Diabetes and Food Choices: What's "Good Food" for Diabetics?
Eating healthy is nothing new to people with diabetes. But what exactly is "good food" for diabetics? Many wonder if there are certain foods that are particularly helpful to diabetes. The truth is most people with diabetes can eat just about anything in limited quantities. However, if your blood sugar is too high or if you're at risk for high cholesterol or heart disease, consuming certain types of food may be more beneficial than others.
Below is a helpful chart that can help you decide what to purchase on your next trip to the grocery store:
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Food group
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Good for Diabetes
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Why It's Good for Diabetes
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Dairy
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Low-fat yogurt, low-fat cheese, low-fat cottage cheese, skim milk
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Dairy is filling, so you can have small quantities to make you full. Also, low-fat versions keep cholesterol under control and the blood vessels healthy in order to better process glucose.
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Fruits and Vegetables
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Apples, blueberries, strawberries, cantaloupe, broccoli, carrots, spinach, tomatoes
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These foods are low in fat, high in fiber, and rich in vitamins and minerals. They also have all the necessary nutrients for maintaining healthy blood while providing a natural source of sugar in minimal amounts.
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Meat, poultry, fish
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Egg whites, skinless chicken breast, lean deli meat, cod, salmon, scallops, shrimp
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Protein is highly important for healthy muscle growth and metabolism.
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Grains
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Baked potato, whole-grain cereal and bread, garbanzo beans, low-sugar granola bar, rolled oats, oatmeal, whole wheat pasta
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Small portions of carb-rich grains can be beneficial to your blood sugar as they contain fiber and digest slowly.
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You can also consume desserts in small quantities that are low-sugar or low-fat. Be cautious, however, of tempting yourself. Dessert, even so-called healthy dessert, should be consumed in moderate amounts and never more than once a day. Watch for toppings on ice cream or cake that typically have more sugar than the dessert itself. If possibly, use honey or brown sugar when baking or drinking dessert beverages. These contain natural sugars that are relatively less harmful to diabetes than white refined sugar. Try pairing bread-based desserts with fruit to obtain a natural sweetness and a more lasting fullness than candied or preserved fruits, or sugar-infused whipped cream and icing.
When it comes to diabetes and food, the more natural it is, the better. It's also best to keep it to filling foods that can be consumed in small quantities. This is why many diabetics choose to eat at home rather than going to restaurants where higher levels of fat and bigger portions are the norm. Taking the time to make your meals and control what you eat can go miles in keeping normal blood sugar levels and living healthier as a diabetic.
To find out which foods can work with your lifestyle and eating habits, speak with your doctor or dietitian to draw up a shopping list or diet plan with diabetic-friendly foods. You can also find recipes online or through your dietitian that can help you make delicious meals specifically geared towards your diabetes without compromising the taste you love in your favorite foods.