Saturday, February 4, 2023

Best foods for diabetics and recipes to include them in the diet

Diabetes is a medical condition characterized by high levels of glucose in the blood because the body does not produce or use insulin, the hormone responsible for signaling that there is glucose that can be used as an energy source. There are two types of diabetes: Type 1 is caused by an autoimmune response that prevents the pancreas from producing insulin, while Type 2 is caused by a high intake of sugar that affects the body’s ability to process it properly. does.

Both types of diabetes can be controlled and prevented through a balanced diet. In addition, diet plays an important role in controlling the symptoms and reducing the risks once the disease is diagnosed. Below are the most recommended ingredients and recipes to include them in the diet to control this disease:

Whole Grains: Quinoa

Quinoa or quinoa, also known as triguilo, Inca wheat, rice or Peruvian rice, is a grain that provides dietary fiber. This superfood is rich in antioxidants, fatty acids, essential amino acids and proteins; In addition, it provides iron, magnesium, zinc, phosphorus, potassium and vitamin B9. Thanks to this, its consumption can help prevent diabetes, heart diseases and breast cancer. Here’s a recipe that includes lentils, which are an ideal source of vegetable protein for diabetics.


  • 100 grams of lentils.
  • 100 grams Quinoa.
  • 1 red capsicum.
  • 1 yellow capsicum
  • 1 avocado or palm.
  • 1 para.
  • 1 red onion
  • 1 cup cherry tomatoes.
  • 1 carrot.
  • 70 grams papa cheese or other type of mature cheese.
  • ½ leek onion.
  • juice of one lemon.
  • Sunflower and Pumpkin Seeds.
  • Olive Oil.
  • to taste: Cumin, paprika, salt, pepper, turmeric, garlic powder and oregano.

Preparation (see video):

Other grains that diabetics can include in their diet are oats, brown rice, amaranth, millet and barley.

Healthy Protein: Fish Rich in Omega 3

Salmon is a blue fish that contains high amounts of omega 3, a type of polyunsaturated fat that is essential for strengthening neurons, keeping the heart healthy, and reducing the accumulation of fat, cholesterol, and calcium in the arteries.

In addition, the Spanish Nutrition Foundation (FEN) states that salmon consumption provides protein, monounsaturated and unsaturated fatty acids, iodine, potassium, phosphorus, selenium, vitamins B6, B12, D and E, thiamin and niacin. In fact, the FEN concluded that “one serving of salmon contains 71% and 23%, respectively, of the recommended intakes of vitamins D and E for men and women ages 20 to 39 who engage in moderate physical activity.” “


  • 1 salmon fillet.
  • ½ para.
  • ½ avocado.
  • ½ red onion
  • 1 radish.
  • 1 slice of wholemeal bread.
  • 3 tbsp cream cheese (optional)
  • to taste: Capers, basil, coriander, cherry tomatoes, olive oil, lemon juice, garlic powder, salt, pepper, paprika, cumin and sesame oil.

Preparation (see video):

Other ideal proteins to include in the diet without the risk of raising blood sugar levels are skinless turkey, whole eggs, beans, nuts, tofu and lentils.

Dairy: Low-fat Greek yogurt or non-dairy milk

Greek yogurt comes from the pasteurization of milk and the difference with other yogurts is that it contains more milk and less water, which means more protein, less sodium and carbohydrates than regular yogurt, and it has more potassium, magnesium, and vitamin A. There are also B’s. Apart from promoting gut health and strengthening bones, Greek yogurt is ideal for controlling appetite and body weight.

Here’s an easy recipe that includes apples, a fruit that has a low glycemic index:


  • 2 apples
  • cinnamon powder
  • to taste: Greek yogurt and nuts.

Preparation (see video):

Another option to replace cow’s milk in the diet is to use plant milks, these have lower sugar content (except hazelnut milk and oat milk. Ideal choices are soy, rice, coconut and almond milk. Next, A recipe for making a recipe one of these desserts with vegetable milk.


  • 100 grams grated carrots.
  • 120 grams oat flour.
  • 60 grams almond flour.
  • 220 ml puree of green apples.
  • 15 ml olive oil.
  • 1 cup almond milk.
  • 1 tbsp sweetener (ideally stevia).
  • 1 tbsp of baking powder.
  • ¼ tsp ground cinnamon.
  • Grape raisins to taste.

Preparation (see video):

Less recommended foods for diabetics

In general, people with diabetes should avoid foods that are high in simple carbohydrates, saturated fats, and sugars. The least recommended is highly processed foods, white bread, white rice, red or highly processed meat, and any drinks or sweets with coloring or high levels of additives.

Nation World News Desk
Nation World News Desk
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