Acceptable Foods for Diabetics

Diabetes is a serious medical condition that affects roughly 23.6 million people in the United States, or about 8 percent of the population. There are two types: diabetics whose bodies do not produce insulin have type 1 diabetes and those who exhibit insulin resistance have type 2. In both cases, the body is not able to effectively utilize blood sugar, which is the primary source of energy for the individual cells of the body. As a result, diabetes can lead to elevated levels of blood glucose, a condition called hyperglycemia, that can damage blood vessels and cause nerve damage. To avoid high blood-sugar levels, diabetics have to carefully choose low-carbohydrate foods that raise their blood-glucose levels slowly and in moderate amounts. The best choices, dubbed "superfoods," have minimal impact on blood sugar and are nutrient-rich.

Beans

• The American Diabetes Association (ADA) calls beans a "diabetes superfood." This is because beans of all types, but especially kidney, pinto, navy and black, contain essential nutrients combined with a complex, slow-release carbohydrate that has minimal blood-sugar impact. A half cup of beans contains as much protein as an ounce of meat, but without the saturated fat. Beans are also high in fiber, magnesium and potassium, essential nutrients for any diet.

Leafy Greens

• Dark green leafy vegetables are another diabetes superfood. This category includes spinach, collards, kale and chard. Vegetables of this type are very rich in a wide variety of vitamins and minerals, but extremely low in carbohydrates and total calories. Thus, it's virtually impossible to eat too much leafy green vegetables, even as a diabetic.

Citrus Fruits

• Grapefruit, oranges, lemons and limes are all examples of citrus fruits, a category of foods acceptable for diabetics. These fruits are not as starchy or sugary as some other fruits, but are still high in soluble fiber and vitamin C. Though the fruits should be consumed in moderation because they contain significant amounts of sugar, their natural fructose is digested more slowly than refined sugar. Citrus is an excellent fruit choice for diabetics because they are not starchy, and therefore have less impact on blood sugar.

Whole Grains

• Not only do whole grains contain more nutrition than processed, white flour products, but they also have a much lower rating on the glycemic index, meaning they have a lower impact on blood sugar. Many people seem to forget that whole grains contain protein and create a complete protein when mixed with legumes, like beans. Whole grains like oatmeal and pearl barley are also good sources of the essential nutrients magnesium, chromium, omega-3 fatty acids and folate.

Nuts and Seeds

• Seeds and nuts, including legumes commonly considered nuts (like peanuts) can be an important part of a diabetic's diet. Nuts tend to produce greater feelings of satiety and fullness than many other types of food, which can make hunger management issues easier to bear. Of course, nuts are also full of nutrition, containing magnesium, fiber and healthy fats. Walnuts and flaxseeds contain omega-3 fatty acids, two essential nutrients for everyone.