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Suggested Food for a Diabetic

Sugar is dangerous for a diabetic who doesn't have the ability to break sugar down into energy to be used by the body. There are many types of food diabetics should avoid to keep blood sugar levels from rising too high or falling too low, but there are many types of food that are healthy for a diabetic. Each individual has different needs and requirements, so a diabetic should seek the help of a doctor and/or nutritionist to find the diet that works best for them, but there are foods that are universally suggested.

  1. Protein

    • All animal food and some plant food have protein. Lean meat, fish, skinless chicken, and low fat dairy are good animal food choices for diabetics. Red beans, lentils, and split peas are plant food sources of protein. Red meat, whole dairy, and high-fat cheese contain protein but can also increase the risk of heart disease, so the other choices are better. The American Association of Clinical Endocrinologists recommend that diabetics get 10 to 20% of their calorie intake from proteins, as it is a nutrient that doesn't increase blood sugar levels.

    Vegetables

    • Under American Diabetes Association guidelines, vegetables such as potatoes, peas, corn, squash, and cooked beans are starches, not vegetables. Three to five servings of other fresh or frozen vegetables can be eaten daily. A serving is 1/2 cup of cooked or 1 cup of raw vegetables. Bitter and dark green vegetables have many of the nutrients needed to help regulate blood sugar. Diabetics should eat broccoli, spinach, greens, asparagus, flax seeds, brussel sprouts, tomatoes, celery, cucumbers, peppers, onions, lettuce, cabbage, and pumpkin.

    Fruit

    • Diabetics should eat two to four servings of fresh fruit that is high in fiber and low in sugar every day. A serving of fruit is a cup of berries, a small piece of fruit, or 2 tablespoons of dried fruit. Apples, berries, oranges, bananas, currants, and mangos are good fruits for diabetics to eat. Fruit juice should be diluted as it is higher in carbohydrates than fruit, and if you eat canned or frozen fruit, you should check nutrition labels to be sure sugar or high carb juices aren't added.

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