Diet plays a major
role in the treatment of diabetes. The American Diabetes Association recommends
a healthy diet that includes a variety of foods from all of the food groups,
including a variety of fruits and vegetables. Fruits and vegetables make a
healthy contribution to any diet, and the best choices for diabetics include:
Broccoli
Vegetables for diabetics are divided
into two types, starchy and nonstarchy. Starchy vegetables contain more
calories and carbohydrates and can affect blood sugar. Starchy vegetables are
categorized with starchy foods like bread and cereal. Nonstarchy vegetables are
lower in calories and contain only small amounts of carbohydrates and have very
little impact on blood sugar.
Broccoli is a nonstarchy vegetable. It is
one of the best choices for a diabetic because it is low in calories and
antioxidant-rich with high amounts of vitamin C, vitamin A, beta-carotene and
folic acid, according to the Center for Science in the Public Interest. In
addition to being nutritious, broccoli is convenient; it can be found fresh at
your grocery store year-round. It
Mangoes
Mangoes contain high amounts of vitamin
C, vitamin A and potassium. Adequate intakes of potassium-rich foods helps to
lower blood pressure, according to the American Heart Association. Mangoes are
a source of carbohydrates and intake should be controlled. Fruit intake is
usually limited to two to four servings a day, according to the National
Institute of Diabetes and Digestive and Kidney Disorders. A 1/2 cup serving of
cubed mango counts as one fruit serving.
Sweet Potatoes
Sweet potatoes are a starchy vegetable,
and intake needs to be controlled to help you manage your blood sugar. A single
serving is equal to 1/2 cup or 4 oz., according to MayoClinic.com. The Center
for Science in the Public Interest says sweet potatoes are one of the best
vegetables you can eat because they contain high amounts of vitamin C, vitamin
A, fiber and potassium. You can quickly heat a sweet potato in the microwave
and serve it as the starch portion of your meal.
Watermelon contains high amounts of
fiber, vitamin A, vitamin C and potassium. Watermelon is also low in calories,
and a single fruit serving is a generous 1 1/4 cups, according to
MayoClinic.com. Watermelon does have a high glycemic index and is best eaten
with other foods to help limit the rise in blood sugar.
Fruits and vegetables that keep your
blood sugar levels on target will help you control your diabetes. Avoid fruits
and vegetables that have a high carbohydrate content; they can impair your
diabetes control and put you at risk of complications. Avoid dried fruits,
fruit juices and large servings of fruits, such as a big apple or banana or a
large fruit salad. Limit your consumption of high-carb vegetables, such as
potatoes -- mashed, baked or fried -- corn and yams. Instead, opt for fruits
and vegetables that have a lower carb content.
Eggplant and Okra
Most non-starchy vegetables have a very
low carbohydrate content and do not significantly raise your blood sugar levels
after a meal. Eggplant and okra are good examples and they have the added
benefit of being rich in soluble fiber. The soluble fiber in these vegetables
forms a gooey gel in your digestive tract that can delay digestion and
stabilize your blood sugar levels after you eat.
Berries
Berries help you satisfy a sweets
craving without compromising your diabetes control. Berries contain less sugar
and more fiber than other fruits. In addition, berries are rich in
health-protective antioxidants. Treat yourself to blueberries, strawberries,
raspberries, blackberries or cranberries. Avoid adding sugar, but you can mix
them into plain yogurt if you like. You can also melt a square or two of dark
chocolate as a dip for your berries -- a guilt-free, diabetic-friendly treat.
Avocado
Avocado is a fruit rich in
monounsaturated fats, the type of fat that can help you keep your cholesterol
levels under control. Enjoy a few slices of avocado with a salad, on a omelet,
or serve guacamole as a dip for chicken breast or vegetables.
Leafy Greens
Leafy greens are low in calories and
carbohydrates, but rich in fiber. Serve meals with a salad combination of
arugula, spinach and colorful lettuce to promote weight loss. Top your salad
with cherry tomatoes, avocado and cucumber and drizzle it with extra-virgin
olive oil and balsamic *vinegar. If you are overweight -- and especially if
your excess weight is around your waist -- losing a few pounds can also improve
your diabetes control.
References
- National Diabetes Information Clearinghouse; Diabetes Overview; November 2008
- American Diabetes Association: Carbohydrate Counting
- HealthCastle: Fiber 101: Soluble Fiber Vs Insoluble Fiber
- USDA National Nutrient Database: Nutrient Data Laboratory
- Mayo Clinic: Your Diabetes Eating Plan: Exchange Lists
- American Diabetes Association: What Can I Eat?
- American Diabetes Association: Fruits
- American Diabetes Association: Vegetables
- Center for Science in the Public Interest: Ten Worst and Best Foods
- RD411: Glycemic Index and Glycemic Load
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