Healthy eating and physical activity are two of the pillars to prevent the most common type 2 diabetes. But this is also one of the axes of attitude that the people living with it must follow. Or, after preserving the diagnosis, controlling blood glucose requires not only medication but also a change in lifestyle.
In argentina One in ten people over the age of 18 has diabetes. There are two types: 1 is an autoimmune, it is usually found in childhood, and its treatment consists of the daily use of insulin: 2 (85% to 90% of the cases) are more common in adults, albeit each. After being seen at an advanced age, it is associated with overweight and obesity and sedentary lifestyle and, although its treatment may require insulin, oral medication, diet and physical activity are indicated in most patients.
People with diabetes mellitus eat the healthiest foods, they are moderate and satisfy the regular meal time. "It's a healthy diet that naturally contains a lot of nutrients and low levels of fat and calories." The main points are fruits, vegetables and whole grains. Diabetes is the best diet for almost all people", maintains US Mayo Clinic Specialists.
Following a healthy diet, it helps control glucose (sugar) in the blood, weight and blood pressure, which is also a major risk factor for heart and cerebrovascular disease.
"If excessive amounts of calories and fat are consumed, the body responds and creates an unwanted increase in glucose. Failure to store it can lead to serious problems, such as dangerously high levels of blood glucose (hyperglycaemia) and prolonged complications such as nerves, kidneys and heart damage, "experts warn.
Foods that are made and those who do not
"People with diabetes diet are based on three meals a day with regular schedules, which allows the body to better use the insulin it produces or recover from the medication," says Mayo Clinic.
A nutritionist can be combined plan which contains the recommended parts for each person and corresponds to their taste. You can also specify different methods or a combination of them to implement the plan: on the plate (fill half with vegetables without starch, a quarter of protein and the rest with food based on whole wheat or starch content); number of carbohydrates, exchange systems (one serving of food that is equal to another) or a choice of food glycemic index.
These are foods that include:
✔ noteHealthy carbohydrates. During digestion, sugar (simple carbohydrates) and starches (complex carbohydrates) are broken down into glucose. Focus on the healthiest carbohydrates, such as fruits, vegetables, whole grains, legumes (beans, peas and lentils) and low-fat dairy products.
✔ noteFoods High in Fiber Content. Dietary fiber includes all parts of the plant that can not be digested or absorbed by the body as a food. Fiber regulates body digestion and helps control blood glucose. High fiber foods are vegetables, fruits, nuts, legumes (beans, peas and lentils), wholemeal flour and bran.
✔ noteHealthy fish in the heart. I eat a healthy fish heart at least twice a week. Fish can be a good alternative to high-fat meats. For example, cod cod is less fat, saturated fat and cholesterol than red meat and poultry. Fish such as salmon, mackerel, tuna, sardines and bank anchovies have a high level of omega-3 fatty acids that improve the health of the heart as they reduce the amount of fat in the blood and are known as triglycerides.
Avoid eating fried fish and high-mercury fish such as swordfish and garlic mackerel.
✔ note"Good" fat. Foods containing monounsaturated and polyunsaturated fats can help reduce cholesterol levels and include avocados, almonds, walnuts, olives and rape, olive and peanut oil. However, do not overdo it, because all the fat is high in calories.
Foods to be avoided
Diabetes increases the risk of heart disease and stroke as it accelerates the blockage and hardening of the arteries. The following foods can prevent you from achieving your goal of keeping your heart healthy.
✖Saturated fats. High-fat dairy products and animal proteins, such as beef, sausages and cold meats, contain saturated fat.
✖Trans fats. These types of fat can be found in processed foods, industrial fried goods, butter and margarine. Avoid using them. However, Argentina was a pioneer in this region when it began work on the elimination of trans fatty acids in industrial production in 2010.
✖Cholesterol. Cholesterol sources are high-fat dairy products and high-fat animal proteins, egg yolks, liver and other internal organs. Try not to eat more than 200 milligrams (mg) of cholesterol per day.
✖Sodium. Try to consume less than 2,300 mg of sodium per day (one teaspoon), although if you also have hypertension, you should try to consume less than 1500 mg per day.