2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
We live in a time of global obesity. Statistics show that between 9 and 30% of the population is overweight, which increases the risk of type 2 diabetes.
Weight balancing is essential because extra pounds predispose the body to sensitivity to insulin.
Diabetes is very dependent on diet. In mild form, a diet is determined that has a therapeutic purpose. Strict adherence to dietary norms is especially important in moderate and a necessary measure in severe diabetes.
It is normal to eat about 55-60% carbohydrates, 30% fat and 11-16% protein a day.
It is mandatory to drink enough water to ensure a good metabolic process in the body.
Carbohydrates in plants are a major source of energy and there is no direct relationship between caloric intake and blood sugar levels. Fat is also a source of energy, and protein is the main building block of the body, muscles, skin, blood cells and brain. On the other hand, protein is a poor source of energy.
In the 1970s, it was found that there was a link between eating high-fat foods and heart disease, and the risk in diabetics was high. Today, diabetics are advised to consume products containing complex carbohydrates, fiber, low in sugar and fat.
Diet in diabetes is not only part of the treatment, but also a means of therapy.
Now we will introduce you to some of the basic rules of nutrition:
- You need to eat at least 3 times a day.
- Minimize beverages and sugar-containing products.
- Prefer foods rich in fiber. These are wholemeal bread, beans, peas and lentils. This food slightly raises blood sugar and slows down the absorption of glucose.
- Eat more fruits and vegetables, avoiding sweets - grapes and mangoes.
- Dried fruits are also allowed, but in small quantities.
- You need to monitor the amount of fat intake. Only 10% of the calories consumed during the day should be derived from fatty substances.
- Minimize the use of salt, it raises blood pressure.
- Alcohol is allowed, but only in moderation. It lowers the blood sugar level below the permissible minimum - 3, 3 mmol / l. Liqueur is completely forbidden, sweet and semi-sweet wines as well. It is permissible to take up to 250 ml. semi-dry and dry wines, as well as 50 ml. concentrated alcohol.
- Products that mainly contain carbohydrates such as chocolate, biscuits, bread, potatoes, jam, etc., raise blood sugar levels. You should consume them in very moderate amounts because they are not nutritious. They supply more energy than the body needs, and the excess amount is converted into fat.
Experts recommend eating foods with a low glycemic index because they break down more slowly, which maintains normal sugar levels.
Choose foods with complex carbohydrates because they are rich in vitamins, minerals and protein. Such are potatoes, pasta, bread, rice, many vegetables and legumes.
Animal fats are excluded. Vegetable ones are allowed - rapeseed oil and olive oil.
It is recommended to eat oily fish twice a week - salmon or mackerel, as they are rich in omega-3 fatty acids.
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Healthy Menu For Diabetics
With diabetes, it is difficult for a person to absorb sugar, which is the main source of energy. As a result, the cells do not receive energy, a person feels constant fatigue, he has to drink a lot of fluids. With a healthy diet, you can maintain a normal blood sugar level in diabetes.
