All foods can be eaten in a diabetic diet, however certain foods should be limited more than others. Every diet needs to focus on portion size and balancing what is eaten with physical activity. The American Dietetic Association's goal for diabetic nutrition is blood sugar control, a healthy weight, avoidance of diabetic complications and overall health.
Blood Sugar
Blood sugar is an indicator of how well diabetes is being managed and it fluctuates based on what a person eats. The National Institute of Health (NIH) recommends a healthy diet balanced with physical activity to control blood sugar and keep it within normal range. Blood sugar that is frequently abnormal--too high (hyperglycemia) or too low (hypoglycemia)--can lead to diabetic complications.
Diabetic Complications
According to the American Diabetes Association (ADA), diabetic complications can be prevented through lifestyle changes like diet, physical activity and smoking cessation. Diabetic complications that can occur because of an unhealthy lifestyle include retinopathy (retina damage), neuropathy (nerve damage), kidney and heart disease, skin disorders, hypertension (high blood pressure) and stroke.
Diabetic Foods to Eat
The ADA and NIH recommend focusing on nutrient-dense foods to support health and a normal weight. Eat a diet rich in fruit, non-starchy vegetables, whole grains, lean meats, beans, legumes, fish and non-fat dairy products. These are full of vitamins and minerals, and are naturally low in calories and fat. The best beverages are water and calorie-free drinks that do not have added sugar.
Diabetic Foods To Limit
Limit highly processed foods that have added fat and sugar; they lack essential nutrients and are high in calories, which can lead to obesity, chronic diseases and diabetic complications.
Limit saturated and trans fats like butter, lard and hydrogenated oils, which can raise cholesterol and the risk of heart attack and stroke. Instead, cook with liquid cooking oils like olive oil and vegetable cooking spray.
Avoid alcohol unless blood sugar is well controlled, and limit intake to one drink a day for women and two drinks a day for men.
Physical Activity
Physical activity is part of a healthy diet for everyone, whether they have diabetes or not. According to the ADA, regular physical activity can help control blood sugar, lower blood pressure, improve blood lipids, promote weight loss and weight maintenance, decrease the risk of heart disease and cancer, increase energy, strengthen bones and muscles, and improve flexibility.
The Mayo Clinic recommends being active at least 30 minutes on most days of the week through a combination of aerobics, strength training and stretching.
Diabetic Diet When Sick
Regulating blood sugar and eating well can be difficult when you're sick. The NIH recommends checking blood sugar every four hours, drinking plenty of fluids to stay hydrated, and eating bland foods when a regular diet is not tolerated.
If a person is unable to eat, they should drink something with sugar and calories in it like cream soup, pudding or ice cream to prevent hypoglycemia.
References
- American Diabetes Association: Top 10 Benefits of Being Active
- American Diabetes Association: Making Healthy Food Choices
- Journal of the American Dietetic Association: Nutrition Recommendations and Principles for People with Diabetes Mellitus; The American Dietetic Association; May 2004
- Mayo Clinic: Type 2 Diabetes
- National Diabetes Information Clearinghouse: What I Need to Know About Eating and Diabetes
