General Practice 2022

What diabetics can eat: foods that are allowed and to avoid

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What diabetics can eat: foods that are allowed and to avoid
What diabetics can eat: foods that are allowed and to avoid

Diet for diabetics is very important to help control blood glucose levels, preventing changes such as hyperglycemia, which is excess sugar, or hypoglycemia, which is an exaggerated drop in sugar. in the blood. Blood sugar imbalance, common in situations where diabetes is not controlled, can lead to he alth complications such as dizziness, weakness, headache and, in more severe cases, can cause blindness, kidney disease or heart disease.

Therefore, in the diet for diabetes it is important to include or increase the intake of fiber-rich foods, as they help control blood sugar levels, called glycemia. Just as you should consume low glycemic index foods, foods that are slowly absorbed by the body, keeping blood sugar levels balanced.See a list of low glycemic index foods.

In addition, it is important to consume foods rich in fat, such as butter, milk and cheeses in moderation, as excessive intake of these foods can cause insulin sensitivity, favoring an increase in blood sugar levels.

It is important that when there is a diagnosis of diabetes, a consultation is made with an endocrinologist and nutritionist so that a complete clinical and nutritional assessment is carried out and the most appropriate nutritional plan is prescribed.

Allowed foods and foods to avoid

See the table below which foods are allowed, which ones should be eaten in moderation and which ones should be avoided:

Allowed In moderation Avoid
Beans, lentils, peas, chickpeas and soybeans Brown rice, wholegrain bread, couscous, cassava flour, popcorn, peas, corn flour, potatoes, pumpkin, cassava, yams, sweet potatoes, beets and turnips White rice, snacks, puff pastry, white wheat flour, cakes, white bread, cookies, waffle
Fresh fruit with skin: apple, pear, orange, peach, apricot, tangerine, red berries and green banana.

Fresh vegetables: lettuce, broccoli, zucchini, mushrooms, onions, tomatoes, spinach, cauliflower, peppers, eggplant and carrots.

Fresh fruit: melon, papaya, jackfruit, persimmon, pinecone and grapes Fruits: watermelon, fruit in syrup, fruit jellies and fruit juices

Dried fruits: dates, figs, apricots, raisins, plums,

Oat flakes, corn, quinoa, rye and barley Wholegrain pancakes prepared at home Breakfast cereals that contain sugar
Lean meats: chicken, turkey, fish, seafood, eggs and tofu Red meats Sausages: salami, bologna, ham, sausage
Stevia Sweetener Other sweeteners such as sodium saccharin and aspartame Sugar, honey, brown sugar, syrup, sugar cane, ice cream and chocolates
Seeds: sunflower, linseed, chia, pumpkin.

Dried fruits: walnuts, cashews, almonds, hazelnuts, peanuts

Olive oil, linseed oil, avocado oil and coconut oil Frying foods, refined vegetable oils such as soy or sunflower, margarine, butter and lard
Sweetened water, teas and coffee, naturally flavored waters Sweet chocolate, preferably with more than 80% cocoa Alcoholic beverages, industrialized juices and soft drinks
Milk and skimmed yogurts, white cheeses such as ricotta, Minas or cottage Milk and semi-skimmed yogurts Whole milk and yogurts, yellow cheeses, condensed milk, curd, cream and cream cheese

The ideal is to always eat small portions of food every 3 hours, having 3 main meals and 2 to 3 snacks a day (mid-morning, mid-afternoon and before bed), respecting the meal time.

Allowed fruits must be consumed together with other foods during meals and always in small portions. It is important to give preference to the consumption of the whole fruit, since the amount of fiber is greater than that present in juices.

Can you eat sweets in diabetes?

It is important to avoid eating sweets in diabetes, as they contain large amounts of sugar, which makes the blood glucose level rise too high and diabetes becomes uncontrolled, increasing the risk of diseases associated with diabetes, such as blindness, heart problems, kidney problems and difficulty healing wounds, for example. See a complete list of foods high in sugar to avoid.

However, if you have a balanced diet and blood glucose is controlled, you can eventually consume some sweet, preferably prepared at home.

What to eat to lower diabetes

To lower blood sugar and control diabetes, it is recommended to consume fiber-rich foods at every meal, with at least 25 to 30 grams per day. In addition, preference should be given to foods with a low and medium glycemic index, which will help to control blood glucose levels.

To control diabetes it is also important to perform physical activity regularly, such as walking or dancing for 30 to 60 minutes a day, as this helps regulate blood sugar levels.

In addition, you should measure your blood sugar daily and use the medications prescribed by your doctor. It is also important to consult with a nutritionist to create a proper eating plan.

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