Diabetes food shopping..Going shopping can be complicated for diabetics, especially if you consider the large number and variety of foods that are on the shelves of supermarkets. But with a little planning and following some basic rules, choosing healthy foods is easy.
diabetes food shopping
1. Do not buy processed products, and only go through the gondolas and aisles of the supermarket where fresh food is displayed.
If you are an adult, most likely your grandparents have not known the pre-cooked foods, the chocolate-covered cereal bars, or the frozen microwave oven pizzas we eat today. What they surely consumed were fresh fruits and vegetables, red meats and poultry, fish and other whole foods in their natural state. So buy bananas instead of banana-flavored pudding; pork ribs instead of sausages, and fresh or bagged lettuce instead of a Caesar salad ready to eat with fatty dressing and fried bread cubes.
This will increase your intake of vitamins and minerals, and will not ingest the salt, sugar, starch and fats found in most processed foods.
2. Try filling half the cart with fresh, colorful foods.
The colors of the food indicate the presence of antioxidants and other photochemical substances whose function is to neutralize the free radicals that accumulate in your body. Free radicals cause damage to cells and increase the risk of complicating diabetes with other health problems.
The more intense the color of the food, the better. Include tomatoes and red peppers in your diet, add the orange of the carrots, mangoes and melons, and the green of the broccoli and spinach. Your meals will look better and taste more varied.
3. Do not forget about whole grains.
Studies indicate that the more whole grains people consume, the greater their sensitivity to insulin and the lower the risk of getting diabetes. Try to include three servings of whole grains in your daily diet. We show you here how:
Breakfast: instead of toast, eat whole grain bread, or a bowl of oatmeal or granola.
Lunch: eat a piece of wholemeal bread instead of white bread.
Dinner: accompany your dinner with half corn or with a portion of brown rice.
4. Go to the fish shop.
Fatty fish, such as salmon, horse mackerel, sardines, herring and fresh tuna, provide many proteins and do not contain saturated or “bad” fats. In addition, they are rich sources of omega-3 fatty acids, which help reduce the risk of cardiovascular disease and alleviate chronic inflammation, a common disorder in diabetics.
Although the reason is not known, inflammatory substances can affect the function of insulin and increase the concentration of glucose in the blood. So it may not be a coincidence that demographic health studies reveal: that the incidence of type 2 diabetes is exceptionally low among fish lovers. Aim the goal of eating at least two servings of between 85 and 140 grams of fatty fish per week.
5. Check the fat and salt content on the food labels.
Diabetes increases the risk of heart disease, so no more than seven percent of your calorie intake should come from saturated fat (in a diet of 2,000 calories per day, that means a maximum of 15 grams of saturated fat). And because diabetes usually involves high blood pressure, sodium intake should not exceed 920 milligrams per day.
6. More meals per day
According to a study of 14,000 people conducted in the United Kingdom, distributing food consumption throughout the day helps balance blood glucose and, apparently, lower cholesterol. The researchers found that the total cholesterol levels of people who ate more than six times throughout the day were up to 5 percent lower than those who ate only one or two meals a day.
Following a style of healthy eating is not an easy task, especially in those people or families that must also take into account the treatment of diabetes.
In many cases forgotten, one of the most important points in this process is the time of choice of food, both in meals away from home, and at the time of purchase of food. It is a very important moment, because the quality of food followed by all members of the family will depend on the purchase of one or the other food.
One of the tools to get a healthy pantry is to make a list before going to make the purchase. Following this list you get at home the food that is really necessary while avoiding some temptations or whims.
Fruits and vegetables
Basket of apples Whenever possible, it is recommended to choose fruits and vegetables in season, because naturally their nutritional content is much higher than the rest and also their price is usually lower.
You can avoid monotony by including different varieties, even with a mixture of colors that make them more palatable. For example, not all salads should be made with lettuce. It is good to try other varieties, other foods that are not usually taken regularly.
Include in the weekly purchase some nuts, raw or roasted, avoiding fried or salted, will provide a dose of vegetable fat of very good quality for all ages.
The use of low-fat dairy products allows slightly reducing the calorie content of the diet. However, this depends on the daily amount consumed.
In people with adequate weight or in children it is possible to use whole or semi-skimmed milk products, always keeping in mind that the quantity consumed must be within the recommendations of 2 to 3 daily rations.
In the case of yogurts, the skimmed version usually contains less carbohydrates, when using sweeteners instead of added sugar.
Fish and eggs
In the variety is the success. It includes red meat as well as poultry meats, white fish, blue fish (tuna, salmon, sardine or anchovy) and also seafood.
They can be fresh or frozen, but avoid processed foods such as sausages, hamburgers or other precooked foods.
Do not forget the egg, as an interesting source of protein that can be taken 3 to 4 times a week.
Refined cereals such as white bread, breakfast cereals, white rice or pasta have a very rapid absorption, so they increase blood glucose levels abruptly.
It introduces less refined foods, such as bread or brown rice or other cereals such as rye, barley or quinoa.
The bakery, including cookies, are uninteresting foods because of their high content of refined flours, sugars and fats, so they should not be common foods on the shopping list.
It is a staple food in the pantry.
They can be purchased dry or in a bottle, which allows to ensure a good source of slow-absorbing carbohydrates with a high fiber and protein content.
The base of hydration should be water, although it can be supplemented with infusions or refreshing drinks without sugar or zero.
Attention to fruit juices, because although they are labeled as without added sugar, they already contain the sugar of the fruit itself.
However, drinks with sugar or fruit juices labeled as nectar can be of great help to treat hypoglycemia, so it becomes a less healthy product but helps the treatment of the so-called lowering of sugar.
Aromatic herbs and spices
Oregano, mint, parsley, coriander, rosemary, saffron among others will help to increase the flavor of the dishes without increasing the fat or salt content.
You can use vanilla or cinnamon to enhance the sweet taste of desserts without having to resort to sugar or artificial sweeteners.
A highly recommended practice is to leave large supermarkets, full of little needed products, and return to the market or small business. In this way, we seek to buy local food, seasonal, avoiding that excess supply leads us to make unnecessary or impulsive purchases.