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Diabetes & Good Food Choices

The diabetes disease is organized into two main types--type 1 and type 2. In type 1 diabetes, the pancreas does not produce enough insulin. In type 2 diabetes, the body is not able to use the insulin that is produced. Risk factors for type 1 diabetes include a family history of either diabetes or autoimmune diseases, and viral infections in infancy. Type 2 diabetes risk factors include a family history, a sedentary lifestyle, too much body fat and high blood pressure. People with diabetes need to carefully monitor their diet. There are a few nutritional tools they can use.

  1. Glycemic Index

    • The glycemic index is a ranking of how quickly the carbohydrates in a food raise the blood sugar levels. It does not measure the nutrients of a food. A high glycemic index ranking indicates that the food will quickly elevate blood sugar levels, and a food with a low glycemic rank will provide more steady energy, avoiding blood sugar spikes. Diabetics should aim for foods with low glycemic rankings. Blood sugar spikes can lead to complications of diabetes, such as neuropathy, kidney disease, blindness, stroke and heart disease.

    Carbohydrates

    • Some people with diabetes may find it helpful to manage blood sugar levels by counting carbohydrates. An average carbohydrate amount for one meal is about 45 to 60 grams; you may need more or less depending on your activity level. Your dietitian can help you find the right amount for you. Foods that are high in carbohydrates include pasta, bread, rice, cereal, crackers, potatoes, corn and desserts. Foods that are low in carbohydrates include leafy green vegetables like spinach, broccoli and green beans.

    Diabetes Food Pyramid

    • In addition to carbohydrate counting and the glycemic index, diabetics may decide to use the diabetes food pyramid. The bottom of the pyramid is grains and starches, which includes starchy vegetables. Recommended servings for this group is six to 11 daily. A serving size example is one slice of bread. Aim to eat three to five servings of vegetables per day. A serving size of vegetables is 1/2 cup cooked, or 1 cup raw. Select two to four servings of fruit per day; one serving is one small fresh fruit, or two tablespoons of dried fruit. Choose two to three servings of non-fat or low-fat dairy per day. A serving size is one cup. The food pyramid recommends no more than 4 to 6 oz. of lean meat or a meat substitute per day. A meat substitute example is one egg or 1/2 cup of tofu. The last group in the diabetes food pyramid is fats, sweets and alcohol, all of which should be used as sparingly as possible. One serving size is 1/2 cup of ice cream.

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