There is nothing “special” about a diabetic diet–what is healthy for the general public is healthy for a person with diabetes; but it is more important than ever before to eat a healthy balanced diet if you have diabetes–either type 1 or type 2.
Fiber is an important component of diet for diabetes. A diet high in fiber helps with blood glucose management. Thus eating 100% whole grain bread is far better than eating white bread. Eating whole fruit is better than drinking fruit juice. Foods with a high fiber content tend to have a lower “glycemic index” than those which have no fiber (e.g. 100% whole grain pasta has a lower glycemic index than white pasta). Here are some foods you can eat to increase your fiber intake:
- Fresh, frozen or even canned and vegetables
- Fresh, frozen or dried fruits
- Legumes (beans, split peas, lentils)
- Whole grains all by themselves: wheat berries (good in soups, salads, or as hot cereal), Cracked wheat or Bulgar, oats, millet, barley, quinoa, brown rice….
- Foods made with 100% whole grain (cereals, pasta, breads, tortillas…)
- Nuts
Whole grain salad: cook wheat or spelt berries, toss with cooked or canned beans (garbanzo, kidney, black, white, pinto, or lentils) or lentils, chopped celery, cucumber, bell peppers, onion, tomatoes, shredded carrots or other veggies. Season with chopped, fresh cilantro or basil. Dress with a vinaigrette: 2 parts vinegar to 1 part oil plus seasonings to your liking, or just use a commercial “light vinaigrette”. If you want to bump up the protein, add cooked meat, poultry or fish/shell fish.
