Nutritional tips to avoid diabetes

A balanced diet is the key of a healthy lifestyle

Photo by: Tomadas de Internet

In Mexico, this disease has spread a lot thanks to a poorly balanced diet loaded with sugars. For this reason, we share nutritional tips to reverse the effects of diabetes.

1- Balance your plate: you can make your meals nutritionally balanced, whether you eat at home or outside, including the following elements:

A. At least one cup of vegetables.
B. A small handful (about ½ cup) of whole grains such as brown rice and quinoa.
C. A lean protein the size of your palm: tofu, fish, and chicken are excellent options.

2. Change sweet drinks for water: sodas and even natural juices add a lot of unnecessary sugar to your day without leaving you satisfied. This implies an increase in your blood sugar levels, leaving you hungry shortly thereafter. Diabetics and people who are prediabetic should take special care with sweetened beverages. Choose water with all your meals and be sure to drink it throughout the day to keep your body hydrated.

3. Choose smart food options: When eating out, choose options marked as low in salt, calories or fat.

4. Add snacks to your diet: bring them to school, work and when hanging out to stop hunger. Do not wait to be hungry to eat, this can lead to bad decisions: eat too fast or overeat. Eat snacks between your meals and you will discover that you can make better choices at lunchtime. These snacks can be as simple as a handful or a mixture of nuts, a piece of fruit or a vegetable like a carrot.

5. Sleep your correct hours: children need 9 to 13 hours (depending on their age) of sleep at night. Adults need 7 to 8 hours. When you are sleep deprived, your blood sugar levels can increase, just like your hunger, which leads to you overeating. Give your rest the highest priority, both for your sugar levels and health in general.


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