Living With Diabetes: What Needs To Be Done?
There is no perfect diet for people who are forced to live with diabetes. However, as a general rule, controlling carbohydrate consumption is critical to keeping blood glucose at adequate levels.
It is important to know the properties of the different food groups well and to be able to choose the most suitable at different times of the day according to blood sugar levels.
Also, let’s not forget that not all carbohydrates raise blood sugar in the same way. This will depend on their glycemic index: foods with a high glycemic index raise blood sugar levels faster than foods with a medium-low index.
To live with diabetes in the healthiest and most conscious way, it is therefore recommended to consume mainly foods with a low glycemic index, or combine one with a high index with another lower to buffer the effects.
Living with diabetes: pay attention to the nutritional values of foods
In order to plan your diet correctly and choose the most suitable ingredients, you need to know the type and quantity of carbohydrates contained in each food group.
1. Vegetables and fruit
Vegetables are divided into two main groups: those that contain starch and those that do not. Among the former we find potatoes, corn and peas. These are the vegetables that contain the most carbohydrates and, for this, it is necessary to moderate their consumption.
Among the starch-free vegetables we find, on the other hand, chard, cauliflower, tomato and carrot. All of these vegetables have a particularly low glycemic index and contain few carbohydrates. In addition, they contain many vitamins, minerals and fibers, the perfect mix to be great allies for people who have to live with diabetes.
Fruits also contain sugar, but most have a low glycemic index. Experts advise not to eliminate fruit from the diet of diabetics, because the nutrients it contains are essential for a healthy diet. A good option are red fruits, such as raspberries, strawberries and blackberries, which are low in carbohydrates and contain antioxidants and vitamins.
If you prefer dried fruit instead of fresh fruit, it is important to pay attention to the portions: 2 tablespoons of raisins can contain up to 15 grams of sugar.
2. Cereals
Cereals – wheat, rice and oats – and their derivatives such as flour, are one of the main sources of carbohydrates in the diet. For this reason it is very important to limit the consumption of these foods and pay attention to their degree of refinement.
As a general rule, it is recommended to always choose whole grains and flours, which contain many more nutrients and have a lower glycemic index.
If the goal is to regulate blood glucose levels, refined flour products are not recommended, especially considering that they often contain a large amount of added sugar.
Tips for living with diabetes and keeping it under control
In order to manage diabetes, it is essential to be aware of and regulate your diet. Here are some tips to make this task easier:
- Plan a weekly menu and calculate the carbohydrate portions for each dish.
- Make a shopping list with healthy ingredients and try to stock them well to always have them when you start cooking.
- If you are still hungry when you have finished eating, you can eat a vegetable salad (without starch) with a light dressing. You will feel fuller and have consumed very few carbohydrates.
- Choose wholegrain products instead of refined ones. Read the labels to make sure the main ingredient is whole.
- Try to replace ingredients with a higher glycemic index with others with a lower index. Let’s take an example: you can substitute a side of potatoes with one of sweet potatoes, which have a lower glycemic index.
- Check your blood sugar before each meal to be able to choose the most convenient foods depending on how you feel. You can use the traditional blood glucose meter, or opt for a new generation one, which makes measurement even easier. Among these, continuous blood glucose monitoring is a system that collects data on blood sugar levels through a sensor that is inserted into the arm and sends it directly to the patient’s mobile phone.
