Once you've been diagnosed with diabetes, you'll need to change your diet. The basic adjustments are similar to those recommended for the general population. As a diabetic, you'll need to make whole grains, fruits and vegetables, and lean meats central to your diet. Since diabetes increases risk of heart and kidney disease, neuropathy and premature death, improved nutritional habits will be essential for your health.

Avoid Refined Sugar

High sugar foods have a high glycemic index. The glycemic index references how fast sugar, in the form of glucose, enters the bloodstream. The faster the rate of impact, the higher the index. During processing or refining, many foods are stripped of their nutritional components such as fiber, minerals and antioxidants. So eliminate all refined, processed or manmade sugar from your diet. For instance, stay away from items such as sodas, candy, potato chips and cookies---all foods that are high in sugar but void of nutritional value. Avoid white bread and white rice, as well. Like table sugar, they are bleached, which gives them their white appearance. White bread has a glycemic index of 100, the highest on the index.

Healthy Alternatives

Opt for whole grain items. Whole-grain wheat bread and brown rice provide the fiber, potassium and B-vitamins that processed foods do not. Read labels and select products that have as their first ingredient: whole wheat, whole rye, brown rice or oats. The phytochemicals in these products prevent or reduce the symptoms of heart disease and diabetes. These food choices will also increase your fiber, which is effective in blood sugar control and lowering cholesterol. Current recommended daily allowances for fiber intake is 38g for men 50 and under and 25g for women. Over 50 years old, men should have 30g fiber and women need 21g.

Beware of Saturated Fats

You'll also need to replace foods that are high in saturated fats and cholesterol, such as red meats and fried foods, with healthier choices. Choose lean meats such as skinless chicken and turkey. Incorporate heart healthy alternatives, such as fish.

Source:

"Atkins Diabetes Revolution"; Mary Vernon and Jacqueline Eberstein; 2004

"Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark; 2003

"Sports and Fitness Nutrition"; Robert Wildman and Barry Miller; 2004