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A diabetic diet is a diet that can prevent, in some cases even reverse the effects of problems with diabetes. Adopting a diet to prevent and control diabetes does not mean huge sacrifices, but it can be a tasty and balanced food, which will positively affect mood and add energy.
Basic information about the diabetic diet
A diabetic diet is to prevent and help control diabetes, which is why the most important thing at the beginning of this new style of eating is losing excess weight. Sometimes a 5-10% of body weight helps to reduce the level of blood sugar completely, and at the same time also a cholesterol. Losing weight and eating healthier foods, may also have an enormous impact on mood, energy, and well-being.
Not every type of fat is the same. The greatest risk of accumulation of sugar in the blood carries in fact, abdominal adiposity because that is where it surrounds the organs and the liver, which is closely associated with insulin-resistance and diabetes. The risk of diabetes increases significantly if the waist is more than 35 inches in women and 40 inches in men.
Additionally, the calories derived from the consumption of fructose – often added to soft drinks, and confectionery products, can increase the accumulation of fat around the abdomen, therefore limit the intake of sugars can help to slim the waist, and thereby reduce the risk of diabetes.
Healthy eating, with which is associated with diabetes diet does not have to be complicated, and this diet can fully meet all the needs of the body. You have to pay attention to the selection of ingredients and dietary intake of carbohydrates.
Diabetic diet recommends consumption of goods such as:
- healthy fats from nuts, olive oil, fish oil, flax seeds, milk and dairy products, avocados,
- fruits and vegetables, preferably fresh, colorful, whole,
- high fiber grain and baked goods whole grain or grain legumes
- fish and shellfish, poultry farming organic
- high-quality proteins like eggs, beans, milk, cheese, yogurt (preferably unsweetened).
Limit should be in turn intake:
- trans fats, fried foods,
- packaged snacks, fast food, products with high sugar content as the bread, sweets, crisps, desserts,
- white bread, sugary cereals, pasta and refined rice
- processed meats derived from animals fed with antibiotics, growth hormones, and feed with GMOs
- light products in which the fat is replaced by sugar (nonfat yogurt).
During the selection of carbohydrate should be based on foods rich in fiber – slow release carbohydrates. Carbohydrates, in fact they have a significant impact on blood sugar levels, much bigger than fats or proteins, so it is important to eat the appropriate kinds of them. You should limit refined carbohydrates like white breads, pasta and rice, as well as soft drinks, sweets prepared dishes or snacks. Focusing on a slow-release carbohydrates, we make they are digested more slowly, and thus can prevent excessive jumps of insulin and its secretion.
The glycemic index – a few words
High glycemic index (GI) foods cause rapid spikes in blood sugar, while low glycemic index, helps to reduce blood sugar. Eating foods with a low glycemic index is being promoted as a tool to help manage blood sugar, but it does not always work.
Using of tables of the glycemic index of foods is often complicated and not entirely clear. The research reveals that adherence to the principles of the Mediterranean diet-type, or other supporting heart health, can reduce not only the glycemic load of your meals but also improves the quality of the diet. Diet for diabetics, should be similar and not necessarily related to the meticulous counting calories and glycemic index.
Diet for people with diabetes works best when we take care of the regularity of meals. Perfectly useful in it is also a food diary, which helps control the daily meals.
Eating regular meals in diabetic diet is important because of several aspects:
- our bodies can easier regulate blood sugar levels and body weight, while regularly supplied to it nourishment,
- striving for regularity also helps take care of moderate, but also wholesome portions of meals.
Additionally, it is worth remembering, to begin the day with a good breakfast, which will give the energy to start the day and will provide a constant level of blood sugar.
Every day, you should ensure, for a similar amount and caloric content of meals – regarding the size and composition of the portions, not necessarily count every bite. Ideally, will help a food diary, which allows us to discover our problems (snacking, etc.), increasing awareness of what, why and how much we eat.