Tuesday, January 31, 2023

Importance of following a balanced diet

personalize diet

Controlling diet is one of the pillars of diabetes prevention, control and treatment, together with maintaining an active lifestyle that ensures regular exercise of some physical activity, diabetes education and medication. As the Spanish Diabetes Federation (FEDE) explains, “It does not mean that you cannot eat everything, but only that you have to pay attention to what, how much and when to eat from each group of nutrients “. The American Diabetes Association emphasizes that there is no “one diet for diabetics,” and that it is best to contact a nutritionist or consult with health professionals to advise us on a diet plan that is individualized. be best suited to the needs and how to differentiate it based on development. of weight or disease.

deliver food

“One of the fundamental aspects of the diet is the distribution of carbohydrate-rich foods throughout the day,” says the Spanish Heart Foundation (FEC). For this reason, he recommends, instead of having three large meals, distribute intake over at least five meals: breakfast, mid-morning, mid-afternoon to avoid fluctuations in blood sugar levels throughout the day. Meals, breakfast and dinner. Also, he says, the intervals between them should be respected, avoid skipping any and not maintain the fasting period. Along the same lines, the FEDE states that it should be taken into account that, depending on the insulin or other drug administration schedule, it may be necessary to respect established meal times, as well as to include smaller snacks in between main meals. Huh.

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control excess weight

The distribution of nutrients in a diabetic patient should be similar to that of the general population, but the composition of the diet should be individualized based on each patient’s clinical condition and ease of compliance, explains FEDE. As for the caloric content, it should be adjusted to reach the appropriate weight. In patients with type 2 diabetes who are overweight or obese, calorie restriction and consequent weight loss should be one of the pillars of the diet. This damage, adds FEDE, “will improve the metabolism of carbohydrates, it will reduce insulin resistance and it will improve the function of the beta cells of the pancreas, which lead to the administration of insulin or oral antidiabetic drugs.

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fats that are unsaturated

As in any balanced diet plan, the intake of saturated fat should be one of the factors to be considered in the diet of a diabetic person. As the Spanish Nutrition Society states, “To achieve a balanced diet, fat consumption should not exceed 30-35% of total calories from the diet.” In this proportion, which may have to be reduced in the case of overweight or obesity, not only the quantity but also the type of fat consumed plays an important role, as quantity and quality determine its effect. FEDE recommends that they be, for the most part, unsaturated, present in, for example, virgin olive oil, sesame, sunflower, or flaxseed; In fish, especially blue, or in nuts.

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other fats and cooking

In the selection of fats, those known as trans fats should be avoided, for example, in pre-cooked meals, sausages, hamburgers, industrial pastries, snacks or fried foods. With regard to saturated fats, they should represent a maximum of 10% of total intake, according to FEDE, and they are mainly found in processed meats and sausages, dairy products and butter, as well as some products of vegetable origin. olive oil palm or coconut adds the Novo Nordisk Diabetes Foundation (FDNN). Along the same lines, the FEC points to the importance of paying attention to the way food is prepared, always prioritizing healthy cooking methods such as steaming, baking, grilling, roasting or papillote over fried foods.

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balance the hydrates

Carbohydrates are the main source of energy, and one of the nutrients most associated with diabetes, as their digestion produces glucose, which travels into the blood to be distributed throughout the body. In the case of diabetics, as cells have problems using that glucose, it is not recommended that they ingest large amounts to prevent blood sugar levels from rising and hyperglycemia from occurring. To this end, the FEDE recommends restricting “simple sugars, such as juices and nectars, soft drinks and foods processed with refined flour,” as opposed to complex, or slow-absorbing, vegetables, legumes, whole grains, etc. , Similarly, he says, the quantity and timing of consumption should be compatible with medicinal diet and physical exercise.

Collection Of Grain Products, Lentils, Peas, Soybeans And Red Beans In Storage Jars On Kitchen Rural Table.  Vegetarian Products.

Collection of grain products, lentils, peas, soybeans and red beans in storage jars on kitchen rural table. Vegetarian Products.

iStockphoto

Promote Fruits and Vegetables

As a general rule, the diet of diabetics should favor the consumption of fruits and vegetables and moderate the consumption of fats and refined carbohydrates. In the case of fruits, which are mainly composed of water, carbohydrates (between 0.5% and 20%), fiber and other nutrients (which vary depending on the variety and degree of ripeness of each piece), they should be avoided. FDNN explains, dried fruits (raisins, apricots, plums, mangoes, coconut, etc.), since “they take in less and we eat more, which increases the calories, carbohydrate serving carbs and the amount of sugars and carbohydrates” . In the case of vegetables, cooking methods that add fat to their composition or reduce their nutritional properties should be avoided.

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enough fiber

Fiber is one of the essential nutrients in the diet of the general population, and of diabetics in particular. It is a mixture of substances of vegetable origin that is not absorbed when passing through the intestine, and that favors the slowing down of the absorption of sugar and, as a result, the blood sugar level remains more stable, avoiding the risk of hyperglycemia or sudden goes. Increases after meals, Fed says. In addition, it helps to increase the feeling of satiety and, as a result, helps to eat the right amount of food; Control intestinal transit and cholesterol absorption and prevent colon cancer. We find it in foods of plant origin, such as whole grains, nuts, legumes, fruits and vegetables.

Healthy Balanced Diet Concept.  Vegetarian Diet Choosing Sources Rich In Fiber.  Vegetables Fruits Seeds Beans Cooking Ingredients

Healthy balanced diet concept. Vegetarian diet choosing sources rich in fiber. Vegetables Fruits Seeds Beans Cooking Ingredients

iStockphoto

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