Your diabetes diet is simply a healthy eating plan that will help you control your glucose. Here are some tips to start your diet, from a meal plan, interchangeable lists and even how to count carbohydrates.
A diet for diabetes involves eating the healthiest foods in moderate amounts and meeting the usual meal times.
A diet for diabetes is a healthy eating plan that, by nature, is high in nutrients and low in fat and calories. The key elements are fruits, vegetables and whole grains. In fact, a diet for diabetes is the best eating plan for almost all people.
If you have diabetes or prediabetes, your doctor may recommend you consult a nutrition specialist to help you develop a healthy eating plan. The plan helps you control your blood sugar (glucose), your weight, and the risk factors for heart disease, such as high blood pressure and high blood fats.
When you consume excess calories and fats, your body responds by creating an unwanted increase in blood glucose. If your blood glucose level is not controlled, there could be serious problems, such as a dangerously high level of blood glucose (hyperglycemia) and long-term complications such as nerve, kidney and heart damage.
You can help keep your blood glucose level within safe limits by choosing healthy foods and keeping track of your eating habits.
Weight loss can also facilitate the control of blood glucose and, in addition, offers many other health benefits. If you need to lose weight, a diet for diabetes offers a nutritious and well-organized way to achieve that goal safely.
Details of the diet
A diet for diabetes is based on three meals a day at regular times. This helps your body make better use of the insulin it produces or receives through a medication.
A certified dietitian can help you put together a diet according to your health goals, tastes and lifestyle. This professional can talk with you about how you can improve your eating habits, for example, by choosing portions that suit your body size and activity level needs.
Make the calories worth with these nutritious foods:
- Healthy carbohydrates. During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) are converted into glucose in the blood. Focus on the healthiest carbohydrates, such as fruits, vegetables, whole grains, legumes (beans, peas, and lentils) and low-fat dairy products.
- Foods with high fiber content. Dietary fiber includes all parts of plants that your body can not digest or absorb as food. Fiber regulates the way the body does digestion, and helps control blood sugar levels. High-fiber foods include vegetables, fruits, nuts, legumes (beans, peas, and lentils), whole wheat flour, and bran.
- Healthy fish for the heart. Eat heart-healthy fish at least twice a week. Fish can be a good alternative to high-fat meats. For example, cod, tuna and halibut have less total fat, saturated fat and cholesterol than red meat and poultry. Fish such as salmon, mackerel, tuna, sardines and anjova are high in omega 3 fatty acids, which improve heart health by reducing blood fats, known as triglycerides. Avoid eating fried fish and fish with high levels of mercury, such as tilefish, swordfish and king mackerel.
- “Good” fats Foods. That contain monounsaturated and polyunsaturated fats can help reduce cholesterol levels. Among these are avocados, almonds, walnuts, olives and canola, olive and peanut oils. But do not overdo it, since all fats are high in calories.
What foods to avoid
Diabetes increases the risk of heart disease and stroke by accelerating the arteries becoming clogged and hardened. Foods that contain the following elements can be an obstacle to your goal of achieving a heart-healthy diet.
- Saturated fats. High-fat dairy products and animal-derived proteins such as beef, hot dogs, sausages and bacon all contain saturated fats. Limit daily calories from saturated fats to less than 7%.
- Trans fat. These types of fats are found in processed snacks, bakery baked goods, and margarine. Avoid consuming them.
- Cholesterol. Cholesterol sources include dairy products and animal proteins high in fat, egg yolks, liver and other organ meats. Try not to consume more than 200 milligrams (mg) of cholesterol per day.
- Sodium. Try to consume less than 2,300 mg of sodium per day. But if you have hypertension, try to consume less than 1,500 mg of sodium per day.
Easy Diabetic Food Recipes
1. Hake Al Parsley
Simple to make, hake parsley is one of the best diabetic food recipes, a recipe for quick preparation that you can accompany with a salad or soup.
- 50 grams of onion
- 170 grams of fresh hake
- 15 grams of lemon juice
- 15 grams of olive oil
- Water or fish stock
How to Cook:
- Fry the chopped onion over low heat
- Add the hake and water it with the natural broth of fish or water, and then add a little natural lemon juice
- Let cook until the hake is well cooked
- Crush the parsley and mixed with the olive oil, and with the remaining lemon juice
- Add this mixture on the hake before serving
2. Cucumber and Endive Salad
This recipe is especially indicated for people with this pathology, so you can include it within your group of diabetic food recipes, a simple and quick recipe to elaborate.
- 90 grams of endives
- 200 grams of cucumbers
- 10 grams of black olives
- Olive oil
How to Cook:
- Prepare the endives
- Peel, cut and wash cucumbers
- Add all the ingredients to a plate or salad bowl
- Dress with the oil, vinegar and salt to your liking
Your food is important, so we wanted to offer you some healthy dishes that will take care of your health and prevent your glucose from rising damaging your body. If you want more recipes for diabetes, maybe this recipe book is right for you.