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Foods to Allow & to Avoid in Diabetes

A diabetic is defined as someone who is unable to produce or correctly use the hormone insulin, which converts sugar and starches into to energy. The cause of diabetes remains unknown, though genetics, obesity and lack of exercise can all be culprits. People with diabetes must plan their diets carefully. While not all favorite foods have to go away, some must be avoided or eaten in smaller quantities in order to keep blood sugar levels stable.

  1. Types of Diabetes

    • There are four types of diabetes; Type 1, in which the body doesn't produce insulin, means glucose is blocked from entering the body's cells and powering them for energy. According to the American Diabetes Association (ADA), five to 10 percent of Americans diagnosed with diabetes have Type 1 diabetes; Type 2 diabetes is defined as insulin resistance, or when the body doesn't use insulin correctly. The majority of Americans with diabetes have Type 2 diabetes. Gestational diabetes is typically brought on by pregnancy, and the fourth type is pre-diabetes, in which a person has higher than normal glucose levels but not high enough to be diagnosed with Type 2 diabetes. The ADA states 57 million Americans have pre-diabetes.

    Symptoms

    • Common symptoms of diabetes include constant urination, extreme thirst and hunger, rapid or unusual weight loss, increased fatigue, irritability and blurred vision. If diabetes is suspected, a Fasting Plasma Glucose Test (FPG) or Oral Glucose Tolerance Test (OGTT) can be performed.

    What to Eat

    • If you've been diagnosed with diabetes, figuring out what foods are safe to eat can present special challenges. A diet rich in fruits and vegetables is key. Be sure to "eat the rainbow," or a variety of different types of vegetables. Non-starchy veggies like spinach, carrots and broccoli provide essential nutrients. Other foods to incorporate into your diet include legumes (beans), whole grains including brown rice and whole wheat pasta, fish such as salmon, skinless chicken and turkey and fat-free dairy, including skim milk, non-fat yogurt and cheese.

    What Not to Eat

    • Steer clear of sugary drinks like regular soda, fruit punch and sweet tea. Artificial sweeteners have zero grams of carbohydrates and are considered a "free" food, though they should still be consumed in moderation. When cooking, solid fats such as shortening and butter should be avoided along with fried foods. Finally, while high-calorie snacks like cookies, cakes and ice cream don't have to be eliminated, they should be viewed as an occasional treat rather than an everyday diet staple.

    Alcohol

    • Avoiding alcohol can be tough. You can enjoy an occasional drink if blood sugar levels are stable are you aware of how alcohol affects you. Alcohol can cause a drop in blood sugar, so it should never be consumed on an empty stomach. Diet soft drinks and tonics, club soda and seltzer make good cocktail mixers, and light beers and dry wines have less alcohol, calories and carbohydrates. A person with diabetes should never have more than three alcoholic drinks.

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