Nutrition and DietWhat to eat with diabetes?

What to eat with diabetes?

What foods can I eat if I have diabetes? Discover the recommended and appropriate nutrition and foods after the diagnosis of this disease.

The diabetes has become one of the diseases that I tend to worry today many doctors and nutritionists, due to the annual increase of people each year are diagnosed with this disease.

Although there is a type of diabetes whose causes can be genetic, in what is known as type 2 diabetes, the reality is that it is a disease that can be prevented in most cases.

How? Maintaining a healthy lifestyle, following a healthy and balanced diet, maintaining a normal weight (you can know your ideal weight using our BMI calculator), and enjoying a much more active life (or what is the same: get away from the dangerous sedentary lifestyle).

However, when the diagnosis of diabetes occurs, it is normal for many people to ask an obvious question: what to eat when I have diabetes?

What foods to eat when you have diabetes:

  • Fruits, vegetables and vegetables: It is recommended to consume 5 servings a day of fresh fruits and vegetables. Or what is the same: between 400 to 500 grams daily. The best? Combine the consumption of raw and cooked pieces. Onions and garlic are recommended.
  • Legumes: Three times a week, well cooked and if possible in the form of sprouts.
  • Whole grains: The ideal is to consume whole grains every day, without exceeding their consumption to avoid intestinal problems. The ideal is 100 grams / day.
  • Fish and shellfish: Can be eaten up to 3 times a week, including 1 or 2 servings of oily fish. The best preparation options are to steam or bake them.
  • Meats: 2 to 3 servings a week, especially white meats such as chicken, rabbit or turkey.
  • Eggs: It is advisable to consume 2 to 3 eggs a week. Of course, never prepared fried.
  • Oils: Include olive oil or wheat germ oil in the diet (about 30 grams per day maximum). Avoid sunflower and corn oil.

Proper nutrition for diabetes:

proper diabetes nutrition is based primarily on a diet that can eat everything but in moderation, not lacking in daily dietary fiber, which reduces the need for insulin at the same time improving levels of blood sugar.

The ideal within this type of nutrition is to moderate the consumption of proteins, since it is enough only to take enough to cover the basic needs.

Fat consumption should be restricted, especially if you have high levels of bad cholesterol (LDL). Of course, it is true that fats themselves do not have a direct effect on glucose levels, but they do on being overweight, a factor that – as you know – is closely associated with diabetes.

Trying to replace sugar with non-nutritive sweeteners is another very good idea, as well as dividing meals into 5 or 6 servings a day, since in this way it is better to control circulating glucose in the blood.

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