Diabetes is a disorder of metabolism that prevents your body from properly producing, secreting or using insulin. In the United States an estimated 23. 6 million people have diabetes, notes the National Diabetes Information Clearinghouse. Two out of three adults with diabetes also have high blood pressure, a disease that impacts your arteries and heart. Along with medical intervention, both conditions can be managed with healthy diet and lifestyle.
Diabetes Diet Considerations
No specific diabetes diet exists but changes to your dietary habits can help manage the disease. Diabetes prevents your body from properly secreting insulin to your bloodstream when you digest carbohydrate foods. The result is high levels of glucose, or blood sugar, in your bloodstream, which can cause you to feel fatigued, dizzy and hungry. Medications prescribed by your physician are key to restoring your insulin levels in addition to consuming foods that slowly release sugar into your bloodstream. You are also susceptible to other health complications like heart disease if you do not maintain a diet that helps regulate your blood pressure, cholesterol level and weight.
High Blood Pressure Information
High blood pressure, or hypertension, is caused by blood pumping through your vessels with too much force. Untreated high blood pressure causes your heart to pump harder than it has to, which can weaken the muscle over time. Diabetes that is not managed can cause hypertension in addition to aging, dietary choices, smoking and excess alcohol use. A diet that helps you manage your blood glucose can also help you with hypertension.
Fruits, Vegetables and Grains
A diet rich in fresh fruits, vegetables and whole grains can keep your blood sugar steady while also minimizing blood lipids that can cause a rise in blood pressure. Fruits, vegetables and whole grains are fibrous and carbohydrate-containing foods. The American Diabetes Association suggests eating a fruit serving with each meal. servings of vegetables at lunch and dinner and adding whole grains throughout the day. Wheat bread or pasta, bran cereal and brown rice are healthy whole grains that sustain your blood sugar. Avoid refined white grains and canned or processed produce because the fiber and nutrients are depleted while sodium and sugar content is added.
Meat and Dairy
Fatty foods like red meat, whole dairy, fried chicken and processed lunch meats are high in sodium and added sugars. Replace these foods with two or three servings of fresh fish per week, baked poultry and low-fat dairy. Grill, broil or roast meats and use herbs or spices to flavor foods instead of table salt. Meat and dairy are a good source of protein for healthy muscles but choose lean versions to manage your diabetes and blood pressure. Add a serving of beans to your meals or a handful of nuts as a snack once a day to get healthy fats and protein in your diet.
Sodium, Cholesterol, Alcohol and Sweets
Limit your daily sodium intake to 2,000 mg or less by reading nutrition labels and avoiding table salt. Cholesterol in fatty foods can cause arterial blockage, which raises blood pressure. Aim for no more than 200 mg of cholesterol per day. Alcohol beverages can increase your blood pressure and cause dips in your blood sugar. If you must drink limit yourself to no more than two standard servings per day. The occasional sweet treat is fine if you cut the portion in half and limit consumption to a few times a week or month instead of daily. Choose lower-fat versions of treats and read the nutrition labels for sodium content.
References
- American Diabetes Association: High Blood Pressure (Hypertension)
- Diabetes Care; The Treatment of Hypertension in Adult Patients With Diabetes; C. Arauz-Pacheco et al; 2002
- American Heart Association: What is High Blood Pressure; January 2011
- MayoClinic.com; DASH Diet; Healthy Eating to Lower Your Blood Pressure; Mayo Clinic Staff; May 2010
- MayoClinic.com; Diabetes Diet; Create Your Healthy Eating Plan; Mayo Clinic Staff; September 2010
- National Diabetes Information Clearinghouse: Diabetes Overview
