Diabetes affects the body in many different
ways, and can even be deadly, but your dietary choices can also have a large
impact on how much this condition affects you. A diabetic diet containing
grains, proteins, fruits, vegetables, fats and dairy is your best bet if you
want to live a normal life with diabetes.
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Diabetes
Diabetes has been called a modern-day
pandemic by some, and more than 350 million people around the world are
affected by it. Diabetes comes in two primary forms, Type I and Type II, as well
as gestational diabetes, which is limited to pregnant women. These two forms of
diabetes refer to the deficiency that your body has related to insulin
production and glucose balance. When we consume carbohydrates that break down
into simple sugars, our blood sugar rises. Insulin is responsible for
transporting this glucose to the body’s cells, where it can be used for energy
production. Now, in the case of diabetics, either the body is unable to make
enough insulin or is unable to use the insulin that it produces. This can be
very dangerous, but the full range of diabetic symptoms and treatments is
beyond the scope of this article (Learn everything about diabetes on our
dedicated page, found here.)
Since diabetes is a condition that is
primarily affected by the diet, and your sugar intake, the food you eat is
clearly very important. As mentioned above, there are a number of food types
that are good for diabetics, as well as many items that people should avoid, or
moderate. Now, let’s get right into it, explaining the proper dietary outline
for someone suffering from diabetes, which is also good as a preventative
measure for those who are at high risk.
The Diabetic Diet
Starches and Grains: Obviously, the most
relevant dietary item for a diabetic patient is carbohydrates. Many people
develop diabetes because of their unchecked consumption of these foods.
Starches come in many forms, including bread, rice, potatoes and pasta, among
many other types of grains, such as millet, sorghum and rye. Some of the worst
choices in this area are breakfast cereals and white bread, as these are basic
processed foods made of refined white flour.
The carbs in these food items break down
into simple sugars, often overloading your pancreas’ ability to produce enough
insulin to keep up with the supply. The other problem is that plain starches
are often additionally sweetened with sugar (e.g., cakes, desserts, pastries),
which just compounds the problem. Creating a diabetic diet means making
personal sacrifices, but realizing that it is worth it in the long run.
If you are a diabetic, regulating your
intake of sugar and carbohydrates is of the utmost importance. Starches with
more complex sugars, such as sweet potatoes, whole grains, wild rice and quinoa
are the wisest choices when it comes to carbs, but even then, they should be
eaten in strict moderation, in accordance with the type and severity of your
diabetes. These “better” starches also have more mineral concentrations and
fiber, making them beneficial for overall health and blood sugar regulation if
you add them to your diabetic diet.
Protein: In terms of protein, if you’re
going to access it through meat, stick to poultry and fish. These protein
sources contain higher levels of omega-3 fatty acids and tend to be lean, as
compared to red meat. Choosing processed meats can increase your cholesterol
levels and increase your blood pressure. These are two of the main precursors
to diabetes, and can be very dangerous in conjunction with the condition.
If you’re seeking protein as a vegetarian,
you are immediately at lower risk for diabetes, and you also have a wealth of
options, including beans, nuts and seeds to access protein. You should moderate
that intake, however, as some of those foods can be high in calories, and as a
diabetic, you want to avoid obesity at all costs.
Fruit: Diabetic patients should definitely
include fruit and natural fruit juices in their diet. This not only provides a
wealth of vitamins, minerals and antioxidants, but also a good source of
carbohydrates that aren’t high in simple sugars. Fruits can improve your immune
system, and the fiber they contain can optimize your blood sugar levels and
decrease your risk of cardiovascular issues. Fruit juices that are artificially
sweetened, such as canned syrup or fruit concentrate, do not provide nearly as
many nutrients, and far more sugar, so avoid these whenever possible when
planning your diabetic diet.
Vegetables: Even in the world of
vegetables, some are better than others when it comes to diabetes. Leafy greens
like spinach and kale, as well as broccoli, carrots and cauliflower are all
healthy options, as they provide a significant amount of dietary fiber and
minerals, but have low levels of calories and more complex carbohydrates. Some
vegetables are more starchy, which translates to higher levels of simple
sugars, so it is best to eat corn and mashed potatoes in moderation, if you are
at high risk of diabetes.
Fat: Obesity is one of the most commonly
linked conditions to diabetes, so manipulating your fat intake is extremely
important. Many of the most fattening things (junk food, snacks, sweets) are
also high in carbs and sugar, so as you are gaining weight, you are also
putting more strain on your body to regulate blood sugar levels. Saturated fats
and trans fats should always be avoided, as they contribute to high cholesterol
and increase the dangers to diabetic patients. Some fats, however, are
important for your body, such as monounsaturated fats and omega-3 fatty acids.
Foods containing these fats, like pecans, walnuts, salmon, tuna olive oil,
avocados and sunflower oil, can all be safely added to your diabetic diet to
reduce inflammation and prevent the accumulation of cholesterol.
Dairy: Dairy products come in a variety of
levels, namely based on the fat content that is included. Full-fat milk, yogurt
and cheese can contribute to obesity and poor cholesterol balance, which should
be avoided by someone suffering from diabetes. Low-fat dairy options are
readily accessible and will do a lot more good for you in the long run. Greek
yogurt may be one of the best options for dairy intake, as it is very low in
calories and saturated fats.
