Diabetes is a chronic disease marked by insufficient production or utilization of insulin, a substance manufactured by your pancreas that allows cell membranes to absorb glucose for energy. High blood cholesterol and triglycerides are also common with diabetes. Although diet might not replace medical intervention for this disease, healthy eating can help you manage diabetes. Talk to your physician if you plan to change your diet to address diabetes.
Consume Fiber-Rich Foods
Adding fiber-rich foods to your diet might help control diabetes symptoms and prevent complications. Nuts, seeds and legumes, which are rich sources of dietary fiber, might help regulate blood glucose levels, according to certified nutritional consultant Phyllis Balch, author of "Prescription for Nutritional Healing." Fiber might also lower levels of low-density lipoproteins and triglycerides, which can contribute to heart disease. Seeds and nuts are high in calories and fats, so limit serving sizes to 1 oz. for snacks. Legumes such as chickpeas, lentils and black beans work well in soups, curries and casseroles.
Limit Saturated Fats
Saturated fats can contribute to high cholesterol and heart disease, particularly in diabetics, according to the American Diabetes Association. These fats should make up less than 7 percent of your total calorie intake. These fats are found in red meats, chicken and turkey with skin, processed meats, eggs, lard and whole-milk dairy products. Opt for skinless, white meat poultry, lean beef, tofu and fish as protein sources, and choose fat-free or low-fat dairy products instead of whole-milk versions. Cook with olive oil instead of butter, lard, coconut oil or palm oil.
Whole Grains
Opt for whole-grain pastas, breads, tortillas and bagels instead of versions made from white flour. Refined, white flour quickly breaks down into glucose, which can trigger hyperglycemic symptoms such as dizziness and fatigue. High blood glucose might also be toxic to your liver and kidneys, according to Balch. Whole-grain products break down into glucose at a slower rate, reducing your risk of hyperglycemic symptoms.
Fruits and Vegetables
Focus on consuming fruits and vegetables -- these foods contain antioxidant vitamins and minerals that might help prevent damage to your organs, muscles and bones by inhibiting the activity of free radical molecules. Diabetics commonly have elevated levels of free radicals in their bodies. Opt for steamed vegetables, such as asparagus, broccoli, carrots, artichoke hearts, sweet peppers or squash, as side dishes instead of breads, or serve fresh salads with low-fat or fat-free dressings with meals. Choose fresh berries, apples, oranges, mangoes, kiwi or papayas for desserts instead of cookies, cakes or pies.
References
- "Prescription for Nutritional Healing"; Phyllis Balch et al; 2010
- American Diabetes Association: Fat and Diabetes
- University of Maryland Medical Center: Diabetes
