Sensible diet for diabetics includes lean meat, fruits and vegetables, complex carbohydrates and fish. Sugar, saturated fats and high-cholesterol foods are to be stayed away. Eat small meals throughout the day. These guidelines are not only for diabetics but also for those who want to avoid diabetes. The following nutrients must be included in the diet.

• Vitamin A plays a vital role in insulin control. If your insulin is more effective in controlling your blood sugar, the less likely you will develop diabetes. Brightly-colored fruits and vegetables like carrots, sweet potatoes and spinach are good sources of vitamin A.

• Vitamin E is found in vegetable oils like canola, safflower and corn oils; shrimp, wheat germ, sweet potatoes and sunflower seeds.

• Soluble fiber is found in fruits, vegetables and whole grains. This is your best bet for controlling glucose levels and weight. Women who eat a diet high in fiber and low in sugar are less likely to develop diabetes, researchers at Harvard University say.

• Zinc is found in red meat, lima beans and shellfish. If you lack zinc, you may have problems keeping your blood sugar level normal after eating. Only six percent of diabetics were getting their recommended daily allowance of zinc, a survey found. This means taking supplements may be good insurance against diabetes.

• Biotin is a relatively unknown vitamin B. It is found naturally in liver, cereals, and egg yolks.

• Chromium is found in seafood, mushrooms, whole grains, asparagus, beef, liver, and nuts.

• Magnesium in beans, corn shellfish, broccoli, and skim milk keeps your magnesium on track. Low levels of magnesium increases your risk of becoming insulin resistant.

Medical Sources:

Diabetes Care (21:1266)

Journal of the AmericanCollege of Nutrition (17,6:595)