What to Eat if You Have Diabetes
- Beans provide about one-third of the fiber you need each day in just a ½ cup. They are also a good source of magnesium and potassium. Some examples are kidney, pinto, navy, and black beans. Dried beans are also an economic way to stock your pantry. Beware of canned beans, as they can add unwanted sodium to your diet.
- Dark green leafy vegetables, like spinach and kale, are low in calories and carbohydrates, so do not be afraid to pile your plate!
- Citrus fruits, like oranges and grapefruits, provide fiber and vitamin C.
- Sweet potatoes have a lower glycemic index than white potatoes and are packed with vitamin A.
- Berries, whether strawberries, blueberries, or another variety, are a great source of antioxidants, vitamins, and fiber. A parfait made with berries and low-fat yogurt can satisfy your desire for something sweet.
- Tomatoes can be eaten raw, added to soups and stews, or made into pasta sauce. However you eat them, you will be getting an extra dose of iron, vitamin C, and vitamin E in your diet.
- Fish that is high in omega-3 fatty acids, like salmon, is a great choice. Aim for 6-9 ounces of broiled or baked fish each week—breaded or fried fish does not count!
- Whole grains are a great alternative to processed grains like white bread or pasta. Whole grains contain nutrients like magnesium, chromium, and folate, just to name a few.
- Nuts provide healthy fat and keep you feeling full longer. Be careful though, since there can be a lot of calories in a small amount.
- Fat-free milk and yogurt are good sources of calcium. Fortified dairy products are a good source of vitamin D, as well.
- If eating meat, choose lean meats and remove the skin from chicken and turkey.
- Choose nonfat dairy, like skim milk and nonfat yogurt.
- Choose water or calorie-free drinks instead of soda, sweet tea, or other sugary drinks.
Caving in to Cravings
Sweet as Sugar: The Real Story on Sugar Substitutes
A Balanced Diabetic Diet
American Diabetes Association http://www.diabetes.org/
Joslin Diabetes Center http://www.joslin.org/
Canadian Diabetes Association http://www.diabetes.ca/
Public Health Agency of Canada http://www.phac-aspc.gc.ca/
Diabetes superfoods. American Diabetes Association website. Available at: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/diabetes-superfoods.html. 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.org/info/5-common-food-myths-for-people-with-diabetes.html. Accessed May 17, 2011.
Making healthy food choices. American Diabetes Association website. Available at: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices.html. Accessed May 17, 2011.
Sugar and desserts. American Diabetes Association website. Available at: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/sweeteners-and-desserts.html. Accessed May 17, 2011.
- Reviewer: Maria Adams, MS, MPH, RD
- Review Date: 06/2011 -
- Update Date: 06/07/2011 -