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Diabetes
There are two types of diabetes: They are: the first type and the second type, both of which are chronic diseases that affect the body's ability to regulate the level of blood sugar known as glucose. It acts as energy for the body's cells, and enters it through the hormone insulin, [1] which helps regulate the level of sugar in the blood. It is worth noting that hyperglycaemia is a symptom of diabetes, and the persistence of this symptom for long periods may lead to Serious problems in all body systems, especially nerves and blood vessels. [2]
Diet for diabetics
A healthy and balanced diet is one of the factors that may contribute to increasing the ability to control diabetes among people with diabetes, and reduce the risk of health complications that this disease may cause, in addition to that it may enhance their feeling of health and vitality, [3] and we mention in the following Some of the points to consider 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 blood sugar in diabetics, and to find out the appropriate amount for an individual, one must consult a doctor or a dietitian, [4] especially if the patient is taking insulin ; As it guides him how to calculate the appropriate amount of carbohydrates for each meal or snack, and to know the appropriate dose of insulin to be consumed. [5]
- To read more about carbohydrate counting, refer to the article on Carbohydrate Counting for Diabetics .
- The 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. [4]
- To learn more about the glycemic index, please refer to the Low Glycemic Index foods article .
Groups that a diabetic diet can contain
We mention below some of the foods that can be added to the diet for diabetics:
- Complex carbohydrates: such as wheat bread, whole-wheat bread, breads made of grains, sourdough bread, [6] brown or wild rice, barley, quinoa, and oatmeal. [3]
- Proteins and legumes: such as: beans, lentils, fish, poultry without their skin, and eggs. [3]
- Dairy and cheeses: such as low-fat milk, low-fat yogurt, and low-fat cottage cheese. [3]
- Vegetables and fruits: as they are rich sources of fiber, vitamins, and minerals, it is worth noting that dried fruits have a high concentration of natural sugars; This may cause a sudden rise in the level of blood sugar in diabetics, in addition to that the juice may raise blood sugar faster than the whole fruit, and its fiber content is less. [3]
- To find out if a diabetic is able to drink juice, you can refer to the article on the best juice for diabetics .
- Healthy fats: Foods that contain monounsaturated fats and polyunsaturated fats may contribute to reducing the level of cholesterol in the blood, and from 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, because fats in general are rich in calories. [5]
To read more about the recommended daily rations and how to measure them, you can refer to the article What is meant by a ration .
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, [7] Therefore, meals can be divided into three main meals separated by snacks, and times for eating must be specified To be followed regularly, especially in cases where the blood sugar level must be reduced. [8] 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, [9] and a dietitian can be consulted to write the system The appropriate diet for the patient based on the health goal specified from this diet, the patient’s favorite foods, and his lifestyle, [5]We mention in the following examples of some forms of diets that can be followed: [8]
- An example of a 1,200 calorie diet for one day :
| the meal | Number of servings of nutritional substitute allowed | Suggested diet |
|---|---|---|
| the 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 tomato, two tablespoons of low-fat yogurt or cheese, and a teaspoon of olive oil |
| The first snack | A portion of fruit | An apple |
| the lunch | Two servings of carbohydrates, one portion of vegetables, two servings of meat, two servings of fat, and 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 60 grams of fish, two teaspoons of vegetable oil for cooking, and a half cup of yogurt |
| The second snack | A portion of fruit | An orange |
| the Dinner | A portion of carbohydrates, half a portion of vegetables, a portion of meat, and 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 milk |
| The third snack | A portion of fruit | 12 grapes |
- An example of an 1800 calorie diet for one day :
| the meal | Suggested diet |
|---|---|
| the 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 | A piece of fruit |
| the lunch | A cup of rice, two teaspoons of vegetable oil, a cup of vegetable soup, a 10-gram piece of chicken, and a half cup of yogurt |
| The second snack | Two biscuits, and a quarter cup of milk with tea |
| the 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 | A piece of fruit |
Advice for diabetics
We mention in the following some of the tips that may help diabetics improve and control their health:
- Reducing or avoiding foods that contain added sugars: It may be very difficult to stop consuming sugar suddenly, but this step can be followed gradually by consuming foods more beneficial to it, such as consuming water, milk, tea, or coffee without Sugar, rather than consuming high-sugar juices, energy drinks , or fruit juice. [10]
- Reading the food label: It is advised to pay attention to the total carbohydrates content of the product, not just sugars, then evaluate the amount of all types of carbohydrates in it, whether they are sugars, added sugars, fibers, or complex carbohydrates, as the sugar-free product is not necessarily free of Carbohydrates, the same applies to the fat-free product, which may also contain carbohydrates. [11]
- Reducing weight: In fact, the relationship between obesity and type 2 diabetes is close, but on the other hand, reducing weight even by a small percentage may contribute to enhancing insulin sensitivity in the body and thus reducing the risk of diabetes, according to the National Health Services Authority of the Queen Reducing 5% of your body weight and engaging in moderate-intensity exercise may reduce the risk of developing type 2 diabetes by more than 50%. [12]
References
- ↑ Corinne Osborn (24-8-2017), "Type 1 and Type 2 Diabetes: What's the Difference?" , Www.healthline.com , Retrieved 21-4-2020. Edited.
- ↑ "Diabetes" , www.who.int , 30-10-2018, Retrieved 21-4-2020. Edited.
- ^ A b t w c Hannah Nichols , (29-4-2019), "Foods To Avoid For People With Diabetes" , www.medicalnewstoday.com The , Retrieved 21-4-2020. Edited.
- ^ A b "How To Fight To Tipo 2 Your Diabetes Through Diet And Food Choices , the Plan" , Www.healthline.com , 21-10-2016, Retrieved 21-4-2020. Edited.
- ^ A b T "Diabetes Diet: the Create Your Healthy-Eating Plan" , Www.mayoclinic.org , 19-2-2019, Retrieved 21-4-2020. Edited.
- ↑ "Glycemic Index Food Guide" , www.diabetes.ca , Retrieved 21-4-2020. Edited.
- ↑ "Eat Small, Frequent Meals" , www.everydayhealth.com , 14-9-2017, Retrieved 21-4-2020. Edited.
- ^ A b "Living With Diabetes Diet by vBulletin® the Healthy" , Www.hamad.qa , Retrieved 21-4-2020. Edited.
- ↑ "The Best Diet: Quality Counts" , www.hsph.harvard.edu , Retrieved 21-4-2020. Edited.
- ↑ Douglas Twenefour, "10 tips for healthy eating with diabetes" , www.diabetes.org.uk , Retrieved 21-4-2020. Edited.
- ↑ “Reading food labels: Tips if you have diabetes” , www.mayoclinic.org , 7-20-2019, Retrieved 21-4-2020. Edited.
- ↑ "Diabetes and Obesity" , www.diabetes.co.uk , 15-1-2019, Retrieved 21-4-2020. Edited.
