Nine tips for healthier food – Heilpraxis

Diet tips for diabetics

diabetes can come in different forms and degrees of severity. There is therefore no general diabetic diet. Nevertheless, those affected, but also people who value a healthy eating to pay attention to some principles that make nutrition generally healthier.

The British Professional Society Diabetes UK gives on the website of the institution Tips for a healthier diet in diabetes. The recommendations are intended to help control blood sugar levels, blood pressure and cholesterol levels. In addition, the tips Lose weight help and in the long term that Risk of cardiovascular problems reduce.

Differences in type 1 and type 2 diabetes

For people with type 1 diabetes it tends to be more important on sugar respectively carbohydrates in the diet to pay attention to the blood sugar levels to keep constant. people with type 2 diabetes are often overweight, which is why weight loss is more important.

A healthier diet helps in both cases

Whether you have type 1 or type 2 diabetes, eating healthier can help control the disease. In type 2 diabetes, even one complete remission can be achieved, i.e. a complete absence of symptoms.

“Eating a healthier diet is important for managing your diabetes and reducing your risk of diabetes complications”stressed Douglas Twenefoura diabetes nutritionist from Diabetes UK.

The following nine tips are based on studies involving people with type 1 and type 2 diabetes, according to Diabetes UK.

1. Choose healthier carbohydrates

While all carbohydrates affect blood sugar levels, the extent depends significantly on the type of carbohydrate. Therefore, care should be taken that the food is predominantly complex carbohydrates contain, which are not broken down so quickly and therefore do not cause the blood sugar to shoot up suddenly. examples for this are

• Whole grains such as brown rice, buckwheat and oatmeal,
• Fruit,
• Vegetables,
• legumes such as chickpeas, beans and lentils,
• Dairy products such as unsweetened yogurt and milk.

In addition, carbohydrate-rich foods should be taken at the same time little dietary fiber included, should be avoided if possible. These include, for example white flour products like white bread, white rice and highly processed grain products such as cookies, pastries and cakes.

“If you are unsure, you can check the label of the food to see how much fiber it contains”recommend the experts at Diabetes UK.

2. Eat less salt

a high one salt consumption can risk for high blood pressure increase, which in turn increases the risk of heart diseases and strokes increases. people with diabetes already have an increased risk of cardiovascular disease and should therefore not further increase the risk through diet.

As the maximum daily dose, Diabetes UK advises maximum six grams of salt per day take, which is about the equivalent of a teaspoon. Processed foods often contain large amounts of salt. When shopping, check the label to see how much salt is in a product.

Whoever cooks himself should salt by others Herbs and Spices substitute. Sage, rosemary, coriander and parsley, for example, also offer intense flavors.

3. Reduce red and processed meats

According to the specialist society, diabetics should reduce their consumption of red and processed meat to reduce. Products such as ham, bacon, sausages and sausages often contain large amounts of salt.

In addition, various studies have linked red meat consumption to an increased risk of heart problems and certain cancers. Quality alternatives to red meat products are for example

• legumes such as beans and lentils,
• eggs,
• Fish,
• Poultry,
• unsalted nuts.

Above all legumes such as beans, peas and lentils are excellent meat substitutes as they are very high in fiber and do not affect blood sugar levels as much. In addition, like meat, they provide a long-lasting satiety.

fat fish such as salmon or mackerel is also a very good meat alternative. Because fish is rich in omega-3 fatswhich is proven to protection of the heart contribute. The Diabetes UK professionals therefore recommend two servings of fish per week.

4. Eat more fruits and vegetables

Fruits and vegetables are high in vitamins, minerals, and fiber that the body needs to stay healthy. Although fruit also contains natural sugar, according to the professional society, this is not to be equated with refined sugar.

The rule of thumb is: every day at least Eat five servings of fruits and vegetables, where the emphasis should be more on vegetables, for example three servings of vegetables and two servings of fruit. The fruit should be whole fruit and not consumed as fruit juice.

5. Watch out for healthy fats

Fats are good sources of energy. But the fats that we eat have different effects on our health. As a rule of thumb, that unsaturated fatty acids preferred and saturated should be restricted. Healthy Fats are included, for example, in

• nuts,
• seed,
• avocados,
• oily fish,
• Olive oil,
• rapeseed oil,
• sunflower oil.

Some saturated fats wear to one Elevation of cholesterol levels and thus also to an increased risk of heart problems. Examples of foods high in saturated fats are

• red and processed meat,
• Butter,
• Lard,
• Cookies,
• Cake,
• cakes,
• pastries.

6. Reduce sugar

Wherever possible, should added sugar be waived. This can be difficult at first as sugar is present in so many products that we have become accustomed to the sweet taste from childhood.

A good place to start reducing sugar is this Avoid sugary drinks. Instead of lemonade, soft drinks, energy drinks and fruit juices, you should mainly drink water, unsweetened tea or coffee.

When taking sugary drinks to treat diabetes acute hypoglycaemia are used should of course not be dispensed with. If necessary, this should be discussed with a doctor.

7. Pick better snacks

The little things we eat between meals are often particularly unhealthy. Instead of chips, biscuits and chocolate should therefore be better healthier snacks such as yogurt, unsalted nuts, seeds, fruits and vegetables are provided.

8. Limit alcohol consumption

alcohol contains many calories and can do that prevent weight loss. If you don’t want to do without occasional alcohol consumption, you should Avoid binge drinking and limit consumption to small amounts over several days. In addition Alcohol lowers blood sugar levelswhich promotes the occurrence of hypoglycaemia.

9. Prefer minerals and vitamins from food

dietary supplements are very trendy. However, Diabetes UK experts emphasize that it is always better to nutrient from one balanced diet record, especially if not a medically diagnosed one defect present.

People with diabetes often take medication. Some dietary supplements can interactions interact with drugs or decrease or increase their effect, which can lead to complications such as kidney disease. (vb)