Myths and truths about diets for those who have diabetes
One fact about diabetes is that the person with diabetes has to take care of food. This is because the disease is precisely caused by too much sugar in the blood, this nutrient comes entirely from what we eat.
However, many doubts arise or even myths are created about this topic. To help diabetics eat right, see below the major myths and truths about diet for those who have diabetes:
Diabetic can not consume fruit
Myth Although fruits are composed primarily of carbohydrates , they are healthy and need not be restricted. According to the endocrinologist and nutróloga Vânia Assaly, the best thing is that the consumption continues, but in controlled portions and opting for those that bring more benefits to his health. Prefer the more fibrous types, such as apple, pear, lemon, orange ... Fat-rich fruits, such as avocado and coconut, will also have a lower glycemic index, meaning your carbohydrate will be absorbed more slowly. be consumed in moderation.
A diet product is one that is free of some nutrients, usually sugar, which can be bad for those who have diabetes. However, this does not make you healthier. "It may even contain more calories than conventional food. For example, diet chocolate does not contain sugar, but it is more caloric than traditional, because it has a higher fat content," says nutrologist Tamara Mazaracki. This exchange occurs precisely to ensure that the food remains palatable, and can be harmful to the diabetic, who is more prone to metabolic diseases such as high cholesterol. Sweet is totally banned for those with diabetes
Thus like fruits, sweets should be consumed in moderation. However, they demand even greater care, since they are usually absorbed more quickly, precisely because they do not always have a good amount of fibers. "These foods do not have a free pass in the daily diet and should be consumed in moderation, because the excess glucose circulating in our blood leads to an excessive oxidation of several organs, mainly blood vessels, which brings complications such as arteriosclerosis, renal, ocular lesions and circulatory insufficiencies, "says Roberto Navarro. The ideal is to talk to a nutritionist and try to replace sugar with sweeteners. Foods with a low glycemic index help keep diabetes under control
"Foods with a lower glycemic index require less insulin release by organism and has slower absorption, "says nutritionist Ana Paula Campos Trevizan, Hospital Oswaldo Cruz. This is because you avoid the peaks of blood sugar, the nutrient that will be put into the cells by insulin. This process of slower absorption of glucose also increases satiety, so these foods are also indicated for those who want to lose weight - after all, you can stay longer without eating or starving yourself. Simple carbohydrates always have a lower glycemic index than complex Myocytes.
Simple carbohydrates are usually absorbed more quickly by the body because their molecules are broken down more easily in digestion than complex carbohydrates. However, this does not always make the simple carbohydrate has a high glycemic index. "The glycemic index is not related to the type of carbohydrate, but to how much a food is able to raise glycemia at a certain time after consumption," explains nutritionist Camila Torreglosa, Heart Hospital (HCor). "For example, white rice has a high glycemic index and is considered a source food for starch, which is a complex carbohydrate."
As the food is prepared, the glycemic index may change. True.
Depending on the way you prepare and what will accompany the food, the glycemic index will be different. The orange has a low glycemic index, but consumed as juice, will not be as healthy as if ingested with bagasse, rich in fiber. The opposite is also true: a food with a higher glycemic index combined with a protein or fat may slow the absorption of carbohydrates. Example: add a piece of meat or broccoli to the pasta with tomato sauce and the meal will be slower digestion of carbohydrates.
Carbohydrate foods the only ones to raise the glycemic index Myth
"Index glycemic index is how much a food is able to raise blood sugar. We can calculate how much food increases blood glucose, but those who have more carbohydrates are the ones that will bring about a greater change in the glycemic index, "says Camila Torreglosa.
Foods rich in other nutrients, such as fats and proteins, can also increase your body's sugar levels if they have some amount of carbohydrate, even if small. For example, a steak is not just made up of proteins but also fats and carbohydrates. And the latter nutrient, albeit to a lesser extent, will cause a change in glycemia. Alcohol should be consumed in moderation
Alcohol consumption is allowed by those who have diabetes, but moderately and with some meal. "Isolated consumption may lead to hypoglycemia (low blood glucose levels) or make it difficult to recover from a hypoglycemic crisis, since alcohol tends to decrease these rates even more," explains nutritionist Patrícia Ramos, coordinator of Bandeirantes Hospital.
It is also important to monitor your blood glucose before and after consuming alcohol. Distilled beverages are a little safer, even fermented and beer, rich in carbohydrates, can bring even more problems to those who have diabetes.
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