Diet is one of the key tools so that diabetes does not get worse and does not cause health complications. It is important to include foods that do not contribute to raising blood sugar too much.
“A diabetes diet is a healthy eating plan that is naturally high in nutrients and low in fat and calories. The key ingredients are fruits, vegetables, and whole grains. In fact, the diabetes diet is the best eating plan for almost everyone. is,” he explains. Mayo ClinicA non-profit organization dedicated to clinical practice, education and research.
Fruit is a type of food that has many health benefits for the human body. The World Health Organization recommends eating at least 400 grams or five servings of fruit daily. This consumption helps reduce the risk of suffering from non-communicable diseases and guarantees an adequate daily intake of dietary fiber.
For people with diabetes, Medline PlusThe United States National Library of Medicine website recommends including 240 to 320 grams of fruit per day. Choose fresh, frozen, canned (without added sugar or syrup), or unsweetened nuts.
“Carbohydrate-rich fruits, such as dehydrated fruit, in syrup or natural juice, can be consumed by diabetics, but in this way they provide a lot of sugar and little fiber, which can lead to very high blood glucose levels.” Blood.”, highlights your healthPortal specialized in health.
Some fruits that can be included are:
- Java Plum.
Before making any dietary changes, you should consult a doctor and a nutritionist, as each patient is different.
Then, your health Some fruits recommended for diabetics that indicate carbohydrate content include:
Strawberries: 6.8 g1 (1/4 cup whole berries)
Blackberry: 12.3 g (/4 cup)
Orange: 9.6 grams (2 small units)
peach: 9.3 grams (1 medium unit)
Para: 17.6 grams (1/2 large unit or 1 small unit)
orange: 20.7 grams (1 small unit)
Apple: 11.5 grams (1 medium unit)
Red Guava: 22 grams (1 medium unit)
plum: 12.4 grams (1 medium unit)
Avocado: 4.8g (2 slices)
Kiwi: 13.8 grams (2 medium units)
watermelon: 7.5 grams (1 cup cubed)
recommendations on food
Mayo ClinicWebMD, a nonprofit dedicated to clinical practice, education, and research, offers some recommendations to keep in mind when eating out if you have diabetes. It should be noted that, before making any changes to the diet, you should consult a nutritionist and get the right professional advice.
- Healthy carbohydrates: These include fruits, vegetables, whole grains, legumes, and low-fat dairy products (cheese and milk).
- Fiber-rich foods: Vegetables, fruits, nuts, legumes, and whole grains. These are keys to helping regulate blood sugar levels.
- Fish: Expert Mayo Clinic Emphasize the importance of eating fish twice a week to contribute to heart health. You can choose salmon, mackerel, tuna and sardines. The ideal is to consume them roasted or otherwise, but not fried.
- Healthy Fats: The ideal is to include foods that contain monounsaturated and polyunsaturated fats. Some of these are avocado, walnut, canola oil, olive oil or peanut oil.
Foods to Avoid:
- Fried foods and other foods high in saturated and trans fats.
- Foods high in salt (also known as sodium).
- Candy, baked goods and ice cream.
- Drinks with added sugars, such as juice, soda, and regular sports or energy drinks.
- Drink water and replace sugary drinks.