Diabetes is a chronic disease characterized by high blood sugar. It causes more deaths each year than AIDS and breast cancer combined, according to the American Diabetes Association. Many serious complications can be managed or prevented, however, by monitoring your blood sugar, taking your medications properly, staying in contact with your treatment professionals and eating a nutritious diet that supports blood sugar management, positive heart health and weight management.
Relationship
Foods do not cause diabetes. Eating poorly can lead to diabetes complications, however, such as blood sugar imbalances, weight gain and an increased risk for serious conditions, such as heart disease. Eating excessive amounts of sugar, for example, can trigger hyperglycemia -- a leading cause of diabetes complications, according to the ADA. A diet rich in calories and low in nutrients, which leads to weight gain, increases your risk for developing type 2 diabetes, particularly if diabetes runs in your family.
Optimum Foods
Although all foods suit a diabetes-friendly eating plan, incorporating primarily nutritious foods into balanced meals and snacks can help prevent diet-related complications. Calcium-rich foods help guard against osteoporosis and bone fractures -- conditions people with diabetes hold heightened risks for, according to National Institutes of Health Osteoporosis and Related Bone Diseases National Resource Center. Top sources of calcium include low-fat dairy products, fortified soy milk, canned salmon and tuna, and leafy green vegetables. For improved blood sugar management, emphasize fiber-rich foods, such as legumes, fruits, vegetables and whole grains. Choose primarily lean protein sources, such as legumes, yogurt, skinless poultry and fish, to prevent excessive saturated fat intake. Healthy fat sources include nuts, seeds, avocados, olive oil, canola oil and fatty fish, such as salmon and mackerel.
Foods to Limit
High-glycemic foods, which have a significant impact on blood sugar levels, may contribute to blood sugar imbalances, type 2 diabetes and weight gain, according to the Linus Pauling Institute at Oregon State University. To lower your glycemic load, limit your intake of refined grains, such as white flour and instant rice, and sugary foods, such as candy. Foods particularly high in unhealthy fats, which may increase inflammation and your risk for heart disease, include red, fried and processed meats, high-fat dairy products, egg yolks, fried foods, stick margarine and shortening, and commercially prepared pastries, crackers, frozen meals, frosting and baking mixes.
Dining Out
Oversize portions, unknown ingredients and tempting menu items can make restaurant dining challenging for people with diabetes. To stay within your healthy eating plan, MayoClinic.com recommends requesting substitutions such as a side salad instead of french fries and lemon juice and vinegar instead of regular salad dressing. To prevent blood sugar spikes associated with high-glycemic foods, skip refined starches, such as white bread, sugary desserts and tortilla chips. When possible, choose healthier starches, such as a plain baked potato with salsa instead of butter, whole grain bread or brown rice. Pair starches with lean protein sources such as an appropriate portion of lean meat, fish or tofu, and ask for steamed, baked or grilled foods rather than fried. For improved portion control, request lunch-size portions or save half of your meal for leftovers. Beverages unlikely to offset your blood sugar include water, unsweetened iced tea and low-fat milk.
References
- American Diabetes Association: Myths
- American Diabetes Association: Hyperglycemia
- National Institutes of Health Osteoporosis and Related Bone Diseases National Resource Center; What People With Diabetes Need to Know About Osteoporosis; October 2010
- Linus Pauling Institute; Glycemic Index and Glycemic Load; Jane Higdon, Ph.D.; 2005
- MayoClinic.com; Diabetes Nutrition: Dining Out; Nov. 6, 2010
