Palinski Valley says that complex carbohydrates consumption can also support the health of microbium, which in turn can improve blood sugar. “The fibers are really food for good bacteria in our bowels.”
protein
Protein not only helps to slow digestion and sharp blood nails, but also helps to build meager muscle mass-another tool for blood glucose. “The presence of a good muscle mass can help regulate insulin sensitivity and how glucose is stored in your muscles,” says Rothstein. It recommends obtaining 1.2 grams of protein per kilogram of body weight per day. (Hit your body weight in the pound by 54. The result (gram) is your goal.)
Protein is especially important if the health care provider has recommended weight loss as part of diabetes management. “If you don’t get enough dietary protein because you lose your weight, you are at the risk of lean body mass, which slows the metabolism,” says Valley. It recommends that you get 20 to 30 percent of the total daily calories of protein to maintain muscle mass.
One type of protein that you may want to reduce: processed meat, including sausages, hot dogs and delicious packed meat. “This can be very high in saturated fats, which can hinder the use of insulin. Over time, it can weaken insulin receptors and cause glucose intolerance, which contributes to the development of diabetes,” says Rothstein.
Fat
Due to food conjugation, healthy fats can be incredibly useful if you eat to help manage or prevent diabetes. Repeated carbohydrates with a healthy source of fat (olive oil, nuts or avocado) is a good for heart health – which is one of the best ways to strike high sugar. One of the accomplishments that may surprise you: It is better for you to choose full ice cream on fat -free or low -fat versions. “It is possible that it will taste better and leave you more satisfied, and fat in the ice cream will help reduce the effect of additive sugar,” she says.
Avoid unsaturated fats and saturated fats found in fried foods and processed meat, which can raise cholesterol levels in cholesterol and increase the risk of cardiovascular disease. Opt instead for unsaturated and unsaturated fats found in foods such as nuts, seeds, avocado, olive oil and fatty fish, which are rich in omega -3 fatty acids.
Learn about the foods that should be avoided with diabetes
Are there foods that you can never eat again after diagnosing diabetes? The short answer is no. Moskovitz says that all foods can suit a healthy diet for diabetes. “There may be foods that the patient needs to eat less,” says Rothstein. “But a large part of the Nutrition Department is to meet people where they are.” This means that you do not need to fully repair your diet from the gate, but it is likely to be useful to limit your consumption of the following elements.
Sugar drinks
With sugary drinks, “there is almost no digestion,” says Moskovitz. “It is almost like injecting your vein with sugar.” Two pieces as quickly as possible: soda and fruit juice.
Sugars have been added
everyone Palansi says Wade says. Its recommendation: Added sugars should be less than 10 percent of the total amount of daily calories. ((one The soda box or one energy drink can exceed that – this before taking into account the hidden sugars in the spices, removing the salad sauce, and more).
Alcohol
Pure distilled spirits (thought: vodka, jinn, tickel, whiskey) do not contain carbohydrates, but many drinks with alcohol do. In addition, all alcohol can cause inflammation, which can have a negative effect on blood sugar. “Inflammation is tightened on the body, which can raise stress hormones, which in turn can raise blood sugar,” says Valley Valley. And increased inflammation can throw the blood glucose levels off the kalter, even if you visit them on the diet and the front of the fronts.
