The diabetes (medically known by the name of Mellitus diabetes ) is a disease that occurs when the pancreas is not able to produce enough insulin, or when the cells do not respond well to its stimulus, so that insulin does not act in the body.
Unlike what many people think, although it is true that the diabetes mellitus type 1 can not be prevented (has a sudden appearance), the diabetes mellitus type 2 Yes, it can be prevented by maintaining a healthy weight, following a healthy and healthy diet and practicing physical exercise every day.
Diabetic people have a higher risk of cardiovascular disease, hence it is essential to prevent diabetes on the one hand, or when it has already been diagnosed, keep the different cardiovascular risk factors at bay.
It is essential that the diabetic person follow a heart-healthy diet , which means that the foods you must consume, in addition to having a low glycemic index, are as natural and healthy as possible.
Vegetables and vegetables
It is advisable to consume between 400 to 600 grams of fresh vegetables daily each day. The best? Let one dish be raw and another cooked.
Among the vegetables and most recommended vegetables, we can find the onion (helps reduce blood sugar levels), broccoli (improves the effectiveness of insulin and regulates), garlic and sprouts.
The ideal is to opt for fruits low in carbohydrates, consuming around 15 grams of carbohydrates each time. In this sense, it is best to opt for a quarter cup of watermelon or strawberries or half a banana.
Oranges or currants are also interesting, as are apples or pears.
Remember that the fundamental thing is that you do not eat too much sugary fruits, like plums, melon or grapes.
It is advisable to eat vegetables three times a week. They provide fiber, as well as B vitamins and a great diversity of minerals (especially zinc, magnesium and selenium).
Fish and seafood
Nutritionists recommend eating fish up to 3 times a week. It is even very beneficial to include once or twice blue fish, a heart-healthy food especially useful for prevent cardiovascular diseases .
The best are low-fat fish, such as sole, swordfish, trout, cod or pollock. As far as cooking is concerned, it is best to cook them on the grill, in the oven or in the steamer.
Milk products are especially rich in zinc, a mineral deficient in many people with type 2 diabetes.
Of course, it is best to take them in skim or skimmed version, and opt for those enriched with vitamins.
Pasta and whole grains
They are foods rich in fiber , becoming in turn an excellent source of energy for diabetics, thanks to the fact that they are composed of complex carbohydrates , which as we know are slow absorption.
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