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"Diabetes" How to eat "carbohydrates" to be good for your he
Besides exercise Getting enough sleep Drug use and treatment as xo auto prescribed by your doctor Diet is another important issue that helps people with diabetes. Can better control diabetes And one form of food that
Hello, doctor. I would like to recommend it to people with diabetes. And those who want to reduce the risk of developing this disease try to consume low-carb diets, but low-carb diets with diabetes. How are they connected? Let's go find the answer from this article.
Carbohydrates, Blood Sugar and Diabetes
Usually, when we eat foods that contain carbohydrates. The body digests carbohydrates into glucose (Glucose), that is, blood sugar. When the blood sugar level rises The liver, which makes insulin (The hormone that carries glucose from the blood into the cells) has to work harder as well.
For people who do not have diabetes The daily blood sugar level remains relatively stable. Not change much Wrong with people with diabetes, where sugar levels are quite fluctuating. And the fact that blood sugar levels are too high or too low It can adversely affect the body in many ways ever.
How good is a low carbohydrate diet for diabetics?
Several research studies indicate that Eating a low carbohydrate diet can help people better control their diabetes. One study of people with type 2 diabetes who followed a low-carb diet for six consecutive months found that they had a noticeably better control of their diabetes. And for people with type 1 diabetes who control their daily carbohydrate intake. Also have satisfactory blood sugar levels
How much carbohydrates should a diabetic person eat?
The American Diabetes Association (ADA) states that the optimal carbohydrate intake for people with diabetes varies from person to person. Some people should eat no more than 20 grams of carbohydrates per day, while others should eat 70-90 grams of carbohydrates per day depending on the disease condition. Expected blood sugar level Energy required each day, etc.
If you want to know how much you should eat carbohydrates You may take a blood sugar measure before eating. And 1-2 hours after eating, you should keep your blood sugar lower than 140 mg / dL because higher than that will cause nerve damage.
However, before deciding to control diabetes by eating a low carb diet. You should always consult your doctor first. To find the right form and amount of carbohydrates And reduce the risk of side effects
Low-carb diets for diabetics Which type is suitable
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If you want to control diabetes Or reduce the risk of developing this disease By eating low carbohydrate foods. And should consume and reduce the following foods
Foods that should be reduced or abstained
bread
rice
Pasta
Cereals
Whole grains
Starchy vegetables such as potatoes, sweet potatoes, taro, cow's milk.
Fruits, except berries.
sparkling water
Sweet tea
beer
Sweet treat
Baked goods
candy
ice cream
Foods that should be eaten
Meats such as beef, pork, chicken, fish and seafood
egg
cheese
Low starchy vegetables, such as cruciferous vegetables Like cabbage, broccoli, spinach, kale
Foods high in healthy fats, such as avocado, olive oil, coconut oil.
Examples of recommended amounts of each type of food
Berries: Up to 1 cup.
Natural yoghurt Or Greek yogurt: no more than 1 cup
Assorted nuts: 30-60 g.
Flax or chia seeds: 2 tbsp.
Dark chocolate (Contains at least 85% cocoa): Not more than 30 g.
Pumpkin: Not more than 1 cup.
Recommendation: Diabetics should eat 3 full meals a day and have carbohydrates at every meal. By focusing on carbohydrates from fruits and vegetables And must not forget to eat protein And good fats too