Are there any foods that diabetics should not eat?
In conclusion, there is nothing that diabetics should not eat.
However, there are some things that you shouldn't eat too much of.
Diet control is an important part of diabetes management.
So this time, I will explain what people with diabetes should be careful about when eating.
If you are currently diabetic or interested in diet management, please refer to it.
table of contents
What should diabetics not eat?
In conclusion, there is nothing that diabetics should not eat.
However, it is dangerous to eat too much fat, sugar, and salt.
This is because they are at risk of developing diabetes and other complications.
In order to prevent the progression and onset of these diseases, let's try to eat a well-balanced diet.
What people with diabetes should be aware of
Here are some things that people with diabetes should know about their diet.
If you are currently diabetic or interested in health management, please refer to it.
[Things people with diabetes should be careful about ①] Grasping the appropriate amount of energy
Knowing your energy is important.
By understanding and controlling the appropriate energy, it becomes easier to suppress the progression of obesity and complications, and the rise in blood sugar levels.
In order to check the appropriate energy, it is necessary to grasp the standard weight of yourself.
The standard weight is calculated as follows.
Standard weight (kg) = Height (m) x Height (m) x 22
Once you know your normal weight, let's calculate it by applying it to the following formula.
For those who do a lot of physical work, 35 x standard weight (kg) = appropriate amount of energy per day (kcal)
For those who often stand up, 30 x standard weight (kg) = appropriate amount of energy per day (kcal)
For those who have a lot of desk work, 25 x standard weight (kg) = appropriate amount of energy per day (kcal)
The appropriate amount of energy per day varies depending on gender, age, and activity content of the day.
If you want to know more, check with your doctor or registered dietitian.
[Things people with diabetes should be aware of ②] Avoid snacking between meals and eat slowly at meals
For proper energy management, avoid snacking as much as possible.
If you are going to eat between meals, we recommend fruits and yogurt that are low in carbohydrates and energy.
Also, take your time when eating.
Taking your time to chew your food well stimulates the satiety center and prevents overeating.
In addition, chewing well will facilitate the secretion of saliva, which will improve digestive function and reduce the burden on the gastrointestinal tract. This is expected to have the effect of alleviating the thirst that diabetics tend to fall into.
[Things people with diabetes should be aware of (3)] Be careful not to eat too much fat
Too much fat also increases the risk of developing dyslipidemia, which causes the arterial effect.
There are two types of lipids.
One is,saturated fatty acidis.
Saturated fatty acids have the effect of increasing bad cholesterol in the blood.
Another isunsaturated fatty acidis.
Unsaturated fatty acids have the effect of lowering bad cholesterol in the blood.
In order to prevent dyslipidemia, it is desirable to take foods rich in unsaturated fatty acids and refrain from foods rich in saturated fatty acids.
Examples of foods high in saturated fat include cheese, meat, and eggs.
On the other hand, foods rich in unsaturated fatty acids include soybeans, nuts, and fish.
If you have a meat-centered diet, actively incorporate foods rich in unsaturated fatty acids.
[Things people with diabetes should be aware of ④] Be careful not to consume too much salt
Excessive intake of salt is said to cause hypertension and arteriosclerosis, and progress in complications of diabetes.
So make sure you have the right amount of salt.
The amount of salt you should take in a day is different for men and women.
For men, less than 8g per day. For women, keep it to less than 7g per day.
However, this does not apply to those who already have diseases such as high blood pressure.
If you are concerned, check with your primary care physician.
Examples of high-salt foods include processed meat and fish, tsukudani and pickles.
Even if you like them, you need to be careful not to eat too much of them.
[Things people with diabetes should pay attention to ⑤] Be careful about sugar control
Sugar increases the risk of diabetes.
However, extreme carbohydrate restriction is counterproductive. Increased risk of atherosclerosis and nephropathy. The important thing is not to take too much sugar and control it.
For example, dietary fiber has the effect of suppressing the rise of blood sugar level.
In addition, it is easy to get a feeling of fullness even with a small amount, so it is easy to prevent overeating.
The appropriate amount of dietary fiber to take in a day is different for men and women.
21g or more per day for men. For women, it is desirable to take 18g or more per day.
Examples of foods high in fiber include mushrooms, seaweed, soybeans and pumpkin.
If you have diabetes or are concerned about carbohydrates, take dietary fiber positively.
summary
This time, I explained what people with diabetes should be careful about when eating.
There is nothing that diabetics should not eat.
But there are some things you shouldn't eat too much of.
Excessive intake of fat and salt, in particular, can lead to the onset of diabetic complications and the progression of diabetes. Excessive sugar intake can also increase the risk of diabetes.
When eating, take dietary fiber that is effective in suppressing rise in blood sugar level.
It is also important to know the proper amount of energy that you should take in a day.
For proper energy management, avoid snacking as much as possible.
If you must eat between meals, eat slowly and chew well.
The satiety center is stimulated, making it easier to prevent overeating.
Take appropriate energy and nutrition, and try to improve diabetes and prevent diabetes.
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