Although there isn't a specific diabetic diet, food recommendations for diabetics are based on getting the recommended amount of nutrients for good health, containing calories for weight control and preventing or mitigating the effects of common diabetic complications. Even so, knowing what to eat and deciphering all the information about food and diabetes can be confusing. In general, the American Diabetes Association advices you eat lots of nonstarchy vegetables and colorful fruit, choose whole grains over processed foods and select lean meats and fish. Foods you should cut back on include those with lots of saturated fat and high-calorie snack foods and desserts.
Macronutrients
Most of the attention surrounding diabetes and eating center around carbohydrates. This is because carbohydrates are the nutrients that most profoundly affect your blood sugar levels. You must talk to your health care provider, diabetes educator or dietitian about the precise amounts of carbohydrates you should consume. You will also be guided on how much to eat at each meal to keep your glucose stable throughout the day. The other important major nutrients are protein and fat. Unless you have advanced kidney disease, the American Diabetes Association says most diabetics can consume the same amount of protein as non-diabetics, which is roughly 56 g daily for men and 46 g for women or between 10 and 35 percent of your daily calories. When it comes to fat, the type of fat matters as much as, if not more than the amount. The association says you should reduce your saturated fat to less than 7 percent of daily calories, for example, but you should increase your intake of unsaturated fat. That being said, you have a wonderful variety of foods to fulfill your nutrient requirements. The association's 2008 Nutrition Recommendations and Interventions for Diabetes generally recommends "a dietary pattern that includes carbohydrate from fruits, vegetables, whole grains, legumes and low-fat milk."
Whole Grains
The American Diabetes Association reports that the germ and bran from whole grains offer health benefits and contain all the nutrients, such as vitamins, minerals and fiber, that a grain product offers. When you buy processed foods that contain refined grains, some of these nutrients have been removed. Try whole grains, such as brown rice, oatmeal and barley, in your meals.
Low-Fat or Nonfat Dairy
Dairy provides copious amounts of all the macronutrients you need: protein, carbohydrates and fat. In addition, they contain calcium and vitamin D, which are essential to bone health. Whole milk or full-fat versions of some dairy products, however, may be too high in calories and contain too much saturated fat, which can cause problems with your weight and heart health. Harvard's Joslin Diabetes Center recommends low-fat cheeses, skim or low-fat milk, low-fat yogurt and egg substitutes.
Legumes
The American Diabetes Association states that beans, and other legumes like peas and lentils, are diabetes "superfoods." This is because they are high in fiber, magnesium and potassium. They also offer a way to get protein without the saturated fat from meat. Fiber is known to help you feel full longer so you can better control your weight. It also reduces the amount of cholesterol absorbed in your small intestine. Ensuring the right balance of potassium can help with blood pressure.
Fish, Nuts and Seeds
Fatty fish, like salmon, sardines, tuna and herring, along with nuts and seeds like walnuts and flaxseed, provide essential omega-3 fatty acids. This is a kind of polyunsaturated fat that help with arterial health, lower triglycerides, reduce abnormal heart rhythms, reduce blood pressure, improve blood clotting and may boost the effectiveness of cholesterol medications.
Colorful Fruits and Vegetables
The American Diabetes Association says you should pick from the rainbow when selecting fruits and vegetables. For example, dark, leafy green vegetables, like spinach and collard greens, pack on the nutrients with low calories and carbs. Citrus fruits, like oranges, grapefruit, lemons and limes provide a healthy dose of vitamin C along with fiber, while berries are high in antioxidants. Sweet potatoes have lots of vitamin A and fiber and offer a nice alternative to white potatoes. Tomatoes are full of antioxidants and are a versatile food that can provide the base for dips and sauces.
References
- Joslin Diabetes Center: The Truth About the So-Called "Diabetes Diet"
- "Diabetes Care"; Nutrition Recommendations and Interventions for Diabetes: A Position Statement of the American Diabetes Association; January 2008
- American Diabetes Association: Fat and Diabetes
- American Diabetes Association: Diabetes Superfoods
- Joslin Diabetes Center: Healthy Cooking Techniques and Diabetes
- Defeat Diabetes Foundation; Low Potassium Levels Linked to High Blood Pressure; Daniel H. Rasolt; November 2008
