Over the past few decades, the way we eat has changed a lot. It’s no longer surprising to see people consuming ultra-processed, high-sugar, or fried foods. Quick meals have become commonplace and healthy meals are often left aside due to lack of time. In this context, many health problems arise, including diabetes, a chronic disease in which blood sugar levels are higher than normal.
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The American Diabetes Association explains that this happens when the amount of insulin – a hormone produced by the pancreas – is not enough to process glucose – the sugar from foods that provide the body with the energy it needs – and therefore remains in the blood and can lead to several complications.
Although diabetes is still not cured, health experts emphasize the importance of a healthy diet to control it.
In this sense, Julio Bragagnolo, doctor and head of the Nutrition and Diabetes Unit at the Ramos Mejía Hospital in Buenos Aires, comments that, unlike previous years, when diabetics were advised to follow a strict and careful diet, “today it is recommended that they have a varied and balanced diet, like a healthy person.”
He says that in general, it’s ideal to eat a variety of foods and include everything from fruits and vegetables to whole grains, fat-free dairy and lean meats. Bragagnolo also suggests not skipping meals, but spacing them out throughout the day. The doctor also advises, whenever possible, to try to balance portions and not eat too much of one food.
In this sense, some of the recommendations of the American Diabetes Association include controlling the consumption of foods rich in carbohydrates, since this nutrient increases blood sugar levels. However, they point out that it is not imperative to eliminate these foods from the daily diet, but rather to “think about how much to eat, choose the best options, know your limits and keep portions under control.”
The organization also recommends reducing the consumption of foods high in saturated fat, cholesterol and trans fat, because “these three types of foods are associated with increased blood cholesterol levels and risk of heart disease.”
The specialist doctor at the José de San Martín Clinics Hospital, Ramiro Heredia, emphasizes that foods rich in fiber are the most suitable for keeping blood sugar levels stable, including whole grains, vegetables, fruits and vegetables, with the exception of watermelon and pineapple, lean meats and dairy products.
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Indeed, this macronutrient “slows down digestion and tends to absorb the sugar circulating in the body,” comments the expert. In addition, the Argentine Diabetes Federation explains that it is important to consume vitamins, minerals and antioxidants to protect the body from possible complications of diabetes.
Research from the National Institutes of Health, conducted in collaboration with Gertraud Maskarinec of the University of Hawaii, found that the risk of developing diabetes is significantly reduced with a higher daily fiber intake. The study was carried out on 75,000 people, who were followed for 14 years. However, Maskarinec emphasizes that although fiber is a nutrient that offers protection to reduce the risk of diabetes, it is also necessary to supplement it with physical exercise.
Foods suitable for diabetics and anyone wishing to take care of their health
Beans are a source of plant-based protein, iron, potassium, magnesium and a high amount of fiber. To cook them, they must be rinsed beforehand to remove any impurities they may contain.
Then soak them in water overnight to soften them and speed up cooking. Finally, cook them in boiling water to remove lectin, a toxic compound. People with food allergies should take certain precautions when consuming them.
Like most green leafy vegetables, such as spinach, chard, and kale, this vegetable contains about ten percent of the daily dietary fiber needed per 100 grams. The best option for cooking it, so as not to lose its nutrients, especially its fiber, is to eat it raw or lightly cooked, always steamed or boiled for a maximum of three minutes, otherwise the high temperature of the water destroys part of the properties of the food.
However, with the exception of pineapple and potatoes due to their high levels of sugar and starch, Bragagnolo comments that almost all fruits and vegetables are high in fiber and are recommended for balancing glucose. In this sense, the nutritionist specifies that it is recommended to incorporate between three and five servings of vegetables per day and specifies that one serving is equivalent to half a cup cooked and one cup raw.
One serving, equivalent to approximately 30 grams, is a source of healthy omega-3 fatty acids, plant-based proteins, B vitamins and natural fiber; for every 30 grams of nuts, there are two grams of fiber.
Its consumption has a protective effect on insulin resistance, improves glycemic control and blood lipid levels in people with type 2 diabetes, according to a study by the University of Toronto.
Considered a vegetable, the tomato has a high content of water, minerals such as iron, potassium, phosphorus, calcium and magnesium, as well as vitamins C, B, E and D. The Argentine Diabetes Federation mentions that it can be consumed fresh, in sauce, in juice or in smoothiesincluding as a concentrated condiment.
As they have a low glycemic index, tomatoes release sugar slowly into the bloodstream, making it unlikely that they will cause an increase of this element in the blood.
The only imperative is to avoid adding salt so as not to interfere with the antihypertensive effect due to the presence of lycopene, a substance with properties that help prevent disease.
Fish in general, but especially salmon, sardines, tuna and trout, are sources of omega 3, an essential nutrient for protecting cardiovascular health and reducing inflammation that can lead to insulin resistance.
According to the Diabetes Organization, it is best to consume grilled, baked or boiled fish because frying it will increase its calories and carbohydrates. The entity recommends consuming this food at least twice a week.
Food rich in proteins, omega 3, 6 and 9 fatty acids, antioxidants, B vitamins and minerals: calcium, iron, potassium and magnesium. Regarding fiber, the Medical News Today portal reports that one tablespoon of flaxseed (seven grams) contains 1.91 grams of fiber.
Nutritionist Estefanía Beltrami explains that fiber can be obtained in two ways through the consumption of flax seeds.
— The insoluble, present in the shell and which resists digestion, and the soluble, which is found inside the seed.
They are therefore generally not consumed in their original form and must be processed to effectively incorporate this nutrient and benefit from its benefits: they can be ground into powder and added to various culinary preparations or even hydrated in a gel then consumed as a pudding or cooking ingredient.
Finally, Bragagnolo emphasizes the importance of good hydration with mineral water and emphasizes regular physical exercise, as it is beneficial for metabolic control, maintaining good mood and muscle mass. Faced with this pathology, it is advisable to consult a health professional.
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