Food for Diabetics: All The Good Stuff

The type and amount of carbohydrate you eat has a significant effect on your blood sugar level. During the early years, researchers were baffled as to why blood sugar levels of diabetes patients seem to soar right after a meal. After years of research, however, they found that certain foods, especially those with high glycemic index (GI), trigger this reaction. Among the most common food culprits include sugar, carbohydrates, and starches, among others.

What is this "glycemic index" and how does it affect blood sugar levels? Glycemic index refers to a ranking devised by experts that scientifically predicts how different types of carbohydrate will affect your blood glucose levels.

Generally, foods with low glycemic index will keep your blood sugar and insulin levels fairly stable after meals while foods with high glycemic index may cause an unnatural spike in your blood sugar levels. This is mainly because low GI foods slowly trickle glucose into your blood stream keeping your energy and insulin levels balanced. Low GI foods will also help you feel fuller for longer between meals. Some great examples of low GI foods include whole grains, nuts, pulses and legumes, most fresh fruits and vegetables.

To help you gain better control of your blood sugar levels by using the glycemic index principle, talk to your doctor, a registered dietitian, or a diabetes educator.

As a rule, you need to focus on whole foods that are high in fiber and packed with nutrients. As such, you need to include virtually all foods with plant origins, most dairy products, lean meat and poultry, and fish.

Warning: Keep highly processed foods to a minimum since these foods contain a lot of refined flour and sugar which are not good for your health.

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Be sure to eat the right amount of food specified in your diabetes meal plan. Remember: excess calories result in excess fat and excess weight which is bad since excess body fat results to less sensitivity to insulin. On the other hand, losing weight in overweight and obese people with type 2 diabetes may help improve their blood sugars and reduce the risk of developing heart disease.

The appropriate serving sizes you need depends on several factors including (1) whether you need to gain, lose or maintain your body weight, and (2) your blood sugar level (do you have low blood sugar or high blood sugar level). For more personalized information regarding this, please ask your dietitian.