KITCHEN - The type 2 diabetes is a chronic disease that affects 4%. To protect you, you can pay attention to your diet. Follow our advice.
Diabetes is a chronic disease that, affects 3 million people, or 4.6% of the population. Type 2 diabetes is the most common. It affects 2.5 million. These figures are also rising steadily between 1999 and 2016, the number of people treated for diabetes increase by 44%. This would increase to 38% due to the increase in obesity.
Obviously, "all overweight people are not diabetic," says dietician to MetroNews CHU Toulouse Jacqueline Delaunay. But environmental factors add to genetic factors. Result: "By practicing physical activity and paying attention to your diet, you limit the discovery of diabetes." Then follow the guide.
► Avoid sugary foods, soda with chocolate bars
Rule number one: "Do not skip meals to avoid snacking." Because if you start to nibble, we know very well that you goinfrerez sugary snacks like chocolate bars or cakes, or swallow amount of soft drinks and syrups.
But there is nothing worse than the sugary liquids to high glycemic index "They tend to raise blood sugar, they require a response insulin largest fast and long sursollicitent the pancreas. " Not to mention that the consuming you will tend to gain weight.
► Follow the 1/3 rule meat, 1/3 vegetable, 1/3 starch
For glucose rises slower, it calls less insulin and uses less strongly the mechanism of pancreatic prefer green vegetables, fiber, starch, in the form of whole grains and legumes, and pasta long as they are al dente. "A balanced plate, leading to a feeling of satiety, that is one third of meat, vegetables third, one third of starches."
For big eaters, here some tips: Play on the size of your plate, measure volumes with a spoon and cut your bread before the meal. If you eat more starchy foods, eat less bread - and vice versa. Another tip: Use your green vegetables in larger quantities to fill your plate.
► Do not eat a fatty food per meal
It is also important to limit your intake of saturated fat. You have to choose between ham, cheese, sauce and fried. In the end, it is better not exceed a fatty food per meal. Avoid cream and butter and vary oils (sunflower, olive, rapeseed ...) to season your vegetables.
Attention oil and margarine, it's for flavor but in no case for cooking: "No need of additional fat Especially there are utensils that do not stick.". So Broil, bake or steam the en papillote. Please note, "it is not to be against traditional dishes." On the contrary, the dietician ordered to revisit stews , tagines , pot-au-feu and pho because they taste, with spices and herbs, and allow to eat vegetables. It remains to choose their pieces of meat and to involve the plain rice or steamed potatoes. Enjoy your meal!
Alerts: If you want to know more fresh update helpful articles enter your email address below and be notified by mail.