Diabetic foods to eat:
- Whole grain bread
- Cereals that are unrefined oats and unprocessed low-GI cereals
- Cookies and crackers made with fruits or whole grains like oats
- Cakes and muffins made with fruits, oats and whole grains
- Rather then tropical fruits like bananas, tempurate climate fruits like apples and plums
- Pasta or legumes rather then potatoes
- Basmatti rice or other low-GI rice
Fructose, found in fruits and berries: fructose is absorbed more slowly then glucose, so it raises the glucose level more slowly.
Xylitol, found in strawberries and raspberries: is absorbed more slowly then sugar
Eggs: One egg contains the recomendations of cholesterol for one day. Use freezer egg substitute.
Oils: Choose olive oil, canola oil, avocado, nuts.
- Starches: cereals, grains, pastas, breads, crackers, starchy vegetables such as beans, peas and lentils.
- Fruits: 2nd major source of carbohydrates
- Milk and milk products
- Other carbohydrates: cakes, cookies, candies, sweetened beverages and ice cream
Sources of fiber: Navy beans, bran cereal, kidney beans, split peas, lemtils, black beans, whole wheat English muffin, pear, apple
- Insoluble: to prevent constipation; whole grain breads and cereals, and the skin of fruits and vegetables.
- Soluble: Dissolves in water and enters the blood where it helps glucose and cholesterol; fiber found in barley, brown rice, and beans, as well as vegetables and fruits.
Potassium to help lower blood pressure: leafy green vegetables, fruit from vines, and root vegetables.
Calcium: plain non-fat yogurt, fat-free or lowfat milk, fortified ready-to-eat cereals, calcium fortified soy beverages.
Sodium: You probably already take 20 to 40 times more salt than you need; so leave added salt out of your diet.
Stocking up with the right ingredients:
For the freezer: chicken breasts, egg substitute, frozen fruit, fruit juice concentrate, loaf of bread, soft margarine.
For the pantry: canned fruit, canned tomatoes, canned tunas, salmon in water, dried fruit, unsugared, evaporated skim milk, fat-free salad dressing, fresh garlic, fruit spreads, grains (rice, couscous), ketchup, legumes (peas, beans, lentils) mustard, nonfat dry milk, nonstick cooking sprays, oils (olive oil, canola oil, peanut oil), onions, pasta, pasta sauce, peanut butter, potatoes, red and white cooking wines, reduced calorie mayonnaise, reduced sodium broths, reduced sodium soy suace, sugar-free cocoa mix, tomato paste, vinegars, worcestershire sauce.
For baking: baking powder, baking soda, cocoa powder, cornstarch, cream of tartar, dry bread crumbs, extracts (vanilla, lemon, almond) flour (all-purpose, whole-wheat), rolled oats, semisweet chocolate, sugar-free gelatin, unflavored gelatin
Sweeteners: artificial sweeteners, honey, light maple syrup, molasses, sugar
Seasonings: dried herbs, fresh herbs and spices, pepper, salt
- Use skim milk instead of whole milk
- Use lean beef, pork, and poultry
- Stay away from packaged luncheon meat, which tend to be high in fats
- Substitute lentils and beans for meats, fish and poultry.
- Use nonfat yogurt instead of sour cream
- Serve dressings, sauces, and gravies on the side.
- Replace butter with olive oil, herbs, spices, or lemon juice
- Prepare foods by baking, broiling and so on-any other method then frying.
Snacks: baked chips, flavoured rice cakes, fruit and fig bars, low-fat granola, plain popcorn, raisins and other dried fruits.
Canned and bottled foods:
- choose canned food that doesn’t have oil added, but water
- low-sodium varieties of canned vegetables
- choose drinking pure fruit juices rather then juice that has been diluted with other ingredients
- drink water or use the flavored calorie-free water drinks
- choose lowfat or fat-free salad dressing and mayonnaise. Use mustard and some of the other condiments to spice up your salads without adding many calories.
Low GI fruits: apples, apricots, blueberries, cherries, grapefruit, kiwis, strawberries
High GI fruits: cantaloupe, dates, pineapple, raisins, watermelon
– from the book, “Diabetes Cookbook for Dummies,” by Alan L. Rubin, MD and Cait James, MS