The best foods for diabetics are those that have good amounts of fiber, such as whole grains, fruits and fresh vegetables, which help keep blood glucose levels balanced.
Excessive fat intake can also cause an increase in blood glucose levels and, therefore, foods that are sources of lean proteins such as low-fat milk and dairy products and lean meats such as chicken, eggs, tofu or fish are good. foods for people with diabetes.
According to the Brazilian Diabetes Society, the diet of a person with diabetes should be the same as that of any other person, that is, balanced and varied. However, you should pay attention to the amount of carbohydrates in your diet, as even fresh fruit, which is healthy, can increase blood sugar levels if consumed in large quantities.
The best foods recommended for diabetics are:
1. Whole grains
Whole grains, such as brown rice, oats, whole pasta, quinoa, corn, whole wheat or buckwheat, are sources of carbohydrates and are great foods for diabetics, as they are rich in fiber that helps to slowly release the carbohydrates ingested, controlling blood sugar levels. Discover all the whole grains and the benefits of these foods during the day.
Furthermore, whole grains provide fiber that helps reduce the absorption of fat from food, which contributes to the prevention of diseases such as obesity, atherosclerosis or heart attack.
2. Low glycemic index foods
Foods with a low glycemic index, such as yogurt, beans, lentils, apples, oranges, pears, plums or nuts, contain fiber and proteins that favor the slower absorption of carbohydrates, contributing to the balance of blood glucose levels, making them great foods for diabetics include in their daily lives. See how to use low glycemic index foods in diabetes.
3. Fresh fruit
All fresh fruits, such as oranges, bananas, pears, strawberries or apples, are great foods for diabetics and should be consumed daily. However, despite being healthy, it is important to consume up to 3 servings a day, as they also contain carbohydrates which, in excess, can increase blood glucose levels.
Furthermore, it is important to consume whole fruits, with the skin and pomace, avoiding juices or cooked fruits, for example. Because when the fruits are whole and natural, the amount of fiber is much greater, helping even more with blood sugar control. Discover the fruits that diabetics can eat.
4. Fresh vegetables
Fresh vegetables, such as lettuce, tomato, green beans, zucchini or chard, are rich in vitamins and minerals that are essential for the functioning of the body, helping in the production of hormones, such as insulin, controlling diabetes.
Vegetables should be consumed daily at lunch and dinner, as they are great sources of fiber, which helps control blood glucose levels and also reduces the absorption of fat from food, preventing cardiovascular diseases, such as high blood pressure, heart attack or stroke.
5. Low-fat milk and dairy products
Semi-skimmed or skimmed milk, semi-skimmed or skimmed natural yogurt and low-fat cheeses, such as ricotta, cottage or Minas-type cheese, are great foods for diabetics, as they are foods with a low glycemic index, helping to control blood glucose levels.
These foods should be consumed daily for breakfast and an afternoon snack, for example, as they also provide calcium, a mineral that acts in the release of insulin in the body, directly contributing to the control of diabetes.
6. Lean proteins
Lean proteins, such as chicken, tofu, fish, eggs, seafood or turkey are important as they participate in the formation of hormones, such as insulin, making them great foods for diabetics.
Lean proteins also have a low glycemic index, promoting the slow release of carbohydrates from the meal into the blood. Therefore, they should be consumed daily at lunch and dinner.
7. Nuts
Dried fruits, such as cashew nuts, almonds or Brazil nuts, are rich in fiber that helps control blood glucose levels. Discover all the benefits of dried fruits and how to consume them.
Furthermore, dried fruits are also great sources of healthy fats, contributing to the prevention of diseases such as atherosclerosis, heart attack or stroke. However, excessive fat consumption can also increase glucose levels and, therefore, the recommendation of a maximum of 4 units per day, which can be consumed as snacks or breakfast, for example.
Quantity of food
The amount of food recommended for diabetics varies according to the person’s current health status, glucose levels and age. Therefore, before starting a diet for diabetes, it is recommended to consult an endocrinologist and a nutritionist to adjust the diet according to individual needs.
In the diet for type 1 diabetics, carbohydrates are normally counted according to the glucose level checked before each meal and the amount of insulin the person administers. See the treatments recommended for those with type 1 diabetes.
For those with type 2 diabetes, carbohydrate counting is not used and the diet is based on the average glucose level observed over a period of time, if the person is overweight or has another health problem, such as blood pressure. high or high cholesterol. Find out more about how type 2 diabetes is treated.
