Diabetes is a group of diseases that affects how the body reacts to glucose, or blood sugar. According to the American Diabetes Association, most any food can fit healthfully into a diabetes diet. Gaining an understanding of which foods promote wellness and prevent unwanted symptoms is highly recommended to maintain safe blood glucose levels.
Fruits and Vegetables
Fruits and vegetables contain valuable amounts of nutrients, including vitamins, minerals and antioxidants. According to the Harvard School of Public Health (HSPH), fruits and vegetables may have a naturally mellowing effect on blood sugar and are therefore ideal for those with diabetes. They also serve as valuable nutritious alternatives to sugary sweets, which may cause spikes in blood sugar. For best results, incorporate a variety of antioxidant-rich fruits and vegetables into your diet on a consistent basis. Such foods include cherries, berries, apples, oranges, grapefruit, red grapes, kiwi, melon, broccoli, onions, kale, spinach, Brussels sprouts and bell peppers. Choose fresh, colorful fruits and vegetables most often as they tend to offer the most nutritional value.
Whole Grains
Whole grains, such as oats, barley, bulgur, spelt, whole wheat, wild rice, brown rice and popcorn are grains that have not been stripped of important nutrients during food processing. According to the HSPH, a diet rich in high-glycemic foods, foods that have a significant impact on blood sugar, may exacerbate diabetic symptoms, while low-glycemic foods such as whole grains promote wellness for those with diabetes. Replace high-glycemic carbohydrates---enriched white or wheat bread, sugary cereals, processed desserts, cookies, cakes, candy---with whole grain equivalents for best results.
Lean Protein
Protein provides the body with amino acids, which are the building blocks of lean muscle tissue. Protein-based foods also aid in blood sugar management, as they have a mild effect on glucose levels. The American Diabetes Association encourages intake of lean protein sources, such as legumes, poultry, lean meat, low-fat dairy products and fish, for those with diabetes. Avoid protein foods rich in saturated fats, such as fatty red meat, whole milk, butter and deep-fried foods, as they may increase risk for serious health conditions. Incorporate a variety of lean protein foods into your diet regularly as part of an overall nutritious, balanced dietary lifestyle for best results.
