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Healthy Eating

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Deciding what to eat when you are challenged by Diabetes can sometimes be confusing and frustrating, but think of it as saving you from the food pit falls that many are struggling with. When meals are well-balanced (including some protein, fat and fiber-rich carbs), they are generally more satisfying,” Ms. Zanini adds, which means you won’t get hungry between meals and go looking for a quick fix that will cause your blood sugar to soar, and your body to store those unneeded calories as fat.
Health care professionals should be prepared to assist individuals with diabetes by providing guidance on pennywise meal planning, smart food for diabetics shopping, and cost-effective cooking to help patients reduce their food costs without sacrificing important aspects of their care.

We know from previous research that skipping breakfast is probably not the greatest idea for someone with type 2 diabetes because it leads to exaggerated glucose spikes at lunch and dinner, and may lead to metabolic compensation —so that people eat more, or expend less energy, later in the day.
What to not to eat if you have type 2 diabetes: sodas (regular and diet), refined sugars, processed carbohydrates, trans fats, high-fat animal products, high-fat dairy products, high fructose corn syrup, artificial sweeteners , and any highly processed foods.

But all types of carbs need to be watched, and foods high in fat—particularly unhealthy fats—are problematic as well because people with diabetes are at very high risk of heart disease, says Sandy Andrews, RD, director of education for the William Sansum Diabetes Center in Santa Barbara, Calif.
According to a meta-analysis published in Diabetes Research and Clinical Practice, folic acid supplementation can lower cardiovascular risk among patients with Type 2 diabetes by reducing homocysteine levels, an amino acid that’s been linked to increased risk of mortality when present in high levels in diabetic patients.
A Canadian study published in the American Journal of Clinical Nutrition discovered that a type of gut-healthy insoluble fiber found in onions, called oligofructose, can increase levels of ghrelin—a hormone that controls hunger—and lower levels of blood sugar.

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