves more than just making the best food choices, though. It also involves consistency with the amount of food you eat on a day-to-day basis as well as eating three balanced meals and three snacks at approximately the same time daily.
High-Fiber Foods
Fiber-rich foods help slow the absorption of blood glucose because the body has to work to break down the food, resulting in a moderated release of glucose into the blood. The journal "Endocrine Practice" published a study in its January-February 2011 issue that discussed the significant benefit of fiber-rich foods, such as fruits, vegetables, legumes and whole grains, on blood glucose control.
Protein-Rich Plants and Animals
Protein comes in both plant and animal sources. Legumes are rich in both protein and fiber. Nuts and fish are rich in protein as well as good, heart-healthy fats. Meat does not contain carbohydrates and therefore does not raise blood glucose levels; meat does not have a glycemic index. The glycemic index ranks carbohydrates based how they affect blood glucose and insulin levels.
As suggested by the American Diabetes Association, choose at least one serving of a low-fat protein-rich food and one serving of a carbohydrate-rich food; eaten together they will provide optimum blood glucose control. Try a snack of no-added-sugar yogurt with juicy freshly cut fruit.
Sweet Tooth
Sugar does not cause diabetes, notes the American Diabetes Association; however, the type of carbohydrates you eat can affect your blood sugar response. Simple carbohydrates, also called refined sugars, are very quickly absorbed by the intestines and raise blood sugar levels fast; this is not good for overall diabetic control. Enjoy a small piece of your favorite dessert on special occasions; deprivation is not fun or necessary. Examples of refined carbohydrates include glazed or canned fruits with added sugar, pastries, juices, preserves and syrups.
Healthy sweets are a delicious compliment to a diabetic meal plan and mostly include fresh or frozen fruits, low-sugar canned fruits, sugar-free fruit butters and low-calorie sweetener flavored desserts.
All fresh fruits are fabulous choices because they have a low-glycemic index; they are high in fiber and contain natural fruit sugar or fructose. Choosing low-glycemic index carbohydrates is thought to create small changes in blood glucose and insulin levels, helping to prevent and control diabetes and reduce your risk of heart disease. Fruit can also help protect against type 2 diabetes, according to the U.S. Department of Agriculture. Other benefits include protection against heart disease, stroke, some types of cancer, kidney stones and bone loss.
If you crave a steamy dessert, try baking a cored apple at 350 degrees for 20 to 30 minutes. Stuff it with nuts and cinnamon; to create a moist product, baste the apple with fruit juice and water. Instead of the a-la-mode option, go for a side of no-added-sugar yogurt to balance the flavor and help control your blood sugar response.
Healthy Fats
Fats are constantly battling to make their way into your diet. The good news is that you can enjoy fats in moderation if you pick good fats -- those that are rich in monounsaturated, polyunsaturated and omega-3 fats. These fats help reduce your risk of heart disease, a common complication of poorly controlled diabetes.
Simply add healthy fats to your diet by using canola or olive oil in place of butter, sprinkle nuts onto your salad or oatmeal, use avocado in your sandwich instead of mayonnaise, or spread 1 tbsp. of peanut butter on a piece of whole grain toast instead of using cheese.
References
- "Endocrine Practice"; Efficacy of High-Fiber Diets in the Management of Type 2 Diabetes Mellitus; Wolfram, T, Ismail-Beigi F.; Jan-Feb 2011
- American Diabetes Association: What Can I Eat, Meat and Plant Based Protein
- American Diabetes Association: What Can I Eat, Sweeteners and Desserts
- American Diabetes Association: What Can I Eat, Fruits
- USDA Food Guide Pyramid: Food Groups, Fruit
- American Diabetes Association: What Can I Eat, Fat and Diabetes
