An individual with diabetes should follow a healthy diet that is similar to that of a non-diabetic person. In actuality, the American Diabetes Association (ADA) concurs with the public's suggested dietary guidelines: a diet heavy in fruits, vegetables, whole grains, legumes (beans and peas), and dairy products with reduced fat content.
The role of carbohydrates
You should be very mindful of how much carbohydrates you consume. Carbohydrates should make up between 45% and 55% of the total calories consumed daily by the majority of diabetics. Make sure you select your carbs carefully; fruits, whole grains, and veggies are the best sources. Steer clear of highly refined carbs like rice, pasta, and white bread, as well as chocolates, candies, and sugar-filled soft beverages. Refined carbs can raise blood triglyceride levels and produce abrupt blood sugar rises.
The fiber facts
In addition to offering greater nutrients per calorie than refined carbs, vegetables, fruits, and whole grains also have a higher fiber content. Foods high in fiber are absorbed by your body more slowly, resulting in a more gradual increase in blood sugar levels. There are two types of fiber: soluble fiber, which is present in beans, dried peas, oats, and fruits, and insoluble fiber, which is present in whole grains. Specifically, soluble fiber seems to improve insulin sensitivity, lowering blood sugar levels and perhaps reducing the need for diabetic medication. Furthermore, a number of studies indicate that consuming a lot of fiber lowers the risk of heart disease; therefore, those who have diabetes should take every precaution to lower their risk.
