A healthy and balanced diet is one of the factors that may contribute to increasing the ability to control diabetes for people with diabetes, and it becomes to reduce the risk of health complications. Take into account when writing a diet for diabetics:
Planning a diet for diabetics
The following points explain how to plan a diet for a diabetic:
Calculating carbohydrates: Calculating the percentage of carbohydrates allowed to be consumed during one day is one of the factors that may contribute to controlling the rate of blood sugar in diabetic patients, and to find out the appropriate amount suitable for the individual, one must consult a doctor or a dietitian even if the person is eating men, as he guides him how Calculating the appropriate amount of carbohydrates for each meal or snack, and knowing the appropriate dose of insulin to be consumed
The glycemic index (in English: Glycemic index) In fact, the method and speed of digestion of carbohydrates varies according to their types, and the glycemic index contributes to controlling this process, as it calculates the speed of a certain type of carbohydrate in raising the level of sugar in the blood, for example; Foods with a high glycemic index increase the level of blood sugar more than foods with a medium or low glycemic index, so a healthy diet for people with diabetes focuses on foods with a low or medium glycemic index and learn more about the glycemic index
The groups that a diabetic diet can contain: The following are some of the foods that may be added to a diabetic diet:
Complex carbohydrates: such as wheat bread, whole wheat bread, breads made from grains, sourdough bread, brown or wild rice, barley, quinoa, and oatmeal.
Proteins and legumes: such as: beans, lentils, fish, poultry without their skin, and eggs.
Dairy and cheeses: such as low-fat milk, low-fat yogurt, and low-fat cottage cheese.
Vegetables and fruits: as they are one of the sources rich in fiber, vitamins, and minerals, it is worth noting that dried fruits have a high concentration of natural sugars; The matter that may cause a sudden rise in the level of blood sugar in diabetics, that the juice may raise blood sugar faster than the whole fruit, and we have less fiber.
And to see if a diabetic is able to drink juice
. Healthy fats: Foods that contain monounsaturated fats and polyunsaturated fats may reduce the level of cholesterol in the blood.
Among the foods rich in these types of fats: Avocados, nuts, canola oil, olive oil, and peanut oil, and it is worth noting that it is not recommended to consume them in abundance, and that fats are generally rich in calories.
An example of a one-day diet for a diabetic. Eating many small snacks at separate times can reduce the feeling of hunger and reduce the overall rate of calories consumed during the day at the same time.
Therefore, meals should be divided into three main meals separated by snacks, and eating times must be determined to be followed regularly, especially in cases where the blood sugar level must be reduced.
It is worth noting that there is no single diet that is good for all diabetics, due to the difference between people in terms of genetics and lifestyle,
A dietitian can be consulted to write the appropriate diet for the patient based on the health goal specified for this diet, the patient’s favorite foods, and his lifestyle.
We mention in the following examples of some forms of diets that can be followed:
An example of a 1200-calorie diet for one day: It is as follows: The meal The number of servings of food substitute allowed The proposed diet
Breakfast: two servings of carbohydrates, a portion of milk, half a portion of vegetables, a portion of meat, a portion of fat, two slices of toast, a cup of milk, a small potato, two tablespoons of low-fat yogurt or cheese, and a teaspoon of olive oil
The first snack is a fruit portion of an apple for lunch
Two servings of carbohydrates, a portion of vegetables, two servings of meat, two servings of fat, half a serving of milk, a cup of rice or pasta, a cup of vegetable salad or half a cup of cooked vegetables,
A small chicken thigh or chicken breast or 30 grams of fish, two teaspoons of vegetable oil for cooking, and a half cup of milk
The second snack is a portion of fruit, an orange for dinner
A portion of carbohydrates, half a portion of vegetables, a portion of meat, half a portion of milk, a slice of bread, half a cup of salad, 30 grams of low-fat cheese or two egg whites, and a half cup of fruits 12 grapes
An example of an 1800 calorie diet for one day:
Suggested diet meal
Breakfast: Two slices of toast, 30 grams of low-fat cheese, half a cup of milk, a tomato or cucumber, and a teaspoon of olive oil
The first snack is a piece of fruit
Lunch: a cup of rice, two teaspoons of vegetable oil, a cup of vegetable broth, 10 grams of chicken breast or thigh, and a half cup of yogurt
The second snack is two biscuits, and a quarter cup of milk with tea
Dinner: A small loaf of bread, half a cup of beans or chickpeas, a cup of salad, half a cup of yogurt, and two teaspoons of olive oil
The third snack is a piece of fruit
Advice for diabetics We mention in the following some tips that may help diabetics improve and control their health:
Reducing or avoiding foods that contain added sugars: It is a known fact that stopping eating sugar is
Suddenly something very difficult, but this step can be gradually followed by consuming foods more beneficial than it, such as consuming water, milk, tea, or coffee without sugar, instead of consuming sugar-rich juices, energy drinks, or fruit juice .
Advise attention to the total carbohydrates content of the product, not just sugars, and then evaluate the quantity of all types of carbohydrates present in it, whether they are sugars, added sugars, or fibers, or complex carbohydrates, as the sugar-free product is not able to be free of carbohydrates, and the same applies On the fat-free product, which may also contain carbohydrates.
Weight reduction: In fact, the relationship between obesity and type 2 diabetes is a close relationship, but on the other hand, reducing weight even a little may contribute to enhancing insulin sensitivity in the body. The risk of diabetes may suffer, according to the National Health Service of the United Kingdom. Known for short as the NHS, reducing 5% of body weight with a moderate-intensity aerobic exercise may reduce the risk of developing type 2 diabetes by more than 50%.