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10/11/2020 5:16 AM  #1

"Diabetes" How to eat "carbohydrates" to be good for your health

Besides exercise Getting enough sleep Drug use and treatment as prescribed by your doctor Diet is another important issue that helps people with slot diabetes. Can better control diabetes And one form of food that

Carbohydrates, Blood Sugar and Diabetes Usually, when we eat foods that contain carbohydrates. The body digests carbohydrates into glucose (Glucose), that is, blood sugar. When the blood sugar level rises The liver, which makes insulin (The hormone that carries glucose from the blood into the cells) has to work harder as well.

For people who do not have diabetes The daily blood sugar level remains relatively stable. Not much change Wrong with people with diabetes, where sugar levels are quite fluctuating. And the fact that blood sugar levels are too high or too low It can adversely affect the body in many ways ever.

How good is a low carbohydrate diet for diabetics?
Several research studies indicate that Eating a low carbohydrate diet can help people better control their diabetes. One study in a sample of type 2 diabetics who followed a low-carb diet for six months found that they had a noticeably better control of their diabetes. And for people with type 1 diabetes who control their daily carbohydrate intake. Also have satisfactory blood sugar levels

How much carbohydrates should a diabetic person eat?
The American Diabetes Association (ADA) states that the optimal carbohydrate intake for people with diabetes varies from person to person. Some people should eat no more than 20 grams of carbohydrates per day, while others should eat 70-90 grams of carbohydrates per day depending on the disease condition. Expected blood sugar level Energy required each day, etc.

If you want to know how much you should eat carbohydrates You may take a blood sugar measure before eating. And 1-2 hours after eating, you should keep your blood sugar lower than 140 mg / dL because higher than that will cause nerve damage.

However, before deciding to control diabetes by eating a low carb diet. You should always consult your doctor first. To find the right form and amount of carbohydrates And reduce the risk of side effects

Low-carb diets for diabetics Which type is suitable

If you want to control diabetes Or reduce the risk of developing this disease By eating low carbohydrate foods And should consume and reduce the following foods

Foods that should be reduced or abstained

Whole grains
Starchy vegetables such as potatoes, sweet potatoes, taro, cow's milk.
Fruits, except berries.
sparkling water
Sweet tea
Sweet treat
Baked goods
ice cream
Foods that should be eaten

Meats such as beef, pork, chicken, fish, and seafood
Low starchy vegetables, such as cruciferous vegetables Like cabbage, broccoli, spinach, kale
Foods high in healthy fats, such as avocado, olive oil, coconut oil.
Examples of recommended amounts of each type of food

Berries: Up to 1 cup.

Natural yoghurt Or Greek yogurt: no more than 1 cup

Assorted nuts: 30-60 g.

Flax or chia seeds: 2 tbsp.

Dark chocolate (Contains at least 85% cocoa): Not more than 30 g.

Pumpkin: Not more than 1 cup.

Recommendation: Diabetics should eat 3 full meals a day and have carbohydrates at every meal. By focusing on carbohydrates from fruits and vegetables And must not forget to eat protein And good fats too


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