A healthy diabetes diet includes fruits, non-starchy vegetables, starchy foods, protein and dairy. You must also make sure that each meal you eat contains the proper balance of foods. Each food group contains specific nutrients. Eating the proper balance of foods helps ensure that you receive the proportion of nutrients that will best promote your diabetes health. According to the American Dietetic Association, portioning out food groups may help stabilize your blood sugar levels.
Nutrient Proportions
The American Diabetes Association has established a set of nutrient proportion guidelines for your breakfast, lunch and dinner meals. Your breakfast meal should include one-half starchy foods, one-quarter fruit and one-quarter protein. Your lunch and dinner meals should each include one-half non-starchy vegetables, one-quarter starchy foods and one-quarter protein. In addition, you should have 8 oz. of non-fat milk and a piece of whole fruit -- or ½ cup of fruit -- with every lunch and dinner meal.
Starchy Foods
The starchy foods group includes grains, beans and legumes. Whole grain food items contain nutrients such as vitamin B, vitamin E and essential fatty acids. Beans and legumes contain nutrients such as folate, potassium, magnesium, iron, protein and soluble fiber. The starchy foods category includes whole grain breads and pastas, oatmeal, high-fiber breakfast cereals, brown rice, wild rice, potatoes, sweet potatoes, butternut squash, quinoa, lentils, corn, black beans, lima beans, pinto beans, black-eyed peas and green peas.
Fruit and Non-Starchy Vegetables
Fruit contains nutrients such as vitamins, minerals and fiber. Citrus fruits and berries are among the healthiest fruit choices for persons with diabetes. Citrus fruits make an excellent source of vitamin C. In addition, citrus fruits are high in soluble fiber. Examples of citrus fruits include oranges, tangerines, lemons, grapefruit and limes. Berries, such as blueberries, blackberries, raspberries and strawberries, contain a variety of vitamins and are rich in antioxidants. Non-starchy vegetables, low in carbohydrates and calories, offer important nutrition with little effect on your blood glucose levels. Examples of non-starchy vegetables include spinach, romaine, broccoli, cauliflower, carrots, tomatoes and asparagus.
Protein and Milk
Meat-based protein does not affect your blood glucose levels because it does not contain carbohydrates. Salmon, rich in heart-healthy omega-3 fatty acids, makes an excellent source of meat protein. In fact, the American Diabetes Association recommends that you consume 6 to 9 oz. of fish per week. Milk contains both calcium and protein. Choose non-fat milk because it contains fewer calories, carbohydrates and saturated fat than whole-milk.
References
- American Dietetic Association, Eat Right: Diabetes and Diet
- American Diabetes Association: Food and Fitness -- Create Your Plate
- American Diabetes Association: Food and Fitness -- Carbohydrates
- MayoClinic.com; Nutrition and Healthy Eating -- Carbohydrates: How Carbohydrates Fit Into A Healthy Diet, Feb. 8, 2011
- American Diabetes Association: Food and Fitness -- Whole Grain Foods
- American Diabetes Association: Food and Fitness -- Fruits
