Food Type for People with Diabetes

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Managing food for
diabetics aims to control blood sugar and prevent complications. The trick is
to set a meal schedule with the appropriate amount and type of food.

Image by stanias from Pixabay

A person is said to
have diabetes if his blood sugar level is> 126 mg / dL when fasting, or>
200 mg / dL if not fasting. This is a chronic disease (long lasting) and can
cause complications in the form of visual disturbances, kidney failure, heart
disease, and nerve disorders. In 2017, Indonesia ranked 6th for the country
with the highest number of diabetics in the world, and the number continues to
increase.

Diabetes or
diabetes generally occurs due to lack of physical activity and wrong eating
patterns. Therefore, in dealing with diabetes, it is very important to adopt a
healthy lifestyle, in addition to using medication regularly.

One healthy
lifestyle that needs to be done is regular exercise, 3-5 times a week, each for
30-45 minutes, for a total of at least 150 minutes per week. Examples of
recommended sports are brisk walking, brisk walking, jogging, biking, and
swimming.

Apart from
exercise, diabetics are also encouraged to stop smoking and adjust their diet.
In managing the diet, diabetics must pay attention to the amount of intake and
regularity of the meal schedule, as well as the types of foods that are good
for consumption.

Number of intake and eating schedule for diabetics

The amount of
intake in question is the number of calories consumed. The recommended number
of calories is 25-30 calories per kilogram of ideal body weight, every day. For
example, someone with an ideal body weight of 50 kg, requires 1,250-1,500
calories a day.

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But, remember, ideal
body weight is not the current weight. For diabetics who are also obese, it is
highly recommended to lose weight to prevent complications. The recommended
number of calories for obese people is calculated from a previous intake
analysis, minus 500 calories per day.

In addition to the
amount, the eating schedule that has been determined by a nutritionist must
also be obeyed, to maintain blood sugar levels in a stable and non-volatile
state. Diabetics are encouraged to eat large three times a day, and eat small
or intermittent 2-3 times a day. The distance between large meals and
interludes ranges from 2.5 to 3 hours.

Types of Food for People with Diabetes

Image by Steve Buissinne from Pixabay

Diabetics need to
determine what types of foods are good for consumption, and foods that should
be avoided.

For carbohydrates,
the recommended portion is 45-65% of total calories, or at least 130 grams per
day. Choose high-fiber sources of complex carbohydrates, such as potatoes,
vegetables, fruit, wheat, corn, and beans. Avoid simple carbohydrates, such as
fruit juices, granulated sugar, and sweets, and processed flour products, such
as cookies or cookies. Granulated sugar can still be consumed, a maximum of 5%
of total calories (approximately 4 teaspoons) per day. Low calorie artificial
sweeteners are safe to use, as long as they do not exceed safe limits.

The recommended
amount of fiber intake is 14 grams per 1000 calories, or at least 5 servings of
vegetables and fruit (1 serving is equivalent to 1 small bowl). As for protein,
it is recommended 10-20% of total calories. Choose a good source of protein,
such as fish, eggs, skinless chicken, lean beef, tofu, tempeh, beans, and
low-fat dairy products.

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The recommended
portion of fat intake is 20-25% of total calories. Choose foods that contain
good fats, such as fish or fats from plants, and avoid saturated fats that are
found in fried foods and fats from animals.

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