To avoid sudden rises and falls in glucose, it is important to have a regular eating schedule.
prediabetes a situation in which average amount of glucose in the blood This is high (with fasting levels between 100 and 125 mg/dL), but not high enough to be diagnosed as type 2 diabetes.
Until recently, prediabetes was not given much importance, but studies have shown that, in addition to predisposing to diabetes, it increases the risk of heart attack. Therefore it is very important to make lifestyle changes, especially in feed, before blood sugar levels get too high. should also do Physical exercise Because it helps in lowering blood sugar and promotes the action of insulin. In fact, sometimes with an adequate hypocaloric diet and exercise it is enough for the body to function normally again.
What should be the diet if sugar is high?
According to the Spanish Diabetes Society (SED) it is believed In these cases the diet should be as close as possible to that recommended for the rest of the population, ie a balanced diet, very varied and sufficient in energy and nutrients to meet the needs of every age and condition.
In general, it is convenient to have a diet Low in calories and rich in fiberLots of fresh vegetables, as well as fruits, whole grains, legumes, and nuts. It should also be low in processed products, mainly those rich in added sugars.
also need to be regular, To avoid sudden rises and falls of glucose, it is important to have a regular eating schedule, dividing carbohydrates into 5 or 6 meals and eating every 3 or 4 hours.
foods to control diabetes
magnesium
This mineral plays an important role in the production of proteins and Helps in regulating blood sugar levelSince it interferes with the metabolism of insulin.
apparently a diet rich in Will help reduce the risk of type 2 diabetes by up to 26%,
Foods rich in magnesium that are good for you include: Almond (especially nuts), legumes, green leafy vegetables (especially spinach and broccoli), oily fish, dark chocolate, and coffee.
protein
usually, Protein foods do not affect glucose levels blood vessels because they hardly contain (and sometimes lack) carbohydrates. That is why it is recommended to adhere to general recommendations.
The recommended daily amount depends on your age, height, weight and level of physical activity: In case of an adult of average height, 65 grams (13%-15% of total energy). To achieve this, it is sufficient to ensure that the three main meals contain a portion of meat, fish, eggs, legumes, etc.
According to a study by the Hebrew University of Jerusalem (Israel), A breakfast rich in protein and healthy fats may help lower glucose levels. in the blood in case of type 2 diabetes.
complex carbohydrates
Carbohydrate-rich foods have the greatest effect on blood sugar levels, so should pay special attention,
Of course limit sugars or simple carbohydrates, refined flours and products made from them (Table sugar; “white” bread, pasta, and rice; fruit juices and sugary drinks; baked goods such as cookies, cakes, etc.).
They have a high glycemic index (GI), ie, Their digestion is very fast and they go into the blood immediately., This causes higher insulin production, which increases your risk of resistance.
choose whole grains (bread, rice, cereals without added sugar, quinoa, buckwheat, etc.) and legumes: Because they are rich in fiber, they have a low GI, so they raise blood sugar more slowly.
healthy fats
Recommendations for fat intake in diabetes have been changing in recent years. As a result of the results of new researches.
There is no consensus norm on fat And its connection with diabetes: there are those who insist on limiting them all and others who choose a more innovative position and suggest choosing “healthy” fats, such as virgin olive oil, nuts, oily fish. …
“Allow” foods high in saturated fat or cholesterol, such as eggs and some dairy (fermented milks such as yogurt and some cheeses), since it is currently shown that they are not harmful to health, rather they provide benefits.
Experts from the University of Cambridge (UK) have shown that Daily curd helps reduce the risk of diabetes.,
chocolate
cocoa flavonoids are protective and antidiabetic effect, Research from the Polytechnic Institute and Virginia State University (USA), published in the Journal of Agricultural Food and Chemistry, has shown that consuming chocolate can help prevent type 2 diabetes and obesity. It has high cocoa content and should be consumed in moderation.
Java Plum
All Has very low glycemic index And they’re an exceptional source of vitamin C. Furthermore, their phenolic compounds improve glucose regulation.
cinnamon
different studies show that Its use improves fasting glucose in people with type 2 diabetes or prediabetes, Lowers blood sugar and improves cholesterol.
Omega 3
They improve the metabolism of carbohydrates and fats, therefore reduce the risk of developing type 2 diabetes, According to other research published in the Journal of Clinical Endocrinology and Metabolism, omega-3 fatty acids increase blood levels of a hormone (adiponectin) that is associated with a lower risk of type 2 diabetes and coronary heart disease.
blue fish It is rich in Omega 3. Give preference to small-sized varieties.
Las Walnut They also contain large amounts of these fatty acids, which help reduce insulin resistance. A study conducted on women and published in the Journal of Nutrition found that eating walnuts twice a week reduced the risk of developing type 2 diabetes by 21%.
fiber
Fiber, whether soluble or insoluble improves digestion and intestinal transit, in addition to satisfying
In case of diabetes, it is important to follow a diet rich in fiber, because Helps slow down the absorption of carbohydrates Carbon in the intestine, that is, it helps to better control blood sugar.
both people with diabetes and those who are not, It is recommended to consume 25 to 30 grams of fiber a day Eating vegetables, legumes, fruits, whole grains or tubers.
Do fruits increase sugar?
It is often believed that little fruit should be eaten in case of diabetes, as it contains simple carbohydrates or sugars (mainly fructose). The American Diabetes Association recommends just the opposite: Include 3 pieces of fresh and whole fruits a day.
Despite being rich in simple sugars, contains high amounts of fiberHence it does not cause a sudden rise in blood sugar.
It is also rich in water, vitamins, minerals, antioxidants… lower cardiovascular risk (higher in case of diabetes).
you have to eat it fresh and whole, not in juice. Blueberries, grapes and apples are particularly interesting.
