Foods to Help With Diabetes

Diabetes rates have doubled in the past 10 years. Current research suggests that following a healthy diet pattern is a positive way to reduce the risk of diabetes.
New research published in Diabetes Care (2008;31:1777–82) found that, along with maintaining a healthy body weight and exercising regularly, diet can be a powerful ally in the fight against diabetes.

• Make those grains whole. When shopping for bread and cereals, avoid products with the word “enriched” in the ingredient list. These grains are refined, not whole.

• Snack on fruit and nuts. The combination of carbohydrates from fruit plus protein and healthy fat in nuts can satisfy your urge to snack.

• Sprinkle some seeds. Try a tablespoon or two of flaxseeds or sunflower seeds in your yogurt and cereal.

• Stick with low-fat dairy. Skim or 1% milk, part-skim mozzarella cheese, and low- or no-fat yogurt are good choices. Limit whole milk, cream, and ice cream to special occasions.

• Go for the greens. Add kale, chard, or other green leafy vegetables to soups and stews.

• Enjoy coffee… in moderation. 1-2 cups per day may lower diabetes risk. Any more than this and you may run into trouble with side effects such as insomnia and rapid heart rate.

• Choose healthy proteins. Try for more fish, chicken, or soy products and other lean proteins. Limit red meat to 1-2times per week and stick to a 3-ounce serving.