For those of you or your acquaintances who feel they have or are experiencing diabetes, it is very important to pay attention to the food that enters the body for daily consumption. Because in this case, diabetics are not only about avoiding sugar, but more than that, it is also about managing carbohydrate intake, consuming low-glycemic foods, monitoring the number of calories, and paying attention to fat and protein intake. Before getting to know more about healthy food recommendations for diabetes sufferers, you must know the basic knowledge about diabetes and its types in the following article.
Types of Diabetes
As we already know, Diabetes is a disease that affects the way the body processes blood glucose (sugar). The following is a brief explanation of each type of diabetes:
- Type 1 diabetes: This type of diabetes occurs when the body's immune system attacks and destroys the cells in the pancreas that produce insulin. Insulin is a hormone that regulates blood sugar levels. Type 1 diabetes usually develops in childhood or adolescence, and people with this type of diabetes need to receive insulin injections to survive.
- Type 2 diabetes: This type of diabetes occurs when the body becomes resistant to insulin or does not produce enough insulin to regulate blood sugar levels. Type 2 diabetes is often associated with lifestyle factors such as obesity, lack of exercise and poor diet. This disease occurs more often in adults, but can also occur in children and adolescents.
- Gestational diabetes: This type of diabetes occurs during pregnancy and usually goes away after the baby is born. However, women who have had gestational diabetes are at higher risk of developing type 2 diabetes later in life.
Diabetes is a serious disease that affects overall health and can cause serious complications such as heart disease, kidney problems, vision problems, nerve damage, and others if not managed properly.
Therefore, good blood sugar management, healthy lifestyle changes, are key in managing diabetes. One of the easy things you can do to support a long and healthy life is to manage the food that enters your body, because this has a big influence on your daily activities.
10 Food Recommendations for Diabetics
For diabetes sufferers, it is important to maintain a healthy and balanced diet to help control blood sugar levels. Here are 10 foods that you can compile according to the type and needs of your daily intake:
- Vegetables such as broccoli, spinach, and other green leafy vegetables. It can be boiled, steamed, grilled, or eaten raw.
- Fresh fruits such as berries, apples and citrus fruits. It is recommended to eat whole fruit instead of drinking fruit juice.
- Whole grains such as brown rice, quinoa, and whole wheat bread.
- Sources of lean protein such as skinless chicken breast, fish, tofu and eggs.
- Legumes such as lentils, chickpeas, and black beans.
- Nuts and seeds such as almonds, chia seeds, and flax seeds.
- Low-fat dairy products such as milk, yoghurt and cheese.
- Sweet potatoes and yams have a lower glycemic index than regular potatoes.
- Tomatoes are low in carbohydrates and high in vitamins and minerals.
- Cinnamon , which has been shown to help lower blood sugar levels.
Why Should Diabetes Sufferers Consume Appropriate and Healthy Foods?
Good nutritional management has a direct impact on the control of their blood sugar levels and general health. Here are some reasons why proper and healthy food is important for diabetes sufferers:
- Weight management
- Reduces the risk of heart disease
- Increased energy
- Prevent complications
- Decreased blood sugar
- Improve quality of life for high endurance
It is important to note that portion control and moderation are key in managing diabetes. It is also recommended to avoid processed foods, sugary drinks, and foods high in saturated and trans fats.
Consulting a health professional from EMC Hospitals or a registered dietitian can also help in creating a personalized meal plan for diabetics.
Article written by dr. Yosephine Yossy, Sp.PD-KEMD (Internal Medicine Specialist - Endocrine, Metabolic & Diabetes Consultant, EMC Cikarang Hospital).