Having diabetes doesn't mean your days of eating delicious food are over. It does, however, mean you'll need to start being more careful with what you take in. This doesn't mean simply avoiding sugary foods. What you should focus on is maintaining a diet high in carbohydrates and low in fat that includes plenty of lean protein and dietary fiber. A diet like this will keep you full and satisfied on minimal calories. In the meantime, food high in saturated fat and cholesterol should be removed from your diet. Being aware of what is in your food is the only way to ensure that you stick to these guidelines. Food labels are extremely helpful on this front; they'll guide you in the right direction.
Starches
Foods that are high in carbohydrates are great sources of energy. For diabetics, the best of these foods are whole grains, beans, and starchy vegetables, as they are all low in fat, saturated fat and cholesterol. On the flipside, they're full of vitamins, minerals, and fiber. While some carbs, like table sugar, send blood glucose levels skyrocketing, those listed here are complex carbohydrates, which increase blood sugar levels slowly. Diabetics should have at least 6 servings of these starches each day. Always choose the whole grain variety of bread, cereal, crackers and even pasta. Switch from white to brown rice. One "serving" from this group equals about 1 slice of bread or cup of cooked rice, beans or oatmeal. This is the equivalent of 1 small potato or cup of dry cereal.
Vegetables
In addition to being packed with vitamins, vegetables don't contain any cholesterol at all and are naturally low in fat. Fresh or frozen vegetables are best, since canned vegetables often include added fats and salt. To retain the maximum amount of vitamins and minerals, eat your vegetables raw or steamed. Overcooking vegetables not only makes them soggy but also causes them to lose much of their natural goodness. The best of the vegetable group are dark green vegetables, like spinach, asparagus and bok choy. Orange vegetables, like carrots and peppers, should also be at the top of your list. Probably the number one type of vegetable for diabetics, though, is the Brussels sprout. This member of the cabbage family helps to stabilize blood sugar while working as an anti-acid. Another top choice is broccoli. This green vegetable is the best source of natural chromium, which helps to regulate insulin. Not only is broccoli packed with health benefits, it is versatile. Try eating it raw with a low-fat dip like ranch dressing. Next time you go out for a meal, replace high-fat side dishes with steamed broccoli, then sprinkle it with chili powder or a teaspoon of low-sodium soy sauce. Cauliflower also has a low glycemic index, and is a good source of fiber. In general, diabetics should have at least three to five servings of vegetables per day. One "serving" is equal to about 1 cup raw or cup cooked.
Fruits
Like vegetables, fruits are both packed with vitamins and naturally low in fat and cholesterol. They have the added benefit of being good sources of fiber. To make the most of this fiber content, eat whole fruits instead of drinking juices, as juices provide almost no fiber and usually include additional sweeteners. All fruits are OK for diabetics to eat but, as with everything, some are better than others. One of the best is the apple. The skin and pulp of apples contain pectin, which helps the body remove harmful waste from the bloodstream and may actually lower your insulin requirements. Apples also contain vitamin B1 and potassium, and they have a lower glycemic index than most other fruits. Another fruit that is particularly beneficial for diabetics is grapefruit. With an even lower glycemic index than apples, grapefruit is a refreshing way to control blood sugar. As a matter of fact, citrus fruits in general are good choices for diabetics. In contrast, some fruits that are best consumed sparingly are mangos, bananas, and grapes, due to a higher sugar content. Each day, a diabetic person should consume between two and four servings of fruit. One "serving" is equal to cup canned fruit (no added sweeteners), 1 small fresh fruit, 2 tablespoons of dried fruit or about 1 cup of berries.
Dairy
Milk and milk products can be great sources of calcium, lactose and protein, but full fat dairy products are also loaded with saturated fat. For the benefits without the downsides, choose nonfat or low-fat milk products. Beware of flavored yogurts and bottled smoothies, though, as they may have quite a bit of added sugar. The natural sugar in milk, called lactose, is different from the added sweeteners because it is converted to blood sugar much more slowly, meaning it doesn't cause the kind of spike that other sugars do. And the protein in milk will help to keep you feeling full and satisfied for longer. It only takes two 1-cup servings of milk per day to help you maintain healthy blood sugar levels. That means that you only need to consume two cups of milk or yogurt each day.
Meat
The "meat" group for diabetics is a bit different from that on a typical food pyramid because, in addition to meats like beef, chicken, fish and turkey, it includes protein sources like peanut butter, tofu and dried beans. The most important thing here is to consume the maximum amount of protein with the minimum amount of fat. To ensure this, you should first try choosing less fatty fish and skinless poultry over fattier red meat. If you do want beef or pork, select the leanest cut you can, then trim away as much of the visible fat as possible before cooking it. When cooking any type of meat, bake, roast or grill it instead of frying it, as the fat required for frying adds trans- and saturated fats. Keep your portions small, as you only need 4 to 6 oz. from this category in a whole day. With meat, 3 oz. looks about the size of a deck of cards. For non-meat members of this category, note that 1 oz. of meat equals about 1 tbsp. of peanut butter, cup of tofu or 1 egg.
Indulging
When it comes to indulging, it happens. If you love chocolate, for instance, you don't have to give it up altogether. You do have to limit your intake, though. Make things like candy, fries, cakes and alcohol into special treats. Keep your serving small and eat it slowly so that you can enjoy it as much as possible without overstuffing. Also, when you choose to indulge it is good to keep that in mind when choosing your other meals that day. This will help you balance your indiscretions and, thus, give you the opportunity to keep indulging from time to time.
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