To keep your glucose levels under control it is imperative that you check your eating habits and modify them if necessary. In this article, we will tell you how you can improve your diet if you are diabetic. Do not miss it!
How to improve your diet if you are diabetic
Adapting the diet is one of the best ways to avoid possible complicationsderived from diabetes. For this reason, we recommend that you pay special attention to everything you eat.
Always choose foods of high nutritional value and quality , and do not eat in abundance. Remember that to keep glucose under control it is preferable to eat small portions. Another recommendation? Try to organize your meals, that is to say, keep food intake times in order to avoid blood sugar spikes.
In general, changes in the diet of people with diabetes focus on the need to eat healthy foods that meet nutritional needs , while maintaining an appropriate weight and a controlled level of triglycerides and cholesterol. Let’s see some ideas below.
Diet tips for diabetics
Modifying your eating habits and adapting them to your condition is essential to guarantee a good quality of life. Eating well, without excess calories or quantities, will allow you to optimize the production and use of insulin , precisely the main problem that causes diabetes.
Of course, before modifying your diet, go to your doctor and check with him what foods you should incorporate or remove from your usual menu. No one better than him can advise you.
1. Moderates the consumption of foods that turn into sugars
Did you know that sweets are not the only foods that can trigger glucose? Simple carbohydrates trigger the glucose values, since they become such a substance when absorbed by the body.
This does not mean that you should avoid carbohydrates but you should know how to choose complex type carbohydrates , which are progressively released and allow better control of blood glucose.
2. Eat protein
In general, high-protein foods do not usually increase blood glucose levels. For this reason, their daily intake is usually recommended, always following the appropriate portions for age, height and weight.
A 2014 study concluded that a breakfast rich in protein could provide metabolic benefits to people with type 2 diabetes . Check with your doctor about it.
3. Choose slow-absorbing carbohydrates
Complex carbohydrates are absorbed slowly, meaning that the elevation of glucose levels occurs more gradually , thus avoiding the peaks so dangerous for diabetics. Eat whole potatoes, pasta and rice, whole wheat bread and legumes.
4. Take care of your fat intake
The reality is that there is no conclusive information regarding the recommended fat intake in case of diabetes. There are several studies with different conclusions. While there is no single criterion, we could say that:
- You should choose foods with “good” fats over those with saturated fats. For example, an avocado over a chorizo or olive oil instead of butter.
5. Avoid juices
He always prefers to eat a piece of fruit to drink a juice. Although an orange and an orange juice made with a piece of fruit have the same amount of sugar, the sugar in the juice is absorbed more quickly, which can generate a too abrupt rise in glucose.
6. Eat nuts
A study published in February 2019 in Circulation Research analyzed more than 16,000 people suffering from type 2 diabetes. The conclusion of this research was that the habitual consumption of almonds, pistachios and nuts would help to reduce the risk of cardiovascular diseases in adults with diabetes of type 2 .
It is estimated that those people who eat at least five servings of walnuts per week are 17% less likely to develop cardiovascular disease than those who eat only a couple of servings per week.
7. Eat cinnamon
The data in this regard are contradictory . While some studies argue that consuming cinnamon regularly could help lower blood glucose in those with type 2 diabetes, others say there have been no variations in the people studied. Before changing your diet to include cinnamon, consult your doctor.
Improve diet if you are diabetic is the first step to control your disease. Of course, you should not make any kind of radical change of habits without consulting a specialist. As we always tell you: no one better than your doctor will be able to advise you based on your nutritional needs and your physical condition.