Diabetes (Diabetes Mellitus) is a metabolic disease group in which blood sugar levels are high over a prolonged period.Diabetics have to consume foods, vegetables, fruits and drinks righteously.Nutritious food, low fat and calorie are needed by diabetics to control blood sugar levels.Diabetics should avoid the kinds of fruits containing high glucose and sucrose.Foods and beverages containing added sugar or table sugar, honey, high-fructose corn syrup, glucose, dextrose, maple syrup should be avoided by people in diabetes.Non-starchy vegetables are suitable for a meal plan of diabetic.
Fresh Vegetables can be eaten raw or lightly steamed, roasted and grilled.Low sodium and unsalted canned vegetables may be consumed by diabetics.Regular jam, jelly and preserves are not good to consume.Nuts, seeds, and avocados should be consumed in small portion because they have high calories.Diabetics should not drink sodas, beers, ice creams regularly because they are not good for health.Canola, olive and peanut oils and avocados are monounsaturated fat sources.Polyunsaturated fat sources are corn, soybeans, nuts, safflower, sresame and sunflower seeds.Salmon, mackerel and tuna are high in unsaturated fats.
Glycemic Index (GL) is used by Diabetics to guide in selecting foods for meal planning.It classifies carbohydrate-containing foods according to the potential to raise blood sugar levels.The serving size depends on the carbohydrate content of the fruit.One serving fruit should contain 15 grams of carbohydrate.
Fruit servings contain 15 grams of carbohydrate :
- 180 grams of whole strawberries
- 124 grams of cubed pineapple
- 83 grams of cubed mango
- 190 grams of cubed watermelon
- 1/2 medium banana
Diabetes menu planning goals are to ensure to have a balanced diet, such as
- Use more low glycemic Index carbs than high, such as 45 percent to 65 percent of carbohydrate.
- Keep protein lean, such as 10 percent to 35 percent of protein
- Use 20 percent to 35 percent of unsaturated fats, such as monounsaturated and polyunsaturated.
I. Some Foods, Vegetables, Fruits and Drinks should be consumed by Diabetics
Foods
- Brown rice
- Red rice
- Oatmeal
- Quinoa
- Millet
- Baked sweet potato
- Nuts
- Yogurt
- Fish, such as tuna or mackerel, salmon, herring, lake trout and halibut
- Egg
- Tofu
- Seeds
- Olive oil
Vegetables
- Asparagus
- Bean
- Broccoli
- Carrot
- Flaxseed
- Kale
- Arugula
- Spinach
- Mustard or collard greens
- Brussel sprout
- Romaine lettuce
- Chard
- Cauliflower
- Artichoke
- Bok choy
- Red and green cabbage
- Squash
- Zucchini
- Tomato
- Soy
- Garlic
- Leek
- Chives
- Scallion
- Shallots
- Red onion
- Red pepper
Fruits
- Apple
- Blackberry
- Blueberry
- Cranberriy
- Strawberry
- Rasphberry
- Red grapefruit
- Grape
- Orange
- Pear
- Guava
- Banana
- Kiwi
- Avocado
- Peach
- Cherry
- Melon
Drinks
- Tea, unsweetened tea
- Water
- Unflavored or flavored sparkling water
- Light beer
- Non - fruity mixed drinks
- Coffee with sugar substitute
II. Some Foods, Vegetables, Fruits and Drinks should be avoided by Diabetics
Foods
- White bread
- Cereals with little whole grains and lots of sugar
- White rice
- White flour
- White buns
- Pasta
- Crackers
- White pizza dough
- French fries
- Fried white-flour tortillas
- Popcorn with many tastes
- Chicken skin
- Gizzard
- Liver
- Rib
- Canned Fish
- Fried meat
- Deep-fried fish
- Deep-fried tofu
- Candies
- Cakes
Vegetables
- Canned vegetables
- Sauerkraut
- Veggies cooked with lots of butter, cheese, and sauce
Fruits
- Chewy fruit rolls
- Canned fruit with heavy sugar syrup
- Sweetened applesauce
Drinks
- Regular ice cream
- Regular sodas
- Sweetened tea
- Regular beer
- Coffee with sugar and cream
- Flavored coffee
- Chocholate drinks
- Energy drinks
- Dessert wines
- Fruit punch
- Fruit drinks
- Fruit juice drinks
- Whole milk
- Regular yogurt and cottage cheese
Study
- The Harvard School of Public Health examined the diets of 200.000 people and found that those who reported eating five or more apples in a week lowered risk of developing type 2 diabetes by 23 percent compared with those who did not eat any apples.
- A 2012 Study at Ohio State University published in the Journal of Functional Foods found that Eating just one apple a day for four weeks lowered LDL (bad) cholesterol by 40 percent.
- In 2012, Reseach reported in The British Journal of Nutrition, which suggested that Asparagus helped to keep blood sugar levels in check and increase insulin production.
- A 2012 Study, Researchers found that eating a cup of legumes daily resulted in better blood sugar control (for both blood glucose and A1C) and lowered blood pressure.
- Recent Research links eating foods rich in anthocyanins with a lower risk of type 2 diabetes.The Researchers found that people who ate two or more servings of blueberries weekly reduced the risk of developing type 2 diabetes by 23 percent.
- According to A Study reported in 2013 from The Stanford University School of Medicine stated that Beta-carotene in carrot might lower the risk of developing type 2 diabetes among people who have a genetic predisposition for the disease.
- According to The American Heart Association stated that Omega 3 fatty acids in fish, such as salmon, mackerel, herring could lower arrhythmias (abnormal heartbeats), which can lead to sudden death and decrease triglyceride levels.
- The National Institutes of Health stated that Flaxseed was possibly effective for lowering hemoglobin A1C in people with type 2 diabetes.
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