People with diabetes should avoid the consumption of simple sugar and foods rich in white flour. In addition, you also need to reduce the consumption of large amounts of any food that are rich in carbohydrates, even if they are healthy, such as fruits, brown rice and oats.
This is because too much carbohydrates in the same meal stimulate the increase in glucose, leading to the lack of control of diabetes. See more tips below:
Type 2 diabetes diet
Type 2 diabetes is one that usually appears as a consequence of being overweight and poor diet, emerging in adulthood. It is easier to control and improve greatly with weight loss and regular physical activity.
Foods allowed in type 2 diabetes
The foods allowed in the diet for type 2 diabetes are those rich in fiber, protein and good fats, such as:
- Whole grains: whole wheat flour, rice and noodles, oats, popcorn;
- Legumes: beans, soybeans, chickpeas, lentils, peas;
- Vegetables in general, except potatoes, sweet potatoes, cassava and yam, because they have a high concentration of carbohydrates and should be consumed in small portions;
- Meats in general, except processed meats such as ham, turkey breast, sausage, sausage, bacon, mortadella and salami;
- Fruits in general, as long as consumed 1 unit at a time;
- Healthy fats: avocado, coconut, olive oil, coconut oil and butter;
- Oilseeds: nuts, peanuts, hazelnuts, walnuts and almonds;
- Milk and dairy products, and care should be taken to choose yogurts without added sugar.
It is important to remember that tubers such as potatoes, sweet potatoes, macaxeira and yams are healthy foods, but because they are high in carbohydrates, they should also be consumed in small amounts.
Recommended amounts of fruits
Fruits contain natural sugar, called fructose, so fruits should be consumed in small amounts by diabetics. Therefore it is recommended you consume 1 serving of fruit at a time, which, in a simplified way, works in the following quantities:
- 1 average unit of whole fruits, such as apple, banana, orange, mandarin and pear;
- 2 thin slices of large fruits such as watermelon, melon, papaya and pineapple;
- 1 hand full of small fruits, giving about 8 units of grapes or cherries, for example;
- 1 tablespoon dried fruit such as raisins, plums and apricots.
In addition, it is important to avoid fruit consumption along with other foods rich in carbohydrates, such as tapioca, white rice, bread and sweets. See more tips in: Best fruits for Diabetics
Foods that are forbidden in type 2 diabetes
The forbidden foods in the diet for type 2 diabetes are those high in sugar or simple carbohydrates such as:
- Sugar and sweets in general;
- Honey, fruit jam, jams, marmalade, confectionery and pastry products;
- Sweets in general, chocolates and sweets;
- Sugary drinks, such as soft drinks, industrialized juices, chocolates;
- Alcoholic beverages.
It is important for diabetics to learn to read product labels before consuming, because sugar may appear hidden in the form of glucose, glucose or corn syrup, fructose, maltose, maltodextrin or invert sugar.
Diet menu for type 2 diabetes
The table below has an example of a 3 day menu for type 2 diabetes:
|Meal||Day 1||Day 2||Day 3|
|Breakfast||1 cup of coffee without sugar + 2 slices of whole grain bread with an egg||1 glass of coffee with milk + 1 fried banana with a scrambled egg e 1 slice of cheese||1 natural yogurt + 1 slice of whole grain bread with butter and cheese|
|Morning snack||1 apple + 10 cashew nuts||1 glass of green juice||1 mashed banana with a tablespoon of chia seeds|
tablespoon of whole grain rice + 3 tablespoons of beans + grated chicken with cheese in the oven + braised salad in olive oil
|Baked fish with a string of olive oil, potatoes and vegetables|
pasta with ground beef and tomato sauce + green salad
|Afternoon snack||1 natural yogurt + 1 slice of whole grain bread with cheese||1 glass of sweetened avocado vitamin with 1/2 tablespoon of honey|
1 cup of unsweetened coffee + 1 slice of whole grain cake + 5 cashew nuts
In a diet for diabetics it is important to control meal times to avoid hypoglycemia, especially before practicing exercise.
Diet for type 1 diabetes
Type 1 diabetes is more serious and more difficult to control than type 2 diabetes. It usually arises in childhood and is always required to take insulin to regulate blood glucose.
Because it is harder to control, patients with type 1 diabetes should always be followed up by an endocrinologist and dietitian because the amount of carbohydrates in all meals should be well controlled and adjusted along with the dose of insulin to be taken.
In this type of diabetes, you should reduce the consumption of the same foods as those who have type 2 diabetes, but the amounts should be regulated according to the history of glycemia and the use of insulin.