SUITABLE FOOD FOR DIABETIS
What foods should diabetics eat?
What foods should not eat?
Food plays an important role in controlling and preventing diabetes. Ingesting adequate food, along with maintaining an ideal weight, and the practice of some physical exercise is the appropriate way to prevent or control the high blood sugar levels. It is important that the diabetic person goes to the doctor or dietitian to provide him/ her with an adequate diet.
Suitable food for diabetes. What foods should diabetics eat?
We can say that these are the main suitable foods for the diabetic diet:
- Foods containing sugars that the body absorbs gradually : This makes the sugar level in blood can be kept lower and more constant than when eating foods that release their sugars rapidly. Within this group we have:
- Legumes (soybeans, chickpeas, lentils, beans, etc).
- Whole grains (bread, rice, pasta, etc).
- Foods containing soluble fiber. Fiber prevents the rapid absorption of sugar. Fruits are rich in soluble fiber which, besides preventing the rapid absorption of sugar, free sugar gradually. Among them the most interesting ones are:
- Apples or pears : They deserve special attention, since they are very rich in pectin, a non soluble fiber, and minerals magnesium and zinc, which stimulates insulin production. They contain sugars, very assimilable sugars, mainly fructose.
- Psyllium seeds or zaragatona are very interesting because they are very rich mucilages, another type of vegetable fiber.
- Foods that prevent the rapid absorption of sugars: These are foods rich in soluble fiber, which, in addition to slowing the absorption of sugars, help to eliminate cholesterol a disease that can increase the risk of diabetes. Among these foods, those rich in complex carbohydrates (starches) are the most suitable. Among them all, we will mention:
- Whole oats: They are specially rich in soluble fiber. Their usual intake reduces cholesterol in the blood and prevents sugars from food to be absorbed quickly.
- Whole bread or whole pasta, with similar properties.
- Foods that stimulate insulin production: These foods are rich in minerals such as zinc (celery, asparagus, etc.), magnesium (beans, spinach, purslane, or wheat germ ) or chromium (brewer's yeast)
- Protein low fat foods: They help lower cholesterol and reduce weight, which favors lower levels of sugar in the blood. The main plant foods within this group are:
- Legumes or their derivatives such as tofu. Tofu is specially advised . The tofu or tofu are especially encouraged.
- Non vegetarian people should eat lean meats as a source of protein (especially chicken or turkey).
- milk and its derivatives (yogurts, cheese, kefir, etc) should be skimmed.
- Vegetables and low-fat foods especially recommended in the diet for diabetes.
- Foods containing omega-3fatty acids : They help lower cholesterol and improve blood circulation. Good sources of these acids are:
- Blue fish (sardine, salmon, mackerel, tuna, etc)
- Flax seed.
- Some vegetables contain fatty acids in a lower proportion such as strawberries, cucumbers, Brussels sprouts or cabbage.
NON SUITABLE FOOD FOR DIABETIS
What foods should diabetics not eat?
People with diabetes should be specially careful with sugary food, particularly those with a rapid absorption, and with saturated fat food.
Sweets and diabetes . High-glycemic carbohydrates
Control of sweets and other carbohydrates ( sugars, fibers, and starches) have to be done taking into account how fast they are absorbed. To take control of body levels of glucose, people with diabetes you should control fast absorbing - carbohydrates, that should be avoided or eaten occasionally and moderately. This include:
- Potatoes
- French fries
- Bananas
- White bread or derivatives from refined wheat ( white pasta) or refined cereals ( barley, oats, couscous.)
- Refined breakfast cereals
- White rice
- Sugar
- Sugar containing soft drinks.
- Ice-creams
- Pastry
Fats and diabetes
 More information about this subject in " Saturated fat in diabetes" in the above listing
The information given is informative. In case of doubt, consult the doctor. "Botanical" is not responsible for damages caused by self-medication |
