Diabetes and winter foods
Perhaps not everyone knows that temperature has a direct impact on diabetes . This depends on various physiological factors and related to lifestyles that change according to the season, both in terms of nutrition and the time dedicated to physical activity. When it gets colder, the body requires more insulin . This explains why significant fluctuations in the hormone produced by the pancreas are observed in people suffering from diabetes – especially type 1 diabetes . Diabetesit is a metabolic disease, therefore, at the table it will be necessary to have greater caution during the winter months. Keeping diabetes under control is not an easy task, especially in winter, when we tend to consume more abundant, caloric and rich meals (also in sugars and fats), and we practice less physical activity. The principles of the Mediterranean diet, for example, reduce the risk of developing diabetes in women . With these seven seasonal foods , you can stabilize your blood sugar levels .
Diabetes winter foods: how to choose the right foods
In the diet therapy treatment of diabetes , in the choice of foods to combine for the preparation of dishes, the most recommended products are those characterized by a low or moderate glycemic index. Better to prefer foods characterized by:
- a lower glycemic load
- more dietary fiber contained in foods rich in fiber can contribute to weight loss.
Citrus fruits
They are among the protagonists of typically winter foods: citrus fruits are a concentrate of well-being. Lemon , orange, mandarin , but also citron , grapefruit or clementine are always excellent for those dealing with diabetes.
Citrus fruits contain a lot of water (between 80% and 90%), organic acids and in particular citric acid , calcium , potassium , magnesium and iron , and vitamins , especially vitamin C , vitamin PP (or niacin ), vitamin A and several of group B. Low-calorie and low in sugar , both in the whole fruit and juiced, obviously without adding further sugar in addition to the naturally contained fructose .
Diabetics can include small amounts of citrus fruit as a snack or after a meal .
Brussels sprouts
Among the foods that can keep blood sugar stable, there is undoubtedly Brussels sprouts . Rich in mineral salts , including phosphorus and iron; vitamins, especially C, A, K and group B, are also a good source of fiber and protein , a combination that allows you to exercise a hypoglycemic function. They have a beneficial effect on female hormone metabolism and contain folic acid . Brussels sprouts are a powerhouse of antioxidants , including thiocyanates, indoles, zeaxanthin, sulforaphane and isothiocyanates .
Sweet potatoes
Not all types of potatoes should be demonized, and therefore excluded, from the diet of a diabetic subject due to their high glycemic index. Sweet potatoes , for example, the superfood that nutritionists recommend using for their many properties and virtues, are referred to as antidiabetic food. Also called sweet potatoes , sweet potatoes have a much lower glycemic index than yellow or white potatoes , and contain many more nutrients such as the phytochemical beta-carotene , which can help people with diabetes keep their weight and blood sugar in check.. The reasons lie in the transformation of the starch : they are fat-free and have a low calorie content, 86 Kcal per 100 grams . The typical orange pulp of these potatoes contains complex carbohydrates , which are transformed by the body much more slowly than those of white potatoes , thus avoiding glycemic peaks , ie the rapid rise in blood sugar levels. That’s why they have a low glycemic index and are therefore particularly suitable for people suffering from diabetes , managing to stabilize or even lower blood sugar .
Spinach
Spinach , and all seasonal green leafy vegetables such as chard , kale , chicory , are an excellent superfood for people with diabetes . This winter product is a low glycemic index and non-starchy food , rich in antioxidants, vitamin C, beta-carotene, lycopene , substances which, combined, reduce the risk of heart disease and type 2 diabetes .
Carrots
Carrots are another food with a medium glycemic index value but rich in fiber, nutrients that make them ideal for diabetics, without exaggerating with portions and frequency (better if eaten raw) . If on the one hand it is good to limit the consumption of starchy vegetables , on the other hand the intake of dietary fiber is a preponderant aspect; in fact, this dietary component facilitates the control of carbohydrate absorption by controlling the insulin surge caused by carbohydrates .
Nuts
Nuts are high in fiber and low in carbohydrates . Regular consumption of nuts reduces inflammation and blood sugar levels. Eating walnuts (5 per day) can guarantee protection for diabetic patients, partially counteracting the cardiovascular risk and the risk of experiencing events such as heart attacks and strokes . Walnuts are among the foods shown to stimulate cognitive functions .
Fish
It helps the immune system , fight bad cholesterol and protect the arteries from artriosclerotic plaques . Eating fish helps regulate blood sugar levels in diabetics. It contains healthy fats , such as omega 3s , which prevent heart disease and stroke. Therefore, it is recommended for diabetics to include salmon , tuna , mackerel , sardines, oily fish in their diet at least three times a week.
