Foods for Diabetics

Diabetic patients need to follow diabetic diet guidelines to keep their blood sugar under control and to prevent the onset of complications. Along with proper medications, they need to control diabetes with the help of properly designed diabetic diet. Certain lifestyle changes help manage the symptoms easily.

Good Foods for Diabetics

• Whole wheat bread, cereal, rice and pasta.
• Moderate amounts of potatoes, corn, peas, and lima beans.
• Low-fat or nonfat milk and milk products like yogurt, cottage cheese, tofu, etc.
• Lean cuts of meat, preferably fish and poultry, and baked or roasted items.
• Avocado oil, pure olive oil, sesame oil, soybean oil.
• Low glycemic foods which prevent sudden rise in blood glucose levels are good for diabetic patients.
• Alpha-lipoic acid, an antioxidant that stimulates glucose uptake and prevents diabetes nerves damage.
• Whole grain bread or cereals, brown rice, oats, rye, etc. that contain zinc and chromium which stimulate the action of insulin in the body.
• Foods containing omega 6 fatty acid help prevent diabetic neuropathy. Blackcurrant oil, primrose oil, borage oil contain omega 6 fatty acid.
• Lots of vegetables like spinach, chicory, sorrel, Swiss chard, broccoli, cabbage, bok choy, Brussels sprouts, cauliflower, carrots, tomatoes, cucumbers, and lettuce should be included in the diet.
• People with diabetes should consume more foods containing omega 3 fatty acid which prevents the hardening of arteries. Fish like salmon, tuna, mackerel, herring are rich in omega 3 fatty acids.
• Low calorie fruits which are high in vitamins and minerals like blackberries, cantaloupe, strawberries, oranges, apples, bananas, peaches, pears, apricots, and grapes, etc. should be included in the diet.
• Diabetic patients should eat more complex carbohydrates because they are slowly digested by the body and they do not lead to severe fluctuations in blood sugar levels. They prevent sudden rise in blood sugar level. Following a high fiber diet which includes lots of fruits, vegetables, lentils, oats, cereals, dried beans, peas, legumes, whole grain products is always beneficial.

Stay Away from Following Items

• Alcohol
• High fat food
• Red meat
• Fried items
• Foods high in sodium
• Simple and refined carbohydrates like sucrose, glucose or fructose, white rice, white bread, table sugar, sweets, honey, corn-syrup

There should be a variety of food groups and food items in the diet of a diabetic person. He/she can enjoy diabetic recipes and desserts. It should be borne in mind that maximum servings should be from grains and starches, vegetables and fruits.

List of Best Foods

The following table provides a list of low glycemic foods.

Low Glycemic Food	GI
Artichoke	15
Avocado	15
Broccoli	15
Celery	15
Cherries	22
Grapefruit	25
Peas	22
Pearl barley	25
Whole milk	27
Dried apricots	31
Butter beans	31
Low-fat fruit yogurt	33
Apples	38
Pears	38
Tomato soup, canned	38
All Bran	42
Peaches	42
Oranges	44
Green grapes	46
Kiwi fruit	52

Foods to Avoid

Those who have type 1 diabetes (body cannot produce sufficient insulin) should avoid the following foods:

• White rice
• White bread
• White pasta
• Sweets such as candies, desserts, ice creams, cookies, cakes, etc.
• Sweetened sodas, packaged and sweetened juices and soft drinks, sports drinks
• Coffee
• Tea
• Artificial sweeteners
• Alcohol
• Saturated fats present in cream, cheese and butter
• Milk and dairy products
• Dates
• Cereals

Those who have type 2 diabetes marked by insulin resistance should avoid the following foods:

• All types of sweets, sweet dishes and artificial sweeteners
• Starchy vegetables such as parsnips, beets, and potatoes
• Milk
• Fruit juices
• Alcohol
• Fatty food and junk food
• Trans fat (present in processed food)
• White bread
• Meat and meat substitute

Women with gestational diabetes (diabetes during pregnancy) should avoid the following foods:

• Fatty meats, bacon
• Cream, whole milk, high fat cheese, butter
• Foods high in sugar
• Complex carbohydrates such as white pasta, bread, potatoes, dried beans and peas

People diagnosed with borderline or pre diabetes should follow a pre diabetes diet and avoid the following foods:

• High fat meat and meat products (lean meat is allowed)
• Soda and carbonated or sweetened drinks
• Food containing high quantity of sugar
• Saturated and trans fats
• Ice creams, cookies, desserts
• Potato fries and other fried foods

Diabetic diet is an essential part of diabetes treatment. As you have gone through the above lists of good and bad foods for diabetics, you would agree that it is quite easy to keep your blood sugar levels within the desired range, with the help of a simple but balanced diet.