Prevent diabetes with diet
Diabetes is an insidious disease, as it often destroys the human body without significant symptoms. As treatment is in many cases cumbersome and cumbersome, it is worth taking great care of prevention, especially when there is already a diagnosis of insulin resistance.
Proper diet is important
For those who have been diagnosed with insulin resistance, it is important to pay attention to their diet in addition to regular exercise, as in most cases, excessive consumption of inappropriate foods leads to this condition, from which diabetes is only a few steps away.
Eat as many whole grains as possible
The basis of the insulin resistance diet is to consume a certain amount of carbohydrates, which is usually recommended to be divided into 5 parts: breakfast-ten-hour-lunch-snack-dinner, and it is worth separating into 30-20-50-20-40 grams.
In general, consuming too many carbohydrates is not recommended, however, if you really want to, be sure to avoid dishes made from white flour and prefer whole grains to the foreground. If you prepare your meals at home, it is also worth avoiding yeast in your meals!
In this section, it is also worth mentioning the glycemic index (GI) of foods, which shows how quickly a particular food absorbs carbohydrates in the body. (If this value is low, it is slow, if it is high, it is fast). It’s important to know that high-GI foods suddenly raise your insulin and blood sugar levels, so choose low (0-55 GI) instead!
“So it doesn’t matter if you eat a fast or slow absorption path of carbohydrates (i.e., high or low glycemic index) or when, as it is recommended to make sure you have half a fast and half a slow absorption for breakfast.”Advises the endocrinologist.
Neglect red meat
So far, one has heard from several places that red meat is not one of the healthiest foods, but why exactly isn’t it?
“Red meat is not the best choice in terms of calories and fat as it increases atherosclerosis as well as increases cholesterol levels. Instead, eat chicken, fish and sea scallops. However, the latter should be taken care of, as seafood can be allergic (crab, shellfish) and contain iodine (even algae), which can even cause thyroid dysfunction. ”- warns dr. Viktória Koppány, endocrinologist of the Buda Endocrine Center.
Sweeten your cakes, your favorite drinks with stevia, so the flavors stay as delicious as before, but the pounds melt away from you more easily.
7 reasons why you should use stevia – with a prescription
The most important thing to reduce is the amount of sugar, as the development of both insulin resistance and diabetes is highly dependent on its excessive consumption. It would be best to look at the sugar content of everything you buy and buy only what contains only a minimal amount. Of course, it is not possible to completely eliminate sugar from the diet, but it would greatly contribute to your health if you used birch sugar or stevia instead for sweetening.
Source: Napidoktor by napidoktor.hu.
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