Your diet is a fundamental component of your diabetes treatment plan. Although the prospect of following a therapeutic diet may seem intimidating, the components of a healthful diabetic diet are the same as a healthy diet for non-diabetics. The same major food groups are included in a diabetic diet, with some adjustments for carbohydrates and fats.
Fruit
Fruit is a healthful source of carbohydrates and typically does not cause blood sugar spikes because the fiber content slows your digestion and absorption of sugars. Your diabetes nutrition plan will likely include 1.5 to 2 cups of fruit daily. Fruit provides your body with natural sugars, dietary fiber and significant quantities of vitamins and minerals. The American Diabetes Association promotes consumption of citrus fruit for vitamin C and berries for antioxidants, vitamins and fiber.
Vegetables
Vegetables are a must to include in your diabetic diet. Non-starchy vegetables are naturally low in fats and calories and contain high concentrations of fiber, vitamins and minerals. Dark green leafy vegetables are diabetes "superfoods," according to the ADA, as are tomatoes and dry beans. Two to 3 cups of vegetables daily is typical for most people on a diabetic diet. Be sure to vary the vegetables in your nutrition plan to take advantage of the vitamins and minerals in different types of vegetables. Starchy vegetables, such as potatoes, corn, pumpkin, yams and green peas, differ from non-starchy vegetables in that they contain a high concentration of carbohydrates. Be sure to take this into account as you plan your meals.
Protein Foods
Protein is an essential component of a diabetic diet. You have several options from which to obtain dietary protein including meat, poultry, eggs, fish, seafood, dry beans, nuts and seeds. Because diabetes increases your risk of blood fat abnormalities, heart disease and stroke, it is important to limit the fat from protein foods in your diet. The ADA recommends that you limit your daily cholesterol intake to less than 200 mg and your saturated fats to no more than 7 percent of your daily calories. For example, on an 1,800 calorie per day diet, no more than 125 calories should come from saturated fats. Healthful protein food options include nuts, seeds, egg whites and dry beans. Skinless poultry and lean cuts of pork and beef are also acceptable options, but watch your portion sizes. Include fish or seafood in your meals plans 2 to 3 times per week. These foods are typically low in unhealthful fats, and several types contain heart-healthy omega-3 fatty acids including salmon, flounder, herring and oysters.
Dairy
Nonfat and low-fat dairy products are good sources of protein, calcium, magnesium, potassium and vitamin D. Recommended daily intake of dairy products is 3 cups for adults, regardless of whether or not you have diabetes. Talk with your nutritionist about what constitutes a 1-cup serving of cheese and other processed dairy products. If you eat ice cream or pudding for an occasional treat, choose sugar-free, reduced fat varieties.
Grains
Whole grains are a key source of dietary fiber, which helps slow the absorption of dietary sugars and may aid in keeping your blood fat levels within normal range. The recommended daily intake for fiber is 14 g per 1,000 calories. At least half of your grain intake should come from whole-grain products. Check the ingredients and nutrition label to look for hidden sugars in ready-to-eat cereals, bread, crackers, nutrition bars and other grain products.
References
- "Endocrine Practice"; American Association of Clinical Endocrinologists Medical Guidelines for Clinical Practice for Developing a Diabetes Mellitus Comprehensive Care Plan; Yehuda Handelsman, M.D., et al.; March--April 2011
- USDA: How Much Fruit Is Needed Daily?
- American Diabetes Association: Diabetes Superfoods
- USDA: How Many Vegetables are Needed Daily or Weekly?
- "Diabetes Care"; Nutrition Recommendations and Interventions for Diabetes; American Diabetes Association; January 2008
- American Diabetes Association: Making Healthy Food Choices
