Diet tips to prevent diabetes
More information about the foods you eat would have an immediate beneficial effect on how to prevent diabetes
A few years ago, diseases like type 2 diabetes were very rare in society. There were not so many cases because there was a lack of information, but also because of the reasons that caused it was less present.
However, today there are many cases of diabetes within the population. This has become a priority and burden for the National Health System worldwide.
Diabetes is brought about by various dangerous factors:
A bad diet
Do not perform physical exercise
Obesity or being overweight
Cholesterol at high levels
In the vast majority of cases, this is caused by poor information about food. This helps to increase the consumption of foods that are not beneficial for diabetes and to aggravate its future effects. Therefore, more information about the food consumed could reverse the situation in our favor.
Experts suggest that the secrets of eating be learned or taught in society. In the search for foods that are good for a healthy and balanced diet. Foods that help you fight diseases like diabetes. Even experts say that health professionals should be provided with much more information. They are the ones on the front line with patients, so they could instill this knowledge more quickly and apply it to their diagnoses.
What changes can be made to reduce the risk of getting diabetes?
Nutrition experts say that two bases to help have a lower risk of contracting diabetes are the greater consumption of Omega-3 and having knowledge of carbohydrates.
Higher consumption of Omega-3
Omega-3 fatty acids are a type of fat that causes greater control of the key components of our cells and the maintenance of the structure.
Consuming these types of foods helps maintain the structure and function of insulin receptors, so important in diabetes. These structures are what cause cells to acquire glucose. Omega-3 can be found in nourishments, for example, fish, chia seeds, and flax seeds.
Knowledge of carbohydrates
Knowing how to choose them, when to consume them and the amount to contribute to the body is of vital importance. To begin with, foods should be eliminated from the diet, such as white rice, white bread, and white pasta. This type of food contains a type of grain where the fiber has been eliminated and cannot be digested. Therefore, they release their sugar content causing the blood glucose level to rise.
In this case, you should look for carbohydrates that maintain their fiber content. This will be the reason that will prevent its sugar content from being released quickly, avoiding high spikes in sugar levels.
Controlling the portions to be consumed is also very important. Half of the usual servings should be consumed. For example: if you have rice in your usual meals, you should consume half of what is usually served.
In this way, specialists assure that meals must be focused on the consumption of vegetables such as spinach or broccoli. In addition, you should consume quality protein: meat, fish, eggs, legumes, poultry. These are some examples of a good source of protein.
Following this type of advice, it has been possible to create a meal that takes longer to digest, this guarantees a gradual increase in sugar levels. These simple steps will help you control blood sugar levels to prevent serious damage.