by Rhonda Buffington

Created on: November 07, 2010

Having diabetes doesn’t mean you have to follow a restrictive diet that deprives you of your favorite foods. A healthy diet is the same for a diabetic as it is for anyone else. A healthy diet is low in fat with meals based on lean meats, whole grain foods, fruits and vegetables. Salt and sugar intake should be limited. Being smart about what you eat - as well as the portion size - is especially important.

Carbohydrates

The most controversial area in nutrition for diabetics is carbohydrates. Not all carbohydrates are alike in how they raise the blood glucose. Carbohydrates break down differently depending on the type of carbohydrate it is. For example, instead of white bread, eat whole grain bread. Instead of reaching for that processed breakfast cereal, choose unrefined cereals such as oatmeal. Switching some of the foods for healthier choices can be very beneficial for everyone, not just someone who has diabetes.

When someone experiences hypoglycemia, correcting the blood sugar immediately with fast acting carbohydrates is very important. Most people want to grab a candy bar or cookies to raise their sugar quickly. Splurging on this type of food is the worst thing to do because you will most likely eat too much of it while waiting for your blood sugar to rise. Choosing a candy bar may raise your blood sugar quickly but it can also cause it to drop suddenly. It is better to eat something like peanut butter crackers or talk to your doctor about getting some glucose tablets.

Fiber

Fiber is a substance in plants that can’t be digested. It does not provide energy but if it dissolves in water and is absorbed (Soluble fiber) it can lower fat and blood glucose. If it does not dissolve in water (insoluble fiber) and remains in the intestine, it can help prevent constipation.

Fiber has no calories and is found in most fruits, vegetables and grains. Adding too much fiber can cause gas and diarrhea, so it is best to add fiber to your diet slowly. The recommended amount for daily fiber is 20 to 30 grams.

Fiber comes in two forms: Insoluble fiber and soluble fiber

Insoluble fiber cannot dissolve in water and remains in the intestine. It also helps prevent constipation. If someone mentions “roughage” or “bulk” when talking about fiber, they are talking about insoluble fiber.

Soluble fiber can dissolve in water and has a lower effect on blood glucose and fat levels, especially cholesterol.

Proteins and fat

Beef, chicken or turkey is most likely where you get most of your protein in your diet, unless you are a vegetarian. Your choice of protein is important because some is very high in fat. For example, a high fat meat (bacon, sausage, etc) and a very lean mean (skinless chicken or turkey, tuna in water) both contain 7 grams of protein. However, the high fat meat has 8 grams of fat per ounce and a very lean meat has only 1 gram of fat per ounce. Everyone should watch their fat intake but a person with type 2 diabetes has to be very aware of the fat in their diet.

A registered dietitian can help you figure out a meal plan based on your lifestyle and weight goals. Nevertheless, if not managed, diabetes can cause irreversible damage to the body and may prove fatal.

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