Diabetes Diet: What Foods to Eat and Avoid for Better Health

Diabetic Diet

Hello Dr.
Hsiao: I know you have extensive research on diabetes.
I would like to ask you: My father was recently diagnosed with diabetes.
Should he avoid all foods that contain sugar? Are foods high in starch, such as steamed buns, also not advisable? Could you recommend a website where I can find detailed information on what he can and cannot eat? Thank you!

sasa, 30~39 year old female. Ask Date: 2003/11/10

Dr. Xiao Yongxun reply Internal Medicine

Dear Miss Sasa,
In response to your question, many people believe that individuals with diabetes should avoid carbohydrates such as rice and bread, but this is incorrect.
The key to managing diabetes lies in a balanced diet and weight control.
Patients should consume an appropriate amount of carbohydrates; for example, whole grain bread or white rice can be chosen as staple foods, but it is advisable to avoid greasy foods like fried rice and oily rice, and to limit white bread intake.

Generally, nutritionists recommend that about 50% of daily caloric intake should come from carbohydrates, with fats providing less than 10% of total calories, and the remainder from proteins.
Low-fat cooking methods are essential dietary principles, such as boiling, baking, steaming, or microwaving, which are far better than frying or deep-frying.
Additionally, it is important to reduce salt intake, as a high-salt diet increases the risk of hypertension, stroke, and cardiovascular diseases in diabetic patients.

Adequate fiber intake can help reduce fat absorption.
Fruits are rich in fiber and vitamins, and diabetic patients can consume them in moderation; however, excessive fruit consumption may lead to rapid spikes in blood sugar, putting additional strain on the pancreas.
Fruits should be eaten on an empty stomach, such as for breakfast or as a bedtime snack, but should not replace meals.
Lastly, smoking and alcohol consumption should be strictly prohibited.
Smoking stimulates the secretion of adrenaline, causing blood vessels to constrict, increasing blood pressure, and inhibiting insulin secretion, which raises blood sugar levels.
Long-term alcohol consumption can lead to hyperlipidemia and metabolic disorders, accelerating vascular sclerosis in patients.
Here are a few websites for dietary reference:
http://it.csjh.tp.edu.tw/~t221/teaching-19.htm
http://www.kmhk.kmu.edu.tw/5/d20.htm
http://health91.bhp.doh.gov.tw/1-3-3-3.htm
In addition to dietary control, it is important to encourage patients to engage in appropriate exercise to achieve ideal weight control.
Diabetes is a condition that requires long-term management; regular outpatient follow-ups and medication adherence alone are insufficient.
The most crucial factors are the patient's determination and the patience and support of their family.
With proper dietary control and appropriate exercise, ideal weight management can be achieved.
Keep it up!

Reply Date: 2003/11/10

More Info

Managing diabetes through diet is crucial for maintaining blood sugar levels and overall health. It is a common misconception that individuals with diabetes must completely eliminate all sources of sugar and carbohydrates from their diets. While it is important to monitor and control sugar intake, a balanced approach that includes a variety of foods is essential for good health.

Foods to Eat
1. Non-Starchy Vegetables: These include leafy greens (spinach, kale), broccoli, cauliflower, and peppers. They are low in carbohydrates and high in fiber, which helps regulate blood sugar levels.

2. Whole Grains: Instead of refined grains, opt for whole grains like brown rice, quinoa, barley, and whole grain bread. These foods have a lower glycemic index (GI) and provide more fiber, which can help control blood sugar levels.

3. Lean Proteins: Incorporate sources of lean protein such as chicken, turkey, fish, tofu, and legumes. These foods can help you feel full and satisfied without causing spikes in blood sugar.

4. Healthy Fats: Include sources of healthy fats such as avocados, nuts, seeds, and olive oil. These fats can improve heart health and provide satiety.

5. Fruits: While fruits contain natural sugars, they also provide essential vitamins and fiber. Choose whole fruits over fruit juices and limit portions to control carbohydrate intake. Berries, cherries, and apples are good options due to their lower GI.

6. Dairy: Opt for low-fat or non-fat dairy products, such as yogurt and milk. These can provide calcium and protein without excessive sugar.

Foods to Avoid
1. Sugary Beverages: Sodas, sweetened teas, and fruit juices can cause rapid spikes in blood sugar. It's best to avoid these and opt for water, unsweetened tea, or coffee.

2. Refined Carbohydrates: Foods made with white flour, such as white bread, pastries, and many snack foods, should be limited as they can lead to quick increases in blood sugar.

3. High-Sugar Foods: Candy, desserts, and other sweets should be consumed sparingly. If you do indulge, try to do so in moderation and balance it with other foods.

4. Fried Foods: Foods that are deep-fried or high in saturated fats can contribute to weight gain and increase the risk of heart disease, which is already a concern for those with diabetes.

5. Processed Snacks: Many packaged snacks are high in sugar and unhealthy fats. It's better to choose whole foods or prepare your own snacks.

Portion Control and Meal Timing
It's also important to consider portion sizes and meal timing. Eating smaller, more frequent meals can help maintain stable blood sugar levels. Additionally, the order in which you eat your food can impact blood sugar; starting with vegetables and proteins before consuming carbohydrates can help mitigate spikes.

Resources for Further Information
For detailed information on what foods to eat and avoid, consider visiting reputable websites such as:
- American Diabetes Association (ADA): [diabetes.org](https://www.diabetes.org)
- Centers for Disease Control and Prevention (CDC): [cdc.gov/diabetes](https://www.cdc.gov/diabetes)
- National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): [niddk.nih.gov](https://www.niddk.nih.gov)
These resources provide comprehensive guidelines, meal planning tools, and recipes tailored for individuals with diabetes.

Conclusion
In summary, while it is important for individuals with diabetes to be mindful of their carbohydrate and sugar intake, a balanced diet that includes a variety of foods can help manage blood sugar levels effectively. Consulting with a registered dietitian or nutritionist can provide personalized guidance tailored to individual health needs and preferences.

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