Following a good diet helps us control our blood sugar and, therefore, avoid complications in our diabetes. However do you know what we should eat and what not? Today we bring you the Best Foods to Control Diabetes that few people know and that you should have available on your fridge door. Do not discard this info and leave read on!
According to the American Diabetes Association more than 30 million people in the US suffer from the disease and is the 7th leading cause of death in this country. A standards of medical care in diabetes study suggested everyone should follow a healthy lifestyle, with exercise and a balanced diet, but diabetics need this even more.
Glycemic Index and Diabetes
There are countless myths about what foods can diabetics eat freely. Glycemic Index just means how low medium or high a food is. For your benefit if you are diabetic you should eat low or medium glycemic foods but specialist say that
University of Florida Health
Robert Hurd, MD, Professor of Endocrinology and Health Care Ethics, Xavier University, Cincinnati, OH
Special care should be taken in the consumption of ‘table sugar’ or sucrose, since its rapid absorption causes an exaggerated glycemic response causing decompensation in patients and increasing the risks of vascular complications. According to a Harvard University study article they refer to glycemic index (another word related to table sugar or sucrose) advising to stay away from it
“Numerous epidemiologic studies have shown a positive association between higher dietary glycemic index and increased risk of type 2 diabetes and coronary heart disease. However, the relationship between glycemic index and body weight is less well studied and remains controversial”
Hardvard University, The Nutrition Source
Our daily life and our glucose control will depend on our diet, so keep in mind what foods we can and should consume and which ones not, and remember to stay away from foods with high glycemic index(Carbs) like white bread.
Sugars and Fats
The diabetic’s first rule is to avoid sugar , it makes sense. However, we can consume sweeteners without calories such as stevia. If you have sweets, it may seem like a problem, but the reality is that we have many healthy and rich recipes and ideas that will delight the sweetest palates. We will banish sugar from the kitchen!
As for fats, we have to avoid the so-called bad fats and bet firmly on virgin olive oil, one of the great secrets of the Mediterranean diet. To snack between meals, choose baked snacks, which are always healthier, substitute butter for margarine and use light dressings.
In this category, we also have to talk about healthy fats that contain for example, nuts , especially nuts, almonds and hazelnuts. In addition to being healthy, these types of foods are very satisfying.
They are great for us!
Flours and Cereals
The white flours should be discarded, but the whole flours can be taken without problem. In our list of diabetic foods you should include soy flour, bran, oatmeal or barley.
With cereals the same thing happens, we have to opt for whole grains like brown rice and whole grain bread, like whole wheat bread.
In this section, we have to highlight barley . Choosing it as a substitute for white rice helps reduce blood sugar by up to 70% . How? Thanks to its rich soluble fibers.
Fruits and vegetables
Fruits and vegetables have to be a fundamental pillar in our diet, although in the first group we have to avoid mango, pineapple or grapes , because they contain a lot of sugar.
Among the fruits, the apple quenches the appetite, fights bad cholesterol and prevents the imbalance of blood sugar levels. Green or red, it is a great snack that we must have among the first positions among our list of diabetic foods.
For its part, avocado contains fats that prevent sugar levels from firing after meals, so it is able to reverse insulin resistance.
Another main food is broccoli , because thanks to its fiber, antioxidants and chromium, it helps regulate sugar in the long term.
In general, we can consume vegetables as long as they are raw, baked, broiled or steamed. The most recommended are dark green leaves (spinach or chard), eggplant, squash or asparagus.
Meats and proteins
Among the proteins we have to try to eat blue fish , which with their fatty acids help to control diabetes and lower cholesterol levels. Salmon, tuna or sardines, in addition to benefiting from these aspects, help us improve our mood.
As for meats, we should take white meats, such as chicken or turkey and fat-free cuts, always cooked roasted, grilled or steamed.
In addition, eggs are foods with great nutritional value, with very beneficial minerals and vitamins. For diabetics they are recommended, since they do not interfere with our glucose , although, like everyone else, we should take them in moderation if we do not want cholesterol to be triggered.
Dairy products
Although many doctors advise against drinking milk when you are diabetic, some researchers say that milk carbohydrates are absorbed slowly, which helps maintain our sugar levels. The milk and magnesium proteins it contains help raise the action of insulin and provide vitamin A, C and D.
The most advisable thing is to take skimmed products, which provide all the nutrients, but eliminate the fatty part.
List of the Best Foods to Control Diabetes
Eating a diet following the previously mentioned elements will allow us to have a correct diet, and that allows us to take control of diabetes.
When preparing the diabetic diet, there are a number of specific foods that, if included in your diet, will regulate blood sugar levels and allow you to obtain another set of benefits:
- Citric fruits. Like oranges, limes and lemons.
- Dark leafy vegetables. Like spinach or curly and / or green cabbage.
- Berries and red fruits. Fish with omega-3 fatty acids. Tuna, sardines, salmon, mackerel, cod.
- Tomatoes.
- Healthy polyunsaturated fats. Nuts, avocados, olive oil, almonds.
- Sweet potato.
- Beans.
- Olive oil
- Colorful salad vegetables like broccoli, cauliflower, eggplant, and asparagus
On the contrary, the foods we should avoid at all costs are :
- Foods with saturated fats and trans fats.
- Processed meats
- Baked goods. what type? white bread
- Snacks previously processed.
- Sugary drinks.
- Salty foods
- Fried food.
- Dairy with high levels of fat.
- White Breads
In the path to find the Best Foods to Control Diabetes you will find all types of foods, but try them with caution and do your research. Avoid sugars, control carbohydrates and include in your recipes foods that improve blood sugar levels. Remember that proper nutrition positively impacts our health, your diabetes and you. Take the list of diabetic foods that we recommend and do not skip a recommendation.
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