Choosing food for a diabetic diet can seem daunting. Is fruit off-limits due to its sugar content? Do you have to avoid carbohydrates altogether? Here are some ideas on explore your food choices and make the best ones for your health.
Vegetables
Aim for three servings of non-starchy vegetables a day to get array of disease-fighting vitamins, nutrients, antioxidants, phytonutrients such as carotenoids and flavonoids as well as fiber to create a feeling of satiety. This include all greens, broccoli, spinach, lettuce, chilies, peppers and tomatoes. Prepare them with as little fat as possible when cooking.
Avoid starchy vegetables that are high in carbohydrates and raise blood glucose. These vegetables include: a variety of potatoes such as Idaho, russet and sweet; yams; corn; beans and peas; and all types of squash such as butternut, acorn and the like.Try to limit starchy vegetables to 1/2 cup serving per meal, at the most.
Fruits
Do not avoid fruit under the common misconception that fruit raises blood glucose levels more than other foods. Any food that contains carbohydrates, whether a grain, a vegetable or a fruit, will increase blood glucose about the same.
Like vegetables, fruit contains a wealth of nutrients. While you should eat around two to four servings a day, there are a few things to keep in mind. Choose whole fruit over fruit juice. If you must have juice, avoid sipping it on an empty stomach. Fruit, and which kind you have, affects everyone differently. You should keep track with a blood glucose monitor of how a given type affects your blood sugar, and when you ate it: after a big meal? At night or in the morning? Aim for nutrient-rich fruits such as all berries, cantaloupe, apples, pears, peaches and apricots.
Grains and Breads
Go whole-grain when choosing cereals, crackers, breads and pastas. For instance, choose 100 percent whole wheat bread over white bread, which spikes your blood sugar. Also, check nutrition labels. In many bread, even whole grain, there might be added sweeteners such high fructose corn syrup, which will has an impact on how the carbohydrates affect your blood glucose.
Dairy
Stick to lowfat dairy products such as milk, cottage cheese and yogurt so you'll reap the calcium without the saturated fat. Plan to get around two to three servings a day. Each serving of dairy's carbohydrate count is on par with a serving of a starch or a fruit. Avoid fruit-on-the-bottom yogurts as they contain added sugars; make your own quick breakfast with plain yogurt, a little high fiber cereal and some fresh fruit
Meat & Proteins
It might seem that since meat has few if any carbohydrates, it is perfect for diabetics. However, since quite a few cuts of meat are high in saturated fat, it is important to remember that diabetics are more prone to heart disease. Try lower-fat cuts (very lean ground beef is readily available) or sausage and bacon made from turkey or chicken. Load up your sandwiches with a 3 to 1 ratio of vegetables like lettuce, peppers, tomatoes and mushrooms to cold cuts to balance out nutrients and fats.
Sweet and Savory Treats and Alcohol
The following are best to limit: fried foods, cakes, cookies, candy and chips. These items usually contain a lot of sugar and fat with little nutritional value. It's best to save them for special occasions.
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