As Americans' waistlines collectively expand, diabetes mellitus has become an increasingly common metabolic disorder among teens and adults. If you are living with diabetes, you can help control your blood-sugar level with healthful eating and regular physical activity. Additionally, choosing healthy foods that promote normal glucose, cholesterol, triglyceride and blood-pressure levels reduce your risk of developing long-term diabetes complications.
Fruit and Nonstarchy Vegetables
Fruit and nonstarchy vegetables are mainstays of a healthful nutrition plan for diabetics. These foods provide you with several nutritional and health-related benefits. They are low in calories, which helps you manage your weight. Keep in mind that even modest weight reduction --- as little as 5 to 7 percent of your total body weight --- can improve your blood-sugar control. Fruit and nonstarchy vegetables also have a low glycemic index, which means they are unlikely to cause spikes in your blood-glucose levels after eating, helping you maintain blood-sugar control throughout the day. Fruit and vegetables are naturally low in sodium and rich in potassium, which aids in blood-pressure control. Maintaining a normal blood pressure reduces your risk of developing heart disease, a common complication of diabetes.
Whole Grains
Whole grains are rich in fiber, a nutrient that can help reduce your blood-cholesterol level. Because people with diabetes have an increased risk of developing heart disease, controlling your cholesterol is especially important. Whole-grain foods may also help with weight management, because the bulkiness of fiber makes you feel full for a prolonged period.
Bran cereals, whole-grain pasta, oatmeal and brown rice are examples of healthful whole-grain food choices to include in your diabetic diet. Portion control is important with these foods, because grains contain a high concentration of starch, which is broken down into glucose in your digestive system.
Legumes
Legumes, including dry beans and lentils, are an excellent source of protein to include in your diabetic meal plans. With no measurable cholesterol, legumes are a heart-healthy alternative to meat. The fiber in beans and lentils may also help keep your blood cholesterol level in check. Legumes are naturally low in sodium, which is good for your blood pressure, and provide you with a variety of vitamins and minerals. Because of the many benefits of beans, the American Diabetes Association has deemed them a diabetic superfood.
Fish
Fish is another healthful source of protein to include in your diabetic nutrition plan. Fish is low in saturated fat, which you want to avoid to protect your heart. Choose varieties that are rich in omega-3 fatty acids, such as herring, albacore tuna, salmon, sardines, trout and mackerel. Omega-3 fatty acids help reduce your blood triglyceride level and slow the accumulation of fat deposits in your arteries, which may lead to heart attack.
Nonfat Dairy
Nonfat dairy products, including milk, yogurt and cheese, provide you with protein, calcium, vitamin D and potassium without the burden of unhealthy fats. Many nonfat dairy products have no added sugar, so you don't have to worry about the effect of high levels of carbohydrates on your blood sugar. The potassium in dairy products may help you maintain a normal blood pressure, reducing your risk of developing diabetes-related heart disease.
References
- National Institutes of Health: National Diabetes Statistics, 2011
- American Diabetes Association: Making Healthy Food Choices
- American Diabetes Association: Whole Grain Foods
- American Diabetes Association: Diabetes Superfoods
- American Heart Association: Fish and Omega-3 Fatty Acids
- "Australian Family Physician"; Dietary Management in Diabetes; Alan Barclay, Ph.D., et al.; August 2010
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