Diabetic diet planning

The diet for people with diabetes should include a wide variety of nutrient-rich, low-calorie foods served in moderate amounts and at regular times. The best choices of foods with these characteristics include vegetables, fruits, fish, lean meats, eggs, low-fat dairy products, and whole grains. In addition, each meal should take into account the caloric content necessary to prevent high blood glucose levels.

A healthy diet will help the diabetic to better control his or her blood glucose and cholesterol levels and will contribute to obtaining and maintaining an appropriate body weight. All this will prevent or delay the onset of complications caused by diabetes, and may even prevent other diseases or disorders, helping to improve their health and quality of life.

Objectives of the diabetic diet

To guarantee the required energy, nutrients, water, dietary fiber and bioactive substances, in correspondence with the age, sex, size and health status of the individual. To achieve blood glucose (sugar) levels as normal as possible.

To prevent excessive amounts of glucose in the blood (hyperglycemia). Prevent blood glucose from dropping below its lower limit (hypoglycemia). Maintain adequate blood cholesterol and triglyceride levels.

Contribute to the maintenance of adequate body weight. Contribute to the prevention and treatment of long-term complications of diabetes, such as diabetic nephropathy, ischemic heart disease and diabetic retinopathy, among others.

General recommendations for diet preparation

Adapt the caloric intake to the daily energy needs. These are calculated taking into account age, sex, height and level of physical activity.

To guarantee the required carbohydrate intake, without causing a sudden increase in sugar levels. To this end, we must select those that require a longer digestion, with a slower absorption and therefore produce smaller glycemic oscillations. In general, foods that meet these requirements are those rich in complex carbohydrates.

Reduce the consumption of total fat, avoiding the use of saturated fats (fatty meats, pork fat, coconut oil, palm oil, butter, mayonnaise and margarine).

To promote the moderate consumption of olive oil, as culinary fat. To achieve the necessary intake of vitamins and minerals, the diet should contain a wide variety of foods from the different food groups, preferably fresh and unprocessed, such as fresh fruits, whole grains, whole leguminous grains, raw or steamed vegetables, natural skimmed milk and milk products, fish, eggs and lean meats.

Reduce intakes of foods containing caloric sweeteners (sugar, corn syrup, etc.), as they produce a greater rise in blood glucose than complex carbohydrates. Foods can be sweetened using artificial sweeteners that do not provide energy, such as saccharin, aspartame and acesulfame potassium.

Adjust the amount and type of carbohydrates and their distribution throughout the day, depending on the rest of the treatment: pills, insulin, etc. For this purpose, it is recommended to plan three main meals and three complementary meals or snacks between the main meals.

Increase the consumption of foods containing dietary fiber. For example: vegetables, whole grains, whole legumes, some fruits such as apples, pears, peaches, strawberries and guavas.

Know the recommended frequency of intake of the different food groups. Add little salt to foods. Excess salt in the diet can increase blood pressure in some individuals, a disorder also associated with diabetes.

How can proper glucose levels be maintained throughout the day?

Plan 6 meals during the day: breakfast, mid-morning, lunch, afternoon snack, dinner and post-dinner. Establish regular schedules for each meal. Do not separate one meal from another by more than 3 hours. Do not skip meals, simplify them or replace them with fast food or snacks.

Regularly perform the same level of physical activity, according to your possibilities, and at the same time every day. Take your medications at approximately the same time each day.

Recommendations for the inclusion of different types of foods in daily menus.

• Vegetables: should be included at least twice a day, including at least one fresh vegetable.

• Fruits: should be included three to four times a day. Apples, pears, peaches, strawberries and guavas are recommended because of their high fiber and low sugar content. They should be eaten fresh.

• Cereals: three to four daily servings of cereals, preferably whole grains (bread, rice, crackers and whole wheat pasta) should be included.

• Dairy products: about half a liter of semi-skimmed or skimmed milk should be consumed daily, distributed in two or three meals throughout the day. You can instead choose natural skimmed yogurt, or 125 grams of fresh cheese little cured.

• Meat: three to four servings a week should be included in the diet. Poultry (chicken or turkey), rabbit, lean pieces of loin, sirloin or ham without beef, veal or pork fat are recommended. It is not recommended to eat red meat more than four times a month.

• Fish: it is recommended to schedule more fish meals than meat, white and blue fish can be chosen, being convenient to eat at least two or three times a week blue fish (salmon, tuna or sardines).

• Eggs: it is recommended to consume about four eggs a week. If you have a high cholesterol level, you should not eat more than three egg yolks per week.

• Oils: olive oil should be consumed in moderate amounts. Sunflower, soybean or corn oil is recommended instead.

• Sweeteners: if you need a hypocaloric diet, it is recommended to sweeten using aspartame or saccharin, since they do not provide calories.

• Drinks: the ideal drink is water. Between 2 and 2.5 liters per day are recommended. Instead, you can drink herbal teas and soft drinks without calories. Avoid the consumption of alcoholic beverages, if you do, it should be very occasional, moderate and always accompanied by some food.

Recommendations for the distribution of food throughout the day

Food should be planned to be distributed in five or six meals a day. In addition to the main meals (breakfast, lunch and dinner), two or three snacks should be taken (mid-morning, mid-afternoon and before bedtime) in order to prevent hypoglycemia. These snacks should contain carbohydrates and should be in the form of fruit, dairy (milk or yogurt) or a small sandwich. Breakfast planning: Breakfast should provide the energy and hydration needed to start the day. A complete breakfast should include:

• A dairy product, preferably skimmed milk, skimmed yogurt or a piece of cottage cheese.

• A cereal, preferably whole grain. You can include unsweetened breakfast cereals, whole-grain bread with virgin olive oil, toast and whole-grain rusks, among others.

• Fresh fruit.

• Water should always be provided.

Vegetables can also be included in breakfast. For example, bread can be prepared with tomato and olive oil. Mid-morning: To contribute t