Recommeneded Foods for Diabetics

Not all diabetics will use the same diet or meal plan, but it's important to follow a plan tailored to your personal preferences and lifestyle. The primary goal of any diabetic is to manage glucose, blood pressure, cholesterol and triglyceride levels, and weight. It's essential to pay attention to what you eat and to understand which foods will have a positive effect on your health.

Glycemic Index (GI)

The GI measures how a carbohydrate-containing food increases blood glucose. When planning meals, foods with a low or medium GI are preferable to those rated high. Meats, for instance, contain no carbohydrates, so they have no GI rating.

Fat and fiber tend to lower the GI of a food. Cooked or processed foods typically have a higher GI, but not always. The riper a fruit or vegetable, the higher its GI. Fruit juice will have a higher rating than the fruit it comes from because it has little to no fiber. A mashed potato has a higher GI than a baked potato.

The GI of a food will change depending on if it's eaten alone or combined with other foods. Eating a high GI food along with something rated lower helps balance out the effect on blood glucose levels. Even if one food has a lower GI than another, it might have a lower nutrition value, so balance your intake of healthful foods even if they have a higher GI.

Carbohydrates

Starchy foods that are high in carbohydrates raise blood glucose, so carbs should be limited and balanced with protein and fat. A good tool for managing blood glucose is to count carbohydrates. Balance your intake of carbs with physical activity and the insulin you take to manage your glucose levels.

Foods Rich in Chromium

Brewers yeast and Broccoli contain chromium, a mineral that helps the pancreas produce insulin and is known to lower the insulin requirements of some diabetics. In mild cases of the disease, chromium might even prevent the onset of full-blown diabetes. An article in the Journal of The American College of Nutrition notes that chromium plays a role in glucose intolerance as it improves blood glucose, insulin, cholesterol and hemoglobin A in Type 2 diabetics.

Foods Rich in Potassium

Garlic is rich in potassium, a mineral that is lost in the urine of diabetics. This pungent herb also contains sulphur and zinc, which are components of insulin that can help lower blood sugar. Eat a couple cloves of garlic a day for the best benefit.

Bananas are also an effective source of potassium. Though high on the GI scale, this fruit contains the natural sugars glucose, fructose and sucrose. Their healthful benefits make them a good choice for diabetics as long as they're eaten in moderation.

Foods Containing Insulin

Bitter gourd is a common vegetable used in ancient times as a medicine for diabetes because it contains insulin. You can drink the juice or add ground seeds to regular meals. The gourd is rich in vitamins A, B1, B2, C and iron.

Protein

The American Diabetes Association recommends diabetics cut down on animal protein foods in order to reduce saturated fat in their diets. Diabetics have a greater risk of heart disease earlier in life, so a healthful, low-cholesterol diet can improve their chances of dodging a heart attack. Eat plenty of legumes, nuts and whole grains to help supplement the protein your body needs to stay well.