If you have diabetes (or almost), in addition to choosing the right foods, it is essential that you follow a series of routines and stay active.
1/7 That you do not lack magnesium
This mineral plays an important role in the production of proteins and helps regulate blood glucose levels , since it is involved in the metabolism of insulin.
Apparently, a diet rich in it would help reduce the risk of diabetes 2 by up to 26% .
Among the foods rich in magnesium that are convenient for you are dried fruits (especially walnuts), legumes, green leafy vegetables (especially spinach and broccoli), blue fish, dark chocolate and coffee.
2/7 High protein foods
In general, protein foods do not affect blood glucose levels because they contain little (and sometimes lack) carbohydrates. That is why it is recommended to follow the general recommendations.
The recommended daily amount depends on age, height, weight, and level of physical activity: for a medium-sized adult, 65 g (13% -15% of total energy). To achieve it, it is enough to make sure that in the three main meals there is a portion of meat, fish, eggs, legumes, etc.
According to a study by the Hebrew University of Jerusalem (Israel), a breakfast rich in protein and healthy fats can help lower blood glucose levels in case of type 2 diabetes.
3/7 Pay attention to carbs
Foods rich in carbohydrates have the greatest impact on blood glucose levels, so special attention should be paid to them .
It is necessary to limit sugars or simple carbohydrates, flour refined and prepared products with them (table sugar, bread, pasta and rice , “white”, fruit juices and sugary drinks, baked goods like cookies, cakes, etc. ).
They have a high glycemic index (GI), that is, their digestion is very fast and they pass into the blood immediately . This causes a high production of insulin, increasing your risk of resistance.
It is advisable to choose whole grains (bread, rice, cereals without added sugar, quinoa, buckwheat, etc.) and legumes: due to their richness in fiber, they have a lower GI, which is why they raise blood glucose more slowly.
4/7 Choose healthy fats
Recommendations on fat intake for diabetes have been changing in recent years as a result of new research.
There is no unanimous criterion on fats and their relationship with diabetes: there are those who insist on limiting them all and others who opt for a more innovative stance and suggest choosing “healthy” fats, such as virgin olive oil, nuts, blue Fish…
They “allow” foods rich in saturated fat or cholesterol, such as eggs and some dairy products (fermented milks such as yogurt and some cheeses), since it has currently been shown that they are not harmful to health, but that they provide benefits.
Experts from the University of Cambridge (UK) have shown that a daily yogurt helps reduce the risk of diabetes 2 .
5/7 Anti-glucose aids
Some foods are especially interesting because they intervene in the metabolism of glucose.
Chocolate. Cocoa flavonoids have a protective and antidiabetic effect . Research from the Polytechnic Institute and Virginia State University (USA) published in the Journal of Agricultural Food and Chemistry showed that the consumption of chocolate could help prevent type 2 diabetes and obesity.
Berries. They all have a very low glycemic index and are an extraordinary source of vitamin C. In addition, their phenolic compounds improve glucose regulation.
Cinnamon. Different studies show that its use improves fasting glucose in people with type 2 diabetes or prediabetes . Lowers blood sugar and improves cholesterol.
6/7 Omega 3s can help you
They improve the metabolism of carbohydrates and fats, thus reducing the risk of developing type 2 diabetes . According to other research published in the Journal of Clinical Endocrinology and Metabolism, omega-3 fatty acids appear to increase the blood level of a hormone (adiponectin) that is associated with a lower risk of type 2 diabetes and coronary heart disease.
Oily fish is very rich in omega 3. Preferably choose the smaller varieties.
Walnuts also contain lots of these fatty acids, which help reduce insulin resistance. A study carried out in women and published in the Journal of Nutrition showed that taking two servings of walnuts a week reduces the risk of developing type 2 diabetes by 21%.
7/7 Consuming fiber is essential
Whether soluble or insoluble, fiber improves digestion and intestinal transit, as well as satiating.
In case of diabetes, following a diet rich in fiber is vital, as it helps to slow down the absorption of carbohydrates in the intestine, that is, it helps to better control blood glucose.
For both diabetic and non-diabetic people, it is recommended to consume between 25 and 30 g of fiber per day by taking vegetables, legumes, fruits, whole grains or tubers.