If you have diabetes, knowing what to eat can be confusing due to myths about what constitutes a proper diabetic diet. According to the American Diabetes Association, diabetics can eat the same foods as everyone else. However, you must pay closer attention to the kinds of foods you consume to avoid developing other health problems. Consult with a registered dietitian to create a diet plan to meet your health needs.
Sugar
There is a myth that diabetics should avoid eating sugar, especially desserts and sugary drinks. While it is true that sugar rapidly increases blood glucose levels, experts suggest that eating small amounts is okay. However, cakes, cookies and other sweets should be limited to special occasions because they contain a lot of calories and are low in nutritional value. According to Mayo Clinic, you should pay attention to the total amount of carbohydrates you eat more than the type, because total carbohydrate intake has more of an effect on blood glucose levels.
Fats
Although fats are an important part of a healthy diet, you should consume low-fat foods. Mayo Clinic suggests that eating high-fat foods can delay the absorption of carbohydrates two to three hours after eating and can elevate blood sugar levels for up to eight hours. Foods high in saturated and trans fats also increase LDL, or bad cholesterol, which can lead to plaque buildup in the arteries. Limit high-fat foods like full-fat cheeses, whole milk, butter, beef, bacon, and gravies, which are high in saturated fat, and processed foods and baked goods that contain trans fats.
Salt
Many foods in the American diet provide more than the recommended daily requirement of salt. Limit your intake of salty foods because diabetics have an increased risk for high blood pressure or hypertension. High blood pressure can lead to heart attack, stroke and eye problems. Processed, canned and prepackaged foods are high in sodium. Eating less than 2,000 mg of sodium each day can help you achieve a blood pressure of less than 130/80 mmHg, which is recommended by the American Diabetes Association.
Alcohol
As a diabetic you do not have to avoid alcohol. However, alcohol limits the ability of the liver to regulate blood sugar, because it is busy removing alcohol from the blood. As such, you should be careful when consuming alcohol because it can decrease blood glucose levels rapidly and cause hypoglycemia after eight to 12 hours. Women should not drink more than one alcoholic drink per day, and men should have no more than two drinks.
References
- American Diabetes Association: Diabetes Myths
- American Diabetes Association: Sugar and Desserts
- Mayo Clinic; Diabetes Nutrition: Including Sweets in Your Meal-Plan; Oct. 16, 2010
- Mayo Clinic; Diabetic Diet: Create Your Healthy-Eating Plan; Sept. 17, 2010
- American Diabetes Association: High Blood Pressure (Hypertension)
- American Diabetes Association: Alcohol
