follow one healthy eating it is a fundamental measure of health, in all people. However when you suffer some chronic disease it becomes even more relevant, especially in the case of people with diabetes. The good news is that the picture is quite encouraging, that is, one healthy eating focused on diabetics is quite similar to that of a person without diabetes. So the main question is Which foods are recommended to consume more and which less? The first thing we can tell you is that the basis of the diabetic diet plan, should focus on whole foods and minimally processed (Think vegetables, fruits, whole grains, legumes, nuts, protein and healthy fats) with little salt and added sugars.
We now know that the bosses of food which provide a abundance of plants have been associated with a considerably lower risk of developing chronic diet-related diseases. As is the case with high cholesterol and hypertension. They have also been related to one better control of diabetes, As well as with the slowdown in the progression of chronic diseases associated with lifestyle and diet. The good news is that it is not necessary follow a completely vegan diet, Only a plant-rich, to reap the benefits.
How to eat to keep blood sugar stable
The first thing that is important to mention is that as such there is no one certain eating plan, Which is generic and works for all people with diabetes. Doctors, however, include as a fundamental part of the complete treatment create a nutrition routine designed to keep blood sugar levels stable. It should be mentioned, which causes the blood glucose level to go up or down varies from person to person and depends directly on the lifestyle. Another important point will depend on the type of diabetes you have and your particular consumption of control drugs.
The truth is, it’s not just about what we eat. the individual glycemic response at every meal, culture, likes and dislikes, current state of health, work, and family are important variables to consider. Another indispensable aspect for creating the perfect plan is to be sustainableThat is, it is a long-term executable guideline. Having judgment is also important, creating one nutritious and enjoyable eating plan it is a determining aspect. Yes you can and in fact you should enjoy what you eat on a diabetic diet.
How to create a healthy eating plan?
the dish method is a great alternative to balance meals in diabetics. This proposal was ddeveloped by Department of Agriculture of the United States and is a great springboard to learn how to prepare a dish with a variety of starch-free vegetables, a healthy balance of carbohydrates and protein. The method uses a 9-inch food dish where half of the dish is based on integrating starch-free vegetables, a quarter of the dish is lean protein (vegetable or animal) and the remaining quarter of the dish is a starch of your choice (grains or vegetables or starchy vegetables or a combination of the three).
One of the greatest benefits of this method, not only lies in the proper balance of nutrients. Allows the most of your dish is herbal, With animal protein as an accompaniment. Nutritionists specializing in customize plans for diabetics, They argue that variety is key when we take on the task of building our dishes.
Based on the above be inspired by the wide range of rainbow shades, Is a good alternative. Let’s see at fruits and vegetables as our best ally, Not only do they have unique nutrient profiles, they are rich in fiber and of immense variety.
Basic tips to consider:
1. Know well about starch exchanges
Much has been said about the starch consumption a la diabetic diet and in fact is one of the main myths. However starches can and should be part of the diet, you just need to know how to select them. Bet on filling the starch section of your plate with old grains, whole grains, legumes and starchy vegetables. Among the best options are products such as spelled, whole wheat pasta, quinoa, brown rice, black beans, chickpeas, sweet potatoes and lentils. They represent a great alternative to they will increase fiber consumption, And it is well known that fiber is one of the most important nutrients for control blood sugar levels and they also bring a lot of satiety.
2. Don’t forget about seafood
Not in vain the Mediterranean diet (ranked as the best diet of the year) proposes the consumption of fish and seafoodIt is ideal to consume twice a week. The truth is that lseafood provide you with many nutrients, it specifically says the attention they are one extraordinary source of omega-3 fatty acids, Which have excellent anti-inflammatory properties and which have been linked to better cardiovascular health. Fatty fish, such as salmon, tuna, cod, and mackerel, are typically richer in omega-3s, so try to vary — and whenever you can try to buy sustainable seafood. Plus they are light, low in calories i very versatile.
3. Salt matters
have one diagnosis of diabetes it means that it must be taken into account in a very particular way sodium intake. While it is an indispensable health measure in every person, specifically diabetics cannot afford to add to its condition to hypertension. seconds data released by the WHO, la recomendation for the whole population is to limit sodium intake to 2300 mg per day. In cases where too, have one diagnosis of hypertension it is important to consider an additional reduction to no more than 1500 mg of sodium per day. Bet on the use of natural condiments such as lemon, vinegar, herbs, pepper and spices, will fill the dishes with flavor and do not contain sodium.
4. Choose the best fat variants
the current recommendations of the American Diabetes Association and the American Heart Association, are not getting more than 10% of the total energy intake of saturated fats to reduce the risk of developing heart disease and consume little or no trans fat as part of a healthy diet. As a useful reference it should be mentioned that saturated fat is found more in animal fats, As is the case with red, processed meats, butter and bacon. Coconut oil, too, is a vegetable source rich in saturated fats. Specialists recommend the consumption of vegetable fats, such as olive oil and walnuts lower in saturated fats and high in healthy fats.
5. Say no to added sugars
In recent months all health and nutrition trends they talk about the consequences of a high consumption of processed foods, Which shine for their high content of substances harmful to health, as is the case with sugar. In fact it is found in many products that we do not even imagine, so it is very important to monitor the quality of the foods we consume and always read the nutrition labels. Remember, it’s not just about reducing dessert. As a general rule most people should limit our added sugar intake to less than 10% of total calories. A great measure to keep it under control, is to opt for the preparation of homemade sauces, garnishes and desserts, Based on the use of therapeutic and natural ingredients.