Let’s start by addressing the proverbial elephant in the room regarding diabetes and food. Many people think that a diabetes patient has to eat different foods than his friends or family members. This is entirely untrue. When it comes right down to it, if a diabetic person is exercising regularly, checking blood sugar levels constantly, getting plenty of restful sleep at night, staying hydrated, and taking any prescribed medications, just about any food can be eaten on some occasions. There are healthier choices that should be targeted and unhealthier alternatives that should be limited.
Having said that, there are foods recommended for preventing diabetes and improving the experience for someone who has diabetes. Some foods should be avoided or limited. WebMD is a website dedicated to providing the information you can use to become healthier. Here is a shortlist of some of the foods they recommend as good and bad choices for someone with diabetes.
Recommended Foods
Whole grains like brown rice, quinoa, oatmeal, amaranth, and millet are recommended. Sweet potatoes, all vegetables and fruits, and low-sodium veggies canned and frozen if no sugar, syrup, or other ingredients have been added. Eat pasture-raised poultry and grass-fed beef, as well as wild-caught fish like salmon for protein and healthy fats. Also include eggs, nuts, seeds, natural spices and herbs, avocados, and consider increasing your water intake in place of sugary or diet beverages. Drink herbal teas, black tea, and coffee without sugar and cream.
• Foods Which Should be Limited or Avoided
Processed grains, especially white rice and white flour, and foods with lots of added sugar are full of simple sugars and additives that quickly absorb them into the bloodstream. Other foods to avoid or limit include processed cereal, baked goods, fat-free foods, restaurant food and fast food, bottled fruit juices, and energy drinks.
Carefully read canned fruit and avoid those containing added sugar or syrup. Jams, jellies and preserves, gravies, and processed meats like hot dogs, sausage, and bologna are often full of additives as well as sugars. And if you haven’t caught on, pork bacon, fried meats, cheese, and dairy products, flavored coffees, beer, and retail chocolate drinks are also on that full of sugars/additives, which includes them on the limited list.
Let’s sum this up. The more processing a particular food has gone through, the more likely it will have higher levels of sugars, and other sweeteners added.
The American Diabetes Association reminds us that you can eat “bad food” from time to time. Just watch your portions and how regularly you decide to eat these types of foods.
The quickest way to avoid or treat diabetes and other significant health problems is to eat food that is as close to its natural state as possible. This means eating lots of fresh fruits and vegetables, nuts and seeds, and whole grains, which are not at all processed, or only processed a little bit.
When you shorten the path from nature to your dining room table, you have the best chance at being healthy. This means eating lots of fresh, leafy greens and other plant-based foods at most of your meals.