Friday, March 7, 2014

Top Six Food Options For the Diabetic Athlete

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.


Baked Salmon is a great choice because it is high in Omega-3 Fatty Acids as well as protein. 


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.


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.


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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