Choosing foods for diabetics is easier than you may realize
The best thing about food for diabetics is that they really don’t have to give up anything to have a well-balanced and flavorful diet. Sure, they have to avoid certain foods and beverages that are high on the glycemic index, but that is really not as big a deal as one might imagine.
It is also notable that the current popularity of diets for the general population such as paleo diets and whole food diets are similar to the diets that diabetics can eat, so whole families can dine together without diabetics feeling singled out or other family members feeling put out.
Diabetics can use the paleo diet to plan their meals. Whole grains, fresh vegetables and fruit, proteins, even snacks are included. Whole foods include dairy products and meat as a protein source unlike the paleo diet that attempts to base the meals on what prehistoric mankind would have eaten. So whether you prefer to include meat or not will affect which path you take between paleo or whole foods.
Now, let’s get down to the details. You can download or probably find an app for your smartphone for a detailed list of food that is low on the glycemic index. Apply whichever lifestyle point of view suits you best and then shop for your food based on the index to build your grocery list.
Whole grains are essential to keep the digestive tract in good working order, which is particularly important for diabetics who need to know that their food will break down properly. Avoid processed grains like white flour and white rice and instead choose whole grain flour and brown rice. Select minimally processed cereals like pearled barley and oatmeal instead of processed cereals packed with chemicals and sugars.
While all vegies are essentially good for you, the way they are processed makes a difference. Canned vegies are usually packed with sodium. Avoid the “goodies” with sauces and butter. Instead get fresh or frozen vegies and steam them to release the vitamins and minerals to best advantage.
Contrary to popular belief, diabetics can eat fruit and they can drink fruit juice. But they must be careful to avoid those drinks that have extra sugar and select fresh fruit that is low on the glycemic chart instead of rolled fruit strips, regular jams and preserves and other more processed fruits. Think paleo when shopping for fruits and vegies. Natural is better.
Whole foods promote meat and dairy as a part of a good diet. Choose cuts of meat that are less fatty, bone-free and skinless. Grill, bake, or broil red meats. Grill, bake, broil or steam fish. Grill, bake, roast or boil poultry. The idea is to cook without excessive oils and sauces and instead eat the food as little processed as possible.
Choose dairies that are low in fat and sugars like 1% or skim milk, low-fat yogurts and other low-fat dairy. Avoid non-fat dairy, because when the fat is removed completely the manufacturers add sugars and other fillers to bind and flavor the dairy product.