Tips for Health

7 healthy foods for diabetics

By on March 15, 2013 in Health with 0 Comments

In large part, foods that are healthy for the general public are also healthy for diabetics.  Based on the old food pyramid we are told to eat grains, fruits, vegetables, protein, dairyandoils, with grains at the base and oils and fats at the top.  The shape of the pyramid reflects the quantitieswe are supposed to eat of each of these groups: abundant grains and few oils.

This is sound advice, but unfortunately not all grains are created equal.  Not all proteins are created equal.  Or at least, they might have been created equal, but by the time food processors have had a go at them, there is a vast range from acceptable foods to those so-called foods which should not be consumed no matter what.

Taking the groups one by one:

Grains – while some dieticians feel that grains containing gluten should be avoided by everyone, (not just the gluten-intolerant) most agree that diabetics will benefit from eating whole grains including wheat, rice and corn.  Whole grain breads are good, white bread is not.  Whole grain cereals are good, sugar-coated processed grains are not.

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Fruits – fresh or frozen fruit and sugarless jams and jellies are good. Canned fruits in heavy syrup are not.  Fruit juices are good; fruit punches (sugar water with a bit of fruit flavoring) are not.

Vegetables – Fresh or frozen vegetables, either raw or roasted, grilled  orlightly steamed, are good.  High sodium canned vegetables or vegetables with added butter, cheese, or rich sauce are not.

Meats and other proteins –Lean meats baked, grilled,broiled, or stewed are good.  Fried meats are not. Turkey bacon and low-fat cheeses are good.  Pork bacon and high-fat cheese are not.

Dairy – 1% or skim milk, low-fat cottage cheese, yoghurt and sour cream are good.  Full-fat dairy products are not.

Fats and oils – monounsaturated fats as found in olive, canola, sunflower, sesame and peanut oil, avocados, olives and nuts are good.  Saturated fats such as lard and margarines are bad.

To give a simple rule of thumb, natural foods are good, processed foods are bad.

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