The best foods for people with diabetes: know a complete list of the beneficial and most suitable foods for diabetics, which provide nutrients and are low in simple carbohydrates.
The diabetes (medically known under the name diabetes mellitus) is a disease that occurs when the pancreas is not able to produce enough insulin or when cells do not respond well to the stimulus, so that insulin does not act the organism.
Unlike what many people think, although it is true that type 1 diabetes mellitus cannot be prevented (it has an abrupt onset), type 2 diabetes mellitus can be prevented by maintaining a healthy weight, and following a healthy and healthy diet and practicing physical exercise every day.
Diabetic people have a higher risk of suffering from cardiovascular diseases, which is why it is essential to prevent diabetes on the one hand, or when it has already been diagnosed, to keep the different cardiovascular risk factors at bay.
It is essential that the diabetic person follow a heart-healthy diet, which means that the foods they should consume, in addition to having a low glycemic index, are as natural and healthy as possible.
Vegetables and greens
It is advisable to consume between 400 to 600 grams of fresh vegetables every day. The best? Let one dish be raw and another cooked.
Among the most recommended vegetables and greens, we can find onion (helps reduce blood sugar levels), broccoli (improves the effectiveness of insulin and regulates it), garlic and sprouts.
Ideally, opt for low-carbohydrate fruits, consuming around 15 grams of carbohydrates each time. In this sense, it is best to opt for a quarter cup of watermelon or strawberries or half a banana.
Oranges or currants are also interesting, as well as apples or pears.
Remember that the fundamental thing is that you do not eat too sugary fruits, such as plums, melon or grapes.
It is advisable to eat legumes three times a week. They provide fiber, as well as B vitamins and a great diversity of minerals (especially zinc, magnesium and selenium).
Fish and seafood
Nutritionists recommend consuming fish up to 3 times a week. It is even very beneficial to include blue fish once or twice, a heart-healthy food especially useful for preventing cardiovascular diseases.
The best are low-fat fish, such as sole, swordfish, tricks, cod or pollock. As for the way of cooking, it is best to cook them on the grill, in the oven or steamed.
Milk products are especially rich in zinc, a mineral deficient in many people with type 2 diabetes.
Of course, it is best to take them in their skim or skimmed version, and opt for those enriched with vitamins.
Whole grains and pasta
They are foods rich in fiber, becoming in turn an excellent source of energy for diabetics, thanks to the fact that they are composed of complex carbohydrates, which as we know are slow absorption.