Pre-diabetes diet The most important information
Pre-diabetes diet..Knowing what to eat in diabetes is important to keep the blood sugar rate constant, avoiding hypoglycemia and hyperglycemia.
In diabetes, it is recommended to increase the consumption of fiber-rich foods in all meals since they help control blood glucose, and foods high in fats and sugars must be avoided, since they favor the increase of sugar levels in the diet. blood worsening diabetes.
Not only is feeding important, doing physical activity such as walking for 30 to 60 minutes daily helps control blood sugar, because the muscle uses glucose during exercise. Before exercising, the individual should make a small snack so that the sugar does not go down a lot during exercise, headache, avoiding dizziness, nausea and discomfort.
The ideal thing for a diabetic is to always eat small portions of food for 3 to 3 hours, making 3 main meals and 2 to 3 snacks per day (mid-morning, mid-afternoon and before bedtime), always trying to eat meals. Always perform at the same time and avoid spending a lot of time without eating.
The fruits allowed in diabetes should not be consumed in isolation, should be accompanied with other foods and, preferably, at the end of a main meal such as breakfast, lunch or dinner, always in small portions that correspond to about 100 g of fruit. It is important to prefer the consumption of the whole fruit and not in juice, because the fiber content is lower.
Can you eat sweets in diabetes?
You can not eat sweets in diabetes, since they contain large amounts of sugar, causing the rate of glucose to increase and diabetes to become out of control, generating the risk of diseases associated with diabetes such as: blindness, heart problems, kidney problems and difficulty to heal. See a complete list of foods rich in sugar that you should avoid.
However, if a good diet is carried out, from time to time, some food classified as light or dietetic can be consumed. This type of foods do not contain sugar but they have a high content of fat, so they should be ingested in moderation.
It is important to measure blood glucose daily to check if it is controlled or not, in addition to taking the medication indicated by the endocrinologist.
What to eat to control sugar?
To lower blood sugar and control diabetes, it is recommended to eat foods rich in fiber in all meals, since they have a lower glycemic index. In addition, it is important to measure blood sugar daily and ingest medications prescribed by the doctor.
It is also important to take into account the glycemic index of foods, this is a value that tells us how much a carbohydrate food increases blood sugar. Therefore, consuming foods with low glycemic index allows a better control of blood glucose. See more information in: Table of glycemic index of foods.
If you have diabetes, your body can not make or use insulin properly. This leads to an elevation of the glucose (sugar) level in the blood. A healthy diet helps keep blood sugar at an adequate level. It is a fundamental part of the management of diabetes, since controlling the blood sugar (glycemia) can prevent the complications of diabetes.
A nutritionist can help you design a specific meal plan for you. This plan should take into account your weight, medicines you are taking, lifestyle and other health problems that you may have.
A healthy diet for a diabetic includes
Limit foods with high sugar content
Eat small portions throughout the day
Pay attention to when and how much carbohydrate is consumed
Consume a wide variety of whole foods, fruits and vegetables
Eat less fat
Limit alcohol consumption
Use less salt
Your main goal is to keep your blood sugar (glucose) level within an expected range. To help control your blood sugar level, follow a meal plan that has:
Food of all groups
Approximately the same amount of carbohydrates at each meal and snack
Along with healthy eating, you can help keep your blood sugar in the expected range while having a healthy weight. People with type 2 diabetes are often overweight or obese. Losing even 10 pounds (about 4.5 kilograms) can help you better control your diabetes. Eating healthy and staying active (for example, 60 full minutes of walking or other activity per day) can help you achieve and maintain your goal of weight loss.
HOW CARBOHYDRATES AFFECT SUGAR IN THE BLOOD
Carbohydrates in food provide energy to the body. You have to consume carbohydrates to maintain your energy. However, carbohydrates also increase your blood sugar higher and faster than other types of foods.
The main types of carbohydrates are sugars, starches and fiber. Learn what foods have carbohydrates. This will help with meal planning so you can keep your blood sugar in the expected range. The body can not break down and absorb all carbohydrates. Foods with undigested carbohydrates or fiber are less likely to increase your blood sugar level above the level you want to maintain. These foods include beans and whole grains.
PLANNING MEALS FOR CHILDREN WITH TYPE 2 DIABETES
Meal plans should consider the amount of calories children need to grow. In general, three small meals and three snacks a day can help meet caloric needs. Many children with type 2 diabetes are overweight. The goal should be to reach a healthy weight by consuming healthy foods and doing more activity (60 minutes each day).
Work with a certified nutritionist to design a meal plan for your child. A certified nutritionist is an expert in food and nutrition.
The following tips can help your child stay on track:
No food is prohibited. Knowing how different foods affect your child’s blood sugar helps you and him maintain blood sugar levels in the expected range.
Help your child learn how much food is a healthy amount. This is called portion control.
Try to gradually change your family from sodas and other sugary drinks, such as sports drinks and juices, to drinking water or low-fat milk.
PLANNING OF MEALS
Everyone has individual needs. Work with your doctor, certified dietitian, or diabetes educator to develop a meal plan that works for you.
When shopping, read food labels to make better choices.
A good way to make sure you get all the nutrients you need during meals is to use the dish method. It is a visual food guide that will help you choose the best types and adequate amounts of the food you eat. It stimulates the consumption of large portions of vegetables without starch (half of the dish) and moderate portions of protein (one fourth of the dish) and starch (one-fourth of the dish). You can find more information about the dish method on the website of the American Diabetes Association: www.diabetes.org/es/food-and-food-activity/food-planning/mtodo- del-plato.html.
EATING A VARIETY OF FOODS
Eating a wide variety of foods helps you stay healthy. Try to include foods from all food groups at each meal.
VEGETABLES (2½ to 3 cups or 450 to 550 grams per day)
Choose fresh or frozen vegetables without added sauces, fat or salt. Non-starchy vegetables include dark green and deep yellow vegetables, such as cucumber, spinach, broccoli, romaine lettuce, cabbage, Swiss chard and peppers. Starchy vegetables include corn, peas, beans, carrots, yams and taro. Take into account that the potato should be considered as pure starch, such as white bread and white rice, instead of as a vegetable.