Whole Foods Information

Whole Foods for Diabetics

Beth Loiselle, RD

Complications like cardiovascular disease, eye problems, and osteoporosis are common among diabetics, especially those who don't keep their blood sugar levels normal. Complications can often be avoided by:

• Losing weight if overweight
• Exercising (start slowly and increase gradually)
• Eating wholesome foods
• Using certain dietary supplements that are appropriate for you

The best diet prescription for diabetics is the same diet prescription that's healthy for everyone - a diet that is:

• Low in quickly absorbed carbohydrates (like simple sugars and white flour), but moderate in unrefined or unprocessed carbohydrate
• Moderately high in fiber (soluble as well as insoluble fiber)
• Moderate in protein, with protein source(s) at each meal
• Moderate in beneficial fats & no harmful fats (hydrogenated or partially hydrogenated oils)
• Moderately low in salt; no harmful additives (such as aspartame, phosphates, aluminum, etc.)
• Food fairly equally divided into at least 3 meals, with no meal skipping.
• Sufficient food to maintain weight - or lose weight gradually (½ to 1 pound per week), if you are overweight

This prescription basically means whole, natural, real, or minimally processed foods:

• Avoidance of sugars of all kinds (white sugar, honey, maple syrup, sorbitol, etc.) and refined grains like white flour, white rice, white flour pasta, cornstarch, etc.
• Good protein source(s) at each meal (lean meat, fish, poultry, eggs, dried beans and peas, tofu, tempeh, raw nuts and seeds, dairy, etc.)
• At least three or four servings (even more is better!) of a variety of vegetables every day. Eat various colors of vegetables and have many of your vegetables raw
• Moderate-size servings of whole grains like brown rice, oatmeal, 100% whole grain bread (Ezekiel bread is one of the best), whole grain pasta, hulled barley, quinoa, and millet - and starchy vegetables like potatoes with skin, corn, and sweet potatoes
• Beneficial fat(s) at each meal, including flaxseed oil or ground flaxseeds (never cooked); olive oil; avocados; raw, soaked nuts and seeds; and small amounts of real dairy butter rather than margarine
• Low-fat dairy products most of the time; plain yogurt is especially beneficial
• Whole, raw fruit (fresh or frozen if unsweetened) rather than juiced, cooked, or canned fruit. Eat a variety of fruits and of various colors.
• Herbs, spices, onions, garlic, and small amounts of salt for seasoning
• Avoidance of caffeine and alcohol
• Plenty of pure water

Keep in mind that, although this diet may seem different at first, you will soon feel comfortable with it. Your taste buds will change as you eliminate refined products; you should feel better than you have in a long time.

IMPORTANT NOTE: If you are a diabetic on insulin and have been eating refined foods like sugar, white bread, and white rice, please read this carefully: If you plan to convert to a whole foods diet and/or start exercising, you must do so under the direction of a physician since your insulin requirements may decrease drastically.

© 2000 by Beth Loiselle, RD, LD