KONTAN.CO.ID – JAKARTA. Diabetics are required to maintain a diet so that blood sugar levels are controlled and avoid complications.
Although you have to maintain a diet, there is no specific diet method that can effectively manage the symptoms of diabetes.
Everyone’s body is different. That is why, the diet that is applied must be in accordance with the way the body works so that blood sugar spikes do not occur.
However, there are special rules that must be understood by diabetics regarding daily intake to keep blood sugar stable.
Here are tips for maintaining blood sugar balance for diabetics:
1. Know the glycemic index value of food
Diabetics must know the value of the glycemic index in the food they will consume. The glycemic index is a measure of value used to measure how quickly certain foods can raise blood sugar.
Foods with a high glycemic index can cause a spike in blood sugar, which is of course very dangerous for diabetics.
Examples of food intake that contain a high glycemic index are refined sugar and simple carbohydrates such as white rice, bread, and pasta. That is why, make sure the intake of carbohydrates to be consumed is from whole grains and high fiber.
If you occasionally want to eat sweet foods or simple carbohydrates like chocolate cake, you should balance it with lean protein foods.
This will help slow digestion and avoid spikes in blood sugar.
2. Be careful in choosing carbohydrates
Some types of foods containing carbohydrates are dangerous for diabetics. However, that doesn’t mean you have to avoid all types of carbohydrate sources.
You can choose whole grains for carbohydrates because they are rich in vitamins, minerals, and fiber.
Carbohydrates that come from whole grains are also digested slowly by the body so they don’t trigger blood sugar spikes. Examples of whole grain sources of carbohydrates include the following: wheat bread, nuts, cereal, spinach, quinoa.
3. Don’t be afraid of fat consumption
Eating too much saturated fat and trans fat can indeed increase the risk of heart disease and stroke. However, that doesn’t mean you have to avoid all types of fat.
Based on research from the Harvard School of Public Health, foods containing good fats – namely monounsaturated and polyunsaturated fats – actually help lower cholesterol levels.
Examples of foods high in bail fat are fish, olive oil, avocados, nuts, and seeds. Meanwhile, foods that contain bad fats and the amount of consumption must be limited are red meat, processed meat, and high-fat dairy products.
4. Increase your intake of vegetables and fruit
According to Mayo Clinic data, fiber consumption helps slow down digestion so that sugar absorption slows down. For diabetics, this certainly helps balance blood sugar levels.
Fruits and vegetables are a type of food rich in vitamins, minerals, antioxidants and fiber. Examples of high fiber fruits include blueberries, melons, pears.
However, people with diabetes should limit their consumption of watermelon, pineapple, and grapes because they can increase blood sugar levels.
While vegetables that are good for people with diabetes include broccoli, spinach, peppers, carrots, celery, and cabbage. These types of vegetables are low in calories and rich in water, which helps increase satiety. (Ariska Puspita Anggraini)
This article has been published on Kompas.com with the title “4 Tips for a Healthy Diet for Diabetes Sufferers”