One follows healthy nutrition it is a fundamental measure of health in all people. However, when you have chronic disease it becomes even more relevant, especially for people with diabetes. The good news is that the outlook is quite encouraging, that is healthy diet focused on diabetics is quite similar to that of a person without diabetes. So 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 diet plan for diabetics, should focus on whole and minimally processed foods (Think vegetables, fruits, whole grains, legumes, nuts, protein and healthy fats) with a little salt and added sugars.
Now we know that patterns of feeding which offers a abundance of plants These have been linked to a considerably lower risk of developing chronic diet-related diseases. As is the specific case of high cholesterol and hypertension. They were also linked to a better control of diabetes, as well as slowing the progression of chronic diseases associated with lifestyle and diet. The good news is you don’t need it follow a completely vegan diet, just one rich in plants, to get the benefits.
How to eat to keep your blood sugar stable
The first important thing to mention is that, as such, it does not exist a certain meal plan, which is generic and works for everyone with diabetes. However, doctors include it as a fundamental part of complete treatment create a nutritional routine designed to maintain the stability of blood sugar. It is worth mentioning, which causes the blood sugar level to increase or decrease 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 special consumption medically controlled.
The truth is, it’s not just about what we eat. individual glycemic response at every meal, culture, appreciations and dislikes, current health, work and family are important variables to consider. Another essential aspect for creating the perfect plan is sustainable, ie it is a long-term executable orientation. Having criteria is also important, creating one nutritious and pleasant meal plan it is a determining aspect. Yes, you can, and in fact, should enjoy what you eat on a diabetic diet.
How to create a healthy eating plan?
plate method is an excellent alternative to balance meals in diabetics. This proposal was dis developed by Department of Agriculture from the United States and is a cornerstone for learning 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 table plate if half of the plate is based on the integration of starch-free vegetables, a quarter of the plate is low protein (vegetable or animal) and the rest of the plate is a starch of your choice (cereals or vegetables or legumes starch or legumes or a combination of three).
One of the biggest benefits of this method is not only the proper balance of nutrients. Leave most of your plate is herbal, with animal protein as an accompaniment. Nutritionists specializing in customize plans for diabetics, they claim that variety is the key when we take on the task of building our vessels.
Based on the above, take inspiration from a wide range of rainbow shades, is a good alternative. Let’s see at fruits and vegetables as our best allyNot only do they have unique nutritional profiles, but they are rich in fiber and a huge variety.
Basic tips to consider:
1. Know the starch exchanges well
Much has been said about starch consumption on diabetic diet and in fact is one of the main myths. However, starch can and should be part of the diet, you just have to know how to select them. Bet on filling the starch section of the plate with ancient cereals, whole grains, legumes and starchy vegetables. Among the best options are products such as farro, whole wheat pasta, quinoa, brown rice, black beans, chickpeas, sweet potatoes and lentils. They are an excellent alternative to increases fiber intake, and it is well known that fiber is one of the most important nutrients for controls blood sugar levels and also offers a lot of satiety.
2. Don’t forget the seafood
Not for nothing the Mediterranean diet (classified as the best diet of the year) proposes the consumption of fish and shellfish, it is ideal to consume them twice a week. The truth is that heCrustaceans provide many nutrients, it is especially striking that they are 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 usually higher in omega-3s, try to vary them and whenever you can try to buy sustainable seafood. They are also light, low in calories Yes very versatile.
3. Salt matters
Take one diagnosis of diabetes it means that it must be considered in a very particular way sodium intake. Although it is an essential measure of health for every person, especially diabetics can not afford adds to his condition hypertension. right data published by WHO, la rThe recommendation for the whole population is to limit sodium intake to 2300 mg per day. In cases where there is a diagnosis of hypertension it is important to consider an additional reduction to not more than 1500 mg of sodium per day. Rely on the use of natural spices such as lemon, vinegar, herbs, pepper and spices, they will fill the dishes with flavor and do not contain sodium.
4. Choose the best fat options
current recommendations from the American Diabetes Association and the American Heart Association, do not receive more than 10% of the total energy intake from 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 is worth mentioning that saturated fats are found more in animal fats, as in the case of red, processed meat, butter and bacon. Coconut oil is also a rich vegetable source of saturated fat. Specialists recommend the consumption of vegetable fats, such as olive oil and walnuts. lower in saturated fat and higher in healthy fats.
5. Say no to added sugars
In the last few months all health and nutrition trends talks about the consequences of a high consumption of processed foods, which is notable for its high content of substances harmful to health, such as 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 reducing desserts. As a general rule, most people should limit our intake of added sugar to less than 10% of total calories. An excellent way to get it under control is to opt for training homemade sauces, sauces and desserts, based on the use of therapeutic and natural ingredients.