Dietitian Mevhibe Erkek gave information about the subject. Diabetes is a disease that affects quality of life and healthy living. It is known that the incidence of diabetes increases with an unhealthy diet and sedentary lifestyle. According to the International Diabetes Federation, one in 11 adults has diabetes, and according to some studies, it is predicted that by 2035 there will be nearly 600 million diabetics in the world. Therefore, in order to avoid this high rate, we need to pay attention to our diet.
So what is diabetes?
Glucose is a source of energy for the brain and other organs. Cells need the hormone insulin to use glucose.
Therefore, if there is not enough insulin in the body, glucose cannot be used as energy. Insulin plays a role in transporting glucose from the blood to the cells. In the absence of insulin, glucose accumulates in the blood. The realization of this event is diabetes, in other words, high blood sugar. If diabetes is not treated or the treatment is not followed, it causes damage to organs such as kidneys and eyes. For this reason, diabetic patients should pay attention to medication and nutrition therapy. Although there is no definitive cure for diabetes, it can actually be managed, prevented from progressing and symptoms reduced with early diagnosis, correct treatment and regular nutrition.
The most important factor in preventing diabetes is life change. Organizing our diet is the first step towards a healthy life.
Healthy nutrition recommendations in the prevention of diabetes;
Be in the ideal BMI range. Your BMI, that is, the ratio of your height to your weight, is a classification of the World Health Organization. You should be in the ideal range for this classification. Therefore, excess weight must be lost. Excess weight causes diabetes. Especially the fat around the belly can be a sign of diabetes and also heart diseases. The hormone that lowers blood sugar is insulin. In obese individuals, the effect of insulin hormone produced in the pancreas decreases and resistance occurs. The pancreas, which tries to eliminate the resistance, gets tired over time and may cause disorders in insulin production. As body weight increases, the risk of diabetes increases. Therefore, control of body weight should be ensured in obese individuals. Thus, precautions are taken against diabetes and other chronic diseases.
At least 5 (five) portions of vegetables and fruits should be consumed per day.
The amount of fat in meals should be reduced.
It should increase the consumption of pulpy foods, namely vegetables and fruits. Fiber also plays an important role in preventing diabetes. It slows the absorption of carbohydrates and prevents the rapid rise of blood sugar. The amount of pulp taken daily should be 20-30 grams.
Simple carbohydrates such as sugar should not exceed 10 percent of the daily energy, dry legumes and whole grain products should be preferred instead of simple carbohydrates. In addition, low glycemic index foods (which raise blood sugar slowly) should be eaten, high glycemic index foods should not be eaten or eaten less. If we give an example of low glycemic index foods; whole wheat products, whole grains, vegetables, legumes
30 minutes of exercise or walking should be done every day.
Include foods containing vitamin C, vitamin A, selenium and vitamin E, which protect the body from diseases and are called antioxidants, in your diet. Antioxidants prevent the development of diabetes.