Diabetic Food Restrictions
People with diabetes may feel like their food choices are very restricted. It’s true that you have to pay more attention to what you eat when you have diabetes. But that doesn’t mean you have to keep track of every single calorie and carb that you eat. Surprisingly, there really isn’t any restricted food for diabetics — just foods you should eat in moderation.
Hopefully, as you read the following, you’ll be able to dispel some common myths about diabetes food restrictions.
Myth: Carbohydrates are bad for people with diabetes.
Reality: It’s easy to see why some believe carbohydrates are among restricted food for diabetics. Consuming too many carbohydrate-containing foods can raise your blood glucose way above normal. But eating too few can hurt your body by denying it the energy it needs.
The key when thinking about diabetic food restrictions is to look for “quality carbohydrates.” These include fruits, vegetables, and whole grains like brown rice, whole wheat, corn, beans and nuts. These quality carbohydrates take longer to break down in the digestive system and provide sustained energy and sugar levels without spikes. By comparison, highly processed carbohydrates found in packaged and fast foods (corn syrup, white bread and white flour products) have a high glycemic index that causes spikes in sugar levels.
Myth: Diabetics cannot eat sugar.
Reality: This is one of the oldest myths surrounding diabetic food restrictions. Eating sweets once or twice a week is perfectly acceptable — as long as you are maintaining a healthy weight and as long as it is part of a balanced diet. That said, you should avoid dangerous sugar spikes or weight gain due to eating too many sugary, fat-rich foods.
Myth: I only need more fiber if I’m constipated or having digestion problems.
Reality: The reality is that the soluble fiber in fruits, vegetables and grains can regulate how quickly sugar is absorbed into the bloodstream. Insoluble fibers, found in bran, whole grains and nuts, act as intestinal scrubbers by cleaning out the lower gastrointestinal tract.
Myth: “Diabetic foods” are safe to eat.
Reality: As funny as it may sound, these products may actually belong on a list of food restrictions for diabetes. Although they seem to be lower in sugars, these foods often contain other substances — such as fructose or sugar alcohols — that can raise blood sugar. Diabetic ice cream and candy may even be higher-calorie than the foods they were designed to replace.
Myth: Diabetic food restrictions mean there can be no flexibility in my diet.
Reality: Certain foods, called “free” foods, can add flexibility to your meal plan. Found on the diabetes food exchange list, free foods include things like diet soft drinks, sugar-free gelatin, catsup, soy sauce and spices. You don’t have to count these foods if you don’t any more than three servings a day.
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