Diet And Recipes For Diabetics

Diabetes or diabetes is today one of the most common diseases, not only in endocrinology but in general. Unfortunately, it is constantly increasing, especially in developed countries, and the age limit for patients who "attack" is falling lower and lower. The increase in the number of diabetics is also a consequence of the modern way of life, mostly obesity, but it can also be caused by genetic factors, stress, lack of physical activity… In fact, this disease is a set of all mentioned factors, to a greater or lesser extent.

Why Diabetes occurs

Diabetes is caused by a decrease in the activity of the hormone insulin, which interferes with the interchange of carbs, lipids, and proteins in the body (which is manifested by typical problems). It eventually affects the structure and function of blood arteries, nerves, and other critical organs.

Although it is a chronic, incurable metabolic disorder, characterized by permanently elevated blood glucose levels, with a diagnosis of diabetes, one can live nicely and well with certain corrections that this disease requires. First of all, it means a special way of eating for diabetics, which must be moderate and which requires redistribution of certain foods in terms of quantity and type in relation to the period "before diagnosis".

Nutrition is most important

The diet for diabetics must be designed so that the body is supplied with an optimal intake of all nutrients, carbohydrates, proteins, fats, vitamins, minerals, and water. People with diabetes should eat more often, on average having five to six properly distributed meals during the day, preferably always at the same time.

Of the total energy intake, carbohydrates should make up 50-60%, fats 30%, proteins 20%. According to this division, it is easy to conclude that the most important role in the diet of diabetics is played by complex carbohydrates, ie dietary fiber because they significantly help in the regulation of diabetes.

Also, diabetics are advised to take food fresh, to avoid adding fats and strong spices, but they should not be completely eliminated because they are also important. When it comes to heat treatment foods in the diet for diabetics, give preference to cooking and prepare them with the shortest possible heat treatment (wherever possible) in order to preserve as many vitamins as possible.

Diet for diabetics specific tips

Bread - at most one piece (about 50 g) with each meal. Give preference to black, beans or rye bread because they are rich in dietary fiber, and do not prevent a sudden drop in sugar after a meal. Note: do not combine bread with potatoes, rice, beans.

Meat - lean types of meat are recommended: chicken, veal, beef, lamb, and bluefish (at least twice a week). Eat boiled meat and be sure to remove fat and skin. If you eat minced meat (eg stuffed peppers, moussaka, or sarma), reduce the amount of bread because of the potatoes or rice added to the meat.

Dairy products - skimmed milk products are recommended. Take yogurt and sour milk in smaller quantities compared to skim milk because they have a little more fat.

Pasta - should be avoided in the diet of diabetics.

Eggs - up to two eggs a week.

Sweeteners - food for diabetics should be sugar-free, aspartame and stevia are recommended. You can take fructose in small amounts because it is very sweet.

Alcohol - it is best to avoid it because it has a lot of calories.

Coffee and tea - it is better that they are unsweetened or use artificial sweeteners for them.

With - the diet for diabetics must be with controlled salt intake - it is recommended to consume unsalted food. If you are additionally bothered by high blood pressure, you can take a maximum of three grams of salt a day.

Diet for diabetics is a basic rule

To enjoy gastronomic specialties, you must be moderate and take into account the number of carbohydrates that you are allowed at meals and during the day (consult a doctor and nutritionist).

Diabetes and honey

Diabetics are allowed to eat honey, but they must be careful. Because honey disrupts good blood sugar regulation, I can only take it if my diabetes is well regulated. Preference should be given to lighter honey (acacia) because it contains more fructose than glucose, so it has a lower glycemic index than other types of honey.

If you suffer from diabetes, it does not mean that you have to give up delicious delicacies and irresistible sweets. Life has not stopped, it just requires certain corrections.

Recipes for diabetics

Pasta with eggplant

Needed: 1 large eggplant (about 400 g), "peeled, cut into 1.5 cm cubes, 1 medium-sized red onion, cleaned of seeds, cut into 1.5 cm cubes, 1 large zucchini, peeled, cut in 1.5 cm cubes, 250 g whole grain pasta, 300 g beans, 10 g parsley leaf, chopped, plus extra for garnish, 2 teaspoons grated lemon peel, plus extra for garnish, 1 tablespoon lemon juice, 2 teaspoons olive oil, 75 gr feta less fat, crumbled, pepper

Preparation: Preheat the oven to 200 ° C. Line a large baking sheet with baking paper, arrange the eggplant, peppers, and zucchini. Bake the vegetables in the oven for 20-25 minutes, until they soften and turn brown. In the meantime, cook the pasta and add the beans to the water in the last two minutes of cooking. Strain well and return to the one. Add the roasted vegetables to the pasta pot, add the parsley, lemon zest and juice, olive oil, and feta. Stir and pepper.

Stuffed peppers

It takes: 75 g of chopped onion, 2 crushed garlic cloves, 2 teaspoons of olive oil, 8.4 dl of less salty chicken soup, 300 g of brown rice, 1/2 teaspoon of dried oregano, 1/2 teaspoon of ground black pepper, 1 / 4 teaspoons salt, 1/8 teaspoon sweet pepper, 435 g sliced tomato, drained, 330 g sweet corn, 2 tablespoons fresh coriander, 8 red sweet peppers

Preparation: In a large skillet over medium heat, heat the oil, sauté the onion and garlic. Add the soup and let it boil. Add rice, oregano, pepper, salt, and sweet pepper. Cover and simmer for 40 minutes, until rice is soft. Remove the pan from the heat and add the tomatoes, corn, and coriander. Preheat the oven to 200 ° C. Cut off the top of the peppers and clean them of seeds. Arrange them in a tray. Fill each with rice, close, and bake for 30 minutes until they are crispy and the rice is well heated.

Frittata of vegetables and herbs

Servings: 4; cook: 35 minutes; 383 calories; 16.1 g fat; 30.1 g of carbohydrates

It takes: 2 teaspoons of olive oil, 1 medium-sized onion, finely chopped, 300 g of sweet potatoes, peeled and grated, 2 cloves of garlic, mashed, 8 eggs, 80 g of cottage cheese with less milk fat, 2 tablespoons of fine Parmesan cheese, 1 large zucchini, peeled and grated, 100 g of semi-dried tomatoes, drained and sliced, 2 tablespoons chopped mint, 2 tablespoons chopped basil, pepper

Preparation: Preheat the oven to 180 ° C.

Sprinkle the inside of the round pan with olive oil and line the bottom with baking paper. In a large skillet, heat the olive oil over medium heat. Add the garlic and simmer for three minutes, stirring. Add the sweet potatoes and simmer for another three minutes, until the vegetables are soft. Then put the garlic in the pan and simmer, stirring, for another 30 seconds.

In a large bowl, whisk the eggs with the ricotta and parmesan. Add sweet potatoes, grated zucchini, sliced tomatoes, and herbs to the mixture. Add this frittata mixture and stir. Pour the mixture into the prepared pan and bake in the oven for 35 minutes, until it hardens, swells, and turns brown. Nutritional value per serving: 383 calories, 24.5 g protein, 16.1 g total fat, 5.4 g saturated fat, 30.1 g carbohydrates, 19.5 g sugar, 9.9 g fiber, 255 mg salt, 228 mg calcium, 5.1 mg iron.

Pancakes with coconut

Serving: 6 (two pancakes each); 164 calories; 5.6 g total fat; 26 g of carbohydrates

Needed: 80 g of wholemeal flour, baking powder, 75 g of plain flour, 1 tablespoon of brown sugar or sugar substitute in adequate quantity, 1 egg, lightly beaten, 1 ripe banana, crushed, 185 ml of coconut milk, 1 teaspoon of vanilla extract, 10 g diet margarine, melted, 1 extra banana, thinly sliced, for serving, 1 tablespoon coconut flour, lightly fried, for serving, 3 tablespoons diet maple syrup or honey, for serving

Preparation: In a large bowl, mix flour, baking powder, and sugar. Add egg, banana, coconut milk, and vanilla extract, stir until smooth. Set aside for 10 minutes. Coat a large skillet with a little margarine and heat over medium heat. Pour the pancake mixture into the pan, two tablespoons at a time, to get small pancakes.

Bake for two to three minutes, until bubbles begin to form. Turn over and bake for another minute until the pancakes are done. Sprinkle them with coconut and pour them over with a little maple syrup or honey. Decorate them with bananas. Nutritional value per serving (with sugar); 171 calories, 4.4 g protein, 4.6 total fat (2.4 g saturated fat), 28 g carbohydrates, 2 g fiber, 210 mg salt.