Chapter 1

What Can I Eat?

IN THIS CHAPTER

Embracing fruits and vegetables

Seeing how whole grains make a difference

Getting the skinny on proteins

Identifying healthy fats versus unhealthy fats

Choosing beverages wisely

One of the most common questions that people with diabetes ask is, “What can I eat?” Being aware of what you eat when you have diabetes is important for keeping blood glucose levels in your target ranges and reducing the risk of complications. This task can be overwhelming, especially for people who have just been diagnosed. But living with diabetes doesn’t mean you have to feel deprived, overhaul your whole diet, or stop eating the foods you love. It’s about choosing nutritious foods and preparing them in a way that is healthy and enjoyable. When you know the basics of healthy eating, it gets easier! You’ll be cooking flavorful, satisfying, nutrient-rich meals in no time.

The great news for people with diabetes is that a huge variety of healthy and delicious food options are available. Having diabetes can be an opportunity to embrace healthy eating.

In this chapter, we explore six food categories — vegetables, fruits, whole grains, protein, fat, and dairy — and identify the best food options within these categories for people with diabetes.

Introducing the Importance of Carbohydrates

Knowing what to eat when you have diabetes can be very confusing, especially in today’s world where fad diets, food trends, and “miracle” foods are advertised everywhere you look. You’re bombarded with ever changing and often conflicting information about what you “should” and “shouldn’t” eat. Don’t let all this information overwhelm you! Many nutrition basics for people with diabetes have withstood the test of time.

Before we take a look at some of the foods that will set you up for diabetes management success, we need to give you a brief introduction to a nutrient that is very important for people with diabetes: carbohydrate. Three main nutrients (or macronutrients) — carbohydrate, protein, and fat — make up all the foods we eat. Carbohydrate is a nutrient found in fruits, vegetables, grains, milk and yogurt, and starchy and sugary foods and drinks. Carbohydrate is the nutrient that raises blood glucose levels, so it’s important for people with diabetes to be aware of their carbohydrate intake. But carbohydrate should not be completely removed from your diet; your body needs a certain amount of carbohydrate to function properly.

As you work your way through this chapter, you’ll see that many of the best food choices for people with diabetes contain carbohydrates. Carbohydrates are not the enemy! The important thing is to choose nutrient-rich sources of carbohydrate rather than refined, sugary carbohydrates. For more information on carbohydrate and other macronutrients, see Chapter 16.

Eat Your Vegetables!

You may remember your parents making sure you ate all the vegetables on your plate when you were young. That’s because vegetables are full of vitamins, minerals, fiber, and other nutrients, and they’re often relatively low in calories and carbohydrate (the primary nutrient in foods that affect blood glucose — see Chapter 16 for more information); this makes them great for people with diabetes — and everyone else!

But not all vegetables are created equal. Vegetables can be divided into two main groups: nonstarchy and starchy. Starchy vegetables contain more starch and, therefore, more calories and carbohydrate than nonstarchy vegetables. Both kinds of vegetables are an important part of a well-balanced diet, but starchy vegetables have an impact on blood glucose. So, if you have diabetes, moderation is important when it comes to starchy vegetables.

Nonstarchy vegetables

Nonstarchy vegetables are a great way to satisfy your appetite. Enjoy these vegetables often! When it comes to nonstarchy vegetables, more is better (which is not something you hear very often when you have diabetes). Try to eat three to five servings of nonstarchy vegetables per day; this will help you get the vitamins, minerals, and fiber you need to stay healthy. Some common nonstarchy vegetables include the following:

• Artichokes and artichoke hearts
• Asparagus
• Beets
• Bok choy
• Brussels sprouts
• Broccoli
• Cabbage (all varieties)
• Carrots
• Cauliflower
• Celery
• Cucumber
• Eggplant
• Greens (all varieties)
• Green beans
• Leeks
• Mushrooms
• Okra
• Onions
• Pea pods
• Peppers
• Radishes
• Salad greens (arugula, endive, escarole, lettuce, radicchio, romaine, spinach, watercress)
• Sprouts
• Squash (crookneck, spaghetti, summer, zucchini)
• Tomatoes

You can enjoy fresh, frozen, or canned varieties of any nonstarchy vegetable. When it comes to canned or frozen vegetables, the best choices for people with diabetes are varieties without added sodium, sugar, or fat. Purchase canned vegetables that say “low sodium” or “no salt added” on the label. If you have to use canned vegetables with sodium, drain and rinse them before cooking to reduce the amount of sodium. Try to limit or avoid frozen or canned vegetables that come in sauces; they tend to be higher in fat and sodium.

Starchy vegetables

When you have diabetes and want to eat starchy foods, try to choose the most nutritious starches available instead of eating processed, refined starches. Starchy vegetables are a great option. They contain fiber and nutrients that are good for your body. They’ll raise your blood glucose due to their carbohydrate content, so moderation is important.

The best starchy vegetable choices for people with diabetes are those without any added salt, sugar, or fat. Common examples of starchy vegetables include the following:

• Acorn squash
• Butternut squash
• Corn
• Green peas
• Parsnips
• Potatoes and sweet potatoes
• Pumpkin

An Apple a Day …

Fruits are another healthy food choice for people with diabetes. Fruits contain carbohydrate and affect your blood glucose, so be sure to account for them in your meal plan (see Part 4). But they’re also full of fiber and nutrients that a health body needs. If you have a sweet tooth, great news: A serving of fruit is a wonderful alternative to heavier desserts and sugary treats.

The best fruit choices for people with diabetes are fresh, canned, and frozen fruits without added sugars. When shopping for canned fruits, look for options that are packed in juice or light syrup. Here are just a few examples of the many fruits you can enjoy:

• Apples
• Apricots
• Avocados
• Bananas
• Blackberries
• Blueberries
• Cherries
• Grapefruit
• Grapes
• Kiwi
• Mangoes
• Melon (cantaloupe, honeydew, watermelon)
• Oranges
• Papaya
• Peaches
• Pears
• Pineapple
• Plums
• Raspberries
• Strawberries

Dried fruits such as cranberries, dates, figs, and raisins are another option for people with diabetes. They make a handy and tasty snack. But dried fruits are usually high in sugar, so the serving sizes are small. Dried fruits are just concentrated versions of fresh fruits — think about the size of a raisin compared to a grape, or a prune compared to a plum. So watch your portions if you choose to add dried fruits to your diet.

Making Your Grains Count

Wondering if people with diabetes can eat starchy foods like grains and pasta? Yes, they can! The key to including starches into your diet is to make them count. This means choosing the most nutritious starches available instead of filling up on processed starches with little to no nutritional value. So, ditch the refined grains, sugary starches, and white-flour-based products! The better bet is to choose whole grains and whole-grain products.

A whole grain is an entire, unrefined grain. Whole grains are made up of the bran, germ, and endosperm of the grain, which contain a lot of nutrients. Refined grains have been processed to remove parts of the grain, and are missing many of the nutrients of their whole-grain counterparts. So, for a fiber and nutrient boost, try replacing the processed grain products on your plate with whole grains or whole-grain products. Switch out that white rice for brown or wild rice. Look for breads and pastas that are made with 100 percent whole-wheat flour. Or experiment with whole grains like quinoa, barley, or farro.

Some popular whole grains to try include the following:

• Brown rice
• Bulgur or cracked wheat
• Buckwheat or buckwheat flour
• Corn meal and whole corn
• Millet
• Oatmeal and whole oats
• Popcorn
• Quinoa
• Sorghum
• Whole farro
• Whole-grain barley
• Whole rye
• Whole-wheat flour
• Wild rice

When shopping for whole-grain foods, make sure you check the food labels. You’ll see many products in your grocery store that claim to be made with or contain whole grains. But don’t let clever packaging fool you; some products that make these...