Berries, whole grains, legumes, etc. are helpful for management
Type 2 diabetes is a disease that requires lifelong management due to high blood sugar due to impaired insulin function. If not managed properly, symptoms may worsen or complications may occur. To manage diabetes, it is important to maintain a healthy weight through healthy eating habits. American health and medical media ‘Web MD’ introduced foods that are good for managing diabetes and foods to avoid.
◇Good food
△ Berries
When you have diabetes, you don’t eat sweets to manage your blood sugar. As a result, it is difficult to reach fruits with high sugar content, but if it is a fruit with low sugar content, you can eat it in an appropriate amount. In particular, red, blue, and purple fruits are beneficial for health because they contain anthocyanins and ingredients that increase insulin sensitivity. Most berries fall into this category.
△ whole grains
To reduce the risk of diabetes and manage weight, it is better to eat whole grains, which are rich in dietary fiber, rather than refined grains. Whole grains are rich in nutrients, including calcium that helps the pancreas secrete insulin, so they help manage diabetes.
△Fish, chicken
Fish rich in omega-3 fatty acids help reduce the risk of cardiovascular disease associated with diabetes. In addition, chicken is rich in protein, but low in fat, giving a feeling of fullness and is effective in managing weight. When eating sweet chicken, peel off the skin before eating.
△ green leafy vegetables
Green leafy vegetables such as spinach, kale, and Chinese cabbage should be eaten with every meal. It is high in fiber and water content, so it gives you a feeling of fullness while being low in calories. It is also rich in magnesium, which is involved in glucose metabolism, and improves the ability to convert glucose into energy.
△ legumes
Legumes, including lentilkong and kidney bean, are rich in dietary fiber and calcium that stabilize blood sugar. It is also a food that can replace meat because it is low in saturated fat and rich in protein.
The healthy fat
Diabetes increases the risk of heart disease. Saturated fats in meat, butter, and dairy products, and trans fats in margarine, increase the level of bad cholesterol (LDL), which is harmful to heart health. Therefore, you should consume fat from monounsaturated fats such as olive oil, canola oil, and avocado, and polyunsaturated fats such as corn oil.
Seeds, nuts
If you have diabetes, there are many restrictions on snacking. This is because you have to stay away from bread or sweets sold in the market. Nuts and seeds are what you can eat as a snack at this time. It contains protein and polyunsaturated fatty acids, which are healthy fats, which help with weight management and improve insulin sensitivity.
◇bad food
According to a research team at Harvard University in the United States, if you increase the number of times you eat meat more than three times a week, the probability of getting a disease such as diabetes increases by about 50%. Among plant foods, you should control the amount of foods that contain a lot of carbohydrates, such as potatoes and corn.
For example, if you are eating potatoes, it is better to eat only half of a potato than to eat it all, and eat it with green leafy vegetables. Refined grains and fruit juices with strong sweetness should also be avoided, as they spike blood sugar levels.
