Diet helps increase resistance for people with type 2 diabetes

Diet helps increase resistance for people with type 2 diabetes

To protect health, increasing resistance for people with type 2 diabetes through diet is something that every patient should do.

Adhering to the right diet can help control blood sugar, while consuming the wrong foods can lead to dangerous complications. Therefore, for people with diabetes, it is very important to learn about the right diet to control blood sugar.

The right diet helps increase resistance for type 2 diabetes

For people with diabetes, the correct implementation of a diet not only helps them manage blood sugar well, prevent complications, but also helps increase the body's resistance:

1. Understand your carbohydrate needs and the right serving size

Amy Gorin, a nutritionist, in Union City, New Jersey, USA, shared: There is practically no one serving size that can be applied to everyone. However, this female expert notes that diabetics should get about 45% of calories from carbohydrates, the remaining 55% from protein from lean meat (chicken without skin), fatty fish (salmon, etc.) herring, sardines) and plant-based proteins (tofu, legumes) and foods that provide heart-healthy fats like nuts, fish and peanut oil, olive oil, etc.

According to Gorin: Women with diabetes need 3-4 servings with about 45-60g carbs/meal, while men need 60-75g carbs/meal, corresponding to 4-5 servings. A serving is usually calculated as 15g of carbohydrates which is equivalent to 1/3 cup of brown rice or 1/2 cup of black beans or a slice of apple or a slice of wholemeal bread.

2. Choose the right food and prepare it properly

Fatty foods for diabetics

To increase the body's resistance to help fight common infections, in addition to consuming non-carb vegetables, whole grains, whole beans, lean meat, fish..., people with diabetes Type 2 sugar should prioritize foods:

Foods rich in omega-3: Consuming fish (salmon, mackerel, sardines), walnuts, chia seeds and green vegetables helps to lower blood pressure, prevent or control cardiovascular diseases and good for health. immune system.

Fermented foods: Foods that are naturally fermented such as yogurt, sauerkraut, kimchi, water ginseng tea... help the body fight the attack of harmful bacteria from outside the body.

Foods rich in vitamin E: In the body, vitamin E acts as a powerful oxidant, increasing immunity. You can increase the amount of vitamin E in your body by eating avocados, sunflower seeds, and olive oil.

Foods rich in vitamin C: This is an essential vitamin that should be included in everyone's daily diet, including people with diabetes, helping the body resist the attack of bacteria and viruses that cause disease. You can eat pineapple, grapefruit, Brussels sprouts or even garlic ... to provide vitamin C for the body.

Olive oil: Olive oil is good for the heart, so people with type 2 diabetes should use extra virgin olive oil instead of other vegetable oils to reduce the risk of heart problems.

Some spices: Ginger, turmeric, cinnamon, cumin… have long been known for their anti-inflammatory, antioxidant, and anti-diabetic properties and related complications. Therefore, you should add these spices to some dishes or use them to make tea. However, you need to consult with your doctor about the amount to use to avoid unwanted side effects.

When trying to follow the right diet to protect the body from the attack of common infections, you should also focus on cooking methods. The fact that it is cooked also makes a big difference in the dish. With some dishes, instead of frying/frying, you can bake, bake, sauté… to reduce the amount of fat in the dish. With vegetables, you should apply methods such as boiling, steaming, mixing instead of stir-frying dishes.

In addition, when you do not have much time to prepare, you can use milk specifically designed for diabetics in snacks to better control blood sugar. You should give priority to choosing milk with a full complement of vitamins and minerals that the body needs such as vitamins D, A, E, C and zinc, iron, calcium, magnesium, copper, chromium.... with a special blend of acids rich in monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids PUFA good for the heart.

3. Foods to limit or eliminate from the diet

Fried foods are not good for people with diabetes

People with diabetes should cut back or avoid certain foods. These include foods that tend to cause weight gain or have a high glycemic index. Consuming these foods can contribute to high blood sugar levels.

Besides, people with diabetes also need to avoid consuming junk food such as fried sweet potatoes, fried bananas, french fries, banh cu, pizza.... The reason is that these dishes often have a lot of carbohydrates, salt, saturated fat… not good for health.

You should also avoid consuming pastries because they are high in calories but lacking in nutrients. Therefore, you can sip cucumber, sugar-free yogurt... in a moderate amount to satisfy your appetite but without affecting your health.

In addition, you should also avoid consuming sugary sodas, fruit juices and other soft drinks. In case you are too craving for a sweet drink, you can use sugar-free diet soda. However, a study published in March 2014 showed that non-diabetic consumption of diet soda was associated with higher calorie intake, leading to weight gain. Therefore, it is best for people with type 2 diabetes to use filtered water.

Other notes to help people with diabetes protect their health effectively

1. Prioritize healthy foods with slow-release carbs

Following a diet that focuses primarily on foods containing slow-release carbs can help people maintain stable blood sugar and energy levels. In addition, this diet can also bring benefits to people with diabetes in the following issues:

Weight management: Consuming foods containing slow-release carbs reduces hunger and increases fat metabolism.

Cardiovascular Health: Improves blood flow due to increased elasticity of blood vessels.

Cholesterol levels: High-fiber foods, slow-release carbs foods help lower levels of low-density lipoprotein (LDL) or bad cholesterol.

Cognitive performance: Slow-release carbs help maintain energy levels, leading to increased alertness and better cognitive performance.

Try combining foods containing slow-release carbs like whole grains, sweet potatoes, lentils, bananas, pasta, and brown rice with unsweetened nut milk, yogurt, nuts, or some fruit. fit. These are great combinations in daily meals, while helping to strengthen the immune system.

2. Limit ordering of ready-to-eat food and take measures to prevent the spread of many common diseases

Increase resistance for people with type 2 diabetes

People with type 2 diabetes should prioritize consuming home-cooked foods to control the amount of food and the ingredients it contains. In case you want to spend time cooking to rest, you should take measures to protect yourself from infectious diseases such as sore throat, flu, diarrhea, etc. when going out to buy food or order online. .

If you order food through online applications, after receiving the food, you should wash your hands thoroughly, take the food out into a clean bowl and warm it up before eating. Reheating food to high heat will help kill pathogens.

When ordering pre-cooked food, you should prioritize:

Choose dishes with lots of vegetables.

The amount of whole grains in the dish should be in moderation compared to the processed variety.

Choose foods that provide protein from lean meats, skinless poultry, fish fillets, beans, and tofu. Avoid dishes with red meat. Reduce the amount of sauces (if any) as they can be high in calories and salt.
3. Get enough physical activity

People with type 2 diabetes should maintain physical activity for at least 150 minutes/week. Physical activity not only increases insulin sensitivity to glucose metabolism, which helps control diabetes but also promotes health. In addition, after enjoying a meal, you should have light physical activity.

You can do yoga, walk or cycle gently in place, even clean the house… However, before starting any form of exercise, you should also talk to your treating doctor to avoid taking risks.

Hopefully with the above sharing, you have updated useful information for better health care.

Diabetes Freedom - Reversing Type 2 Diabetes

Diabetes Freedom Review - Reversing Type 2 Diabetes

Diabetes Freedom is a simple health optimization program through a healthy diet that teaches users a number of natural tips and tricks that can not only help them control their blood sugar but also reduce Completely reduce any problems they may encounter from the disease thereby making use of meal times. Diabetes Freedom also offers foods repel type 2 diabetes, nutrition and increasing your metabolism to help solve the problem.

Diabetes Freedom is a two-month program that aims to help you flush fatty deposits from your body through a regulated diet and exercise. The fatty deposits around your pancreas can aggravate diabetes symptoms caused by high blood sugar levels.

The only way to control these symptoms in allopathy is through frequent medications. You also have to skip your favorite desserts, which is extremely difficult for those with a sweet tooth.

High sugar levels can also result in poor brain functioning, apart from harming your kidney and liver too. Moreover, Diabetes is a precarious position to be in.

You have to control insulin constantly apart from regulating glucose levels. Diabetes Freedom contains several video tutorials that help you reduce toxins, improve the functioning of the pancreas, control food cravings, and so on through various natural methods.

Hopefully, through the above reading, you have a better understanding of Diet helps increase resistance for people with type 2 diabetes as well as this measure to balance. Stay tuned for new articles of Health Life For You to update useful information about Type 2 Diabetes !

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