Eating to Manage Diabetes Health Article

But when these grains are processed, such as when wheat is ground and the bran is removed to make white flour, or when brown rice is hulled to make white rice, the result is pure endosperm—basically, just starch. Some of these so-called "refined" grains are enriched to add back some of their nutrients—white flour and white rice are enriched with B vitamins—but some nutrients, notably fiber, are not restored. And the phytochemicals are lost.

Studies show that people who eat more whole grains and fewer refined grains have lower risks of diabetes and heart disease; whole grains may even help people maintain a healthy weight. That's why in the latest edition of the Dietary Guidelines for Americans, the U.S. Department of Agriculture recommends all Americans get at least three daily servings of whole grains—preferably replacing the refined-grain foods they'd normally eat.

Trading Up to Whole Grains

Seek out whole-grain versions of your favorite foods, such as whole-wheat pasta, whole-wheat bread, brown rice and whole-grain crackers. If you don't like one brand, experiment with another.

Phase in a whole grain by mixing it half-and-half with a refined one—for example, a blend of whole-wheat and regular pasta, or brown and white rice. Gradually increase the proportions until your palate—and digestive tract—have adjusted.

Expand your whole-grain pantry—how about bulgur (cracked, steamed and dried wheat kernels), whole-wheat couscous, quinoa or millet? A trip to a natural-foods store will inspire you.

Start your day with whole-grain breakfast cereal or old-fashioned (not instant) oatmeal.

The Fiber Plus

Fiber is the part of plant foods that the body can't digest, and it's chiefly found in carbohydrate foods: whole grains, vegetables, beans, peas and whole fruits (rather than fruit juice).

Fiber, especially fiber from whole-grain cereals and bread, bran and the skins of fruits and vegetables, helps add bulk to digestive waste and keeps you "regular." Though it doesn't dissolve in water, fiber absorbs water as it moves through the digestive system, helping to push other substances along.

Fiber also has proven cholesterol-lowering benefits. Some fiber, especially fiber from oats, barley, fruits, vegetables, beans, seeds, nuts and brown rice, forms a gel in the digestive tract, which binds with cholesterol particles and removes them from the body unabsorbed.

Focus on getting at least 25 grams of fiber daily. That's about twice as much as most Americans now eat, so you'll probably have to make a conscious decision to include more fiber-rich plant foods, and to get at least half of your grain-based foods each day from whole-grain sources.

Another benefit to put you in the pro-fiber camp: fiber can help you control your weight. Although it contains nary a calorie, fiber adds bulk to foods—so you'll feel fuller after eating. And since fiber-rich foods take longer to digest, they can help you stay satisfied longer.

Beyond Carbohydrate: Other Essentials for Healthy Eating

Protein is used by the body to build tissues, as well as to repair and replace body cells. Found in both plants and animal-based foods, it's especially high in fish, poultry, meat, dairy products, eggs, beans, soy foods and nuts. Because it's so widely available, getting enough protein is rarely a problem. In fact, most Americans eat at least 50 percent more protein than they need. The recent popularity of high-protein diets for weight loss has made that issue all the more acute.

Does having diabetes mean you need more protein than the rest of the population? On the surface, it might seem to be a helpful ally, since protein produces no rise in glucose levels. Not long ago people with diabetes were encouraged to eat a little protein at every meal and snack with the belief that adding protein would slow the rise in glucose from carbohydrate foods. But when this theory was put to the test, it didn't hold water. Studies showed that blood glucose rises were the same following a meal whether it contained carbohydrate alone or in combination with protein. Furthermore, even if protein does not affect blood-glucose levels, it still stimulates insulin.

More reasons to avoid protein overload: when you eat more protein than you need, your body will store the excess the way it stores any other caloric substance—as fat. And favorite protein sources like meats and cheeses can also be sources of heart-threatening saturated fat.

The protein recommendations for people with diabetes, then, are similar to what's recommended for all Americans: aim to get between five and seven ounces of protein foods each day, or about two to three servings. Be picky about your protein sources, favoring types that are lowest in saturated fat and cholesterol, such as beans and tofu, lean meats, skinless poultry and reduced-fat dairy products.

Fat is our body's storage form of energy, supplying essential fatty acids and fat-soluble vitamins. It's important to the functioning of the immune and nervous systems and in maintaining the integrity of the body's cells. It also makes food more delicious and satisfying—we couldn't live, physically or spiritually, without it.

Like protein, though, getting enough fat isn't a problem in the American diet. It's easy to find, in oils, butter, meats, cheeses and full-fat dairy products, nuts, fried foods and sweet treats. On average, the fat we eat accounts for about a third or more of the calories we consume each day.

While most nutrition experts no longer routinely recommend a low-fat diet for everyone, there's no denying that fat is—well, fattening. At nine calories per gram, it contains more than twice the amount of calories as protein and carbohydrate (both four calories per gram). So if you're trying to lose weight, as are many people with diabetes, keeping your fat intake moderate is a good goal. Just as important, if not more, is to be vigilant about the kinds of fats you eat. There are several different types, and each has different actions in the body.