Blood sugar or glucose is important for the normal functioning of the body. The American Diabetes Association states that many foods are converted to this substance, which the body uses as energy to fuel the brain, heart and muscles.
When sugar levels rise, it is possible to develop a disease called diabetes, which can lead to serious health problems over time. However, even if a person does not have diabetes, they may still experience problems if their blood sugar is too low or too high, explains the Medical Library. Medline Plus.
“In order to use glucose for energy, the body needs insulin, a hormone that helps glucose enter cells. If a patient has diabetes, their body cannot produce enough insulin. may not use it properly, or both,” according to the US National Institute on Aging.
While there is currently no cure for diabetes, losing weight, eating healthy, and staying physically active help control it. A diabetes diet involves eating healthy foods in moderation and sticking to regular meal times.
Whether you have type 1 or type 2 diabetes, choosing the right foods is an important way to keep your blood sugar at a healthy level. If this substance is controlled, the chances of vision loss and heart disease, among other conditions, are reduced.
The diet should be low in fat and calories to reduce excess sugar from the body. The key ingredients are fruits, vegetables and whole grains. In fact, experts at the Mayo Clinic Research Institute say the diabetes diet is the best eating plan for almost everyone.
One of the most important aspects to be kept in mind is that three meals a day should be taken at a regular time. It helps to make better use of the insulin that the body makes or receives through a medicine.
Once this aspect is clear, you should choose healthy carbohydrates, foods rich in fiber, fish and “good” fats. Experts point out that during digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) are broken down into glucose in the blood, so it’s important for healthy people to focus on them.
This group includes fruits, vegetables, whole grains, legumes, such as beans and peas, and low-fat dairy products, such as milk and cheese. The recommendation is to avoid healthy carbohydrates such as foods or drinks with added fat, sugar and sodium.
Fiber is another important nutrient, as it regulates the way the body digests food and helps control blood sugar levels. Therefore, vegetables, fruits, nuts, legumes and whole grains cannot be missing from the diet of diabetics.
When a person has high glucose, he should eat fish at least twice a week which is healthy for the heart. Salmon, mackerel, tuna and sardines are part of this group, which are rich in omega-3 fatty acids, which may prevent heart disease.
Lastly, foods rich in monounsaturated and polyunsaturated fats help lower cholesterol levels and are ideal for diabetics. Some of them are avocados, nuts, and canola and olive oils.
what to avoid
According to Medline Plus, To keep glucose under control, carbohydrate-rich foods such as candy, cookies, cakes, ice cream, sweetened cereals and packaged fruits with added sugar should be minimized.
Likewise, it’s better to say no to drinks with added sugars, such as juice, regular soda, and sports or energy drinks; For white rice, tortillas, breads and pasta, especially those made with white flour and starchy vegetables, such as white potatoes and corn. The amount of alcohol should also be limited.