Diabetics have special dietary needs for foods that provide essential nutrients for health, help control blood sugar and reduce your risk of cardiovascular complications. Eating whole foods that are low glycemic, high in fiber and that contain healthy fats while avoiding processed foods, high glycemic foods, unhealthy fats and foods with sweeteners can help you achieve your nutritional goals. Consult your doctor about the natural foods you can eat to complement this article.
Fruits and Vegetables
Fruits and vegetables contain high concentrations of nutrients, including vitamins, minerals and antioxidants. The Centers For Disease Control and Prevention, or CDC, emphasizes that you should eat generous amounts of fruits and vegetables daily to prevent chronic diseases such as high blood pressure, stroke and heart disease. As a diabetic, you should focus on eating low glycemic fruits and vegetables, such as grapefruit, apples, pears, peaches, bok choy, carrots, green beans and green leafy vegetables such as kale, cabbage and spinach. Low glycemic foods contain sugars that your body slowly absorbs, whereas high glycemic foods contain sugars which your body quickly absorbs. By eating low glycemic foods, you are better able to prevent a spike in blood sugar and reduce your risk of food cravings and fat-storing insulin spikes.
Legumes
Legumes include beans, lentils and peas. Legumes are a quality source of protein and soluble fiber, an indigestible substance that can help you control your blood sugar and reduce your blood cholesterol. Soluble fiber slows down the digestion and absorption of sugar into your blood and reduces the amount of dietary cholesterol you absorb. Eating foods with soluble fiber can improve your blood sugar and lower your risk of cardiovascular disease. Research by scientists at the University of Texas Southwestern Medical Center in Dallas and published in the "New England Journal of Medicine" in 2000 found that a high intake of dietary fiber, particularly soluble fiber, improves control of blood sugar, decreases high blood insulin and lowers blood cholesterol concentrations in patients with type 2 diabetes.
Nuts and Seeds
Nuts and seeds contain healthy fats, including monounsaturated and polyunsaturated fatty acids such as omega-3 and omega-6 fatty acids. Monounsaturated fats are found in almonds, pecans and cashews. Alpha-linolenic acid, a type of omega-3 fatty acid, is found in walnuts and flaxseed. Omega-6 fatty acids are found in pumpkin and sunflower seeds. Research by scientists at the University of Toronto in Ontario, Canada, and published in the "British Journal of Nutrition" in 2010 reports that nuts in the diabetic diet might improve overall nutritional quality, including improving blood sugar control and reducing coronary heart disease risk.
Whole Grains
Whole grains, such as barley and brown rice, contain the bran, germ and endosperm and provide a natural source of carbs, vitamins, minerals and fiber. Eating whole grains might improve your cardiovascular health. Research by scientists at Harvard School of Public Health in Boston, Massachusetts, and published in "Diabetes Care" in 2006 found that whole grains and a diet emphasizing low glycemic foods might reduce inflammation in the arteries among women with type 2 diabetes.
References
- MayoClinic.com: Diabetes Diet -- Create Your Healthy-Eating Plan
- Centers for Disease Control and Prevention: How Many Fruits and Vegetables Do You Need?
- University of Wisconsin Hospitals and Clinics/Center for Integrative Medicine: Glycemic Index
- MayoClinic.com: Dietary Fiber
- "New England Journal of Medicine"; "Beneficial Effects of High Dietary Fiber Intake in Patients with Type 2 Diabetes"; M. Chandalia et al; May 11, 2000
- American Diabetes Association: Fat and Diabetes
