June 14, 2021

Food for Diabetics

It is important that diets for diabetics consider the following recommendations:

Reduction in fat intake – A study published in the journal Diabetes Care in January 1994 found that a moderate increase in the percentage of calories derived from fat (from 38 to 43%) was enough to significantly increase the number of people with impaired glucose tolerance who develop diabetes.

On the other hand, it has been found that eating an additional 40 grams of fat each day can make a person with a predisposition to diabetes six times more likely to develop it; The typical diet is usually too high in fat; However, not all fats are the same. Saturated fats are the ones that cause the most problems and it is precisely these that many people consume in excess.
It is advisable to reduce the total consumption of fats so that they do not represent more than 20% of the total calories; Ingested fats should preferably be unsaturated.
Other Dietary Recommendations for diabetic diets:
Some dietary recommendations that may be useful for diabetic diets:

  • Increase the consumption of complex carbohydrates, that is, those derived from vegetables, whole grains and, although in less quantity, fresh fruits.
  •  These carbohydrates take longer to digest than simple sugars and release their natural sugars in a slower and more controlled manner than products made from refined sugars.
  • Increase the consumption of brightly colored vegetables such as broccoli, spinach, carrot and bell pepper as these are rich in antioxidants that help prevent damage to the small blood vessels in the eyes.
  • Cut out refined sugar and products made from it. For example, sweets, cookies and candy in general.
  • Avoid “junk” food – food that contains a lot of empty calories but very few nutrients or fiber.
  • Reduce or eliminate caffeine, alcohol, and cigarettes; Smoking is especially harmful for people with diabetes as they are susceptible to damage to the small blood vessels that supply the eyes and peripheral nerves. The cigarette aggravates these damages. Alcohol increases the risk of peripheral nerve damage.
  • Don’t eat too much at one meal; It is preferable to eat less at lunch or dinner and have a light snack between meals.
  • Reduce the total number of calories, especially those provided by carbohydrates, considering that diets for diabetics should have a lower percentage than usual.

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