Healthy food choices are imperative when you have diabetes. But this does not have to mean restrictive diets or paying adieu to comfort foods for life. With patience, planning and perseverance you can actually incorporate some of your favorite foods into your meal plans. It is a matter of knowing what and how much to eat as well as spacing your foods out so you maintain a stable blood glucose level. The foods you should not eat are similar to those a nondiabetic should also avoid.
Fact vs. Myth
Diabetes is caused by the lack of the hormone insulin being produced or used properly in your body. This can happen in childhood because the body does not function as it should, type I, or it can occur later in life, type 2. Diabetes is not caused by sugar consumption. According to the American Diabetes Association, it is a myth that sugar causes diabetes, and it is equally untrue that you cannot eat sugar if you have diabetes. The fact is, the risk for type 2 diabetes increases because of excessive consumption of food, resulting in overweight or obesity. Once you have diabetes, however, it is important for you to stabilize your weight and eat foods in a healthy manner so your blood glucose level does not exceed normal range.
Sweets and Treats
You cannot eat all the sweet, sugar-filled treats you want on a daily basis when you have diabetes. You can eat very small servings on occasion, especially if your blood glucose level is consistently stable. A thin slice of holiday cake or a small chocolate chip cookie at the office party is allowed on your diabetic diet. If you cannot control your sweet tooth urges, do not tempt yourself with even the occasional candy. A healthier alternative to foods with added sugar is fresh fruit, such as an apple or strawberries, which have more nutritive value and you can enjoy more frequently than the sugar-filled slice of pie. Consult your physician before adding sweets to your meal plans.
Salt and Sodium
Table salt added to your foods in addition to the sodium present in most foods can increase your risk of high blood pressure and complications with diabetes. This does not mean you cannot have salt; it means you should limit your salt. According to MayoClinic.com, limit your daily sodium intake to 2,000 mg. One teaspoon of table salt has 2,400 mg of sodium. Read nutrition labels for sodium per serving in the foods you consume and replace your table salt with spices that don't contain sodium. Garlic, oregano, basil, paprika, curry and thyme are flavorful alternatives to table salt.
Fats
Fat is an important nutrient your body uses to insulate cells, but saturated and trans fat are not healthy to your diet. These fats can clog your arteries and increase your risk of heart disease. Red meat, whole dairy, butter, lard and fried foods are loaded with saturated or trans fats and contain high levels of cholesterol. Replace bad fats with baked or grilled poultry, fish, low-fat dairy and olive oil varieties to reduce your risk of diabetes complications.
Considerations
Work with your health care team or nutritionist to develop a healthy-eating plan specific to your diabetes condition and lifestyle. Consumption of several small meals a day can help you maintain normal blood glucose levels while also keeping you energized to participate in life. Follow physician recommendations for testing your blood sugar and modify your diet as needed to achieve healthy levels.
References
- MayoClinic.com; Diabetes Diet; Create Your Healthy-Eating Plan; Mayo Clinic Staff; September 17, 2010
- Cleveland Clinic: Diabetes and The Foods You Eat
- National Diabetes Information Clearinghouse: What I Need to Know About Eating and Diabetes
- FamilyDoctor.org: Diabetes and Nutrition
- American Diabetes Association: Sugar and Desserts
