Healthy weekly menu for diabetics

We live in a time of global obesity. Statistics show that between 9 and 30% of the population is overweight, which increases the risk of type 2 diabetes .

Balancing your weight is essential because extra pounds tend to increase the body’s sensitivity to insulin.

Diabetes is very dependent on the diet . In a mild form, a diet is prescribed that has a therapeutic purpose. Strict adherence to nutritional norms is especially important in moderate form and a necessary measure in severe form of diabetes.

It is normal to consume about 55-60% carbohydrates, 30% fat and 11-16% protein per day.

It is mandatory to take a sufficient amount of water in order to ensure a good flow of exchange processes in the body.

Carbohydrates in plants are a major source of energy and there is no direct correlation between caloric content and blood sugar levels. Fats are also a source of energy, and proteins are the main building material of the body, muscles, skin, blood cells and the brain. On the other hand, proteins are a poor source of energy.

In the 1970s, it was discovered that there was a link between the consumption of food with a high fat content and heart disease, and the risk in diabetics was high. Today, people with diabetes are recommended to consume products containing complex carbohydrates, fiber, low in sugar and fat.

Diet in diabetes is not only part of the treatment, but also a means of therapy.

Basic rules for nutrition in diabetes

Now we will introduce you to some of the basic rules in diabetes nutrition :

– It is necessary to eat at least 3 times a day;

– Limit drinks and products containing sugar to a minimum;

– Prefer foods rich in fiber. These are whole grain bread, beans, peas and lentils. This food slightly increases blood sugar and slows down the processes of glucose absorption;

– Consume more fruits and vegetables, avoiding sweets – grapes and mangoes;

– Dried fruits are also allowed, but in small quantities;

– You need to monitor the amount of fat taken. Only 10% of the calories taken during the day should be derived from fatty substances;

– Limit the use of salt to a minimum, it increases blood pressure;

– Alcohol is allowed, but only in moderation. It lowers the level of sugar in the blood below the permissible minimum – 3.3 mmo/l. Liquor is completely prohibited, as are sweet and semi-sweet wines. It is permissible to take up to 250 ml. semi-dry and dry wines, as well as 50 ml. concentrated alcohol;

– Products that mainly contain carbohydrates, such as chocolate, biscuits, bread, potatoes, sweets, etc., increase the blood sugar level . You should consume them in very moderate amounts because they are not nutritious. They supply more than the necessary energy to the body, and the excess amount turns into fat.

Experts recommend eating foods with a low glycemic index because they are broken down more slowly, which maintains normal sugar levels.

Choose foods with complex carbohydrates because they are rich in vitamins, minerals and proteins. These are potatoes, pasta, bread, rice, many vegetables and legumes.

Fats of animal origin are excluded. Vegetable oils are allowed – rapeseed oil and olive oil.

It is recommended to eat oily fish twice a week – salmon or mackerel, as they are rich in omega-3 fatty acids.

 

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