Diabetes is a chronic disease that has been steadily increasing each year. Research from the Brazilian Diabetes Society (SBD) indicates there are around 12 million diabetics in Brazil alone, and many are not even aware of the disease or the risks they are facing. But contrary to what many people think, that having diabetes is a death sentence or a life of deprivation, that’s a big mistake! Every diabetic can have a healthy life when properly treated, and this doesn’t just mean medication, but also changes in habits, including proper nutrition and adopting exercise. But the big question is: can diabetics eat everything? So let’s talk a bit about a diet for diabetics and what the restrictions are, if any.

Meal Plan For Diabetics

When we think about what types of food a diabetic can eat, we quickly cut several very common items from the typical Brazilian menu, but it’s actually the opposite in reality. It is extremely important for diabetics to have a varied meal plan, including several types of foods, as long as everything is controlled to help stabilize blood glucose levels.

Breakfast

Breakfast is considered the most important meal of the day, especially for diabetics. After an entire night of rest, the body needs to be nourished to ensure energy throughout the day, so a strong and healthy breakfast is necessary. Choose healthy foods and always avoid excessive sugar and carbohydrates. If you eat bread, choose whole grain breads, as their fiber and minerals help control blood sugar levels. Eating fruit is also recommended, but it’s worth noting that some fruits have a high amount of fructose and carbohydrates, so they must be carefully selected for your meal plan or eaten in moderation. Banana is one of the fruits recommended for diabetics because it’s rich in potassium, magnesium, fiber, and minerals. Even so, it should be eaten in moderation or in the specific quantity recommended by a nutritionist. Eggs are a great option for breakfast and can be eaten in various ways: scrambled, as an omelet, or boiled. Milk and yogurt smoothies, fruit shakes, and even oatmeal and fruit porridge can be an extra boost for a hearty breakfast and, of course, a delicious meal. Replace whole milk with skim milk, since it contains a much lower fat content.

Lunch

Being diabetic doesn’t mean you have to eat bland or tasteless food. On the contrary, the recommended diet for diabetics is what everyone should actually eat to maintain good health. Furthermore, the only restrictions are the excess of fatty foods and those rich in carbohydrates, but this does not mean you can never eat them. The most valuable tip when preparing meals for diabetics is to not overdo it and to keep everything very balanced. The use of salt in food preparation is essential, since sodium puts extra strain on the heart and raises blood pressure. Therefore, the recommendation is: the less salt, the better. As for meats in general, avoid fried foods and choose baked, boiled, or grilled options. Eating red meat is essential because it is high in protein, vitamin B12, and iron. But prefer leaner cuts with less fat, like sirloin or round steak. Fish should also be included in the diet, especially sardines and salmon, which are rich in omega 3. Essential items in a diabetic’s meal plan are vegetables and greens. The more variety in leaves and vegetables, the more fiber, vitamins, and antioxidants you will eat. If you want to eat pasta at lunch, choose whole grain pasta. Add vegetables to your dish to balance your nutrition. Whole grains like chia, flaxseed, and quinoa are great allies for health and blood sugar control. In addition to being excellent sources of fiber, they help keep you full, which helps control weight gain. Beans, lentils, and chickpeas help control blood sugar levels and are also antioxidants and rich in protein. Black beans, besides being rich in fiber, also help control cholesterol and triglycerides.

Dinner

The same foods recommended for a diabetic’s lunch can be eaten at dinner. The only recommendation is that if you eat carbohydrates like rice at lunch, avoid them at dinner, choosing instead vegetables, greens, and meats. If you can’t completely cut rice from your diet, swap white rice for brown rice. Opt for lighter meals at night since the body takes longer to metabolize food in the evening. Choose broths, vegetable soups, or even a colorful salad with meat, chicken, or fish. The suggestion for diabetics to have a healthy life, with glycemic levels under control, is to eat a healthy diet without excess. We can’t forget that regular physical exercise is key to keeping blood sugar in check, as well as using the medications prescribed by your doctor if needed.

Vitamins For Diabetics

To keep diabetic health in good order, the care we mentioned above are necessary, but to make sure the body works properly, you must meet vitamin needs that aren’t always fulfilled by diet alone. Vitamins such as B1, B6, B12, vitamin C, and D are essential for human health. If you are planning to have a baby, it’s good to know that giving your fertility a boost makes a big difference in a diabetic’s life, since reproductive functions can be altered due to poor blood sugar control. In the case of women, fertility vitamins may be used, which boost ovulation and strengthen the uterus and the endometrium where the baby will develop, making conception easier and lowering the risk of miscarriage. You can find Famivita vitamins here. See also: Herpes Zoster – Risks, Symptoms and Treatment Photo: Kumulus