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Diabetes is a disease that affects a large part of the population, both young and adults, in our country. In general, it requires medication, a balanced diet, and physical activity to control it, as it is considered a serious condition.  

At Kiwilimon, we care about your health, which is why we researched the healthiest foods for diabetes patients, as well as those you should avoid at all costs.  

What is diabetes? 

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), diabetes is a disease that occurs “when the level of glucose in the blood, also known as blood sugar, is too high.” Subsequently, these high sugar levels can cause various health problems.  

It is worth mentioning that there are several types of diabetes, although the most predominant are type 1 and type 2, and there is also gestational diabetes, which affects pregnant women.  

Type 1 Diabetes: According to the NIDDK, the immune system begins to attack the pancreas cells responsible for producing insulin. Although it affects people of all ages, it is most commonly seen in children and young adults.   

Type 2 Diabetes: In the case of this type of diabetes, the NIDDK explains that it is not due to an autoimmune problem, as the body does not produce insulin or does not use it properly. This is the most common type of diabetes and is more prevalent in adults and the elderly, but it can also affect children. 

Nowadays, diabetes mellitus has become a major public health problem, as it became the third leading cause of death in 2021, according to data published by INEGI. Although it is a disease that can be controlled with certain medications and habits, it is essential that patients strictly monitor their nutrition , so this time we will tell you which foods are the healthiest for diabetics, as well as which ones should be avoided at all costs.  

You can also read: Agave honey: A beneficial or harmful alternative?

What are the healthiest foods for diabetics? 

Remember that having diabetes does not mean you have to eat bland or boring dishes, as it is all a matter of creativity, willpower, and proper portion management. On the other hand, if you have diabetes, your primary care physician has likely already advised you on which foods you can and cannot eat, but here we provide even more information so you can create a delicious and healthy menu.  

The National Institute of Diabetes and Digestive and Kidney Diseases of the U.S. indicates that these are the foods that diabetics can consume: 

• Leafy vegetables: spinach, lettuce, watercress, purslane, Swiss chard, etc.  
• Broccoli 
• Bell pepper 
• Tomato 
• Carrot 
• Apple 
• Banana 
• Avocado 
• Red fruits: strawberry, raspberry, blueberry, blackberry 
• Whole grains 
• Tortillas 
• Chicken 
• Turkey 
• Fish such as salmon and tuna 
• Egg 
• Nuts 
• Peanuts 
• Tofu 
• Low-fat or skim milk 
• Unsweetened Greek yogurt 
• Cheese 
• Olive oil 
• Seeds like chia, amaranth, and flaxseed 
  

More tips for taking care of your health 

In addition to consuming plenty of vegetables and proteins in all meals, experts indicate that it is essential for diabetes patients to eat at the same time every day, especially if you require insulin. 

On the other hand, remember that it is important to engage in some form of physical activity or sport, as it will help you control your weight and improve your sugar levels, as well as reduce your stress levels.  

You can also read: Is breakfast the most important meal of the day?

What foods should diabetics avoid?

If you have diabetes, it is advisable to avoid foods that contain high amounts of sugar and carbohydrates; here are some of them: 

• White bread 
• Sodas 
• Juices 
• Pasta 
• Junk food 
• French fries 
• Sugary cereals 

What do the experts say? 

According to clinical nutritionist Jennifer Asencio, who specializes in diabetes and in patients with kidney diseases, it is crucial to include vegetables in all three meals, as well as to replace bread with tortillas and not skip meals. On the other hand, she also recommends including protein in all meals, such as eggs, cheese, fish, and tuna. 

Regarding foods that should be avoided, she indicates that they should not consume papaya, melon, watermelon, prunes, blueberries, raisins, dates, white rice, pasta soup, oatmeal, granola, potatoes, sweet potatoes, beans, broad beans, and lentils. 

You can also read: Everything you need to know about a diet for diabetics