The diabetes mellitus, unfortunately, is not an easy disease to wear. Luckily, science has been studying for a long time, and advances in discoveries in relation to this disease have taken advantage of moving them to fields such as nutrition, and working taking into account the considerations of this disease.
Fortunately, it is not necessary to follow a specific diet to coexist along with this pathology, but take into account a series of patterns when feeding as those that we present below is highly recommended.
What kind of food should a diabetic have?
If you suffer from diabetes, unfortunately, you should be aware of the amount of carbohydrates you consume on a daily basis, since these affect your blood sugar levels much more than fats and proteins (although many diabetics must also control the intakes of these two macronutrients).
It is also highly recommended that you take into account the glycemic index of food, that is, the speed of a food to raise our blood glucose after ingesting it. Foods with a high glycemic index will quickly create a blood glucose peak, while low glycemic index foods will have a smaller effect.
In particular we should focus on following three tips:
- Eat everything, since there is no prohibited food for diabetics (no, even alcohol is allowed, but in a very controlled and occasional, and only if we see that our health can not commit after intake).
- Take care of our caloric intake, since an excessive amount can be harmful (This can make us gain weight, and in type 2 diabetics the fat will make our body respond even worse to insulin).
- To consume enough fiber , since this slows down the absorption of the food and this avoids that the peaks of the foods with high glycemic index are so pronounced.Diabetes and diet
TLC and diabetes
It is very likely that you will be recommended a TLC (Therapeutic Lifestyle Changes) diet if you suffer from diabetes and high cholesterol. Its goal is to reduce cholesterol levels, make us lose extra weight, become more active and reduce the risk of heart disease, which are very common in diabetics.
This diet is based on:
- Maintain fat intake at 25-35% of daily calories
- Maintain carbohydrate intake at 50-60% of daily calories
- Maintain protein intake at 15-20% of daily calories
- Eat at least 20-30 grams of fiber a day
- Eat less than 200 mg of cholesterol daily
- Consume a maximum of 7% of calories in the form of saturated fats, 10% in the form of polyunsaturated fats and 20% in the form of monounsaturated fats.
It is also recommended to increase the amount of exercise and combine it with your medical treatment in case you are following one.Diabetes and exercise
Sugar and other sweeteners
You can also consume sugar as such despite being diabetic, but remembering that the doses should not be excessively high, because its absorption is very fast and the peak in our blood glucose can cause problems. In case of consuming it, in addition, we should check our blood sugar amount after the intake and adjust our insulin dose if we are taking medication.
On the other hand, products with artificial sweeteners or “without sugar” are not necessarily free of carbohydrates. Many of them carry carbohydrates, so we should check the label of nutritional value.
Stevia is a highly recommended option, since it is not artificial and lacks calories.Stevia and diabetes
If we suffer from diabetes, we must be aware of it at all times, as it is very easy for our sugar levels to rise excessively and we are unable to control them.
On the other hand, and from my point of view, I would not recommend a TLC for a diabetic, since in my opinion the amount of carbohydrates that it raises is too high. Instead I would propose a hyperproteic diet divided into phases in which the amount of carbohydrates we consume is less than in others, so that it is not difficult to get used to it and that our carbohydrate quantity is not excessively high but neither does it brush against ketosis.
Related Wiki Link: https://en.wikipedia.org/wiki/Diabetic_diet