Follow one healthy food it is a fundamental measure of health in all people. However, if you have one chronic illness it becomes even more relevant, especially in people with diabetes. The good news is that the outlook is pretty encouraging – that is, one healthy food aimed at diabetics looks a lot like that of one person without diabetes. In such a way that the main question is which foods should be consumed more and which less? The first thing we can tell you is that the basis of the diabetic eating plan should focus on whole and minimally processed foods (Think vegetables, fruits, whole grains, legumes, nuts, proteins and healthy fats) with little salt and added sugars.
We know that now patterns of nutrition that one abundance of plants They have been linked to a significantly lower risk of developing diet-related chronic diseases. Like the specific case of high cholesterol and hypertension. They are also associated with one better control of diabetes, as well as with the slowing of the progression of chronic diseases related to lifestyle and diet. The good news is you don’t need that follow a completely vegan diet, only one rich in plants, to get the benefits.
How to eat to keep your blood sugar stable
The first thing that is important to mention is that there is none as such certain meal plan, which is generic and works for anyone with diabetes. However, doctors include a fundamental part of the full treatment create a nutritional routine designed to keep blood sugar levels stable. It’s worth noting what makes blood glucose levels rise or fall differs from person to person and it directly depends on the lifestyle. Another important point will depend on the type of diabetes you have and its specific consumption controller medications.
The truth is, it’s not all about what we eat. The individual glycemic response at every meal, the culture, likes and dislikes, current health, work and family are important variables to consider. Another essential aspect for making the perfect plan is sustainable, that is to say it is a viable directive in the long term. Having criteria is also important, creating one nutritious and enjoyable meal plan it is a defining aspect. Yes, you can and in fact you should enjoy what you eat on a diabetic diet.
How do you make a healthy eating plan?
The plate method is a great alternative to balanced meals for diabetics. Mentioned proposal was dwas developed by the Agriculture Department from the United States and is a great stepping stone to learning how to cook a dish with a variety of starch-free vegetables and a healthy balance of carbohydrates and proteins. The method uses a 9-inch dinner plate where half of the plate is based on integrating non-starchy vegetables, a quarter of the plate is lean protein (vegetable or animal) and the remaining quarter of the plate is a starch of your choice (grains or starchy vegetables or legumes or a combination of three).
One of the biggest advantages of this method is not only the right balance of nutrients. Let the most of your plate is vegetable, with animal proteins as an accompaniment. Nutritionists specialize in adjust diabetic plans, they argue variety is key when we take on the task of making our dishes.
Based on the above, be inspired by the wide range of rainbow shades, is a good alternative. Let’s see fruits and vegetables as our best allyNot only do they have unique nutritional profiles, they are also rich in fiber and hugely varied.
Basic tips to consider:
1. Know well about starch exchange
Much has been said about the starch consumption on the diabetic diet and in fact it is one of the main mythsStarch can and should be part of the diet, however, you just have to know how to select themBet on filling the starchy part of your plate ancient grains, whole grains, legumes and starchy vegetables. The best options include products such as farro, whole wheat pasta, quinoa, brown rice, black beans, chickpeas, sweet potatoes, and lentils. They are a great alternative to this increase fiber intake, and it is well known that fiber is one of the most important nutrients control of blood sugar and they also provide a lot of satiety.
2. Don’t forget the seafood
The Mediterranean diet for good reason (classified as the best diet of the year) suggests the consumption of fish and shellfish, it is ideal to consume them twice a week. The truth is heshellfish provide many nutrients, it is especially striking that they are one extraordinary source of omega-3 fatty acids, which are excellent anti-inflammatory properties and have been associated with improved cardiovascular health. Fatty fish, such as salmon, tuna, cod, and mackerel, tend to be higher in omega-3s, try to vary them, and whenever you can, try to buy sustainable seafood. They are too light, low in calories Y very versatile.
3. Salt is important
Have a diabetes diagnosis means that it has to be taken into account in a very special way sodium intake. While it is an essential health measure for everyone, diabetics cannot afford it add to his condition to hypertension. According to data released by WHO, la rThe recommendation for the entire population is to limit sodium intake to 2300 mg per day. In cases where there is also one diagnosis of hypertension it is important to make an extra reduction to no more than 1500 mg of sodium per day. Bet on the use of natural seasonings such as lemon, vinegar, herbs, pepper and spices, these fill the dishes with flavor and contain no sodium.
4. Choose the best fat varieties
The current recommendations from the American Diabetes Association and the American Heart Association more than 10% of the total energy intake from saturated fat to reduce the risk of heart disease and consume little or no trans fat as part of a healthy diet. It is worth mentioning that as a useful reference saturated fat is more in animal fats, as is the case with red meat, processed, butter and bacon. Coconut oil is also a rich vegetable source of saturated fat. Specialists recommend the consumption of fats of vegetable origin, such as olive oil and walnuts lower in saturated fat and higher in healthy fat.
5. Say no to added sugars
All in recent months trends in health and nutrition talk about the consequences of one high consumption of processed foods, which are notable 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 could not even imagine, so it is very important to monitor the quality of the food we eat and always read the nutrition labels. Remember, it’s not just about cutting back on desserts. As a general measure, most people should limit our intake of added sugars to less than 10% of the total calories. A good measure to have it under control is to choose to prepare homemade sauces, dressings and desserts, based on the use of therapeutic and natural ingredients.