Keep an eye on the diabetes it’s not impossible. Following a specific diet and adopting an active lifestyle are the first steps to succeedlive peacefully with this chronic disease. In particular, the diet plays an essential role. As experts explain, those who suffer from diabetes He doesn’t necessarily have to give up the foods he loves, it’s simply important to understand how to include them in a balanced diet that aims to maintain healthy blood sugar levels. Let’s see some of the best foods capable of stabilizing insulin and blood sugar levels. However, this is just general advice and is It is always good to ask your doctor for advice before making significant dietary changes.
Whole foods, great for those with diabetes
Whole grains offer a healthier alternative to processed or refined grains. They contain the endosperm, bran and germ of a grain. Refined grains contain only the endosperm, offering fewer nutritional benefits. The main difference is that whole grains have more vitamins and minerals, while refined grains include only the starchy part of the grain, which contains fewer nutrients. Better to choose products with 100% whole ingredients. Some popular examples include: whole-wheat pasta and rice, bread, cereal, quinoa, oats and oatmeal, cornmeal, croutons. The most important thing is to look at the label carefully and choose 100% wholemeal products. It is a good idea to include wholemeal products during meals or snacks, to help the body control blood sugar levels. According to one 2017 revisionconsuming whole grains can help prevent cardiovascular disease and several types of cancer, including gastric, pancreatic and colorectal cancer.
Non-starchy vegetables
it is an excellent addition to almost any diet, including those suitable for people with diabetes. There are mainly two types of vegetables: starchy and non-starchy. Starchy vegetables are high in carbohydrates, which can raise a person’s blood sugar levels. The guidelines recommend consuming at least 2-3 servings of non-starchy vegetables per day. Some examples of non-starchy vegetables are: spinach, kale, leafy greens, onions, cucumbers, mushrooms, cauliflower, peppers, bok choy, broccoli, Brussels sprouts, salad greens such as arugula or lettuce. They can be eaten raw in salads or steamed or boiled and seasoned with a spoonful of extra virgin olive oil and lemon.
Some types of fatty fish
Some types of fish, first of all salmon, are rich in proteins and omega-3 fatty acids. Proteins represent an excellent ally for those with diabetes as they do not affect blood sugar levels. They help you feel full and provide essential nutrients without affecting blood sugar levels. Those suffering from diabetes should include fatty fish in their weekly diet. Obviously, like many other foods, the important thing is to cook lightly, avoiding heavy and caloric cooking.
Choose good fats
Generally we tend to believe that fats are always bad for you and are associated with poor health. In reality, fats should not be banned but simply chosen with care, given that some of them, on the contrary, are allies of our health. Healthy fats are monounsaturated or polyunsaturated. Omega 3, a fatty acid that some fish are rich in, is an example of this. Trans and saturated fats, on the contrary, levels increase of bad cholesterol in the blood. This may contribute to the risk of cardiovascular disease. Eating more good fats and avoiding bad fats can help reduce levels of harmful cholesterol, improve heart health and provide better blood sugar control. Many foods are rich in unsaturated fats. Some examples are: avocado, olive oil, dried fruit and nuts, salmon, tuna. A 2013 revision suggests that avocados offer a number of health benefits. They can improve cardiovascular health and aid weight management.
High protein foods
Protein is an essential nutrient that we find in meat, fish, dairy products, some vegetables, dried fruit and legumes. Research suggests that protein does not raise blood sugar levels and helps you feel full longer. However, some studies have highlighted that, to prevent diabetes, it is better to choose vegetable proteins as animal proteins, in the long run, can lead to diabetes. For this reason it is better to choose lean meats such as chicken or turkey or legumes such as beans, lentils, peas, dried fruit such as walnuts or almonds, soy and tofu.
Diabetes, foods to avoid
There are several foods that those suffering from diabetes should avoid or eat in moderation. The following foods, in fact, can cause spikes in blood sugar and increase insulin levels: sugary drinks, carbonated drinks and fruit juices, processed foods and baked goods, which often contain trans fats, rice, refined bread and pasta, cereals for breakfast with added sugar, yogurt with added sugar, honey and maple syrup, flavored and sweetened coffee drinks, French fries.