Diabetes is a common condition that affects how the body turns food into energy. When someone has diabetes, their blood sugar levels become too high because the body cannot properly use the sugar in food for energy. There are three types of diabetes: type I, type II, and gestational. If left uncontrolled, diabetes can lead to serious health problems. However, by following a diabetic diet, you can keep your blood sugar levels under control and still enjoy delicious food.
A diabetic diet is a healthy way of eating that includes plenty of fruits, vegetables, whole grains, and lean protein. It is important to avoid foods high in sugar and unhealthy fats. The key to managing your diabetic diet is finding foods that work well with your lifestyle and preferences. Such food helps keep blood sugar levels under control and avoid complications like heart disease, kidney failure, blindness, and stroke.
Foods Good for a Diabetic Diet
When it comes to lean protein, you should focus on foods that are low in saturated fat. Some examples of lean proteins include fish like salmon and tuna, skinless chicken breast, pork tenderloin, egg whites, soy products such as tofu and edamame beans. If you eat red meat or high-fat dairy products, choose those that are low in fat, such as lean cuts of beef and reduced-fat cheese.
Nuts and seeds are a great addition to your diabetic diet. They provide healthy fats, fiber, vitamins, minerals, antioxidants, and other plant compounds that help manage blood sugar levels. Nuts contain the monounsaturated fatty acid known as oleic acid which aids in the conversion of sugar into energy.
You definitely want to include low glycemic fruits. Some examples of low-glycemic fruits are berries, grapefruit, and apples. They have a more gradual impact on blood sugar levels than some other types of fruit so they can help balance out the effects of high sucrose foods.
Whole-grain foods are a key element in diabetes management. They provide fiber, vitamins, and minerals as well as carbohydrates that burn slowly for energy.
Food to Be Avoided
Sugar-sweetened beverages such as regular soft drinks, fruit juices, energy drinks, and sports drinks are a major source of added sugar and calories in the American diet. They can cause blood sugar levels to spike quickly, leading to an increased risk for type II diabetes.
Be careful and look out for white bread, pasta and rice. These refined carbohydrates increase blood sugar levels very quickly. Instead of eating them for dinner, pick whole-grain options that provide nutrients like fiber to help keep your body healthy.
White potato products are another source of refined carbohydrates. Instead, choose sweet potatoes or other root vegetables which have a lower glycemic index than the white spud.
Fried foods are high in unhealthy fats and calories. They can also trigger a spike in blood sugar levels. Instead, try baking, grilling, or poaching your favorite fried foods.
Example of a Diabetic Meal
Avoid eating sugary foods such as donuts or ice cream. Try to incorporate more whole grains into your meals like brown rice and oats. When cooking at home, use olive oil rather than butter and avoid frying foods.
- Breakfast: Oatmeal with nuts and seeds, scrambled eggs, and grapefruit. They contain healthy fats, fiber, vitamins, and minerals as well as low carbs that burn slowly for energy.
- Lunch: Salad with grilled chicken breast on top of lettuce leaves, avocado slices, and grapefruit sections. They have a more gradual impact on blood sugar levels than some other types of fruit so they can help balance out the effects of high sucrose foods.
- Dinner: Grilled Salmon with brown rice and steamed broccoli.
- Snacks: String cheese, peanuts, hard-boiled egg whites.
- Dessert: Vanilla frozen yogurt with fresh blueberries and granola (for a diabetic diet).