People living with diabetes should not neglect the importance of a healthy diet and physical exercise. Although there is no specific diet, this is a fundamental tool in managing the disease and contributes to the general well-being of those living with diabetes. To help you make healthier choices, we have some tips and recipe ideas that you can enjoy without fear!
Tips for People Living with Diabetes
“What can I eat?” This is one of the most frequently asked questions by people living with diabetes. The reality is that there is no one formula that works for everyone, but there are some tips that can help: eating a wide variety of foods, in the recommended quantities, is one example.
No food is strictly forbidden, but you should be more conscious about what you eat on a daily basis . After all, a healthy diet is essential to help control blood sugar levels, manage your weight more effectively and control risk factors for heart disease, such as high blood pressure and cholesterol.
Healthy and tasty recipes for people with diabetes
Simply put, the main goal of a person living with diabetes should be to manage their blood sugar levels. Therefore, what to eat and how to eat it are common concerns when it comes to sitting down to eat. We share with you some recipes that bring variety and flavor to the table, while also helping to manage the disease.
1. Choose your carbohydrates carefully
All carbohydrates affect blood sugar levels, so it is important to know which foods contain these nutrients. However, they should not be seen as the bad guys! Carbohydrates are essential for the body to function and are an important source of energy. However, they are not all the same! You should prioritize complex carbohydrates, which are absorbed slowly by our body and have a low glycemic index. Whole grains, legumes, vegetables and fruits are some examples of foods that should be part of your diet.
These tuna paste sandwiches could be a great option – choose wholemeal bread and replace the mayonnaise with Greek yogurt – or this mushroom crepe , made with wholemeal flours, or this rice and bean wrap .
2. Give priority to greens and other vegetables
Vegetables are very nutritious and low in calories, and they also have a low glycemic index, so they do not significantly affect blood sugar levels. Spinach, cabbage and other vegetables are important allies in managing diabetes, but they can also be the star of many delicious dishes!
Try different types of soups, like this pea soup with mint or this pumpkin and seed cream , and always accompany your meals with vegetables, like these Brussels sprouts with almonds . Salads are also a great option when summer arrives. Fresh and light, they can be very nutritious when combined with sources of protein, like this chicken breast and orange salad or tuna with green beans . The combinations are endless and you can always opt for something different like this apple, walnut and camembert salad , a green salad with watermelon and feta cheese or this kale, carrot, orange and sunflower seed salad .
3. Avoid red meat and opt for fish
Avoid red or processed meats and replace them with white meats, such as chicken, eggs and fish. Salmon, sardines and mackerel are some options. Rich in fatty acids, these fish have great benefits for heart health. This is especially important for people with diabetes, who have an increased risk of heart disease and stroke .
These hake fillets in a seed crust bring a touch of innovation and this salmon on a bed of potatoes could be an ideal option, simply replace the new potatoes with sweet potatoes. Legumes are also an excellent source of fiber and protein and have a low glycemic index.