I have diabetes – What can i eat: The debut of diabetes is usually a difficult time and full of uncertainties, since in addition to psychological acceptance requires the change of eating habits or customs, some people may start using the diet plans like halki diabetes remedy or some may concentrate on foods.
The diagnosis of diabetes is accompanied by new routines to obtain a better well-being and quality of life. The recommended diet for people with diabetes is no different than what the general population should follow, since it is about eating in a healthier way that is beneficial to health.
People with diabetes must maintain a balance between the food they eat, insulin, medications, and physical exercise in order to control their glucose level.
The aspects that must be taken into account to achieve adequate control of diabetes are maintaining a healthy diet and weight control. Adequate eating guidelines depend on the conditions of each person, according to their weight, sex and physical activity.
Carbohydrates: An Energy Source
Among all foods, the ones that most doubt about their consumption are carbohydrates, which at the same time are the ones that most influence blood glucose values after meals.
However, an excessive amount of carbohydrates in the diet can increase blood glucose levels too much. For this reason, the American Diabetes Association recommends a count of the amount of grams of carbohydrates consumed to set the maximum limit that can be ingested.
There are three main types of carbohydrates:
Foods with a higher starch content are:
- Vegetables like corn, beans, potato, etc.
- Dried beans, lentils, peas and legumes of this type.
- Grains such as oats, barley, and rice due to their wheat flour composition.
There are many types of sugar and some of them can be simple or fast-acting carbohydrates:
- Natural sugars such as those contained in milk or fruit.
- Added sugars during food processing, such as syrup.
The fiber is extracted from foods derived from plants and contributes to a better digestive health . There are many sources of fiber, among the best known we find:
- Fruits and vegetables with edible skin (Apples)
- Whole grains like noodles, cereals, and whole wheat bread.
- Nuts : Walnuts, peanuts, almonds, etc. They are very healthy as long as they are consumed in moderation and raw.
There is a wide variety of foods that contain protein such as meat, soy products, cheese, etc. They are characterized by the amount of saturated fat they contain.
The best alternatives for products with protein, low calorie content and saturated fat are:
Dried beans and legumes
Legumes, peas, and dried beans are a great source of protein and fiber, which is why the American Diabetes Association recommends including them several times a week in your diet. Among the great variety that make up this group of foods we can choose between: beans , lentils , dry peas and soy products that “imitate” meat like hamburgers.
Fish, seafood and meat
Among the most recommended fish and seafood we find tuna, salmon, sardines, clams, lobsters, shrimp. It is advisable to eat poultry such as chicken and turkey without skin. In the case of lean or red meat, it is preferable to buy it fresh and uncut, such as a hip steak or lean meat.
Foods like egg whites, low-fat cottage cheese, and tofu are also great sources of protein.
In the Diabetes Solutions library you can find informational resources and a brochure with everything you need to know about eating in people with diabetes. In it we find the following recommendations:
- Eat several times a day. It is very important to start the day with a healthy breakfast that provides the energy necessary to face the day.
- Restrict fast absorbing sugars (fruit juices, sweets, pastries, etc.)
- Consume foods with slow absorption carbohydrates, since they produce a smoother elevation of blood glucose. Among these carbohydrates we find legumes, pasta, potatoes. It is also recommended to consume foods rich in fiber such as vegetables.
- Reduce fats and limit foods of animal origin. It is important to remember that a high fat diet can increase the risk of heart disease. The important thing is to find a balance, since a small amount of fat at each meal makes it tastier and helps control hunger. Choose monounsaturated fats , such as olive oil and avocado.
- Avoid excessive consumption of eggs.
- Take into account the type of drinks ingested and whether they are sugary. In addition, alcohol consumption must be moderate.
- Avoid cooking with butter or sunflower oil. It is preferable to use olive oil.
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