The National Diabetes Information Clearinghouse reports that an estimated 25.8 million Americans are living with some form of diabetes. Improving your dietary control can help to stabilize your blood glucose levels and reduce negative complications related to diabetes, including obesity, high cholesterol and kidney failure. A complete diabetic diet will help you achieve all of your daily nutrient needs without causing drastic spikes or dips in your blood sugar level.
Carbohydrates
Carbohydrates are the single most important macronutrient you need to consider in a complete diabetic diet, the University of Maryland Medical Center advises. Other than dietary fiber, all carbohydrates are broken down into glucose in your body, meaning that they can have a substantial impact on your blood sugar levels. As a general recommendation, carbohydrates should account for 45 to 65 percent of your daily caloric intake, and you should consume no less than 130 g per day.
The American Diabetes Association recommends that you eat a wide variety of non-starchy vegetables, such as spinach, carrots and broccoli. Fruits and complex carbohydrates, like brown rice, should form a majority of your carbohydrate intake because simple carbohydrates like processed sugars will spike your glucose levels and have few other nutrients. The American Heart Association also notes that diets high in whole grains and dietary fiber may reduce the risk of diabetes.
Protein
A number of dietary and health needs can affect how much protein you must consume for a complete diabetic diet. As a general guideline, you need to obtain between 12 and 20 percent of your daily calories from protein sources. For people with pre-diabetes, a doctor may recommend a higher amount of protein to help you feel fuller and lose weight easier. The best sources of protein include fish, skinless chicken or turkey, soy products and legumes. If you obtain a significant amount of your protein from dairy products, low- or non-fat are the best choice.
Fats and Oils
Though you may be trying to lose weight as part of your diabetic diet, removing all fats and oils entirely would make your daily diet incomplete. Depending on the amount of carbohydrates and protein you eat in a day, your daily fat consumption can range from 25 to 35 percent of your daily calories. The American Diabetes Association recommends that you use liquid oils---such as olive or canola oil---for cooking instead of solid fats like lard or butter. The best fats you can eat are monounsaturated and omega-3 fatty acids. Some dietitians may also recommend omega-6 fatty acids because of their anti-inflammatory properties.
Supplements and Consultation
In addition to the macronutrients of carbohydrate, protein and fat, your body needs a number of vitamins and other micronutrients to maintain a healthy balance. Harvard University's Joslin Diabetes Center reports that some of these micronutrients, such as vitamin D and chromium, may improve your glucose levels. Other micronutrients, such as vitamin C, vitamin E and folic acid, can help maintain healthy organ and tissue function in your body.
When designing a complete diabetic diet, you should always speak to a physician and a registered dietitian. Diabetes can lead to any number of complications and requires regular glucose testing to determine how foods affect your blood sugar levels. Having a dietitian help you plan your meals may be an effective way to curb the advance of diabetes and reduce your dependency on medication.
References
- National Institute of Diabetes and Digestive and Kidney Diseases: National Diabetes Statistics 2011
- "Circulation"; Preventing Cancer, Cardiovascular Disease and Diabetes; Harmon Eyre, M.D. et al; 2004
- American Diabetes Association: Making Healthy Food Choices
- University of Maryland Medical Center: Diabetes Diet; Harvey Simon, M.D.
- Joslin Diabetes Center: What Are the Best Vitamins and Minerals to Take?
