Topic of the Week: Diet for Diabetics

The diet is a fundamental element in the treatment of diabetics, both type I and type II. However, type II diabetics must be aware that both their diet and the practice of specific physical activity for their condition are their main medicine. In the diet of a diabetic, more than ever, meal times must be respected. 5-6 meals should be taken throughout the day. The general guideline is to let a minimum of 3 hours pass between intake and a maximum of 4. It should be a normocaloric diet, adapted to the caloric expenditure of each individual, although in cases of overweight or obesity, we must prescribe a lower-calorie diet until the excess is corrected. In these types of diets, the consumption of fiber, especially soluble fiber, plays a very important role in the diet of diabetics as it will slow down the absorption rate of sugars, improving blood sugar levels after meals. We can also achieve this by combining foods based on their carbohydrate, protein, and lipid content. On the other hand, fiber reduces fat absorption. Specifically, soluble fiber has a cholesterol-attracting effect that promotes its elimination. We should avoid foods high in simple sugars such as table sugar, honey, jams, compotes, candies and sugar-free gum, condensed milk, sugary drinks, canned fruits, cakes and sweets, chocolate, nougat, ice cream, etc. However, there are many products on the market that are labeled suitable for diabetics and which we can consume in moderation. Consumption of foods rich in saturated fats should be limited, such as fatty cuts of meat (chop, ribeye, etc), fatty deli meats (chorizo, salami, mortadella…), butter, margarine, or precooked foods. Beverages The consumption of liquids is also important, since two of the symptoms of poorly controlled disease are polyuria (making more urine than normal) and polydipsia (the need to drink frequently). Now, alcoholic beverages with high alcohol content should be avoided. Wine, beer, or sparkling wine can be consumed, but limiting intake to one glass per day. Water, whether mineral or not, should be the base drink for diabetics, consuming at least 2 liters per day. Coffee or herbal teas and sugar-free soft drinks can also be consumed. In the Kitchen Preferably, we will select lighter cooking methods such as grilling, baking, boiling, steaming, etc., instead of fried or battered foods. To add more flavor to dishes, we can use all kinds of seasonings such as extra virgin olive oil, vinegar, mustard, salt (no more than 6g/day), pepper, garlic, parsley, lemon, and generally all aromatic herbs. Cooking Recipes Take note of these cooking recipes. They are very good for diabetics and can be part of your daily diet. (We recommend clicking on the recipe title for more details) Pasta with Shrimp A delicious pasta with shrimp and a citrus touch. Chicken with Broccoli Delicious chicken with soy sauce, vegetables, and rice. Orange Steak A delicious meat with a rich orange flavor. Sweet Potato Soup with Apple This is a simple and easy-to-prepare soup that has a rich flavor. The apples, lemon juice, and sweet potatoes give it a different touch. Panela Cheese with Oregano This panela cheese with oregano is a great snack that is easy to prepare and can be made a day in advance. Chocolate Cake without Milk and Egg This cake recipe contains neither milk nor eggs. It is ideal for someone vegan or with allergies to dairy and/or eggs. Salad with Cheese Cracklings A tasty salad of arugula and cherry tomatoes with Parmesan cheese cracklings. Sandwich with Grilled Vegetables and Goat Cheese Delicious sandwich with ciabatta bread filled with grilled vegetables and goat cheese.   To discover more healthy recipes for diabetics, click here.