The Best Diabetic Diet Foods to Eat

The best diabetic diet foods are the ones that a diabetic can feel good about eating, time and time again, because with every bite the diabetic person gets a little healthier. These super-foods do exist and diabetics can take advantage immediately of the healthy benefits these foods have to offer. However, the key to healthy diabetes diet management is a consistent and moderate diet, not focusing on eating one food or two types of food a lot.

Ginger: Source of Active Thiols

Ginger is one type of food that, if included in a diet on a daily basis, will improve health. Ginger contains a large number of active thiols, which are important in protein synthesis, and which increases detoxification substrates and enzyme activators. This aids metabolism, which improves glycemic response and insulin sensitivity. These active thiols can also be found in other foods like onions, garlic, brassica sprouts and eggs.

Berries: Rich in Anthocyanidins and Other Flavanoids

Berries like blueberries, raspberries, strawberries and others are rich sources of anthocyanidins. Anthocyanidins are one type of flavonoids, also known as bioflavonoids, and are known for their antioxidant activity. Polyphenolic compounds like flavonoids are remarkable for their anti-allergic, anti-inflammatory and anti-cancer activity. UCLA researchers found that smokers who ingested high levels of flavonoids in their diet had lower levels of developing lung cancer, in one 2008 study. Specifically for diabetics, flavanoids have demonstrated improvements in fasting glucose levels, glucose tolerance levels and insulin sensitivity. Other flavanoid-containing foods include spinach, lima beans, kidney beans, lettuce and onions.

Nuts and Seeds

Nuts and seeds are perfect for the diabetic, for a variety of reasons. Diabetics need essential fibers in their diet, at least 14 or 15 grams a day; low fiber has been associated with decreased glycemic response. Nuts and seeds contain high amounts of fibers, as well as vitamins and minerals like Vitamin E and selenium. Nuts can be high in fat, but typically are made of mostly monounsaturated and polyunsaturated fats, not as bad for you as saturated or trans fats. Further, nuts have high levels of plant sterols and omega-3 fatty acids, which have been shown to lower LDL cholesterol (low-density lipoprotein, the bad kind). They also have low glycemic indexes, meaning they won't provoke a strong glucose reaction. Types include almonds, cashews, flaxseeds, sesame seeds and walnuts.

References

• Clinical Diabetes: Translating Research into Practice; Fonseca, Vivian A.; Philadelphia, PA 2006
• 'Fruits, vegetables, teas may protect smokers from lung cancer'; Irwin, Kim; 2008; Retrieved 2009
• Krause's Food & Nutrition Therapy, 12th Ed; Mahan, L. Kathleen and Escott-Stump, Sylvia; St. Louis, Missouri; 2008

Resources

• American Dietetic Association
• American Diabetes Association