The healthiest foods for persons with diabetes have low glycemic index scores, meaning they will not cause your blood glucose levels to rise to a potentially unhealthy level. The American Diabetes Association has developed a list of the best foods for persons with diabetes to include in their daily diets.
Breakfast
People with diabetes may benefit from consuming whole grain foods. Examples of whole grain foods recommended by the American Diabetes Association include oatmeal made from whole rolled oats, whole wheat cereal and wheat bran cereal. Whole grain foods contain higher amounts of fiber than refined grains. Fiber may help regulate your blood sugar levels and keep them within a healthy range. In addition, fiber may help lower your blood pressure, reduce your low-density lipoprotein cholesterol and promote healthy weight loss. Fat-free milk and yogurt rank high as diabetes-friendly foods. Try topping fat-free plain yogurt with fresh berries and raw whole oats for a simple and healthy breakfast.
Lunch
Non-starchy vegetables such as spinach, collards and kale make good choices for a diabetes diet because they contain few carbohydrates or calories but plenty of nutrients. Tomatoes are another diabetes superfood. Try making a simple green salad with baby spinach and diced tomatoes. Instead of traditional salad dressing, try squeezing fresh lemon and lime juice over the top of the salad. Citrus fruits make good choices on a diabetes diet because they contain high levels of both fiber and vitamin C.
Dinner
The American Diabetes Association recommends that persons with diabetes consume 6 to 9 oz. of fish every week. Fish such as salmon provide a rich source of omega-3 fatty acids, a nutrient which may help reduce your risk of developing heart disease. Omega-3 fatty acids may help lower your blood pressure, low-density lipoprotein cholesterol and triglycerides. In addition, omega-3 fatty acids may reduce blood vessel inflammation. Other great dinner options include sweet potatoes and beans. Both of these foods are considered starchy vegetables, yet they have a low glycemic index because of their high fiber content.
Snack Foods
Fresh berries make great snacks on a diabetes diet. Even though fruits contain natural sugars, they have relatively low glycemic indexes. Berries such as blueberries, strawberries and raspberries contain healthy vitamins, minerals and antioxidants. Berries and other fruits that contain edible seeds are also generally high in fiber. Almonds, pecans and sunflower seeds include high amounts of fiber and contain healthy fats. Walnuts and flaxseed are particularly healthy choices because they also contain omega-3 fatty acids.
References
- American Diabetes Association: Food and Fitness -- Diabetes Superfoods
- American Diabetes Association: Food and Fitness -- Glycemic Index and Diabetes
- American Diabetes Association: Food and Fitness -- Create Your Plate
- MayoClinic.com: Nutrition and Healthy Eating -- Dietary Fiber: Essential for a Healthy Diet, 2009
- American Diabetes Association: Food and Fitness -- Non-Starchy Vegetables
- MayoClinic.com: Heart Disease -- Omega-3 In Fish: How Eating Fish Helps Your Heart, Dec. 21, 2010
