The way we eat has changed significantly in recent decades. Nowadays it is not surprising to see people consume ultra-processed foods, with high levels of sugar or fried foods. Lunches became a routine and healthy dinners are relegated due to lack of time. This change in eating habits brought numerous health problems, among which diabetes stands out. This is a chronic disease where blood sugar levels are higher than normal.
The American Diabetes Association explains that this occurs when the amount of insulin, a hormone produced by the pancreas, is not enough to process glucose, the sugar that comes from food and that provides the body with the necessary energy. As a result, glucose remains in the blood, which can cause various complications.
Although this pathology has no cure, To control it, health experts insist on eating a healthy diet. Julio Bragagnolo, doctor and head of the Nutrition and Diabetes unit at the Ramos Mejía Hospital in Argentina, comments that, unlike years ago, where diabetic people were told to follow a strict diet, today the recommendation is that they follow a strict diet. varied and balanced, similar to that of a healthy person.
The expert suggests consuming a variety of foods and including fruits and vegetables, whole grains, fat-free dairy products, and lean meats. Bragagnolo also recommends Do not skip any meals and space out meals throughout the day. Another tip is to balance the portions and not eat too much of the same food.
READ MORE: These are the most effective exercises to control blood sugar, according to an expert
The American Diabetes Association proposes controlling the intake of foods that contain carbohydrates, since they raise blood glucose levels. It’s not about eliminating them completely, but rather considering how much to eat, Choose the best options, know your limits and keep portions under control. They also suggest reducing the consumption of foods with saturated fats, cholesterol and trans fats, as they are linked to increased blood cholesterol levels and the risk of heart disease.
Ramiro Heredia, specialist in internal medicine at the Hospital de Clínicas José de San Martín in Argentina, mentions that foods rich in fiber are the most suitable for keeping blood glucose levels stable. Among them, whole grains, legumes, fruits and vegetables stand out, with the exception of watermelon and pineapple, lean meats and dairy products. Fiber slows down digestion and tends to absorb the sugar circulating in the body. In addition, the Argentine Diabetes Federation points out the importance of consuming vitamins, minerals and antioxidants to protect the body from the complications of diabetes.
Research from the National Institutes of Health, carried out together with Gertraud Maskarinec, a doctor at the University of Hawaii, found that the risk of developing diabetes was significantly reduced by consuming a greater amount of fiber daily. The study, which monitored 75,000 people for 14 years, also highlights that, in addition to a diet rich in fiber, it is necessary to complement it with physical exercise.
Below is a selection of foods suitable for diabetics but also for everyone who wants to take care of their health:
1. Beans
The beans They are a legume rich in vegetable protein, iron, potassium, magnesium and a large amount of fiber. To cook them properly, they must first be rinsed to remove any impurities. Then, you need to soak them overnight to soften them and reduce cooking time. Finally, they are boiled to eliminate lectin, a toxic compound. People with food allergies should take special precautions when consuming beans.
2. Broccoli
Like most leafy greens, such as spinach, chard, and kale, This cruciferous tree provides ten percent of the recommended daily dietary fiber per 100 grams. To preserve its nutrients, especially fiber, it is ideal to consume it raw or barely cooked, preferably steamed or boiled for no more than three minutes. Otherwise, the high temperature of the water destroys part of its properties.
According to nutritionist Julio Bragagnolo, with the exception of pineapple and potatoes due to their high levels of sugar and starch, almost all fruits and vegetables have a high fiber content and are recommended to level blood glucose. Bragagnolo specifies that it is advisable to incorporate between three and five servings of vegetables a day. One serving is equal to half a cup of cooked vegetables or one cup of raw vegetables.
3. Walnuts
One serving of walnuts, which is approximately 30 grams, It is a rich source of omega-3 fatty acids, vegetable proteins, B complex vitamins and natural fiber, providing two grams of fiber per serving. According to a study by the University of Toronto, its consumption has a protective effect on insulin resistance, improves glycemic control and blood lipid levels in people with type 2 diabetes.
Tomatoes can be easily found anywhere in Costa Rica. (Alonso Tenorio)
4. Tomatoes
Considered a vegetable, Tomatoes have a high water content, minerals such as iron, potassium, phosphorus, calcium and magnesium, and vitamins C, B, E and D. According to the Argentine Diabetes Federation, it can be consumed fresh, in sauce, as juice, in smoothies and even as a concentrated condiment.
Due to its low glycemic index, tomato releases its sugar slowly into the bloodstream, reducing the chance of causing a spike in blood sugar.
It is important to avoid adding salt so as not to counteract its antihypertensive effect, which is due to the presence of lycopene, a substance with properties that help prevent diseases.
5. Fish and shellfish
Fish in general, especially salmon, sardines, tuna and trout, They are an excellent source of omega-3, an essential nutrient to protect cardiovascular health and reduce inflammation that can lead to insulin resistance. According to the Diabetes Organization, the ideal is to consume fish grilled, roasted or baked, since frying it increases its calorie and carbohydrate content. The entity recommends consuming fish at least twice a week.
6. Flaxseed
Flaxseeds are a food rich in proteins, omega-3, -6 and -9 fatty acids, antioxidants, B vitamins and minerals such as calcium, iron, potassium and magnesium. According to the Medical News Today portal, one tablespoon of flax seeds (seven grams) contains 1.91 grams of fiber.
Estefanía Beltrami, a Nutrition graduate from Argentina, explains that fiber comes in two forms: “The insoluble fiber, which is found in the shell and resists digestion, and the soluble fiber, which is inside the seed.” For this reason, flax seeds are not usually consumed in their original format. To incorporate this nutrient effectively and take advantage of its advantages, they can be ground into a powder and added to various culinary preparations or hydrated to form a gel, which can be consumed as a pudding or used as an ingredient in cooking.
Finally, Bragagnolo highlights the importance of good hydration with mineral water and insist on regular physical exercise, as it is beneficial for metabolic control, maintaining a good mood and preserving muscle mass. Given this condition, it is advisable to consult with a health professional.
*The writing of this content was assisted with artificial intelligence.