What to Eat if You Have Diabetes
by Sarah J. Kerr, BA
You have probably heard a lot about the restrictions of a diabetic diet. Whether it’s that you can never give in to your sweet tooth or that you have to prepare a special meal that is different from what your family is eating, it can seem like having diabetes means the end of good eating. But maybe there is a way you can eat tasty foods and still keep your blood glucose levels on target.
Ever wish there was a magic list of foods that will leave you feeling full without spiking your blood glucose? Wish granted! The American Diabetes Association lists these 10 “superfoods.” Each of these foods has a low glycemic index (has less of an impact on your blood glucose) and provides important nutrients. Fill up on these superfoods:
As you can see from this list of superfoods, many healthy options fit into a diabetic diet. For an even healthier diet, remember these tips:
Caving in to Cravings TOP
Everyone experiences food cravings from time to time. The best way to deal with food cravings is to make room in your meal plan to eat these crave-worthy foods occasionally. If you were diagnosed with diabetes many years ago, you may have been told to avoid sugar in your diet. Now, however, experts agree that you can substitute small amounts of sugar for other carbohydrate-containing foods and still meet your glucose goals.
So if it is a sweet treat you crave, you may be in luck! For example, if you wish to have a cookie with your lunch, substituting the bread on your sandwich for low-carb bread can help you stay within your carb limits for the meal. The total amount of carbohydrate you eat has more of an effect on your blood glucose than the type, so just be sure to adjust your total carbohydrate intake to make room for the treat you crave.
Sweet as Sugar: The Real Story on Sugar Substitutes
If you just cannot live without sweets, consider foods sweetened with sugar substitutes. Artificial sweeteners are 200-600 times as sweet as sugar and usually do not contain carbs, so they will not affect your blood glucose.
Sugar alcohols are natural sugar substitutes. Food manufacturers are not required to list these in the nutrition facts label, but you can find them in the ingredients list. Sugar alcohols end in “ol,” like maltitol and sorbitol. Carbs from sugar alcohols are included in the total carbohydrate amount on the nutrition facts label. The body doesn't absorb half the carbohydrate in sugar alcohols, so if you are counting carbs, you can subtract half the sugar alcohol grams from the total carb grams.
A Balanced Diabetic Diet TOP
Many healthy foods can be a part of a diabetic diet. You can even curb cravings by including a sweet treat now and then. As always, a healthy diet means healthy portion sizes—even if you are eating a sugar-free food. And remember to talk to your doctor or dietitian about what foods are right for you.
American Diabetes Association
Joslin Diabetes Center
Canadian Diabetes Association
Public Health Agency of Canada
Diabetes superfoods. American Diabetes Association website. Available at: http://www.diabete.... Accessed May 17, 2011.
Dietary considerations for patients with type 2 diabetes. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/. Updated April 2011. Accessed May 17, 2011.
Five common food myths for people with diabetes debunked. Joslin Diabetes Center website. Available at: http://www.joslin..... Accessed May 17, 2011.
Making healthy food choices. American Diabetes Association website. Available at: http://www.diabete.... Accessed May 17, 2011.
Sugar and desserts. American Diabetes Association website. Available at: http://www.diabete.... Accessed May 17, 2011.
Last reviewed June 2011 by Maria Adams, MS, MPH, RD
Last Updated: 6/7/2011