Sweets are no longer allowed. Absolutely. But wait, why?
If a person is diagnosed with diabetes, it does not mean that they will have to follow a strict, tasteless diet for the rest of their life. In addition, the quality of life can even be increased with such a diagnosis - there will be motivation for proper nutrition and exercise. And you also need to learn to count well in order to take insulin properly if necessary. What else to expect from a diabetic diet and why it is not so scary, read our material.
general information
Diabetes mellitus is a group of diseases characterized by a persistent increase in blood sugar and leading to the development of serious complications, mainly of a vascular nature: coronary artery disease, heart attack, stroke, as well as kidney failure and even gangrene. Diabetes is common in pregnant women and is known as gestational diabetes. However, diet is not prescribed because it usually goes away after childbirth.
People who eat a lot of sugar are more likely to get fat. This is made easier by the modern rhythm of life and the peculiarities of work - the way to work is sitting in the car and the work itself is sitting office work. Sedentary lifestyle contributes to the development of sedentary lifestyle. Of course, body weight begins to gain. Metabolic disorders develop.
Why You Need A Diet For Diabetes
A person with diabetes is prescribed a specific diet. Many people mistakenly believe that they should give up sweets. In fact, in the diet of a person with diabetes mellitus, half the diet should be carbohydrates, but carbohydrates are "harmless". It should be remembered - the so-called "quick" carbohydrates - sugars, donuts, rolls, bagels, white bread cause a peak increase in human blood sugar and therefore are not recommended for patients with diabetes.
Most people with diabetes find it easier to control their blood sugar levels when they can lose weight. Diet is designed to serve two purposes: normalizing blood sugar levels and reducing caloric intake. There are no universal recommendations for people with type 1 and type 2 diabetes as there is a risk of a person going from a state of hyperglycemia to hypoglycemia (low blood sugar levels) with serious complications to developmentof the coma.
Features of the diet for diabetics
When we talk about the diet of a patient with type 2 diabetes mellitus, it is interesting to start with a story about vodka. Vodka is a very high calorie product. One gram contains about 7 kilocalories, one gram of fat contains 9 kilocalories. Compared to proteins and carbohydrates, it is about two to three times fewer calories.
Many people believe that vodka lowers blood sugar levels. It really is, but in a pathological, abnormal, harmful way. Blood sugar levels drop, but appetite increases immediately. A person wants a bite of this vodka, and once he has had a bite, he adds more calories to himself.
Calories: The stronger the drink, the more calories it is. A bottle of wine has about three times fewer calories than vodka, beer - even less.
Strictly speaking, a patient with diabetes should first and foremost minimize alcohol consumption.
There are two types of carbohydrates: easily digestible (fast) and what is called slow. Slow digestible includes cereals, pasta, potatoes. Dibetic diets must contain carbohydrates. If you take a plate and divide it into four parts, about half should be carbohydrates, a quarter fats and a quarter proteins.
Animal fats are extremely dangerous. Therefore, it makes more sense to choose fish over meat. When you eat chicken, naturally skin it and remove the fat. If we talk about beef and pork, then you need to reduce caloric intake and the amount of these fats yourself. Fish and meat are also excellent sources of protein. You shouldn't just focus on them, however - plant foods like soy and wheat are also high in protein, sometimes even more than animal sources.
Important! Eating should be measured, moderately, five to six times a day, a little, every three hours, full, but in no case three times a day.
It is also recommended to devote at least 30 minutes to the main meals - breakfast and lunch. If he eats too quickly, excess insulin enters the bloodstream, and since there is a lot of it, he needs more food. And without realizing it, the person eats more. It is therefore important to eat without distraction, not to rush.
You may have heard about numbered diets for people with diabetes. We also listened and decided to invite an expert, professor, head of the department of endocrinology.
"In the past, diabetic tables, the so-called numbered diets, were actively used. Since then, dietetics and all science in general have made great strides. Therefore, the diabetic table number 9 is an outdated concept, it is no longer used. "
Diet differences in type 1 and type 2 diabetes
Eating healthily is important for all people with diabetes, regardless of age, just like people without diabetes. The diet must include high fiber foods: fruits, vegetables, legumes, and whole grains.
A person with diabetes does not need to take insulin as often as they eat. For example, a patient with type 2 diabetes mellitus during pill therapy does not need insulin - even if necessary, you eat six times a day in small portions.
However, if a person is given insulin, it should only be done before main meals. No need for three small snacks.
What is the glycemic index
Calories are energy that can be obtained from food. In the store, on the packaging of a food item, the number of kilocalories in hundred grams of the product, the amount of proteins, fats and carbohydrates is indicated.
But the products are different, they have a different glycemic index - the rate of absorption of carbohydrates in the body. The index is rated on a scale from zero to one hundred. There are foods that raise sugar levels slowly and there are foods that rise quickly and it doesn't depend on the calorie content. The higher the index, the more the sugar content increases after consuming the product.
What is a unit of bread
Bread units are a parameter developed by German endocrinologists for patients with type 1 diabetes. We're talking about the amount of carbohydrates, which is roughly equivalent to 12. 5 grams of bread. Each patient calculates the approximate number of grain units that he needs. If one person weighs 100 kilograms and the other weighs 60, then they need a different number of bread units. But in this case we are talking about carbohydrates, how many carbohydrates to eat.
The approximate number of grain units required is individual. It depends on how much a person weighs, plays sports, or maybe plans a long trip or a trip to the club. In this case, simply calculating XE will not help. It is necessary to understand both the size of the portions and the composition of the products - for this there is a school for patients with diabetes.
According to the data provided by our expert: "Bread units are an approximate term. We know that the amount of carbohydrates for patients with diabetes mellitus should be around 50-55% of the amount they eat. Hence, the calculation is a pretty simple thing, but it still requires some kind of training. "
Product tables
Allowed Products
With diabetes mellitus, sweets can only be replaced with sweets - sweeteners, fruits. For example, you can eat two or three peaches, two oranges, or three apples. Or you can eat something with sweeteners. The fact is that foods for people with diabetes, including sweet foods, only differ in one thing - they are more expensive.
The menu should include healthy carbohydrates, high-fiber foods, fish and "good" fats. During digestion, complex carbohydrates and disaccharides are broken down into simpler ones in the intestine. Sugar breaks down into glucose and fructose in particular, after which glucose is absorbed from the intestine into the bloodYou eat foods and drinks that are rich in fat, sugar and salt.
Foods high in healthy fats can help lower cholesterol levels. These include: avocados, nuts, olive and peanut oils. Remember, like all fats, they are high in calories. It is important that a diabetic's diet is high in fiber. Fiber slows the digestion, release and absorption of glucose in the body. Vegetables, fruits, nuts, mushrooms, and whole grains are high in fiber.
Choose fish over meat. Eat it at least twice a week.
Prohibited foods
If possible, avoid easily digestible carbohydrates and alcohol. Such carbohydrates mean a rapid rise in blood sugar, and if a person is given insulin and quickly tries to reduce this jump, sudden changes in sugar levels are dangerous for the body, as there is a risk of acute cardiovascular pathology.
Diabetes increases the risk of heart disease and stroke, and speeds up the development of atherosclerosis.
With diabetes, you need to limit:
- Saturated Fat (NSF). Eat less animal fats and avoid fatty dairy products. Most of the NF is found in butter, fatty beef, sausages, sausages, and some types of oils - coconut and palm;
- Trans fats. They arise when the food industry converts liquid oils into solid fats, such as margarine. Most of them can be found in fast food, pastries, cakes, pastries. It is best not to consume trans fats whether or not you have diabetes;
- Cholesterol. Best of all - no more than 200 mg of cholesterol per day. There is about that much in a hen's egg;
- Salt. No more than 2. 300 mg of sodium per day is optimal. This is about a teaspoon of salt, 6 grams;
- Otherwise there are no particular restrictions on the use of products. You can also cook yourself more often. So you know exactly what calorie content the dish has, how much protein, fat and carbohydrates it contains.
Sugar substitute
They are different, synthetic and natural. These substances contain practically no calories, but are sometimes hundreds of times sweeter than sugar. There are many studies that have not proven their harm.
Therefore, sweeteners can be used in moderation. The list of FDA-approved sweeteners includes saccharin, neotame, acesulfame, aspartame, sucralose, advantagesame, stevia, and lo-han-go.
It is not worth using them in excess. Four to five tablets a day.
Important! Many people mistakenly believe that sugar can be substituted for honey. Honey contains a large amount of calories and is an easily digestible carbohydrate. It needs to be restricted as much as possible. It's very useful, of course, but people with diabetes should avoid it.
Rules for the composition of the menu
With 1 type
The most important thing for people with type 1 diabetes is to consume all of the essential nutrients in the same amounts as healthy people. If there is no tendency to become overweight, then the diet should not deviate from the norm in terms of calorie content. Knowing exactly how many carbohydrates they are eating is crucial for people with CD-1.
On average, one unit of insulin will help you get 15 grams of carbohydrates. These are similarities, and it is important for any person with type 1 diabetes to know their individual insulin to carbohydrate ratio. The ratio can vary depending on the duration of the diabetes, weight, and physical activity.
The insulin dose is adjusted to the blood sugar level before the meal. If your blood sugar is above target, extra units of insulin will be added to lower it.
The diet should include healthy proteins, fats, and small amounts of complex carbohydrates with a low glycemic index. It is best if proteins and fats come from plant sources. According to most of the foreign recommendations for diabetes, the diet is represented most precisely and completely in the Mediterranean nutrition plan.
With type 2
There is currently no definitive evidence of the benefit of any particular diet for people with type 1 and type 2 diabetes. Whether or not you have diabetes, your diet should always be high in starch-free vegetables, whole grains, and minimally processed foods. But that doesn't mean that you have to eat everything raw. You should limit foods with free sugar, processed grains, and processed meats. Sometimes a doctor can recommend a low-carbohydrate diet to people with type 2 diabetes - it is better not to switch to it yourself, but to consult a nutritionist.
Diet is selected individually and takes into account the general state of health, dietary preferences and individual characteristics of a person.
Important! If people with type 2 diabetes have been on a diet for a long time, they may need to consult a nutritionist from time to time to keep their eating plan updated.
Unlike a style, a nutrition plan is a specific guideline that helps people plan when, what, and how much to eat each day based on the recommendations of the style they choose.
Often used as a basic nutritional guide, the Diabetic Plate Method offers a visual, visual approach to calorie management.
Knowing how many carbohydrates you have eaten will make it much easier to calculate the correct dose of insulin. How and what to count correctly according to the diet will always be taught to you in a diabetic school.
Menu examples for the week
There is a trick in creating a menu and serving a serving. You can put the same amount of food on one large and one small plate. There seems to be a lot on a small one, but not enough on a large one, but the number will stay the same. All you have to do is eat from small plates.
Here is the menu, it's designed for around 2000-2500 calories. Depending on your weight and other individual characteristics, you may need a different number of calories.
day 1
- Breakfast: poached egg, half an avocado, a slice of bread, an orange.
- Lunch: beans with spinach and tomatoes, cheese.
- Dinner: whole wheat pasta with tomato sauce and turkey.
day 2
- Breakfast: oatmeal with berries and nuts.
- Lunch: salad made from spinach, chicken breast, carrots and avocado; Strawberry.
- Dinner: cooked whole grain couscous, fried zucchini, cucumber and tomato salad with fresh basil.
Day 3
- Breakfast: vegetable omelette with herbs, mushrooms, peppers and avocado; Beans, blueberries.
- Lunch: Whole Wheat Bread Sandwich with Tasteless Greek Yogurt, Mustard, and Tuna; grated carrot, cucumber, apple.
- Dinner: a mixture of beans and corn, chicken breast, asparagus, a quarter of a pineapple.
Day 4
- Breakfast: Whole grain bread toast with cheese and spinach.
- Lunch: steamed cabbage with chicken, strawberries, banana.
- Dinner: tomato, cucumber, herb and cheese salad.
Day 5
- Breakfast: breakfast cereals, blueberries, a glass of almond milk.
- Lunch: salad of spinach, tomatoes, hard cheese, eggs, with yogurt dressing; Grapes, pumpkin seeds.
- Dinner: baked salmon with potatoes and asparagus.
Day 6
- Breakfast: a glass of low-fat Greek yogurt, strawberry and banana puree.
- Lunch: brown rice with beans, low fat cheese, avocado, cabbage and cucumber salad.
- Dinner: lean beef with potatoes and broccoli, strawberries.
Day 7
- Breakfast: pearl barley in low-fat milk.
- Lunch: whole grain bread, cucumber, tomato, herbs and cheese salad.
- Dinner: shrimp, green peas, boiled beets with olive oil, grapefruit.
This is a rough meal plan, but it gives a general overview of the composition of a diabetic diet and can provide guidance in your search for recipes.
Diabetes Diet Myths
The biggest myth is that diabetes is caused by people eating sugar. It's called sugar, not because people eat sugar, but because diabetes increases sugar. And sugar levels go up for various reasons. Apples and bread can also raise blood sugar levels, although they appear harmless. Carbohydrates are plentiful, and they're not all found in sugar.
There is a theory about the viral origin of type 1 diabetes: it is possible that the Coxsackie virus, influenza virus, rubella virus, and some other viruses cause type 1 diabetes mellitus. This means that after the disease, antibodies are formed that accidentally start attacking the beta cells in the pancreas. Whether this is so or not has to be proven, but unfortunately the disease occurs and develops.
Another myth is that you can get type 1 diabetes and it will turn into type 2 diabetes. That will never happen, these are completely different diseases that have the same onset of the disease called "Diabetes Mellitus".
There is no cure for diabetes. Ineffective and unhelpful treatments for diabetes include: ice diving, withdrawal from insulin therapy, endless exercise, and nutritional supplements. All of this worsens the prognosis of the disease and increases the risk of complications. Get treated by real doctors. The second type can be prevented, but there is no cure.
Ready meals for diabetics (delivery service) If you have diabetes, read the labels of all products carefully and compare them with other similar products, pay attention to the best balance of carbohydrates, fats, proteins and fiber, as well as the optimal amount of calories.
Fructose is often found in products "for diabetics". Drinking it won't raise your blood sugar levels - because you won't get it at all.
Conclusion
All people diagnosed with prediabetes or diabetes mellitus must follow dietary advice from a doctor. The diet for diabetes mellitus should be developed individually, it can be adjusted by a nutritionist, according to changes in the course of the disease or if concomitant diseases occur. It is important that the diet is consistent with the general treatment plan, and the history and medications the person is taking should be considered. Not all overweight people have diabetes. However, you are at a higher risk of developing diabetes in the future. It is best not only to follow a diabetic diet, but also to start exercising, stop smoking, and limit alcohol consumption.