One of the biggest challenges facing persons suffering from diabetes is choosing foods that will improve rather than exacerbate their medical conditions, as well as being pleasing to the palate. Sufferers are all too familiar with diabetic foods to avoid, so let us begin by discussing the list of foods for diabetics they can enjoy.
Fruits and vegetables are among the best food for diabetics. Vegetables should ideally be of the non-starchy variety. When buying canned or frozen vegetables, diabetic consumers should look for those which have little or no salt added. Excess sodium can also be removed from these foods by rinsing them thoroughly in warm water. Carbohydrates are not really a concern with non starchy-vegetables, as they have few carbohydrates and plenty of fiber, helping to promote and maintain good health. 3 – 5 servings from 1/2 to one full cup of vegetables per day is fine; in fact, this is a minimum. It is really almost impossible to eat too many non-starchy vegetables.
Fruits contain more sugar than vegetables, but are still usually low on the glycemic index. Fruits also contain more carbohydrates, so be careful with your portion sizes and consider taking servings of fruit in lieu of other carbohydrate sources.
Meat and fish do not raise blood sugar levels, so the only consideration relating meats as diabetic foods is fat content. Diabetics should have their poultry skinless, their beef and pork well trimmed of fat, stick with baked or grilled rather than fried fish, and consider lean game meats such as bison or venison.
Any list of foods for diabetics would be incomplete without mentioning beans, which can replace meats as a protein source if needed and also contain a great deal of fiber. Diabetics should avoid processed meat foods like sausage, hot dogs, ground beef, etc. Diabetics CAN eat whole grain foods and starchy vegetables in moderation, but they should carefully pick the most nutritious ones. Bleached, highly refined flours should be avoided at all costs.
The following list of foods for diabetics highlights some of the better eating choices for them.
Vegetables:
Artichoke
Asparagus
Bean sprouts
Broccoli
Cabbage
Carrots
Cauliflower
Celery
Mushrooms
Okra
Onions
Peppers
Spinach
Squash
Tomato
Fruits – Limited Quantities Only:
Apples
Blueberries
Cherries
Cranberries
Strawberries
Lean Meats/Fish:
Chicken or Turkey, without skin.
Any cut of Beef-Steak trimmed to be low in fat.
Lean Pork cuts
Organ meats.
Wild game meats, such as bison, venison, rabbit, pheasant, dove, or duck.
Whole Grain Foods – Very Limited Quantities:
Flaxseed
Sprouted Grains
It should now be obvious that while there are many diabetic foods to avoid, the list of foods for diabetics that are nourishing, healthful, and which allow a delicious and varied cuisine is quite extensive. You should also check out our article on diabetic snacks for eating in-between meals.
