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Diet and Diabetes

Proper nutrition is the foundation of any successful heart health plan, but it’s even more important if you have diabetes. If you are diabetic, there are a few additional concerns you may need to be aware of. Foods can change the amount of blood sugar in your body, and how these levels change after meals is called the glycemic index (GI). By eating well-balanced meals and being aware of how food changes blood sugar, you can help keep your blood glucose levels as close to normal as possible.

If you have diabetes make sure to take extra care that you balance food with medicines and exercise to help manage your blood sugar levels. In many cases, this means you can eat the same foods your family enjoys, but it may take more planning. Some of your favorite foods can be a part of a healthy meal plan that still manages blood sugar levels. Of course, before starting any meal plan, you should talk with your doctor or consult a registered dietitian or certified diabetes educator.

Back to Basics May Be Best
The Glycemic Index (GI)

Back to Basics May Be Best

Depending on your personal risk factors and medical profile, your doctor may make specific dietary recommendations. There are many ways to help you follow your diabetes meal plan. A few of the more common plans are the “Diabetes Food Pyramid Guide,” “Rating Your Plate,” “Exchanges Lists,” and “Carbohydrate Counting.” They are all different, with benefits and drawbacks, but your health care professional can help you choose what might work for you. For more information about these meal plans, visit the American Diabetes Association.

Fortunately, there are general guidelines that most people can follow to help control their blood sugar levels. The recommendations from the American Diabetics Association can give you ways to improve your diet.

Eat lots of vegetables and fruits. Try picking different foods to boost variety. Eat non-starchy vegetables such as spinach, carrots, broccoli, or green beans with meals
Choose whole-grain foods over processed grain products. Try brown rice with your stir-fry or whole-wheat spaghetti with your favorite pasta sauce
Include dried beans (like kidney or pinto beans) and lentils in your meals
Include fish in your meals two or more times a week
Choose lean meats like cuts of beef and pork that end in "loin," such as pork loin and sirloin. Remove the skin from chicken and turkey
Choose non-fat dairy, such as skim milk, non-fat yogurt, and non-fat cheese
Choose water and calorie-free "diet" drinks instead of regular soda, fruit punch, sweet tea, and other sugar-sweetened drinks
Choose liquid oils (unsaturated fat) for cooking instead of solid fats that can be high in saturated and trans fats. Remember that fats are high in calories. If you're trying to lose weight, watch your portion sizes of added fats
Cut back on high-calorie snack foods and desserts like chips, cookies, cakes, and full-fat ice cream
Watch your portion sizes. Eating too much of even healthful foods can lead to weight gain

The Glycemic Index (GI)

While the key to every healthy diet is about balance, there are some foods that you want to try to limit and other foods you should try to add. In addition to the basic principles listed above, here is a list of foods based on their glycemic index. GI relates to the way your body’s sugar levels respond to certain foods. Foods are rated from 0 to 100, with glucose being rated the highest. Understanding different foods and their GI levels can help you lose weight and control diabetes.

Foods with a high GI (greater than 70)

White bread 71
Watermelon 72
Puffed wheat 74
Waffles 76
Doughnut 76
Rice cakes 78
Jelly beans 78
Cornflakes 81
Rice Krispies 82
Pretzels 83
Baked potato 85
Rice pasta, brown 92
Baguette 95

Foods with a Low GI (less than 55)*

Yogurt, low-fat (artificially sweetened) 14
Peanuts 14
Milk, whole 27
Kidney beans, boiled 28
Milk, fat-free 32
Spaghetti, whole-wheat 37
Apples 38
Pears 38
Fettuccine 40
Apple juice 40
Peaches 42
Rye bread 50
Bananas 52
Cracked-wheat kernel bread 53

*Salad vegetables, meat, poultry, fish, cheese, and eggs are not included on this list because their GI value is very low. Even large amounts of these are unlikely to have a negative effect on blood glucose.

For more information about creating a healthy meal plan, remember to work with your doctor or talk to a registered dietitian or certified diabetes educator.