An official ADA diet does not exist, according to Stephanie Dunbar, MPH, RD, director of nutrition and medical affairs at the American Diabetes Association. However, the organization does provide general nutritional recommendations for diabetes sufferers. The ADA believes a one-size-fits-all diet would fail to take into account the specific needs of each individual. You should work with your primary care physician and a dietitian to create menus tailored to your condition.
ADA Nutritional Guidelines
The main nutritional focus of the ADA encompasses eating a healthy diet. This means you can eat a variety of foods while maintaining your blood glucose, weight, cholesterol and blood pressure objectives. The ADA website provides information about beneficial foods and portion control. Rather than publishing strict limits on carbohydrates, proteins and fats, the ADA advises eating a balance of all three to keep blood glucose in check.
Carbohydrates
Starches, fiber and sugar are types of carbohydrates, and each contributes to elevated blood sugar levels. The ADA recommends monitoring your carbohydrate intake. Start with 45 to 60 g of carbohydrates per meal. You can then adjust the amount to fit your management plan. Also, consider the glycemic index as you plan menus. The glycemic index ranks carbohydrates based on the amount they raise glucose levels. Select foods with a low to medium GI.
Include healthy starches, such as dried beans, whole grains and vegetables including corn, peas, lima beans and potatoes.
Fiber, an important part of the daily diet, is present in fruit, vegetables, legumes, nuts and whole grains. The ADA says adults should consume at least 25 to 30 g of fiber each day. Fiber may help lower your cholesterol and fills you up at mealtime.
Sugar, in moderation, fits with a healthy diabetes menu plan. You can even occasionally indulge in a small dessert by cutting back on another source of carbohydrates in the meal. Eat unrefined and naturally occurring sugars from foods such as fruits, honey and vegetables, instead of the added sugars prevalent in processed foods.
Protein
Look to lean meat and meat substitutes for a great source of protein. Pick proteins with lower amounts of saturated fats and calories for the healthiest options. Dried beans also provide protein, as well as fiber and starch. Other good options for protein include soy-based meat substitutes, salmon, shrimp, skinless poultry, lean beef, organ meats and lean pork. Include 2- to 5-oz. servings of protein per meal. Don't forget to count the carbs in soy-based meat substitutes.
Fats
Sensible fat sources include olive, canola, corn, cottonseed and flaxseed oils, avocados, most nuts, and pumpkin seeds. Cut back on saturated fat from fatty meats and whole-fat dairy products. Limit saturated fat to 7 percent of your total calories. Avoid trans fats commonly found in margarine, shortening, packaged baked goods, snacks and fried foods.
References
- ADA "Diabetes Forecast" Magazine: The "ADA Diet" Myth; Stephanie Dunbar, M.P.H., R.D.; March 2011
- ADA "Diabetes Forecast" Magazine: So What Can I Eat; Tracey Neithercott; April 2009
- American Diabetes Association: What Can I Eat
- American Diabetes Association: Carbohydrates
- American Diabetes Association: Glycemic Index and Diabetes
- American Diabetes Association: Lean Meats
