8 foods against diabetes

Diabetes is an increasingly common disease in our country . It is estimated that in Mexico there are around 15 million people with diabetes (one in seven Mexicans), whose ages range between 10 and 69 years.

An investigation by the doctor Enrique Molina , entitled: Impact of type 2 diabetes mellitus on the standard of living of Mexicans and the role of public spending on health, revealed that in just one decade (from 1998 to 2000), this chronic disease and degenerative increased by 300%.

 

8 foods against diabetes

 

• Grains, legumes and starchy vegetables (6 or more servings per day). Foods such as whole-grain bread, cereals, legumes, rice, pasta, and starchy vegetables should serve as the foundation of a person with diabetes's diet. As a group, these foods are rich in vitamins, minerals, fiber, and healthy carbohydrates. However, it is important to eat foods with plenty of fiber. Choose whole grain foods like bread or crackers, oatmeal, brown rice, or legumes (beans, lentils); and use whole wheat flours or other whole grain flours for cooking and baking .

 

• Vegetables (3 to 5 servings per day). Choose fresh or frozen vegetables without additives, sauces, fats or added salt. If you have diabetes , you should opt for darker green and deeper yellow vegetables, such as spinach, broccoli, romaine lettuce, carrots and bell peppers.

 

• Fruits (2 to 4 servings per day). It is better to eat whole fruits than to drink only juices, since they have more fiber. Citrus fruits, such as oranges, grapefruit and tangerines, are the most recommended.
• Strive to eat 3-4 pieces of fruit each day and try not to eat canned fruit that contains syrup; in any case, sweeten the fruit compote with artificial sweeteners. The same advice goes for fruit juices: avoid those with added sweeteners or syrups.
• Doctors also suggest eating small amounts of dried fruit in moderation, due to its high sugar content. Avoid overly sweet fruits, such as grapes and mangoes, as if you eat too many pieces, they can affect your blood glucose level.

 

• Milk (2 to 3 servings per day). Prefer low-fat, nonfat or, better yet, soy milk or yogurt. The yogurt has to be natural, avoid the one that contains sugar, artificial sweeteners or added fruits. In a matter of cheeses, do not consume those that are high in fat.

 

• Meat and fish (2 to 3 portions per day). Eat fish and poultry more often. Remove skin from chicken and turkey. Select lean cuts of beef, veal, pork, or game. Trim all visible fat from the meat. Bake, toast, grill, or boil instead of frying.

 

• Fats . If you need to use fat in the preparation of your food, use olive, rapeseed, sunflower or corn oils. Use low-fat, non-hydrogenated margarines. Most saturated and hydrogenated fats tend to increase the level of cholesterol in the blood. Saturated fats are normally found in animal foods such as butter, lard, fatty meat, and dairy products. Use less oil in recipes than is recommended. When possible, do not cook with oil, but rather boil in water, bake, barbecue, steam or microwave.

 

• booze . If you decide to drink alcohol, limit the amount and have it with a meal. Check with your doctor about the type of alcohol that is safest for you.

 

• Sweets. Sweets are high in fat and sugar, eat small portions or, better yet, eat special candies and chocolates for people with diabetes .

 

It is very difficult to control diabetes for an overweight person, so it is important to lose the extra pounds. Doctors recommend eating regular meals so that your blood glucose level doesn't fluctuate too much, as well as eating a wide variety of foods. This is particularly important if you take pills or insulin for your diabetes .

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