A healthy diabetes diet contains balanced portions of fruits, nonstarchy vegetables, starchy foods, protein, dairy and healthy fats. These basic categories offer numerous options, some more diabetes friendly than others. The American Diabetes Association recommends that you incorporate a list of "diabetes superfoods" into your diabetes diet plan.
Fruits and Nonstarchy Vegetables
Citrus fruits and berries are particularly healthy fruits that persons with diabetes should include in their diets. Citrus fruits such as oranges, lemons, limes, grapefruits and tangerines provide excellent sources of vitamin C. In addition, citrus fruits contain high amounts of soluble fiber, a nutrient that may help lower blood pressure, reduce your low-density lipoprotein cholesterol and help stabilize your blood sugar levels. Particularly healthy nonstarchy vegetables include dark green leafy vegetables and tomatoes. Spinach and other dark green leafy vegetables contain few calories or carbohydrates. Tomatoes are an excellent source of vitamin C, vitamin E and iron.
Starchy Foods
Beans, sweet potatoes and whole-grain food items make the best choices among starchy foods for persons with diabetes. Beans provide heart-healthy soluble fiber and essential nutrients such as potassium and magnesium. Furthermore, beans contain protein, and unlike most meat, little or no saturated fat. Sweet potatoes, high in vitamin C, make an excellent source of dietary fiber. Whole grains contain essential nutrients such as omega-3 fatty acids, folate, magnesium and chromium. Choose breads and pastas made from whole grains rather than processed and refined grains, which lack the nutrients found in whole grains.
Protein
For healthy protein, try fish high in omega-3 fatty acids. The American Diabetes Association recommends that you eat between 6 and 9 oz. of fish every week. Omega-3 fatty acids may help protect your heart's health by helping to lower your blood pressure, reduce your total cholesterol and decrease your triglycerides. In addition, omega-3 fatty acids may help reduce inflammation of your blood vessels and prevent blood clots. Not all fish is high in omega-3 fatty acids. The best choices are salmon, herring and tuna.
Dairy and Healthy Fats
Fat-free milk and yogurt are healthy dairy products that you should include in your diabetes diet plan. Fat-free milk and yogurt are excellent sources of calcium. The American Diabetes Association recommends that you drink 8 oz. of fat-free milk or 6 oz. of fat-free plain yogurt with each lunch and dinner meal. Nuts contain healthy fats, magnesium and dietary fiber. Try sprinkling 1 oz. of unsalted, unsweetened nuts on top of oatmeal, yogurt or a green salad.
References
- American Dietetic Association: Eat Right: Diabetes and Diet
- American Diabetes Association: Food and Fitness -- Diabetes Superfoods
- MayoClinic.com: Nutrition and Healthy Eating -- Dietary Fiber: Essential For A Healthy Diet, Nov. 19, 2009
- MayoClinic.com: Heart Disease -- Omega-3 In Fish: How Eating Fish Helps Your Heart, Dec. 21, 2010
- American Diabetes Association: Food and Fitness -- Create Your Plate
