Both the American Diabetes Association and American Dietetic Association recommend that diabetics consume plenty of complex carbohydrates and fiber-rich foods. Complex carbohydrates, found in whole grains, fruit and vegetables, help reduce symptoms of diabetes. Refined carbohydrates, found in sugar, white rice and baked goods, may aggravate symptoms. If you have diabetes, a healthy diet includes a balance of fruit, vegetables, whole grains, protein and dairy.
Importance of Complex Carbohydrates
Carbohydrates affect your blood sugar more than any other food group. However, the American Diabetes Association and the American Dietetic Association state that a healthy diabetes diet includes carbohydrates. But not all carbohydrates are the same and some are healthier than others. Complex carbohydrates have a low glycemic index, meaning they are not likely to cause your blood sugar to rise too high, too quickly. Complex carbohydrates, unlike simple sugar carbohydrates, have a slow absorption rate in your digestive system. This means the sugar in complex carbohydrates is not broken down and absorbed fast enough for your blood glucose levels to rise to potentially unsafe levels. The American Dietetic Association recommends that you fill one-fourth of your plate with complex carbohydrates at every meal.
Importance of Fiber
Fiber-rich carbohydrates also have a low glycemic index. Fiber may help regulate your blood sugar levels by slowing down your body's absorption of sugar. Fiber may also help prevent some health issues that are linked to diabetes, such as heart disease and stroke. Fiber may prove beneficial for avoiding these complications associated with diabetes because it may help lower your blood pressure and reduce your low-density lipoprotein cholesterol, the "bad" cholesterol.
Complex Carbohydrate Foods
Complex carbohydrates are high in starch. Examples of complex carbohydrates include starchy vegetables, such as potatoes, corn and peas; beans, such as lima beans, pinto beans and kidney beans; and grains, such as oats, barley and rice. The American Dietetic Association includes beans and whole grains on its top 10 list of healthiest foods for diabetics.These complex carbohydrate "superfoods" have a low glycemic index and contain little saturated fat. They also contain healthy nutrients, such as potassium, magnesium and fiber.
High-Fiber Foods
Include more high-fiber foods, such as nuts, whole grains, non-starchy vegetables, fruits with edible skin or seeds and beans in your diet. Strive to get 25 to 30 g of fiber per day. A food is considered fiber-rich if it contains more than 5 g of fiber per serving. One cup of raspberries, for example, contains 8 g of fiber and 1 cup of cooked split peas contains 16.3 g of fiber.
References
- American Diabetes Association: Carbohydrates
- American Diabetes Association: Create Your Plate
- American Dietetic Association: Diabetes and Diet
- American Diabetes Association: Glycemic Index and Diabetes
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- American Diabetes Association: Diabetes Superfoods
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