The number of people diagnosed with diabetes has increased at a rapid rate. There are two types of diabetes. In Type 1 diabetes, the body does not produce insulin. In Type 2 diabetes, the body does not produce enough insulin or cells become insulin-resistant. When uncontrolled, diabetes can lead to serious health complications. It is important for anyone with diabetes to follow a healthy diet, be physically active, and always check their blood sugars.
Carbohydrates
Carbohydrates are converted to glucose in the body, resulting in a rise in blood sugars. Sources of carbohydrate include breads, cereals, rice, pasta, milk, starchy vegetables, fruits, juices and sweets. Carbohydrates should primarily come from fresh fruits, vegetables and whole grains. These foods are higher in fiber and won't raise blood sugar as quickly. They are also rich in vitamins and minerals. Always read food labels and determine the serving size and the amount of carbohydrates in each serving. Some people can handle more carbohydrate than others, so it is important to check blood sugars two hours after a meal to determine how the carbohydrate load was handled.
Protein
For protein, the focus should be on lean proteins, such as chicken, turkey and fish. Other sources of good protein include soy products, low-fat cheese, beans, legumes, lentils and tofu. The fat content of protein sources will vary, but the best choices are ones that are lowest in saturated fat. Protein sources do not contain glucose, so they will not raise your blood sugar unless they are breaded.
Fat
Fats do not affect blood sugar levels, but the American Diabetic Association recommends a diet low in saturated and trans fat to decrease the risk for heart disease. Less than 7 percent of total calories should come from saturated fats. Foods high in saturated fat include processed foods, sausage, bacon, butter, cream sauces, palm oil and coconut oil. Trans fats are primarily found in baked goods, margarine and some fast food items, like french fries. The majority of fats in the diet should be monounsaturated and polyunsaturated fats. Good sources include avocado, almonds, walnuts and olive oil.
Sodium
Although sodium does not affect blood sugar levels, heart disease is common among diabetics. The American Heart Association recommends limiting sodium intake to less than 1,500 mg each day. High-sodium foods include canned soups, salty snacks such as chips and popcorn, processed foods and fast food. A low-sodium diet can help reduce the risk of cardiovascular disease and high blood pressure.
Exercise
In addition to following a healthy diet, regular physical activity can also help control blood sugar levels. Exercise promotes weight loss or healthy weight maintenance, which helps control blood sugar levels. In addition to lowering blood sugar levels, exercise also promotes heart health and lean muscle mass.
