If you have diabetes, a healthy eating plan for you is not that different from a healthy eating plan for people without diabetes. The American Diabetes Association (ADA) echoes the dietary guidelines recommended for the general public — that is, a diet centered on fruits, vegetables, whole grains, legumes (peas and beans), and low-fat dairy products.

如果您患有糖尿病，那么为您制定的健康饮食和为那些没有糖尿病的人所制定的健康饮食并没有太大区别。美国糖尿病协会（ADA）给出的饮食指南与推荐给公众的饮食指南一致，即饮食以水果、蔬菜、全谷物、豆科作物（豌豆和菜豆）以及低脂乳制品为主。

However, you'll want to pay special attention to your carbohydrate intake.

尽管如此，您还应该额外留意自己的碳水摄入。

Vegetables, fruits, and whole grains provide more nutrition per calorie than refined carbohydrates and tend to be rich in fiber. Your body digests high-fiber foods more slowly — which means a more moderate rise in blood sugar.

与精制碳水相比，蔬菜、水果和全谷物每卡路里提供更多的营养，富含的纤维也更多。你的身体对高纤维食物的消化会更慢一些，这也意味着你的血糖上升速度也会更平稳一些。

For most people with diabetes, carbohydrates should account for about 45% to 55% of the total calories you eat each day. Choose your carbohydrates wisely — ideally, from vegetables, whole grains, and fruits. Avoid highly refined carbohydrates such as white bread, pasta, and rice, as well as candy, sugary soft drinks, and sweets. Refined carbohydrates tend to cause sharp spikes in blood sugar, and can boost blood triglyceride levels.

对于绝大多数糖尿病患者而言，碳水应该占每天所摄入的总热量的大约45%至55%。选择碳水要明智，碳水最好来自于蔬菜、全谷物和水果。避免摄入那些精制碳水，比如白面包、馅饼、米饭、糖果、含糖软饮和甜品。精制碳水往往会导致血糖急剧上升，并会使血糖中的甘油三酯水平升高。

Fiber comes in two forms: insoluble fiber, the kind found in whole grains, and soluble fiber, found in beans, dried peas, oats, and fruits. Soluble fiber in particular appears to lower blood sugar levels by improving insulin sensitivity, which may mean you need less diabetes medicine. And a number of studies suggest that eating plenty of fiber reduces the chances of developing heart disease — and people with diabetes need to do all they can to lower their risk.

纤维主要分为两大类：一种是不可溶纤维，就是存在于全谷物中的纤维，一种是可溶纤维，这种纤维存在于菜豆、干豌豆、燕麦、水果中。特别是可溶纤维似乎可以通过提高胰岛素的敏感性来减少血糖水平。大量研究表明，摄入大量纤维可减少患心脏病的几率-而糖尿病患者则需尽其所能来降低风险。

来源：哈佛医学院（Harvard Medical School）

翻译&编辑：译锐君