Understanding the various food groups and their impact on diabetes.
CARBOHYDRATE
This is the main energy source. 40% to 60% of diabetic diet should consist of carbohydrates. They are mainly divided into simple and complex carbohydrates.
SIMPLE CARBOHYDRATES release sugar into the blood rapidly causing extreme changes in blood sugar levels. Most also do not provide any food and just add calories consumed, so also labeled as "empty calories". These spikes and falls in blood sugar levels cause cravings and weight gain. For example, candy, soft drinks, biscuits, snacks, fruit juices, fast food.
COMPLEX CARBOHYDRATES are "fiber rich". They are also rich in vitamins, minerals and other nutrients. They provide energy gradually and continuously to the body and helps maintain blood sugar levels. They also provide a feeling of fullness for a longer period to help weight loss. So this is referred to as "good carbohydrates". These are foods in their natural state. For example, oats, fruits, nuts, whole grains, nuts and seeds, certain dairy products. Most of our daily carbohydrate needs to come from the "good carbs". Carbohydrates are important at each meal and the amount of carbohydrates at each meal should be maintained for the effective control of diabetes.
PROTEIN
Protein is responsible for the growth and repair of cells. Enzymes and hormones (including insulin) are necessary for the smooth functioning of the body is made of protein.Antibodies that protect us from infection is also composed of protein. In diabetic patients, 20% to 30% of the diet should consist of protein.
Protein should be part of every meal. Foods rich in protein are added to food to help prevent blood sugar spikes suddenly.Richest source of protein is eggs (limit egg yolks), chicken, fish, milk and milk products (except butter). Plant proteins found in beans especially, soybeans, lentils, nuts and seeds.Plant protein is more healthy as animal products contain saturated fats (bad fats). A mixture of proteins from different sources should be used for maximum benefit. One word of caution though, too high protein diet increases the burden on the kidneys, so consult with a dietician is essential before adding too much protein in the diet.
FATS
Fat is an essential part of a healthy diet because they are a source of heat and energy. They provide essential fatty acids needed for various functions of the body and are also important for fat-soluble vitamins.We must be cautious about how much fat we consume because they are very high in calories more than double the carbohydrate and protein and is exposed to get stored in the body that cause obesity and obesity-related diseases.In diabetic diet maximum of 20% to 30% of the daily calorie requirement should be from fat. They can be classified into various unsaturated (good) and saturated (bad) range."Good" fats found in fish, fish oil, flax seed, nuts, seeds, olives and olive oil.The "bad fats" found in meat, poultry, full-fat dairy products, butter, egg yolks, coconut and palm oil. Not more than 10% of total calories should come from fat bad. Transfats (Dalda) is more dangerous than bad fats and should be avoided as much as possible. Cookies, cakes, crisps, bread products are high in transfats. Good fat intake should also be limited as any source of fat obesity.
The role of fiber in the management of diabetes
Fiber was initially understood as a gift of inert material in a variety of food, because it has no nutritional value. But today we have to understand the positive effects of fiber to understand how they influence the energy release of carbohydrates and fat absorption. In addition, it has the bulk (filling) the property so that it can reduce feelings of hunger and it also expands the amount of stool and acts as a stool softener.
Types of fiber, insoluble fiber and soluble fiber
Insoluble fiber: the richest source of wheat bran and other cereals (mostly insoluble fiber lost in the manufacturing process and polishing grains), seeds, fruit peels and vegetables. This has the property of bulk and soften the stool. Psyllium husk (isabgol) is also a source of insoluble fiber god.
Soluble fiber: the richest source of oats, beans, lentils, seeds, brown rice, barley, apples, vegetables - especially potatoes and broccoli. Soluble fiber delays stomach emptying time thus delaying the release of sugar in the bloodstream. Therefore, high spikes in blood sugar are avoided and sustained release of energy in the body. Also soluble fiber traps cholesterol and reduce the absorption in the blood stream to prevent complications and help in weight loss.
Diabetes can be managed better by adding fiber per serving (both soluble and insoluble). Take 3-5 servings of fruits and vegetables a day, whole grains, seeds and nuts as a snack mini to get the optimum fiber in the diet.
No comments:
Post a Comment