Table of contents:
- 1. Whole grains
- 2. Low Glycemic Index Foods
- 3. Fresh fruit
- 4. Fresh vegetables
- 5. Low-fat milk and dairy products
- 6. Lean Proteins
- 7. Nuts
- Amount of food
The best foods for diabetics are those with good amounts of fiber, such as whole grains, fresh fruits and vegetables, which help keep blood glucose levels balanced.
Excessive fat intake can also cause an increase in blood glucose levels and therefore lean protein foods such as low-fat milk and dairy products and lean meats such as chicken, eggs, tofu or fish are good foods for people with diabetes.
According to the Brazilian Society of Diabetes, the diet of people with diabetes should be the same as any other person, that is, balanced and varied. However, one should pay attention to the amounts of carbohydrates in the diet, as even fresh fruits, which are he althy, can increase blood sugar levels if consumed in large quantities.
The best foods for diabetics are:
1. Whole grains
Whole grains such as brown rice, oatmeal, whole-grain pasta, quinoa, corn, whole wheat or buckwheat are sources of carbohydrates and are great foods for diabetics as they are rich in fiber that helps to release slowly ingested carbohydrates, controlling blood sugar levels. Discover all the whole grains and the benefits of these foods during the day.
In addition, whole grains provide fiber that helps reduce the absorption of fat from food, which contributes to the prevention of diseases such as obesity, atherosclerosis or heart attack.
2. Low Glycemic Index Foods
Foods with a low glycemic index, such as yogurt, beans, lentils, apples, oranges, pears, plums or walnuts, contain fiber and proteins that favor the slower absorption of carbohydrates, contributing to the balance of blood glucose levels, being great foods for diabetics to include in their daily lives.Here's how to use low glycemic foods in diabetes.
3. Fresh fruit
All fresh fruits such as oranges, bananas, pears, strawberries or apples are great foods for diabetics and should be consumed daily. However, despite being he althy, it is important to consume up to 3 servings daily, as they also have carbohydrates that in excess can increase blood glucose.
Furthermore, it is important to consume whole fruits, with skin and pomace, avoiding juices or cooked fruits, for example. Because when the fruits are whole and natural, the amount of fiber is much greater, helping even more in the control of blood glucose. Discover the fruits that diabetics can eat.
4. Fresh vegetables
Fresh vegetables, such as lettuce, tomato, green beans, zucchini or Swiss chard, are rich in vitamins and minerals that are essential for the body to function, helping to produce hormones such as insulin, controlling diabetes.
Vegetables should be consumed daily at lunch and dinner, as they are great sources of fiber, which help control blood glucose levels and also reduce the absorption of fat from food, preventing cardiovascular diseases, such as high blood pressure., heart attack or stroke.
5. Low-fat milk and dairy products
Semi-skimmed or skimmed milk, semi-skimmed or skimmed natural yogurt and low-fat cheeses, such as ricotta, cottage or Minas type cheese, are great foods for diabetics, as they have a low glycemic index, helping to control blood glucose levels.
These foods should be consumed daily for breakfast and afternoon snack, for example, as they also provide calcium, a mineral that acts in the release of insulin in the body, directly contributing to the control of diabetes.
6. Lean Proteins
Lean proteins such as chicken, tofu, fish, eggs, seafood or turkey are important as they participate in the formation of hormones, such as insulin, being great foods for diabetics.
Lean proteins also have a low glycemic index, promoting the slow release of carbohydrates from the meal into the blood. Therefore, they should be consumed daily at lunch and dinner.
Dried fruits, such as cashews, almonds or Brazil nuts, are rich in fibers that help control blood glucose levels. Discover all the benefits of nuts and how to consume them.
In addition, nuts are also great sources of he althy fats, contributing to the prevention of diseases such as atherosclerosis, heart attack or stroke. However, excessive consumption of fats can also increase glucose levels and, therefore, the recommendation of a maximum of 4 units per day, which can be consumed in snacks or breakfast, for example.
Amount of food
The amount of foods recommended for diabetics varies according to the person's current he alth status, glucose levels and age.Therefore, before starting a diet for diabetes, it is recommended to go through a consultation with an endocrinologist and a nutritionist to adjust the diet according to individual needs.
In the diet for type 1 diabetics, carbohydrates are usually counted according to the glucose level checked before each meal and the amount of insulin that the person administers. See the treatments indicated for those with type 1 diabetes.
For those who have type 2 diabetes, carbohydrate counting is not used and the diet is made according to the average glucose verified within a period, if the person is overweight or has another problem he alth conditions such as high blood pressure or high cholesterol. Learn more about how type 2 diabetes is treated.