7 foods you should eat if you have diabetes

If you have diabetes (or almost), in addition to choosing the right foods it is essential that you follow a series of routines and stay active.

1/7 Do not miss magnesium

This mineral plays an important role in protein production and helps regulate blood glucose levels, as it is involved in insulin metabolism.

Apparently, a diet rich in it would help reduce the risk of diabetes 2 by up to 26 %.

Among the foods rich in magnesium that are convenient for you are nuts (especially nuts), legumes, green leafy vegetables (especially spinach and broccoli), bluefish, dark chocolate and coffee.

2/7 Foods high in protein

In general, protein foods do not affect blood glucose levels because they hardly contain (and sometimes lack) carbohydrates. Therefore it is recommended to follow the general recommendations.

3/7 Pay attention to hydrates

Foods rich in carbohydrates have the greatest impact on blood glucose levels, so they should be given special attention.

• It is necessary to limit sugars or simple carbohydrates, refined flours and preparations based thereon (table sugar, bread, pasta and rice, "white", fruit juices and sugary drinks, baked goods like cookies, cakes, etc. ).

• They have a high glycemic index (GI), that is, their digestion is very fast and they pass into the blood immediately. This causes high insulin production, increasing your risk of resistance.

4/7 Choose healthy fats

Recommendations on fat intake in the case of diabetes are being modified in recent years as a result of the results of new research.

• There is no unanimous criterion on fats and their relationship with diabetes: there are those who insist on limiting them all and others who opt for a more innovative stance and suggest choosing "healthy" fats, such as virgin olive oil, nuts, blue Fish.

5/7 aids anti-glucose

Some foods are especially interesting because they are involved in glucose metabolism.

• Chocolate. Cocoa flavonoids have a protective and antidiabetic effect. An investigation by the Polytechnic Institute and the Virginia State University (USA) published in the Journal of Agricultural Food and Chemistry showed that chocolate consumption could help prevent type 2 diabetes and obesity.

6/7 3s can help

They improve the metabolism of carbohydrates and fats, thereby reducing the risk of developing type 2 diabetes. According to other research published in the Journal of Clinical Endocrinology and Metabolism, omega 3 fatty acids appear to increase the blood level of a hormone (adiponectin) that is associated with a lower risk of type 2 diabetes and coronary heart disease.

7/7 Consume fiber is imperative

Whether soluble or insoluble, fiber improves digestion and intestinal transit, in addition to satiating.

HOW SHOULD THE DIET BE?

According to the Diabetes Society, it is considered that the diet in these cases should be as similar as possible to that recommended to the rest of the population, that is, a balanced diet, very varied and sufficient in energy and nutrients to meet the needs of each age and situation. Here you can know the food diabetics should stay away from.