Diabetes is a disease spread by epidemiological proportions in the world, and even in our country is present in large numbers. Lives of people facing this disease are slightly different than usual, they need to be cautious and be careful what and how much they eat. We hope that we can help so that their days will be nicer and easier, we suggest you recommend this article on nutrition to other people who have diabetes and help us in our goal.
There are many factors that affect the occurrences of diabetes, among the most common reasons are: unhealthy diet (diet rich in fat), physical inactivity and genetic predisposition.
There are two main types of diabetes: type 1 and type 2. Type 1 diabetes is a type of autoimmune disease followed by almost complete destruction of pancreatic cells that produce insulin – in this case treatment with insulin is required. Type 2 diabetes can be detected by normal procedure, and it is manifested by reduced or increased production of insulin, usually the cause of hyperglycemia is insulin resistance (insulin that circulates in the blood, but is not able to properly perform its main function).
Diet recommendations for diabetics
For both types of diabetes recommendations for diet in order to reduce the use of drugs are (or completely exclude the use of drugs for type 2 diabetes), avoid hyperglycemia in order to prevent complications that can arise from rampant level of blood sugar.
The purpose of diet is to keep blood sugar levels within the normal range, and this is achieved with a higher intake of foods with low to medium glycemic index, avoiding foods with high glycemic index and those who have many carbohydrates. With the right combination of food intake and allowed quantities of certain foods, diabetics can include many different products in their diet.
Products that have to be avoided: sweets, pastries, fatty pastries, sugared fruits and cereals, potatoes (when you eat potatoes you need to combine food with a low glycemic index), fatty dairy products, juices with sugar, fat fried meat, hydrogenated vegetable oils, fatty sauces, bacon, sausages, salami.
Products that are good to consume: whole grains, bread, whole grain cereals, dark green leafy vegetables and all other vegetables, fresh fruit (larger quantities of fruit with less sugar, and smaller amounts of fruits with more sugars) dairy products with reduced fat, legumes, lean meat and eggs, non-hydrogenated vegetable oils, olive oil, avocado, etc.
Proposed food changes for diabetics
- Breakfast: 1 fruit, then 1-2 slices whole wheat bread whole grain cereal with layer of avocado, sunflower, chickpeas (or another strong layer of your choice).
- Lunch: lentils, beans (or beans), 1-2 piece of whole wheat bread whole grain cereal / or fish or lean poultry meat and re seasonal salad of your choice, with little oil and salt.
- Dinner: rice with vegetables and salad, or rice with 1 piece of fruit.
Besides the three main meals you need and 2-3 snacks that are mostly composed of 1-2 pieces of fruit or a cup of yogurt.
The distance between meals should be 2.5 to 3 hours in order to avoid hypoglycemia.
The dangers of “sugar belly”
Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy and granola bars) are more likely to add weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.
- Healthy fats from raw nuts, olive oil, fish oils, flax seeds, whole milk dairy, or avocados
- Fruits and vegetables-ideally fresh, the more colorful the better; whole fruit rather than juices
- High-fiber cereals and breads made from whole grains or legumes
- Fish and shellfish, organic, free-range chicken or turkey
- High-quality protein such as eggs, beans, milk, cheese, and unsweetened yogurt
- Trans fats from partially hydrogenated or deep-fried foods
- Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts
- White bread, sugary cereals, refined pastas or rice
- Processed meat and red meat from animals fed with antibiotics, growth hormones, and GMO feed
- Low-fat products that have replaced fat with added sugar, such as fat-free yogurt
Be careful about alcohol
It’s easy to underestimate the calories and carbs in alcoholic drinks, including beer and wine. And cocktails mixed with soda and juice can be loaded with sugar. Choose calorie-free mixers, drink only with food, and monitor your blood glucose as alcohol can interfere with diabetes medication and insulin.
Various types of fruits have priority and are beneficial for diabetics: apricots, strawberries, grapefruit, orange, pear, melon and apple, while figs and on the other hand, dates and dry fruits with a higher concentration of sugars should be consumed rarely and in small quantities.
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