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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，那么為您制定的健康飲食和為那些沒有糖尿病的人所制定的健康飲食并沒有太大區(qū)別。美國糖尿病協(xié)會（ADA）給出的飲食指南與推薦給公眾的飲食指南一致，即飲食以水果、蔬菜、全谷物、豆科作物（豌豆和菜豆）以及低脂乳制品為主。

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

盡管如此，您還應該額外留意自己的碳水攝入。

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.

與精制碳水相比，蔬菜、水果和全谷物每卡路里提供更多的營養(yǎng)，富含的纖維也更多。你的身體對高纖維食物的消化會更慢一些，這也意味著你的血糖上升速度也會更平穩(wěn)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.

對于絕大多數(shù)糖尿病患者而言，碳水應該占每天所攝入的總熱量的大約45%至55%。選擇碳水要明智，碳水最好來自于蔬菜、全谷物和水果。避免攝入那些精制碳水，比如白面包、餡餅、米飯、糖果、含糖軟飲和甜品。精制碳水往往會導致血糖急劇上升，并會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.

纖維主要分為兩大類：一種是不可溶纖維，就是存在于全谷物中的纖維，一種是可溶纖維，這種纖維存在于菜豆、干豌豆、燕麥、水果中。特別是可溶纖維似乎可以通過提高胰島素的敏感性來減少血糖水平。大量研究表明，攝入大量纖維可減少患心臟病的幾率-而糖尿病患者則需盡其所能來降低風險。

來源：哈佛醫(yī)學院（Harvard Medical School）

翻譯&編輯：譯銳君