Diabetes mellitus, the metabolic disorder most commonly associated with hyperglycemia (high blood sugar), can be controlled with a proper diet and exercise. Type 2 diabetes, the more prevalent form of the condition, is closely associated with overweight or obese individuals. Essentially, with just a few modifications, the diet recommended for diabetics is the same as the healthy eating requirements for the general population. Modifications in nutritional habits can positively affect the quality of life for diabetic individuals.

Sugar: the usual suspect

Because hyperglycemia and the symptoms related are a direct result of the body's inefficiency at transporting sugar into the cells, it stands to reason that a reduction in sugar intake will help alleviate most of the problems. To improve the diet, the diabetic must avoid any and all types of refined sugars. This includes table sugar, candies, cookies, chips, sugary drinks and things of this nature. These products provide an immediate spike in blood glucose levels (converted sugar), yet offer no nutritional value. Natural sugars, such as those found in fruits, are preferable. Use caution with intake of some fruits, such as bananas, as they have a high glycemic index ranking. The glycemic index ranks food based on how fast the sugar within the item raises blood sugar levels. The higher the number, the more it should be avoided by diabetics.

Whole grains and fiber

Instead of opting for highly processed foods, diabetics must incorporate more whole grains and fiber into the diet. Whole grains with little or no processing are equipped with B vitamins, potassium and fiber. Beta-carotene, lutein, and flavinoids are examples of phytochemicals found in whole grains, fruits and vegetables that aid in the prevention of many of the symptoms associated with diabetes. Fiber assists in the regulation of blood sugar levels. Diabetics under 50 years old should aim for a daily intake of 38 grams for men and 25 grams for women. Men and women 50 years and older should target a daily fiber intake of 30 and 25 grams, respectively. Read labels. Healthier options are ones that list whole grains, whole oats, fiber and/or oatmeal as their first ingredients.

Fats and fried foods

Close attention should be paid to the intake of saturated fats and cholesterol by way of animal protein and fried foods. Diabetes predisposes people to heart disease at a higher rate than non-diabetic people. Including healthier choices such as lean cuts of beef, fish and skinless chicken and turkey reduces the risk of heart disease as well as the circumference of the waistline. Chose baked, broiled or sauteed varieties over fried when eating out. If you choose to fry food, use canola, vegetable or olive oils as alternatives.

Source:

Atkins Diabetes Revolution. Vernon, Mary and Eberstein, Jacqueline. 2004

Sports and Fitness Nutrition. Wildman, Robert and Miller, Barry 2004

Nancy Clark's Sports Nutrition Guidebook, 3rd ed. Clark, Nancy. 2003