Diabetic Athlete:
Top Six Food Options
By Keith Payne
For Diabetic athletes,
nutrition should be a “huge” priority considering the constant battle you face to
keep blood sugar in a normal range. Here are some great food options to
incorporate into your diet. The following foods have a low glycemic index
rating, are loaded with vitamins and provide needed fiber. Keep in mind these
foods should be included in your daily diet in sensible portions.
Dark Green Leafy Vegetables
Spinach and Kale as well as
many other dark green leafy vegetables are superfoods that are packed with
vitamins and fiber. These vegetables are so low in carbohydrates you can eat
virtually as much as you want.
Fish
Baked Salmon is a great
choice because it is high in Omega-3 Fatty Acids as well as protein.
Beans
Beans (pinto, navy, kidney, black
beans) are great sources of protein. They are high in fiber and contain high amounts
of magnesium and potassium.
Sweet Potatoes
Packed full of vitamin A and
fiber, sweet potatoes have a lower GI than the starchy white potato.
Fruit
Berries (strawberries,
blueberries) and citric fruit (grapefruit, oranges, lemons and limes) are
loaded with antioxidants and fiber. They are also great sources of vitamin C.
Nuts
A handful of nuts can help
you manage hunger and at the same time provide healthy fats and vitamins such
as magnesium.
Whole grains and low fat milk products can be good
foods for the diabetic as well. Word of caution: many people are allergic to
some grains and milk products and don’t realize it.
While we are on the
subject of food, if you are using any dietary supplements I would advise you to
READ THE LABEL. Pay particular attention to the carbohydrate/sugar content.
Many pre workout and protein drinks are loaded with sugar! Choose the low sugar
supplements.
Keith
Payne CSN, CPT, YFS
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