Diet for type 2 diabetes according to scientific standards
A nutritious diet for people with diabetes includes carbohydrates, proteins and healthy fats. The trick here is to combine the right foods to keep blood sugar levels stable. Limit diabetes complications such as frequent toileting, or thirst due to hyperglycemia or fatigue, Dizziness, dizziness and mood swings due to hypoglycemia.
Following a type 2 diabetes diet doesn’t mean you have to abstain from everything you enjoy. You still have a lot to choose from and even some foods can help fight diabetes.
Eating is an important thing. For type 2 diabetics, it is even more important. Diet is one of the most important and effective methods in the “fight” against diabetes. Therefore, the following article will help you build a diet for type 2 diabetes according to scientific standards. Hopefully, this will be a “powerful weapon” for every diabetic in the journey of “living” with disease.
Rules for eating and drinking for diabetics
If as before, you can freely eat what you like at the time you want. You can also choose to eat a lot, eat less, eat spicy, sweet, … without worrying about anything. But once you have diabetes “name”, you are forced to give up all those “casual” habits. And more importantly, you will have to follow these “unwritten” rules:
– Need to drink enough water in a day (water or a little fruit juice). Approximately 40ml / 1kg of body weight.
– Eat and drink properly, on time, not too hungry or too full.
– Should split meals, add additional meals in the evening to avoid hypoglycemia at night.
– Do not suddenly change the amount of food entering the body every day.
– Do not abstain from excessive abstinence but still ensure adequate nutrients (protein, starch, protein, fiber, vitamins, minerals, …) for the body.
– Should exercise gently after eating, avoid lying or sitting still after eating.
– Absolutely do not skip meals.
Diet for type 2 diabetes
Unlike type 1 diabetes, type 2 diabetes can be controlled with a healthy diet.
The diet for Type 2 diabetics is completely different from the low-or-low diet, as is commonly thought. It is true that they need to limit certain foods but will still ensure adequate nutrients for the body. Those who still think that having diabetes will have to fast or eat less is completely wrong! Below are the diets for Type 2 diabetics for each specific food group:
With the starch group
People with type 2 diabetes do not need to completely abstain from carbohydrates. This will cause the body to be nutritional deficient, without enough energy to function. Instead, eat starchy foods in moderation. There are two types of starches: complex and monolithic. Complex starch will allow blood glucose levels to rise more slowly, so this is a group used more often by diabetics.
Complex starch also contains many vitamins and minerals that are extremely beneficial for diabetics. It occurs in foods such as: brown wheat, brown millet, oats, moringa, red beans, soybeans, avocado, pumpkin, cassava,…
Single starch is abundant in white rice, patients should limit eating a lot of rice and flour, bread, vermicelli, vermicelli,…
With the protein group
Many people mistakenly believe that diabetes should only eat a lot of vegetables, abstain from meat and fish. This is incorrect. According to research by the American Diabetes Association, people with diabetes need 3 to 5% more protein than normal people. To get enough protein, patients need to regularly eat the following foods: lean meat, eggs, skinless chicken, herring, salmon, and mackerel.
Note, for diabetic patients who have turned to stage of kidney failure, should eat less than 10-15% of daily food to reduce the burden on the kidneys.
With the fat group
There are two types of fat that the body absorbs daily, saturated fat and unsaturated fat. Saturated fat is considered harmful because it can cause blood clots, which is not good in the diet for people with type 2 diabetes. This bad fat is found in raw milk, cheese, cream, butter, … Meanwhile , unsaturated fat can lower cholesterol and is the amount of fatty acids needed by the body. Patients can find this type in soybean oil, olive oil, sesame oil.
For groups of vegetables, tubers and fruits
This is probably the most “welcome” food group in the type 2 diabetes diet. Doctors also recommend that 50% of a diabetic’s diet in a day should be green vegetables and fruits. tree. The supplement of green vegetables, fruits will provide a large amount of vitamins, fiber and minerals necessary for the body. It maximizes the amount of sugar entering the bloodstream. What’s more, many green leafy vegetables contain high amounts of magnesium, which can stimulate the production of more insulin or help insulin work better. This is very helpful in dissolving blood sugar.
Some vegetables and fruits to eat regularly are: vegetables, cucumbers, cauliflower, apples, peaches, apricots, oranges, bananas, grapes, … But note that only boiled vegetables – steamed – salads or flowers just fresh fruit!
Refer to diet for type 2 diabetes
– Starch is found in water dishes such as pho, noodles or red bean tea, black beans, …
– A portion of ripe fruit
– Protein and protein in lean meat or fish (can be mixed with starch)
– Increase fiber in green vegetables: lettuce, pumpkin, amaranth, cauliflower, …
– Add small portion of protein from meat or fish
– Foods rich in vitamins such as fruits, fresh juices
– Good fats from olive oil or sesame oil
– Add a small amount of protein and protein in fish or tofu, eggs.
– Enhance green vegetables, fruits and more water.
** Note: Each meal can eat a little more dishes with Starches depending on the movement of the body. For those who work stress should add more Starches enough to work for the body.
A snack in the diet for people with type 2 diabetes
In the diet for people with type 2 diabetes should have extra meals in the middle of the session to limit appetite in the main meal. Usually, snacks can be oats, fruit, … depending on the individual patient regime.
Above is Diet for type 2 diabetes according to scientific standards, hoping to help you lower blood sugar and become healthier. If you have an opinion then please comment below Zaloweb.com will discuss the most effective cure. Good luck
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