According to the American Dietetic Association, a good diet contains variety and can vary amongst those who suffer from diabetes. The goal of a healthy diet for diabetics is to support normal blood sugars, maintain a healthy weight, promote general health and avoid diabetic complications. All foods can be included in a diabetic diet, but there are certain foods that should be avoided or eaten only in moderation for optimal disease management.
Sugar
Contrary to popular belief, eating sugar does not cause diabetes. It does, however, raise blood sugar levels and consistently high blood sugars in diabetes can lead to complications associated with eyesight, nerve function and skin disorders. The target goal for blood sugar is 70-130 before meals, and less than 180 one to two hours after a meal. Small portions of sugar are fine, but keep in mind that sugary foods like candy and soda are generally high in calories and lack vitamins, minerals and other essential nutrients. Focus more on filling up with nutrient-dense foods like fruits and vegetables, lean proteins and whole grains. Desserts, snacks and beverages often contain the highest amounts of sugar. so look for items that are made with sugar substitutes or are naturally low in sugar.
Fat
Dietary fat in excess can lead to chronic diseases, which makes managing diabetes more difficult. Limit fat by choosing low or non-fat dairy products; eating lean meats; removing all visible fat and skin from meat; and cooking with methods that require little or no fat. A 2010 article from Diabetes Educator found that a low-fat, plant-based diet reduced weight and improved blood sugar levels. The American Diabetes Association recommends limiting saturated and trans fats like lard, margarine, shortening, butter, pork fat, hydrogenated or partially hydrogenated oil, coconut oil and palm oil because they raise cholesterol, which can lead to heart disease and increase the risk of heart attack and stroke.
Starchy Vegetables
Starchy vegetables are rich in vitamins and minerals, but are also high in sugar and therefore should be limited in a diabetic diet. Starchy vegetables like peas, corn, potato, winter squash, pumpkin and sweet potato should be considered a carbohydrate and counted as a grain.
High-Calorie Foods
An excess of calories will lead to obesity, which can cause serious complications in diabetes. The American Diabetes Association recommends cutting back on high-calorie snacks and desserts, which should only be eaten in moderation. Another important strategy to monitor calories is to exercise portion control, especially when eating out as restaurant portion sizes are often much larger than is healthy.
Alcohol
Alcohol can be consumed in moderation only if blood sugar is well-controlled. Women should limit alcoholic beverages to one per day, and men should limit them to two per day. Alcohol can lower blood sugar and lead to shakiness, dizziness, sweating, headache, mood changes and seizures, while excessive intake can damage the liver and heart. The American Diabetes Association recommends sipping alcohol slowly; drinking alcohol with food; alternating between alcohol and water; and monitoring blood sugar closely to minimize negative side effects.
References
- American Diabetes Association
- American Dietetic Association
- "Diabetes Education"; A plant-based diet for type 2 diabetes: scientific support and practical strategies; C Trapp, N Barnard, H Katcher; January/February 2010.
- National Diabetes Information Clearinghouse
