Food for People with Diabetes
Food for people with diabetes aims to raise awareness of what foods they can eat, how much, how many calories they have, how to prepare them, and when and how to eat them.
The most important concern for people with diabetes is to have adequate blood sugar levels, which prevents serious health problems and allows them to be physically, mentally, and socially active.
Diabetes Concerning Carbohydrates
Among the foods that provide the most amount of carbohydrates in our diet are grains such as wheat, rice, oats, and corn, in presentations such as cereals, bread, and pasta.
These foods supply the body with carbohydrates, vitamins, minerals, and vegetable fiber. In this case, the choice of whole-grain starches is most suitable.
They are healthier because they have more vitamins, minerals, and fiber. They also prevent high blood sugar levels, protect against many other diseases, and provide fewer calories.
Eating whole-grain starch is healthy for everyone, including people with diabetes. They are suitable for spreading on bread, wholemeal biscuits, or sandwiches, and it is advised to use mustard or tomato paste instead of butter, margarine, or mayonnaise. Cereals should be combined with low-fat milk or yogurt.
Diabetes Concerning Protein
About meat foods, they should be eaten daily in moderate amounts, preferably white meat, fish, and poultry.
Meat foods provide essential proteins as well as vitamins and minerals, but they should be consumed healthily. Chicken and turkey should have their skins removed before cooking.
Meats should be cooked, preferably grilled, broiled, roasted, baked, steamed, or stewed.
To give them more flavor and make them tasty, you can use vinegar, lemon juice, soy sauce, hot sauce, ketchup, herbs, and spices.
Eggs should be cooked with little oil, boiled or in a non-stick pan. Milk and yogurt should be consumed fat-free or skimmed.
Diabetes Concerning Vegetables
Vegetables are rich in vitamins, minerals, and fiber, and are low in carbohydrates.
They should be eaten raw or cooked without oil, even in salads. It is preferable to cook them in water and add vinegar, lemon or sour orange juice, onion, and garlic. They can also be seasoned with herbs and spices.
Those who wish to use a small amount of oil can use canola or virgin olive oil.
Diabetes Concerning Fruit
Fruits provide us with carbohydrates, vitamins, minerals, and vegetable fiber.
They should be eaten in their natural form rather than juiced or drunk as industrial extracts. This way, they are more nutritious, have more fiber, and do not produce sudden increases in glycemia.
The Dangers of Diabetes Related with Fats and Sweets
Fats should be limited or eliminated from the diabetic’s diet, especially the bad ones, as well as sweets. They are not particularly nutritious, like other foods.
Fats are high in calories, and sweets are often high in refined carbohydrates and fats.
Some of these foods contain saturated fat, trans fat, and cholesterol. They increase the risk of cardiovascular disease and body weight gain.
Decreasing or avoiding fats and sweets will help the person with diabetes lose weight and keep blood sugar and fat in check.
Diabetes Concerning Alcoholic Drinks
Alcoholic drinks are high in calories but do not provide any nutrients. Drinking alcoholic beverages on an empty stomach can lower your blood sugar to dangerous levels.
Alcoholic beverages can also raise the level of fats in the blood. It is best for diabetic to avoid these products. There are other ways to socialize.
Eating Habits in Relation with Diabetes
People with diabetes must make the necessary food-related adjustments in their lifestyle, in a significant way, to keep a good nutritional state, a healthy weight, and diabetes well controlled, always under medical supervision.
They must reject unhealthy eating habits, managing a healthy, varied, and balanced diet. They must even learn to understand the nutrition facts on food labels.
Main foods to avoid:
White bread, rice, and pasta, made of refined flour.
Sweetened beverages, like sodas.
Natural fruit juices.
Main foods that should be consumed:
Lean, non-fat, non-fried, unbreaded meats.
Vegetables according to their glycemic index so that glucose does not rise.
Whole grain cereals such as wild rice, oats, bran, amaranth, and quinoa.
Up to one cup of fruit a day, avoiding those with high sugar content such as pears or bananas, and preferring those with less sugar, such as kiwi, apple, grapes, and red fruits, at any time of day except at dinner.
Natural or flavored water using tea infusions.
Skimmed milk, yogurt, and cheese.
Cinnamon. An infusion of this spice or ground into the food can help control blood glucose.
Street foods and fast foods should be avoided and replaced with healthy home-cooked recipes that can be easily carried to work in appropriate containers.
Healthy Recipes for People with Diabetes
1 tablespoon of low-fat butter
1 small onion, finely chopped
1/2 pound of finely chopped asparagus
1 ounce of whole wheat flour sifted
2/3 cup soy milk
2 cups of vegetable broth
Black pepper to taste
- Warm the butter in a pot over medium heat and add the onion and asparagus for two or three minutes, or until they begin to soften.
- Add the flour and cook for another minute.
- While stirring, slowly add the milk and vegetable broth.
- When it comes to a boil, lower the flame and let it cook for ten minutes until the asparagus are well cooked.
- Once it is ready, blend the hot mixture until it reaches a smooth consistency.
- Season with black pepper to taste and serve.
Tuna and Tomato Pasta
1 small onion, thinly sliced
1 clove of garlic, finely chopped
1 pound of chopped tomatoes
8 ounces of spaghetti pasta
1 cup of peas
1 drained tuna can in water
2 tablespoons of grated Parmesan cheese
4 tablespoons of chopped basil
1 tablespoon of virgin olive oil
- Add a spoonful of olive oil in a frying pan and add the onion and garlic, frying for two or three minutes, until the onion looks transparent.
- Add the tomatoes, mash them slightly and let them simmer for 10 minutes.
- Meanwhile, cook the pasta according to the instructions on the package, and drain it.
- Then add the shredded tuna to the sauce and stir well.
- Put a portion of the pasta on the plate and bathe it with the tomato and tuna sauce.
- Finally, sprinkle some parmesan cheese and basil.
It can be served with a green salad
Chicken and Vegetable Casserole
4 boneless, skinless, halved chicken thighs
2 tablespoons of flour
1 teaspoon of ground black pepper
1 teaspoon white pepper
2 teaspoons of virgin olive oil
1 onion, cut into medium pieces
1 clove of crushed garlic
1 large carrot, peeled and cut
12 halved Cambray potatoes
1 small, thinly sliced cabbage
1 1/2 cups of defatted, unsalted chicken broth
- Season the flour with the peppers in a plastic bag and mix well until the ingredients are incorporated.
- Lightly flour each piece of chicken in the seasoned flour.
- Warm the olive oil in a saucepan over medium heat and add the floured chicken pieces to fry until golden brown.
- Remove the chicken pieces from the pan and set them aside.
- Add the onion, garlic, carrot, and Cambray potatoes to the pan where the chicken pieces were browned.
- Fry the vegetables for about three or four minutes and then slowly add the defatted chicken broth.
- Return the chicken to the pan and when it reaches a boil, lower the flame, cover the pan and let it simmer for 30 more minutes or until the vegetables are tender.
- Finally, add the cabbage, season with the black pepper and leave it in the fire for about five extra minutes and serve.