More than 7 percent of all adults in the United States have diabetes, according to 2011 information from the American Diabetes Association. A healthy diabetic diet is an important aspect of managing your disease. You can eat nearly any food in moderation as part of your diabetic diet; however, certain foods are better choices than others.
Fruit
Fresh fruit is a great way to satisfy your sweet tooth without turning to unhealthy foods like cookies and baked goods. Fruits do contain carbohydrates, which should be included as part of your diabetic meal plan, the American Diabetes Association notes. Fruits contain valuable other nutrients including fiber and antioxidants. AskDrSears.com notes that colorful berries, like blueberries and blackberries, are not only rich in fiber, but are also full of phytonutrients, which contains powerful antioxidants called anthocyanins.
Dairy
Dairy products are an excellent source of essential nutrients like B-vitamins, dietary protein and calcium. A research review published in the March 2007 issue of "Diabetes Care" noted that diabetics who ate dairy while dieting tended to lose significantly more weight than those who simply eat less. The study authors note that the calcium in dairy combats fat cells and may boost metabolism. Healthy dairy products for diabetics include Greek yogurt, cottage cheese and skim milk.
Vegetables
According to the American Diabetes Association, many diabetics don't get enough vegetables in their diets. Vegetables are a naturally slow digesting carbohydrate source that are rich in dietary fiber. Consider swapping calorie-rich sources of carbohydrates in your diet like rice with lower calorie and higher fiber non-starchy vegetables like broccoli, kale and cucumber.
Whole Grains
Whole grains like oats, barley, millet and quinoa should form the foundation of your diabetic diet. Whole grains are bursting with healthy nutrients like dietary fiber and iron. Importantly, whole grains are digested more slowly than refined grains like white bread. Whole grains are less likely to cause rapid increases in blood sugar that raise the risk of diabetic complications than refined grains.
References
- American Diabetes Association; Diabetes Statistics; January 2011
- American Diabetes Association: Fruits
- "Diabetes Care"; Does Dairy Calcium Intake Enhance Weight Loss Among Overweight Diabetic Patients?; D Shahar et al.; March 2007
- American Diabetes Association: Non-Starchy Vegetables
- AskDrSears.com: Family Nutrition
