DIABETES TYPE 2: WHAT DIET TO ADOPT?
Before starting, it is first of all important to stress that any “diet” (for any diabetic) must be personalized and therefore established with your dietician. Indeed, because there is no one but diets for the diabetes type 2: it is taking into account many parameters such as your age, your weight, your blood glucose level, your physical activities, your eating habits that you and your doctor will develop your new “food hygiene”. In addition, it will be an opportunity for you to become fully aware of your eating habits.
THE FOOD CHALLENGES OF A DIABETES TYPE 2
The type II diabetic will mainly have two big challenges to follow :
First, you will have to spare your pancreas that already shows signs of weakness. How? By avoiding him digestive overload as much in fats as in sugars.
Secondly, sudden and significant increases or decreases in blood sugar levels should be avoided as far as possible. At which point the concept of glycemic load of foods and the distribution of carbohydrates throughout the day is involved.
These two measures can be scary and give the impression that at a single stroke the diabetic will lose the pleasure of eating while. On the contrary, the diet of the diabetes type 2 leaves a great freedom since no food is forbidden him! Everything is in the dosage … finally as in all diets!
THE 12 FUNDAMENTALS OF A DIABETES TYPE 2 DIET
Here are the basic principles of a balanced diet and I want to tell you, the diet we should all have – diabetic or not !! However, do not forget that for you, diabetes type 2, food hygiene is the first therapeutic intention and that mastering these dietary measures will help you delay the complications of diabetes.
1 EAT EVERYTHING
The first essential point that may surprise you: eat everything. Yes, eat everything, because firstly your body needs it, and second to avoid the monotony well-known source of stress.
Contrary to popular belief, the type 2 diabetic must not completely eliminate carbohydrates from its diet, on the contrary! Dietary expert, explains: “It is important to consume both types of carbohydrates: simple carbohydrates (ie fructose in fruits) and complex carbohydrates (eg starch in starchy foods). The simple carbohydrates will allow you to be a source of energy available immediately for the body; as for complex carbohydrates, they are more satisfying and will be a source of energy in the longer term “.
The only foods you can restrict yourself to are sodas and other sugary drinks. The sugar is in liquid form, it enters directly into the blood causing a very rapid rise in blood sugar – unlike other foods that require a little more time before being metabolized in the body.
You may also like to read: Healthy Life Tips-8 simple golden rules for a staying healthy life
2 EAT CARBOHYDRATES AT EVERY MEAL
This may surprise you, but it is recommended that diabetics consume carbohydrates at all meals and ideally the same amount of carbohydrate at each meal to balance the blood sugar level as much as possible.
Learn to identify the carbohydrates you ingest, balance them to favor a carbohydrate intake well distributed throughout the day and focusing on low glycemic index foods. According to expert dietician explain, simple carbohydrates should not exceed 5% of the total energy intake at first – especially at the beginning of the establishment of the diet. Indeed, because we are then much stricter until we succeed in stabilizing blood glucose and especially glycated hemoglobin (which provides better information than a fasting glucose. Because it measures the stability of blood glucose in the long term). Once the blood glucose level is stabilized, the diabetic can then be less restrictive on the sweet products, nevertheless without never exceeding 10% of the total energy supply.
3 FOODS CONTAINING FIBER
Third rule: eat foods that contain a lot of fiber. You know that because they are essential, but they are all the more for diabetics!
Indeed, studies have shown that regular consumption of dietary fiber can have a direct positive effect on diabetes. They would slow the absorption of carbohydrates (sugars) and reduce the need for insulin. They would also reduce the absorption of fat because we must not forget that one of the main complications of diabetes is the appearance of cardiovascular diseases!
4 DO NOT FORGET YOUR BREAKFAST!
The diabetic’s breakfast should be apprehended as a meal in its own right: it is essential. Because it provides the body with energy to “hold” until lunch. But the diabetic’s breakfast is even more crucial if it is unbalanced, it will cause a glycemic imbalance.
At breakfast (as during other meals), we, therefore, favor foods with low glycemic index. The addition of fruit is to be seen according to the weight of carbohydrate allowed at each meal.
Beware of some cereals that contain a lot of sugars. If you prefer them to anything else then prefer those loaded with fiber like sound.
5 CHOOSE WHOLE GRAIN PRODUCTS
Consume and focus on complete grain products (bread, pasta, rice): these provide your body with the energy it needs and is rich in fiber – which we talked about in the previous point.
The expert dietician reminds us not to fall into the excess of the “all-over”: indeed, to vary its food is essential. Thus, try to vary the sources of cereals and starchy foods: semolina, potato, potato sweet, yam, cassava, plantain, legumes (lentils, split peas, chickpeas, beans …), bread, rusks …
6 DO NOT SKIMP ON FRUITS AND VEGETABLES
Take advantage of fruits and vegetables – in a season of course. Limit fruit to one to two fruits a day. Warning: some fruits can increase blood sugar very quickly. They are therefore to be avoided when one is diabetic, or at least to be avoided outside meals.
As for vegetables, you can consume them without moderation.
7 REDUCE FAT
Diabetes type 2 must limit animal fats, mostly saturated fatty acids, as well as “hydrogenated vegetable fats” also called “trans fats” on labels. On the other hand, it must favor “unsaturated” vegetable fats.
Dietician expert advises soybean oil, rapeseed oil or walnut oil that are rich in omega 3 known to prevent cardiovascular disease. Reduce the rate of “bad” cholesterol (LDL) or increase “good” cholesterol (HDL) thus preventing the formation of atheroma plaques (a frequent complication of diabetes).
Reduce your consumption of meat (especially red meat), butter or cheese (fat). And pay attention to hidden fats especially in cold cuts and cheeses.
8 CHOOSE HEALTHIER COOKING METHODS
Prefer cooking modes without added fat, such as steaming, wok, papillotte, grill, or court bouillon …
According to a dietician, the use of a non-stick frying pan can also be a sensible solution to avoid the use of fat.
9 GOOD FATS!
However, if you opt for oil cooking, choose unsaturated vegetable fats such as olive oil or peanut oil, which are less harmful.
When it comes to sauces or vinaigrette, use soy, corn, rapeseed, walnut, hazelnut or sunflower oils.
10 DRINK WATER
Drink water. Indeed, diabetic or not, it is essential to drink at least 1.5 liters of water to compensate for losses due to perspiration, breathing, and urine.
Water is your only essential drink. Sugary drinks, even lights, and flavored waters are not recommended for diabetics. Because by sending a deceptive message to the brain they tend to disrupt blood sugar”.
As for juices, opt instead for vegetable juices (example YUMI juices ) that are interesting to vary the pleasures.
Regarding alcohol :
It is to drink in moderation. You may be tempted by a glass of wine during the meal or an aperitif during the week. But remember that alcohol is high in calories promote weight gain. If it is consumed in significant quantities and increase blood sugar.
11 BEWARE OF INDUSTRIAL PRODUCTS
Among the foods to flee: beware especially prepared dishes, rich in salt but also in fats. Also, limit fried foods (1 per week max) and deli meats.
12 LIMIT SUGAR AS MUCH AS POSSIBLE
Sugar (sucrose) is one of the high-calorie substances which cause a rapid peak in blood glucose. And are devoid of vitamins, minerals, trace elements and fibers. The only food on earth that would be devoid of benefits for humans!
Limit refined sugar in fruit juices, sodas, spreads, sweets, cookies, industrial cakes, pastries …
Then there, the greedy will say “Yeah, basically I have the right to nothing and especially more to the pleasure of greediness!
The interest of sweeteners seems then obvious. Because they can replace the sugar in a good number of preparations although their effects. There are so many varieties with each their specific properties. But this will be the subject of an article in its own right!