The number of people who are diagnosed as “diabetic patients”, is growing rapidly. There are two types of diabetes. With type 1 diabetes the body does not produce insulin. In Type 2 diabetes the body does not produce enough insulin or the cells are insulin-resistant. If diabetes is left unchecked, it can lead to serious complications. For every person suffering from diabetes, it is important to follow a healthy diet, be physically active, and always check his blood sugar levels.
Carbohydrates are converted into glucose, within the body, causing blood sugar level to increase. The sources of carbohydrates include bread, cereals, rice, pasta, milk, starchy vegetables, fruits, juices and sweets. First of all carbohydrates should be ingested with fresh fruits, vegetables and whole grains. These products contain a lot of fiber and will not be so quick to raise blood sugar levels. They are also rich in vitamins and minerals. One should always read food labels and determine the size of the portions and the amount of carbohydrates per serving.
As for proteins, the emphasis needs to be done on the lean sources of proteins such as chicken, turkey or fish. Other useful sources of proteins include soy products, low-fat cheeses, legumes (lentils, beans, and so on). The fat content of these protein sources are different, but it is best to choose those that contain the least amount of saturated fat. Sources of protein does not contain glucose, so they do not raise blood sugar levels, unless they are breaded.
Fats do not affect blood sugar levels, but experts recommend a diet poor in saturated fats and trans fats, to reduce the risk of heart diseases. Trans fats are mainly found in baked goods, margarine and some of the fast foods, for example, the french fries. Mainly in the diet there should be present monounsaturated and polyunsaturated fats. Useful sources of fat are almonds, walnuts and olive oil.
Although salt has no direct effect on blood sugar, but heart diseases in diabetics are common, so cardiologists recommend reducing the level of daily salt intake to 1,500 mg or less. A diet low in salt helps to reduce the risk of cardiovascular disease and high blood pressure.
Recommended products for diabetics
In diabetes, it does not matter what you eat, but how much and how often you eat. However, there are products that are recommended for people with diabetes. Typically, these products contain little fat, cholesterol, sugar and salt added.
Rich in fiber and protein, but contain little saturated fat, beans are a great food for diabetes. Try different kinds of beans. You can use dried or canned beans. Canned beans, first be sure to drain and rinse to remove excess salt and preservatives.
Dark green leafy vegetables
Fill the dish with spinach, cabbage leaf and curly, or make of them mashed. These foods can be eaten in unlimited quantities. They are poor in carbohydrates and calories. For a good balance also eat starchy vegetables: potatoes, corn and peas.
Fiber, antioxidants, vitamins and many other things you get when you eat fruit, citrus fruit, berries and tomatoes. Choose grapefruit, oranges, lemons and limes. Try blueberries, strawberries and other berries. During each meal you should fill half the plate fruits and vegetables, according to experts.
Avoid processed cereals, eat sprouted grains and bran. Eat barley, oatmeal, wheat bread, high fiber cereal, brown rice. Avoid white bread, sweet pastries and traditional pasta. Besides the fact that whole grains are good for diabetics, they are a good source of fiber and potassium.
Skim milk and low-fat yogurt – are products that provide the body with calcium and vitamin D. Avoid yogurt with excess sugar. Eggs are a good source of protein, but they are rich in cholesterol. You can use no more than 200 milligrams of cholesterol a day, according to experts. Also avoid baking in the solid fats and margarine, because they have a lot of trans fat.
Salmon, tuna and other fish – it is a good source of omega-3 fatty acids. Avoid heavily fried or breaded fish. According to experts, you need to eat 200 to 250 grams of food a week.
Nuts and seeds
A handful of nuts – a perfect snack for diabetics. Nuts are rich in beneficial fats, magnesium and fiber. Try almonds, walnuts, peanuts, sunflower seeds, flaxseed, and so on. Eat them in pure form, without the salt. Despite the fact that it is healthy foods, eat them sparingly, as they are high in calories.
In addition to a healthy diet, regular exercise can also help control blood sugar levels. Exercise helps to lose weight or maintain a healthy weight, which helps control blood sugar levels. In addition, exercise support heart health and muscle mass.