Healthy Eating In Diabetes - To Achieve It Easily

The ability to eat healthily is an important element of a healthy lifestyle and achieving good health. Undoubtedly, a healthy diet plays an important role in the control of diabetes. When we choose the right food and arrange it in the right proportion on our plate, we can greatly affect our health without having to deprive ourselves of our favorite foods. In this article we will focus on two important elements of the diabetic's diet: carbohydrates and portions.

Carbohydrates ...

Carbohydrates are an important source of energy. When taken, they are broken down into glucose and provide energy for the cell. In diabetes, carbohydrates are responsible for raising blood sugar levels in combination with reduced or impaired insulin function. Therefore, it is very important to be careful with the amounts of carbohydrates that are taken. Let's recall some important points related to them.

Carbohydrates are of two main types:

• Complex (starch and starch) contained in bread, rice, maize, pasta, cereals, starchy vegetables (potatoes) and
• Simple (sugars) - contained in fruits, fruit juices, fresh and yogurt, as well as in sweet temptations.

Not all foods contain carbohydrates. Foods that do not contain carbohydrates are:

• Proteins - meat, poultry, eggs, fish, cheese;
• Fats - avocado, nuts, seeds, vegetable fats, butter, mayonnaise;
• Vegetables - most of them have a low content of carbohydrates and their intake does not affect blood sugar levels. Examples are: tomatoes, cucumbers, lettuce, green beans, mushrooms, green onions, okra, eggplant, spinach and more.

Foods containing carbohydrates, in turn, can be divided into 3 major groups according to the so-called. glycemic index . It is an indicator showing the degree of rise in blood sugar:

1. Foods with a high glycemic index - their use leads to a significant and rapid rise in blood sugar levels. Examples are: white bread, cornflakes, blanched rice, instant cereals, short grain white rice, pasta, potatoes, rice cakes, popcorn, watermelon, pineapple.
2. Foods with a medium glycemic index - the level and rate of rise in blood sugar when used is moderate. Examples are wholemeal or rye bread, instant oatmeal, brown, wild or basmati rice.
3. Foods with low glycemic index - their use does not lead to a sharp rise in blood sugar levels. Examples are bread made from 100% wholemeal flour, oatmeal, oat bran, muesli, barley, bulgur, sweet potatoes, sweet corn, oil beans, peas, legumes, lentils, most low-carbohydrate fruits and vegetables.

Consuming foods with a low glycemic index makes us feel full for longer and reduces our desire for high-sugar snacks. In addition, in diabetics, low-glycemic foods keep blood sugar levels stable - reducing sharp fluctuations in blood sugar levels, from which we usually feel worse.

Plate model - what is it?

The plate model is an easy and practical way through which we can plan our meals. It helps us in the correct selection and arrangement of food in a good portion for lunch or dinner.

1. Take a plate with a diameter of 23 cm and fill half of it with vegetables - raw, cooked or both. Be sure to wear oil or dressing.
2. Fill the plate with high quality proteins such as fish, legumes, chicken, rabbit, beef or veal, pork fillet, seafood and more.
3. Fill the rest of the plate (also () with high quality carbohydrates such as whole wheat, oat or rye nuts, oats, brown rice, pasta, quinoa and more. or one or two potatoes.
4. Add a slice of wholemeal bread. You can eat another slice of bread with the soup or salad. 
5. You can also drink a glass of water, milk or wine.
6. You can finish the meal with fruit or a light dessert. Desserts can also remain as a snack. 
7. If you feel that you still feel like eating, try another serving of vegetables.

Using the plate method to plan a healthy diet will provide a variety of foods in reasonable portions, making it easier to control your blood sugar and body weight.