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Today marks World Diabetes Day, and from Nutrition& Health we want to contribute our knowledge through information and awareness of the role of food.
This article refers to type 2 Diabetes, since type 1 is an autoimmune disease in which you also have to take care of your diet, but at the moment it is insulin dependent. In type 2 diabetes, unless there are very high values of glucose, glycosylated hemoglobin, etc., initially, a treatment with diet therapy and regular physical activity is started.
It is very important to have diabetes well controlled, since this disease causes a series of irreversible lesions, which cannot be reversed: blindness, neuropathies, etc. This, far from wanting to scare, does intend to raise awareness. That’s why it’s very important to take care of yourself a lot, well and always!!!!
For starters, I recommend regular physical activity. It should be practiced every day, to “burn glucose”. In addition, regarding food, what advice can I give you?
Type 2 diabetes and diet
Avoid:
- alcohol,
- carbonated and sugary drinks,
- fruit juices,
- candied fruit and in syrup,
- refined cereals (rice, pasta, etc.),
- ultra-processed foods,
- industrial pastries and sweets,
- foods high in saturated fat
- moderate the consumption of dried fruit.
Instead, prioritize:
- consumption of vegetables and fruits,
- always whole grains (rice, pasta, etc) and always accompanied by vegetables,
- tubers* such as potato, sweet potato, always accompanied by a salad,
- white and blue fish (these should not be missing due to the contribution of good unsaturated fats, knowing that they can be canned, such as canned sardines or canned tuna from the north.),
- eggs and meat (the latter preferably white),
- there must be legumes.
- I also recommend that you try to cook food steamed, grilled, cooked and with little oil.
*With the tubers, I am going to give you some advice: the ideal is to cook them and then put them in the fridge for at least 8 hours before incorporating them into your recipes. In this way, the starch becomes resistant and its glycemic index drops, which has less impact on the rise in glucose.
Likewise, it is important to try to maintain regular meal times and eat five meals a day.
As you can see, this article briefly describes Diabetes and the guidelines that can be followed, I give a general idea. If you have doubts, you can ask me, and above all, it is a disease that must be well controlled by medical staff.
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