Carbohydrates are a group of foods that when they enter the cells of the body they are converted into glucose, that is, sugar; so does any of the different food groups.
However, regarding this the web portal Trade makes a clarification and is that “the body does not produce enough insulin-or does not use it optimally-to store the sugar from carbohydrates, consequently it does not enter the cells and on the contrary accumulates in the blood.”
That does not mean that carbohydrates should be completely eliminated, but the portions should be moderate. For this it is important to consult a nutritionist to receive a specialized meal plan and the correct professional recommendations.
Mayo Clinic, a non-profit entity dedicated to clinical practice, education and research, provides some recommendations to take into account in the diet, in case you have diabetes. It should be noted that before making any changes to the diet, a nutritionist should be consulted.
- Healthy carbohydrates: These include fruits, vegetables, whole grains, legumes, low-fat dairy products (cheese and milk).
- Fiber-rich foods: vegetables, fruits, nuts, legumes, and whole grains. These are keys to helping regulate blood glucose levels.
- Fish: Mayo Clinic experts recommend eating fish twice a week to support heart health. You can choose salmon, mackerel, tuna and sardines. The ideal is to consume them roasted or of another type, but not fried.
- Healthy fats: include foods that have monounsaturated and polyunsaturated fats. Some of these are avocado, walnuts, canola oil, olive oil or peanut oil.
Types of diabetes
- Diabetes type 1: this type of diabetes is the least common. It can occur at any age, but it is usually suffered by children, adolescents or young adults. It is characterized by a deficient production of insulin, the body does not produce or produces in minimal quantities.
- Type 2 diabetes: This type of diabetes is the most common. It usually occurs in adulthood (overweight), however it is now increasingly occurring in children. In In this disease, the body is resistant to insulin and does not use it as it should.
- Gestational diabetes: this type of diabetes appears in pregnancy. This disease increases the risk of complications in childbirth. At the same time that the mother and child develop type 2 diabetes in the future.
How to prevent diabetes?
Having a healthy lifestyle is key to reducing the risk of suffering from non-communicable diseases such as diabetes. A diet is essential to reduce the risk of diabetes. The Colombian Ministry of Health points out some recommendations to take into account in daily consumption.
- Eat natural and fresh foods that do not have added sugar. You can include fruits, vegetables, milk and dairy products, which are low in fat.
- Cereals, roots, bananas, lean meats, eggs, dried legumes, fatty seeds and nuts.
- Eliminate refined sugars, sugary drinks and sodas from the diet. These products are the main elements that increase the level of glucose in the human body.
- Reduce the consumption of package products, those known as “mecatos”.
- Avoid eating fast foods.
- Avoid excessive consumption of alcohol and cigarettes.
On that same line, Medline Plus, the website of the National Library of Medicine of the United States, indicates some recommendations to take into account:
- Reduce daily salt intake.
- Avoid eating foods that are high in sugar.
- During the day, eat small portions of food.
- Include whole foods, fruits and vegetables.
- Decrease fat intake.
- Avoid drinking alcohol.
- Analyze the amount of carbohydrates consumed during the day.