Diabetics must watch what they eat, with more care than the average person, because of the potential for harmful effects from their food. Certain foods are perfect for diabetics, prompting increased glycemic response, healthy weight and controlled symptoms, while other foods may cause long-term damage and set the stage for heart and vascular problems, as well as others.
Good Foods: Vegetables and Fruits
Vegetables and fruits should be the cornerstone of all diets and diabetic diets are no exception. The USDA recommends at least nine servings of fruit and vegetables a day, and the American Diabetic Association recommends that at every meal, at least half of the plate should be fruits and vegetables. Fruits and vegetables are nutritionally dense and usually do not lead to a strong blood sugar response that must be controlled with insulin (although some fruits can be high in fructose). The best fruits and vegetables include apples, berries, spinach and broccoli. Other foods, like nuts, seeds and green tea are also desirable for their high antioxidant and vitamin content.
Good foods: Complex Carbs with Fiber
Carbohydrates are the friend and enemy of every diabetic. Despite the fact that carbs are necessary for energy, carbs also lead to the strongest spike in blood sugar levels for diabetics. To combat this, there are several things the diabetic can do. Eat complex carbs like wheat bread and wheat pasta and avoid white equivalents. Whole grains include more fiber, which is especially important for diabetics to improve digestive transit and glycemic response. This includes oat bran flour, barley and others like high amylase rice and rye kernels. These compare favorably to white alternatives like corn products or white flour products, which have higher glycemic indexes as well as lower contents of fiber.
Bad foods: High Glycemic Index, and Trans Fats
The two types of foods to avoid should be those with a high glycemic index and trans fats. High glycemic index foods are carbs that spike blood sugar and therefore demand a large quantity of insulin to maintain normal or close to normal blood sugar levels. These include white pastas, breads, cornflakes, bagels, angel food cake, and doughnuts, as well as some high-sugar content fruits. These foods, while if eaten while controlled will probably cause little short-term damage, are not desirable in the long-term. Trans fats are also very bad for the general population, but even more potentially dangerous to the diabetic population which already has a propensity for obesity and therefore heart disease. Trans fats are found in foods like doughnuts, fast food, cookies and cakes, and packaged foods, and have shown to increase the risk of coronary disease.
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