Are there any foods that people with diabetes should not eat?
In conclusion, there is nothing that people with diabetes should not eat
However, there are some foods that you should not eat too much of
Dietary management is an important aspect of treating diabetes
So, this time we will explain what people with diabetes should be careful about when eating
If you currently have diabetes or are interested in dietary management, please take a look at this article
table of contents
What should people with diabetes not eat?
In conclusion, there is nothing that people with diabetes should not eat
However, it is dangerous to consume too much fat, sugar, salt, etc
This is because there is a risk of developing diabetes and its complications
To prevent the progression or onset of these diseases, be sure to eat a balanced diet
Things to be aware of if you have diabetes
Here are some dietary tips that people with diabetes should be aware of
If you currently have diabetes or are interested in managing your health, please take a look at this
[Things people with diabetes should be aware of ①] Understanding the appropriate energy intake
It is important to know your own energy level
Understanding and controlling the appropriate amount of energy can help prevent obesity, the progression of complications, and rising blood sugar levels
To find out your ideal energy intake, you need to know your ideal weight
The standard weight is calculated as follows:
Standard weight (kg) = height (m) x height (m) x 22
Once you know your ideal weight, use the following formula to calculate it
For those who do a lot of heavy work, 35 x standard weight (kg) = appropriate daily energy intake (kcal)
For those who work a lot while standing, 30 x standard weight (kg) = appropriate daily energy intake (kcal)
For those who do a lot of desk work, 25 x standard weight (kg) = appropriate daily energy intake (kcal)
The appropriate amount of energy per day varies depending on gender, age, and daily activities
If you would like to know more, please check with your doctor or registered dietitian
[Things people with diabetes should be careful about ②] Avoid snacking and eat slowly when eating
To ensure proper energy management, try to avoid snacking as much as possible
If you absolutely must snack, we recommend fruits and yogurt, which are low in sugar and energy
Also, when you eat, take your time to eat
Taking your time to chew your food thoroughly stimulates your satiety center and helps prevent overeating
Furthermore, chewing food thoroughly increases saliva secretion, improving digestive function and reducing the burden on the stomach and intestines. This is expected to have the effect of relieving the thirst that diabetics are prone to
[Things that people with diabetes should be careful about 3] Be careful not to consume too much fat
If you consume too much lipids, you increase your risk of developing dyslipidemia, which can cause damage to your arteries
There are two types of lipids
One is,saturated fatty acidsis.
Saturated fatty acids increase the level of bad cholesterol in the blood
The other one is,unsaturated fatty acidsis.
Unsaturated fatty acids have the effect of lowering bad cholesterol in the blood
To prevent dyslipidemia, it is advisable to eat foods high in unsaturated fatty acids and avoid foods high in saturated fatty acids
Examples of foods high in saturated fat include cheese, meat, and eggs
On the other hand, foods that are high in unsaturated fatty acids include soybeans, nuts, and fish
If you have a meat-based diet, try to actively incorporate foods that are high in unsaturated fatty acids
[Things people with diabetes should be careful about ④] Be careful not to consume too much salt
It is said that consuming too much salt can cause high blood pressure and arteriosclerosis, and worsen diabetic complications
So make sure you get the right amount of salt
The appropriate amount of salt that should be consumed per day differs between men and women
Men should consume less than 8g per day, and women should consume less than 7g per day
However, this does not apply to those who already have high blood pressure or other conditions
If you're concerned, check with your doctor
Examples of foods that are high in salt include processed meat and fish, tsukudani (food boiled in soy sauce), and pickles
Even though they are your favorite foods, you should be careful not to eat too much of them
[Things that people with diabetes should be careful about ⑤] Pay attention to carbohydrate control
Sugars increase the risk of diabetes
However, extreme carbohydrate restriction can have the opposite effect. It can increase the risk of developing arteriosclerosis and nephropathy. The important thing is to control carbohydrate intake and not take in too much
For example, dietary fiber helps to prevent blood sugar levels from rising
It also helps prevent overeating as it makes you feel full even with a small amount of food
The appropriate amount of dietary fiber that should be consumed per day differs between men and women
For men, it is recommended to consume at least 21g per day, and for women, it is recommended to consume at least 18g per day
Examples of foods that are high in dietary fiber include mushrooms, seaweed, soybeans, and pumpkins
If you have diabetes or are concerned about carbohydrates, be sure to take in plenty of dietary fiber
summary
This time, we explained what people with diabetes should be careful about when eating
There is nothing that people with diabetes cannot eat
But there are some foods you shouldn't eat too much of
In particular, excessive intake of fat and salt can lead to the development of diabetic complications and accelerate the progression of diabetes. Also, excessive intake of sugars will increase the risk of diabetes
When eating, be sure to include dietary fiber, which helps to control blood sugar levels
It is also important to understand the appropriate amount of energy you should take in per day
To ensure proper energy management, try to avoid snacking as much as possible
If you must snack, eat slowly and chew thoroughly
It stimulates the satiety center, making it easier to prevent overeating
Make sure you get the right amount of energy and nutrition to help improve or prevent diabetes
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