Even if you are prediabetic, meaning you are on the borderline of acquiring diabetes, your attention to these factors is crucial to prevent the onset of Type 2 diabetes. Studies have shown that men and women who have a Body Mass Index (BMI) of greater than 35 are 20 times more likely to develop diabetes than those with a BMI range of 18.5 to 24.9.
Even if you already developed diabetes, research has proven that adhering to a different diet and getting about 30 minutes per day of exercise can improve your health and even eliminate the disease and its debilitating byproducts, including heart disease or risk of stroke.
Since 1994, the American Diabetes Association has set a recommended level of 60 percent to 70 percent of total calories in carbohydrates and monounsaturated fats for those who have Type 1 diabetes, which requires insulin injections. The recommendations are similar for those with Type 2 diabetes, although some argue that unsaturated fat consumption may lead to weight gain, thereby exacerbating the risks.
Clearly stated, a diabetes diet is one that emphasizes nutrition, a moderate amount of food, exercise and eating more natural foods instead of processed ones. That’s a good guideline even for healthy people, but it’s particularly important in staving off the onset of diabetes.
Foods To Enjoy -- and Avoid
A healthy diet should emphasize carbohydrates like fruits, vegetables and legumes; fiber-rich foods that contain whole-wheat flour and bran; heart-healthy fish like cod, tuna and halibut (baked or broiled, not fried); and good fats such as almonds, walnuts, olive oil and avocados.
Conversely, those concerned about diabetes should strive to avoid saturated fats like hot dogs, sausage and bacon; trans fats like processed snacks, baked goods and stick margarines; high-cholesterol foods like egg yolks, shellfish and organ meats; and excessive sodium, which is typically found in a lot of processed foods and should be restricted to no more than 2,300 milligrams per day.
Carbohydrates, which break down into glucose, have the greatest impact on blood sugar levels. The time of day you consume them and the amount you take in are critical factors in regulating blood glucose levels, particularly if you are already on insulin.
10 Great Foods
While those general guidelines should be followed, here are some specific foods that may help you put together an optimal diet that will help you in the battle with diabetes. Keep in mind that portion control is an important factor in the consumption of any food, and excessive caloric intake of anything isn’t a great choice.
1. Beans – The musical fruit is high in fiber that can help keep your blood sugar steady and even lower cholesterol, plus provide a good dose of calcium and protein. They are low in saturated fat and can be added to chili, salads and soups. Because beans are versatile and there are so many different types, you can mix and match and keep a healthy variety in your diet.
2. Salmon – You’ll be swimming upstream in the nutrition river with this fish, which is rich in Omega-3 fatty acids and are great for reducing inflammation. You can eat it as a main course or add it to other dishes.
3. Dairy – Calcium and Vitamin D add up to a great combination in the battle against diabetes. Concentrate on the fat-free and low-fat versions of milk, cottage cheese and yogurt for best results.
4. Oats – How can horses be wrong? These are diabetes busters because they’re high in fiber, which lowers total and bad LDL cholesterol. These are available as cereals but also can be included in meat loaf and other dishes.
5. Tuna – Vitamin D and Omega-3 fatty acids make this one of the favorite fishes of America. Just stick to about 12 ounces per week so you don’t overdose on mercury. You can eat it in a sandwich on whole-wheat bread, eat as an accompaniment to crackers, or add it to salads. Just don’t lose the benefit by enveloping it with mayo. Use lemon juice or other low-salt flavorings.
6. Berries – These are high in fiber and antioxidants. You can eat them alone or mix them with cereal, salads and other dishes.
7. Greens – Whether turnip, mustard or beet greens, they are great for your heart, thanks to their folate content. They’re also high in Vitamin B and make a great side dish, in salads or piled on a sandwich. Sautee them for a Southern-style treat!
8. Lentils – Some people confuse these with beans, and lentils are high in fiber like their bean associates. They are also a tremendous source of protein and can be added to pasta and soups or boiled down.
9. Walnuts – They are truly a fiber superstar and can be enjoyed as a snack or adorn dishes for added crunch. Just keep in mind that they are high in calories per ounce, so don’t overdo them.
10. Dark Chocolate – Hard to believe, but a small amount of this favorite has a great balance of antioxidants, can lower cholesterol and lowers blood pressure. Yes, it’s high in calories, so eat it in moderation, but it’s a great nutrition booster.
There are other great choices in your food pantheon for those hoping to battle diabetes. Choose water instead of sugar- or salt-laden beverages; drink your coffee black and your tea unenhanced; lightly steam your vegetables or eat them raw; opt for fresh foods over canned goods because of concerns over sodium; and stick to lean white meats, lean cuts of beef, baked, broiled or steamed fish; and take the skin off your chicken or turkey. It may seem like a lot of instructions to follow, but once these food tips become habits, you’ll see how easy they actually are to follow. Combine these good diet tips with some exercise and you’ll be back on the road to improving your health and energy.