The use of any medication for type 2 diabetes still cannot compensate for the impact of poor nutrition on blood glucose levels.Eating well is an important part of effectively managing type 2 diabetes and can help you reach your blood glucose goals.
Nutritional approaches for people with type 2 diabetes with or without overweight, arterial hypertension, etc. Sh. somewhat different.
The vast majority of overweight people have type 2 diabetes. Being overweight prevents your own insulin from working effectively, causing blood glucose levels to remain high.Therefore, weight loss is an indispensable condition for rational treatment!Even moderate weight loss (by 5-10%) improves carbohydrate metabolism, especially in the early stages of the disease.
How to achieve weight loss?
It should be noted right away that there are no specific products or medicinal herbs for weight loss. Currently, there are no drugs that provide highly effective and completely safe weight loss by themselves, without diet.
The only reliable way is to limit the energy intake in the body.(indicated in calories), e. i. Follow the ruleslow calorie food. The resulting energy deficit leads to the fact that the "conserved" energy reserves in adipose tissue will be spent on various needs of the body, and the weight will definitely decrease.
Energy carriers in food are its three components:Proteins, fats and carbohydrates. Fats are the most caloric of them, containing 9 kcal per 1 gram; In proteins and carbohydrates - 4 kcal per 1 gram.
The most effective way to reduce the calorie content of the diet is to reduce its fat content. It is not only safe, but also useful for modern man, because our diet is unfortunately overloaded with fat. Compared to fats, the caloric content of proteins and carbohydrates can be considered moderate, however, to achieve a good effect on weight loss, they should still be slightly limited.
There are a number of products that do not require restrictions when losing weight. On the contrary, these products can compensate for the above-mentioned limitations and fill the reduced amount of food. This food group is mainly represented by vegetables, which are poor in nutrients but rich in water as wellvegetable fiberswhich are not digested. Vegetable fibers have many benefits for the body: they improve the functioning of the intestine, promote the absorption of vitamins, have a beneficial effect on fat metabolism, etc. Sh.
There are three groups of products that need to be consumed in different ways to lose weight.Looking at these groups, you will definitely have an association with traffic lights.
Maximum limit
High-calorie foods: rich in fat, alcohol, sugar and confectionery
Examples:any oil, lard, sour cream, mayonnaise; cream, fatty cottage cheese and cheese; fatty fish, poultry skin, canned meat; fish and vegetables in oil; fatty meat, smoked meat, sausage; Sugar, sweetened beverages, honey, jam, jams, sweets, cakes, pastries, chocolate, ice cream, nuts, seeds, alcoholic beverages.
Moderate restriction (eat half of the previous usual portion)
Medium-calorie products: protein, starch, dairy products, fruits and berries.
Examples:Milk and dairy products with normal fat content or low-fat/low-fat, cheese less than 30% fat, cottage cheese less than 4% fat, eggs, lean meat, fish, pasta, bread and low-fat baked goods, cereals; Fruits, potatoes, corn, ripe peas and beans.
Use without restriction
Low-calorie foods: vegetables (except potatoes, corn, green peas and beans) and low-calorie drinks.
Examples:Radishes, radishes, beets, carrots, mushrooms, cucumbers, tomatoes, peppers, zucchini, eggplant, beans, young green peas, lettuce, greens, spinach, sorrel, any cabbage; Tea, coffee without sugar and cream, mineral water.
Is it possible to follow a low-calorie diet without counting calories?
This is quite possible if you are guided by the principles of product selection listed above. Moreover, experts have long recognized that it is not the number of calories that a person should consume (exactly difficult to specify for each person), but the number of calories that a person actually reduces in his diet is important!
An indicator of the correct adherence to the principles of low-calorie nutrition will be the achievement of the result: weight loss! If the weight does not decrease, this indicates that it is still not possible to significantly reduce the calorie content of the diet.
How do different carbohydrates affect blood glucose levels?
Carbohydrates are the only food that directly raises blood glucose, but this is not a reason to limit them drastically.
In the diet of any person, including diabetics, carbohydrates should be sufficient (at least 50% of total calories), because they are a source of energy for the body. Moreover, different carbohydrates have different effects on blood glucose levels.
It's thereeasyCarbohydrates (they are called sugars), which are very easily absorbed, because they consist of small molecules and are quickly absorbed in the digestive tract (after 10 minutes). They immediately and very strongly increase the level of glucose in the blood. It is from these carbohydrates that sugar, honey, many of them are found in fruit juices (they are also found in natural fruits, but because of the presence of fiber the absorption of carbohydrates is not so fast), beer. Such carbohydrates are also found in liquid dairy products, but because of the fat content, the carbohydrates are not absorbed as quickly.
other types of carbohydratescomplex(starches), they also raise blood glucose levels, not as quickly and not as much as simple carbohydrates. Representatives of such products: bread, cereals, pasta, potatoes, corn. The starch molecule is large and the body has to work to absorb it. Therefore, the glucose formed as a result of the breakdown of starch is absorbed more slowly (after about 30 minutes), which increases its level in the blood less.
Culinary processing of starchy foods (any grinding, long-term heat exposure) contributes to an increase in blood glucose levels. This means that a sharp increase in blood glucose when eating starch can be avoided by using certain methods of processing and preparation. For example, it is more correct to cook potatoes not in the form of mashed potatoes, but to cook them completely in the skin, so that they remain firm. It is also better not to cook porridge for a long time. It is preferable to cook them from large ground grains (buckwheat, rice).
Enriching food with vegetable fiber prevents the increase in blood glucose levels. Therefore, it is better to buy whole grain or bran bread and not from fine flour. Fruits and berries should be eaten in their natural form, not in the form of juices.
There are such types of carbohydrate products -"free", after which the blood glucose level does not increase or increases slightly. These products include almost all types of vegetables in normal amounts (except potatoes). For example, cabbage, lettuce, parsley, dill, radish, turnip, zucchini, eggplant, pumpkin, pepper, etc. Sh. Among the products of this group, the largest amount of carbohydrates is found in beets and carrots, but after them, the increase in blood glucose is not so great. Therefore, if you eat them in moderation (as a side dish, no more than 200 g), they can be ignored.
Do I need to count carbs?
A person with type 2 diabetes who is taking oral antidiabetic drugs or simply on a diet does not need to accurately calculate the amount of carbohydrates in their food. Many people with diabetes have heard of bread units. yearSuch a calculation system exists for those who take insulin. This allows you to correlate the amount of carbohydrates consumed with the doses of short-acting insulin that people with diabetes inject before meals.
Special "diabetic" products
Sweeteners can make food taste sweeter without raising blood glucose levels or causing weight gain. But in this case we are talking only about non-caloric sugar substitutes. Among them are aspartame, saccharin, cyclamate, acesulfame potassium, sucralose, stevioside. They do not affect blood glucose levels and weight at all. However, most "diabetic" foods (cookies, chocolate, waffles) contain sorbitol, xylitol, or fructose instead of sugar, which are almost as caloric as sugar. Therefore, during overweight, they should be limited as much as possible, like ordinary sweets.
Fractional diet
Fractional mode involves multiple meals during the day (5-6 times, but still no more than 2, 5-3 hours later) with small portions. This is useful because hunger can occur during a low-calorie diet. Eating more often will help reduce it. In addition, a small portion of food contains little carbohydrates, and this will facilitate the work of the pancreas.
alcohol
Due to its high calorie content (7 kcal per 1 g), alcohol can contribute to weight gain. In addition, it directly worsens the indicators of fat metabolism and blood pressure. So limit alcohol intake as much as possible.
It is known that alcohol has a negative effect on the liver. This can cause hypoglycemia if a person with diabetes is taking glucose-lowering drugs and insulin. Never drink alcohol on an empty stomach!