Diet for diabetes: Be careful with snacks | NDR.de – Guide

Sugar is the substance that our body normally absorbs into the body cells with the help of insulin as an energy source. Since the body cannot release an appropriate dose of insulin itself in type 1 diabetes, those affected must Administer insulin with every meal and adjust the dose to the carbohydrates (CHO) contained. A balanced diet helps to minimize blood sugar fluctuations and prevent secondary diseases.

Type 2 diabetes can be cured with proper nutrition

In type 2 diabetes, the body can still release insulin itself, at least initially, but the cells have become “resistant” to it, so the sugar remains in the blood. Recently, several studies have shown that this type of diabetes can be treated just as well with a change in diet and weight loss as with medication. The course of the disease can even be reversed and insulin resistance can disappear completely. The shorter you suffer from type 2 diabetes and the more weight you lose, the greater the chances of recovery.

Type 2: The belly fat must go

Anyone who returns to a normal weight early can avoid ever having to inject insulin. Weight and waist circumference are a very important factor in Insulin resistance and early type 2 diabetes. A change in diet offers the chance to save on many medications. At the same time, it can also improve blood pressure and blood lipid levels and prevent secondary diseases.

Regulate blood sugar: Control over carbohydrates

If you want to lose weight and control your blood sugar, you should reduce your carbohydrate intake (e.g. bread, fruit, sweets) and leave several hours between meals. This is because the body produces blood sugar from carbohydrates, and the insulin needed to regulate blood sugar (whether secreted by the body or injected as a medication) hinders fat loss. A rough rule of thumb is: eat a maximum of 100 grams of carbohydrates per day – young people can eat more (guideline around 120 grams per day), as can people who do a lot of physical work. The more you move, the more carbohydrates can end up on your plate.

Oat cure works against insulin resistance

An oat cure can help type 2 diabetics to start a healthier diet: it makes the cells more sensitive to insulin again. Oats contain beta-glucan, a fiber that helps lower blood sugar levels. The classic oat cure (instructions) lasts three days. Even individual days of pure oats can help the pancreas.

Protein reduces blood sugar levels and makes you feel full

Protein is an important part of a balanced diet: it fills you up and promotes muscle building. If protein is consumed together with carbohydrates, it slows down the absorption of glucose, thus reducing the rise in blood sugar. Protein must be distributed throughout the day and dosed correctly: too much protein goes into the fatty tissue, too little does not fill you up enough. Nuts and mushrooms are perfect sources of protein. Meat should only be eaten rarely, but lean versions are a good source of protein, as are fish, eggs and dairy products.

Nutrition for diabetes: The most important things at a glance

• For your main meals, opt for filling, fiber-rich food with the right amount of protein (legumes, fish, meat, dairy products) and especially lots of vegetables (prepared with high-quality oils).
• Eat mindfully – enjoy every bite.
• Eat regularly – with breaks of several hours in between. Only in these small Fasting intervals allow the body to switch to fat burning.
• Avoid snacks. This also includes drinks containing calories such as juices, soft drinks, latte macchiato, etc. Examples of blood sugar-neutral snacks would be raw vegetables, 1 hard-boiled egg, 2 tablespoons of nuts.
• Carbohydrates should be served in a complex form, if possible: wholemeal bread, wholemeal pasta, wholemeal rice, unsweetened cereal flakes. If you don’t exercise much, you should keep your carbohydrate portion small (about two handfuls a day).
• Avoid white flour and sugar: they cause blood sugar to rise sharply! Fructose is not a healthy alternative. You should also not consume sugar substitutes and sweeteners without thinking twice. Instead, gradually get your taste buds used to less sweetness. Use the natural flavors from fresh ingredients (herbs, fruit).
• Fast food and convenience foods often contain large amounts of hidden sugars and unhealthy fats, so they should only be eaten once a week at most.
• A short course of oat meals has been proven to make the body’s cells more sensitive to insulin.
• Smoking should be just as taboo as excessive alcohol consumption: alcohol is a major calorie trap and it inhibits fat burning.

Which foods are recommended for diabetes?

Diabetes diet according to the Logi method – see box below: Here you will find recipes and food lists (also for download) to keep the increase in blood sugar low in a natural way.

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More insulin, more excess weight – a vicious circle. Bernd P. wants to stop injecting with an oat diet and weight loss tips. 12 min

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Bernd P. injects insulin because he suffers from type 2 diabetes. However, the insulin causes him to gain weight – a vicious circle. Nutritionist Dr. Matthias Riedl has some advice. He relies on the superfood oats. 39 min

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