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Type 2 diabetes is one of the fastest growing diseases of recent years. According to the Vigitel 2017 survey, 7.6% of Brazilians have diabetes. According to the World Health Organization (WHO), this is partly because the Brazilian consumes on average 50% more sugar than the recommended amount, about 18 teaspoons.
According to the Vigitel survey, from 2010 to 2016, more than 400,000 people died of diabetes in Brazil. In the case of type 2 diabetes, the treatment is particularly focused on the diet. The general coordinator of food and nutrition of the Ministry of Health, Michele Lessa, explains that it is a chronic disease that can be avoided if precautions are taken, such as food. adequate and regular practice of physical exercise
Confirmed Foods Released for Diabetes
Proteins
All meals must have a source of protein. In addition to being an excellent source of energy, they help to relieve hunger, maintain satiety longer and are essential for the nutrition of nutrients such as iron, vitamin B12 and certain types of amino acids.
Main sources
- Lean meats
- Fish: Salmon, tuna, trout, sardines, hadoque, herring, etc.
- Pork: fine cuts such as loin and pork chop;
- Other proteins: wild boar, boar, deer, turkey, alligator, pork, poultry and bovine viscera, as well as eggs.
- Seafood: crabs, shrimp, oysters, scallops, lobster, etc.
Vegetable
According to Dietitian
Vegetable
Vegetable
According to nutritionist Jedha Dening, in an article from the site Good Food Eating, it is necessary to eat at least five servings a day of vegetables this equates to about 500 grams.
They should be the main source of carbohydrates for people with type 2 diabetes. They are rich in various nutrients, antioxidants, vitamins, minerals and weight loss, the ideal accompaniment for the already listed proteins.
- Celery / celery, beetroot, tomatoes, peppers, carrots, onions, parsley, eggplants, cauliflower, zucchini, okra, pumpkins, radishes, pumpkins, radishes, pumpkins.
- Herbs and condiments: herbs and spices, herbs, spices, herbs, spices, herbs, spices, parsley, coriander, sage, oregano, mint, basil, peppers, paprika, vanilla, garlic, ginger, caraway, cinnamon, rosemary etc.
Whole Grains
Whole or wild rice, quinoa and whole oats are doing well can be incorporated into the diet. Jedha recommends half a cup a day, about 100 grams.
Fruits
Few foods are released in this category because they contain a lot of sugars and carbohydrates. Eat an apple or wild fruits such as strawberries, blueberries, blackberries and raspberries
Cereals and Legumes
Chickpeas, brown and red lentils and beans are a good choice, but be careful because some of them contain a lot of carbohydrates. Jedha also says 100 grams a day. Check the amount of carbohydrates in each of them:
- Black Beans – 17
- Chickpeas – 15
- Lentils – 9
- Brown Beans – 16
- Sugar
Always Avoid all types of sugar. Stevia, a South American plant that improves digestion, is used to sweeten beverages and sweets. Some studies indicate that it also improves the health of the pancreas. And, best of all, it does not contain any calories. Stevia Will Not Change Glucose Index
Fat
Monounsaturated fatty acids have anti-inflammatory properties and help lower cholesterol and have beneficial effects on blood sugar levels.
- Nuts: macadamia, hazelnut, sunflower, almonds, walnuts
- Fish: herring, cod, sardines and salmon
- Olive oils: olive-based, avocado, sesame and almond] Try to increase also the intake of omega-3.
- Canned tuna
- Canned tuna
- Canned tuna
- Canned tuna
- Canned tuna
- Canned tuna or sardines
- Canned tuna
- Canned chia
A good way to add these good fats to the diet is to season the salad, meat and vegetables with the specified oils and mix the seeds and nuts with the preparations. The nutritionist says to add this type of fat to all meals.
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