Diabetes is a chronic disease that affects about 8.3 percent of the American population, or about 25.8 million people, according to the American Diabetes Association. Diabetics are unable to produce or use enough insulin to efficiently control blood glucose, a sugar that can trigger symptoms such as dizziness, fainting and lethargy. High blood cholesterol, which can contribute to heart disease, is also common among diabetics. Proper diet may help control symptoms of diabetes.
Fresh Fruits and Vegetables
Choose fresh fruits and vegetables as diabetes-friendly snacks between meals. Fruits and vegetables such as citrus fruits, spinach, kale, broccoli, artichokes, berries and cauliflower are rich sources of dietary fiber. Fiber can help to slow digestion and prevent overeating, according to Barbara Quinn, RD, author of "The Diabetes DTOUR Diet Cookbook." Overeating can lead to weight gain, which may increase diabetes symptoms. Fruits and vegetables also provide nutrients such as vitamin C, zinc and vitamin A, which may help boost immune system function and prevent free radical damage to your organs, muscles and bones.
Lean Proteins
Protein is a nutrient that is necessary for efficient repair of organ, bone and tissue cells. It also provides energy for your body. However, common sources of protein in the standard American diet, such as red meats and dark-meat poultry, are high in saturated fats. These fats may elevate levels of low-density lipoproteins in your bloodstream, which may increase your risk of heart disease, according to MayoClinic.com. Instead of choosing protein sources high in saturated fats, opt for lean proteins such as tofu, white-meat chicken, fish and tempeh, a meat replacement made from soybeans.
Low-Fat Dairy Products
Like dark-meat poultry and red meats, whole-milk products are high in saturated fats that can contribute to diabetes-related heart disease. Instead, opt low-fat dairy products such as skim milk, low-fat cheese and fat-free yogurt and sour cream, advises MayoClinic.com. These items provide protein and calcium without adding excess saturated fats to your diet. If you are lactose intolerant, opt for dairy replacements made from soy, rice or almond milk.
Nuts and Seeds
Nuts and seeds are abundant sources of protein for energy. They also provide dietary fiber to help prevent overeating and curb obesity in diabetics. Nuts and seeds also contain essential fatty acids, which may help to protect your central nervous system, preventing diabetes-related nerve damage, according to Quinn. Choose pumpkin seeds, hazelnuts, pecans and sunflower seeds as snacks instead of typical snack foods such as pastries and snack crackers.
Small Meals and Snacks
Spread your daily calorie intake over three small meals and two snacks instead of consuming two or three large meals per day. Eating several times a day helps prevent fatigue, and may also help to prevent blood sugar spikes, according to Quinn. A sample meal might consist of a 3 oz. serving of grilled or baked fish or white-meat poultry, a 4 oz. serving of steamed vegetables and 1 oz. of fresh strawberries or blueberries. A 1 oz. serving of nuts or seeds makes a protein-rich snack to help maintain your energy between meals.
References
- American Diabetes Association: Diabetes Statistics
- "The Diabetes DTOUR Diet Cookbook"; Barbara Quinn, MS, RD; 2010
- MayoClinic.com: Dietary Fats
