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Diabetes Diet Guide

The common misconception about diabetes is that once you have it you can no longer eat anything that tastes good ever again. Now, while there are restrictions, there are also many options that can still allow for an enjoyable experience while eating and maintaining your condition.

  1. Foods to Have

    • The American Diabetes Association points to 10 "Diabetes Superfoods" that are good for you and can be used in many tasty dishes as well. The important thing to remember about these foods is that all of them have a low glycemic index and are high in important nutrients often lacking in the stereotypical western diet. Beans, in the form of pinto, navy, black or pinto have 33 percent of your daily need of fiber and have as much protein of an ounce of meat minus the saturated fat. Citrus fruits like lemons, oranges, grapefruit and limes contribute soluble fiber and vitamin C. Dark leafy green vegetables like kale, collard and spinach are low in carbohydrates and calories, allowing you to be able to fill up on them without any worry. Berries are full of antioxidants, fiber and vitamins, and come in many different varieties. Tomatoes can be prepared in many different ways, but any of those ways will give you vitamin C, vitamin E and iron. Whole grains like oatmeal and pearled barley have everything that processed grains are missing like magnesium, chromium, folate and omega-3 fatty acids. Nuts have healthy fats, magnesium, and fiber and can help with hunger management. Sweet potatoes may be a starchy vegetable but have a much lower glycemic index than regular potatoes. Salmon and fish high in omega-3 fatty acids are great, but they do not count if fried or breaded. Lastly, yogurt and fat-free milk provide calcium and are fortified with vitamin D.

    Foods to Avoid

    • Stay away from sugar and artificial sweeteners, other than Stevia. Chocolates and sweets must be cut out; even if they're sugar-free can be problematic, unless they are the 70 percent or more cocoa chocolates. Processed grain products like bread, pasta, pastries, biscuits, cakes, pies, tarts, and breakfast cereals should be avoided. Starchy vegetables like parsnips and potatoes, and try to take it easy on carrots, beets and packets of mixed vegetables. TV dinners and fast foods can contain lots of sodium and unhealthy additives. Fruit juices should be ditched in favor of actual fruit.

    Sweet Potato Pancakes

    • Here is a recipe for a great diabetic recipe from "The Diabetic Chef's Year-Round Cookbook" for sweet potato pancakes. The recipe serves six people, calories per serving are 205 and dietary exchange is two starches (32 grams of carbohydrates, 3 grams of which are fiber, 10 grams of which are sugars), and one fat. You will need 4 cups of water, 2 medium sweet potatoes (peeled and quartered), 1 cup buckwheat flour (sifted), 1 teaspoon baking powder, 1 tbls. brown sugar, 2 teaspoons butter (melted), 2 cups of low-fat milk, 2 egg yolks, 1 tsp. of vanilla extract, 2 egg whites and ¼ cup of fat-free sour cream. First you bring the water to a boil in a medium pot and simmer the sweet potatoes until soft (about 20 to 25 minutes) before taking them out and letting them cool. Mash the potatoes in a big bowl, and then add the flower, baking powder and brown sugar. Mix them well and pour in the melted butter, milk, egg yolks, and vanilla, and mix again. In another bowl, whisk the egg whites till still then folk them into the potato batter. Prepare the pancakes on a hot skillet and serve with sour cream.

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