Last Updated on
The proper diet to control diabetes aims to normalize blood sugar levels and achieve a normal weight according to age, sex and height.
When a person suffers from obesity, it is essential to lose weight until reaching a normal weight, since overweight is closely linked to diabetes.
Diet, exercises and regular insulin levels are the essential pillars in the natural method against diabetes.
Foods to Eat and Avoid
It is necessary to take a level diet where the proteins, carbohydrates and fats coexist in their right proportion. In this way, it is important that you learn how to feed yourself so that you can control your diabetes and not feel like you are on a diet that you risk leaving after a lapse.
1. Avoid Simple Sugars
It is important that you reduce the consumption of foods that provide simple sugars (monosaccharides and disaccharides). They are present in sweets, cakes, custards, smoked bacon, sugar and the products made with it. Choose foods that provide complex sugars (polysaccharides) such as flour, cereals, potatoes, legumes, rice, etc.
2. Avoid Eating Bread and Potatoes
Bread and potatoes contain a high glycemic index, the sugar contained in these foods is assimilated more quickly than that of foods such as nuts and legumes. It is also necessary to avoid alcohol consumption since it raises blood sugar levels.
not consume foods rich in saturated fats Avoid the consumption of foods rich in saturated fats. Ideally, replace them with defatted foods or polyunsaturated fats.
Always prefer fiber-rich foods as these help reduce the level of sugar in the blood. You can eat, for example, whole-grain legumes and breads that do not contain bran.
4. Prefer Whole Grain Cereals
Consume cereals (wheat, rice, oats, rye, corn, etc.) and foods made with their derivatives such as breads and crackers. These foods provide carbohydrates and are very rich in fiber. Consume vegetable oil daily, preferably extra virgin olive oil. When cooking do not use lard, butter and palm oils.
5. Consume Vegetables and Fruits Eat
vegetables and raw vegetables both raw and cooked daily. Avoid eating canned or syrupy fruit and jellies and compotes except those made explicitly for diabetics that do not contain candy. Consume all kinds of legumes (lentils, chickpeas, beans, etc.) as they provide a considerable amount of fiber.
6. Prefer Lean Meats When
it comes to meats, the most advisable thing in this matter is that you prefer low-fat meats such as chicken or turkey without skin, rabbit, partridge, quail, pigeon.
Escape to fatty meats, sausages, entrails, smoked and pork. If we talk about fish, you can consume those considered white and blue.
7. Eat Low Fat Dairy
Drink plenty of skim milk and yogurt. Avoid the consumption of whole milk, cured cheeses and whole yogurts.
8. Avoid Sugary Soft
Drinks Beverages such as soft drinks, cola, commercialized juices, and other soft drinks contain a lot of sugar, try to avoid them in the same way as alcohol. Remember that alcoholic beverages increase blood sugar levels and interfere with good control of insulin levels.
Diabetes and Fats
Our body needs a certain amount of fats. Fat deposits help to protect the internal limbs, are a grouped source of energy, are part of the mucous membranes of the cells, mainly those of the brain and contain vitamins A, D, E and K.
However, do not forget that not all Fats are healthy. Fats come from both animal and vegetable sources. Those of vegetable origin and those of fish are the most healthy for the organism.
Fats are classified as saturated and unsaturated. Saturated fats are consistent at room temperature (eg butter), unsaturated fats are liquid (oils).
Saturated fats come mainly from animal origin, however, there are some fruits of plant origin such as coconut oil that contains this type of fat. Fats are transformed into cholesterol in our body.
An example of healthy fat (mono unsaturated) is the one that prevails in olive oil. Examples of polyunsaturated fats are those of corn oil, sunflower oil and saffron oil.
On the other hand, fats known as omega-3 are present in fish.
If you suffer from diabetes you should avoid or restrict the consumption of saturated fats and always prefer unsaturated ones since they will help you to reduce the amount of cholesterol in the blood.