Good for … diabetes | Enjoy your meal

Healthy fat

Increase the mono and poly unsaturated “good” fats in your diet. Use olive oil and rapeseed oil when cooking. Add a part of oily fish such as salmon or mackerel (high in omega-3) once a week. Nuts and seeds such as walnuts, linseed and chia are also high in good fats. There is considerable evidence that Omega-3 reduces the risk of heart disease. Eat them in moderation because fats are rich in calories and can cause weight gain.

Prebiotics and probiotics

Prebiotic foods such as onions, garlic or spinach and probiotic foods such as kefir or Kimchi can help support intestinal health, which is associated with better blood sugar control.

fruit and vegetables

It is a myth that should avoid diabetics fruits. Yes, fruits contain natural sugar; Like vegetables, however, they also contain vitamins, minerals and fiber and are important for a balanced diet. It is always better to eat the whole fruit than to drink fruit juice.

To limit food

Refined carbohydrates

These Spike blood sugar levels quickly – white bread, pasta and sugar -containing snacks are among the culprits.

Added sugar

Limit sugary drinks and sweets and pay attention to processed foods with hidden sugar that also cause spikes in blood sugar levels.

Saturated and trans fat

These are found in processed snacks and fried foods such as chips. These aggravate insulin resistance and increase the risk of heart diseases.

Salzig food

Processed and packaged foods often contain a high salt content that can increase blood pressure, a common problem with diabetics.

You do not have to completely exclude these foods from your diet. It is about small, sustainable changes that you can maintain in the long term.

What else can I do?

Regularly train

Going, cycling or strength training improves insulin sensitivity and supports weight management.

Prioritize sleep

Seven to eight hours of quality sleep helps regulate hunger hormones and improves the glucose metabolism.

Stress

Promote mindfulness of lowering yoga or hobbies, which can reduce the cortisol level, which can secure blood sugar.

Routine examinations

If you have been diagnosed as a diabetics, it is important to have regular examinations and surveillance with your doctor.

Read more about healthy eating …

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Chintal is a longstanding GP for the NHS as well as a creator, cookbook author and our regular employee. She has a passion for nutritional and lifestyle medicine and wants to help people approach cooking and eating in a way that supports general well-being. @Drchintalskitchen