Toby Smithson

Some foods are just big-time healthy, and with diabetes so closely connected to food and nutrition, these are the foods you want to incorporate into your daily eating habits.Oats are a whole grain, so they are a great start toward healthy right off the bat.Oats are most noted for bringing a specific soluble fiber called beta-glucans to the rescue.

Much about managing diabetes can be costly, but food doesn’t need to be one of them. A diet that’s right for diabetes is a diet that’s right for virtually anyone, and there are enough foods that fit the bill for blood glucose control and heart health that your budget can remain flexible, and your choices are still many.

An elevated body mass index (BMI), where body weight to height falls into the overweight, obese, or even higher category on that scale, is very common among people with type 2 diabetes, and it isn’t just a coincidence. Excess weight is a distinct risk factor for developing type 2 diabetes, and excess weight makes blood glucose more difficult to control after diabetes is diagnosed.

Without getting into the deep water of randomized control trials and statistical meta analyses, it’s fair to say that managing the total carbohydrate content of meals is still considered the most effective tool for diabetes meal planning. You’re probably familiar with carb counting, at least with the concept. But, if you’re not taking it seriously yet, it’s time to start.

For diabetes-related nutrition the emphasis is on 15-gram portions of total carbohydrate, also known as a carb choice, or a starch, milk, or fruit exchange. Carbohydrates have a direct effect on blood glucose levels, and your intake of carbohydrates affects how well your diabetes medication works, too. Your meal plan specifies how many carb choices, or how many grams of carbohydrate, you should have at each meal, most likely three to five carb choices (45 to 75 grams) depending on your calorie requirements.

It's a legitimate question: In the U.S., how does someone with diabetes come to grips with the crucial issues of nutrition when he suddenly finds himself expected to think about food as a gram of this and a milligram of that? Americans are used to thinking in terms of ounces and pounds, after all. It's confusing, and it's entirely possible that the metric system keeps some people with diabetes resistant to thinking about food in the way that's necessary to effectively manage their diet.

A heart healthy diet is especially important for people with diabetes. Most people know that diet can contribute to unhealthy cholesterol levels, and those unhealthy cholesterol levels raise the risk for heart disease. A heart healthy diet can do more than improve cholesterol levels. Heart health is so important to diabetes because diabetes itself raises the risk of heart attack or stroke two to four times higher than the risk for people without diabetes.

Carbohydrates — sugars, starches, and fiber — liberate single molecules of glucose during digestion, which are promptly absorbed directly into the bloodstream. When blood glucose levels begin to rise, insulin is released from special cells in the pancreas to assist in getting glucose out of circulation, stored away inside of certain cells, bringing blood glucose levels back to normal.

One trick to eating healthier is keeping diabetic-friendly choices available at all times. You can fight the urge to hit the fast-food drive-through and instead whip up a convenient and healthy breakfast, lunch, dinner, or snack if you keep the right foods handy. Some healthy foods to always have on hand in your pantry include: Olive oil or canola oil for healthy, unsaturated fats Egg substitute for the high-quality egg white protein without the fat and cholesterol Frozen fruits and vegetables for healthy choices at every meal Herbs and spices, fresh or dried, to replace salt with intense flavors Whole-grain, high-fiber tortillas for sandwich-like lunches without the full amount of carbohydrates in bread Canned tuna (in water) to have healthy seafood available anytime — aim to eat seafood twice each week Almonds, walnuts, or peanuts for healthy fats Black beans (or your favorite beans) for healthy carbohydrate, protein, and soluble fiber Buy no-added-salt varieties of canned beans Low-fat dairy products, including 1 percent or skim milk, and no-fat regular or Greek yogurt.