Saturday, 24 July, 2021

What fruits diabetics should avoid?


What fruits diabetics should avoid?

When you have diabetes, it is essential to closely monitor your diet so as not to aggravate the pathology and to avoid all the complications associated with it. We take stock of the foods to favor with Dr Corinne Chicheportiche Ayache, nutritionist in Paris.

Summary

Tip # 1: Choose foods with a low glycemic index
Tip # 2: Choose foods high in unsaturated fat
Tip 3: enrich your diet with dietary fiber
Tip # 4: the food pyramid


Tip # 1: Choose foods with a low glycemic index

The glycemic index is an index that measures the ability of a food to quickly raise blood sugar levels (blood sugar). The higher it is, the faster the sugar level will rise in the blood. “In general, when we eat a food with a high GI, the body via the pancreas will start secreting a lot of insulin suddenly.

However, insulin is a hormone known as hypoglycaemic: it will therefore promote the decline But a large amount of insulin in response to a high GI food will cause hypoglycemia which may increase cravings, cracks and snacks.In addition, insulin promotes the storage of fat ingested in the body. meal “, explains Dr Chicheportiche Ayache. It should be noted that in type 1 diabetics, insulin production is completely absent, while in type 2 diabetics, there is resistance in the body to the insulin mechanism. That’s why you have to be very careful not to eat too many high GI foods.

List of preferred foods

Avocado, oilseeds, tofu, eggplant, dark chocolate 70%, cherries, raw beetroot, lentils, plain white cheese, raw carrot, tomatoes, apples, quinoa, black bean, unsweetened quince jelly, white beans, chickpeas, split peas , beans, beans and whole foods versus refined foods (wholemeal flour, wholemeal bread, rice, semolina and wholemeal pasta).

Tip # 2: Choose foods high in unsaturated fat


Why ?
People with diabetes are two to three times more likely to develop cardiovascular disease than the general population. Diabetes is therefore in itself a cardiovascular risk factor. The non-regulation of the level of sugar in the blood during the diabetes favors the deterioration of the arteries of small caliber (“microangiopathy” like those of the kidneys or the eyes), or of larger caliber (“macroangiopathy” like the coronary ones at the level. of the heart). “The main mechanism is the constitution of atherosclerosis: deposits of fat called” atheroma plaques “form on the internal walls which tend over time to calcify and therefore to harden. They can be the seat. clots that can either block the arteries or migrate. The risk? A myocardial infarction due to a clot that obstructs all or part of an artery supplying the heart. And a stroke secondary to the migration of a developed clot in contact with a plaque in the carotids “, warns the nutritionist doctor.

This is why diabetics should opt for monounsaturated or polyunsaturated fats which avoid this mechanism of clogging of the arteries. In addition, some of these fats are rich in Omega 3 which are attributed to benefits for cardiovascular disease (a reduction in the risk of heart rhythm disturbances, hypercholesterolemia, atherosclerosis, blood pressure and better blood flow) . “However, the latest serious studies do not validate this protective effect,” notes Dr Chicheportiche Ayache.

List of preferred foods

Olive oil, peanut oil, argan oil, avocado, almonds, pecans, Brazil nuts, walnuts, sunflower seeds, sesame seeds, salmon, mackerel, trout, herring, sardines, seeds flaxseed, linseed oil, hemp oil, walnut oil, chia seeds, goji berries, tofu and soy derivatives, soybeans, soybean oil, canola oil, and certain non-hydrogenated margarines.

Tip 3: enrich your diet with dietary fiber

Why ?
“Dietary fiber plays an interesting role in blood sugar control in diabetics because it delays the absorption of sugars in the digestive system, as it reduces the absorption of cholesterol. Thus blood sugar rises less significantly after the meal “, observes our interlocutor. In addition, there are two types of fibers.

On the one hand, insoluble fiber: they retain water, increase the volume of stools and help improve intestinal transit.
On the other hand, soluble fibers: they form a gel on contact with digestive fluids and can thus participate in lowering blood cholesterol and better regulating blood sugar.
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“It is preferable to favor soluble fibers, which are often better tolerated from a digestive point of view, but it is also necessary to understand that a food is often a mix of soluble and insoluble fibers with a type of fiber which predominates. the case in the following lists, ”she adds.

List of preferred foods

Dominance in soluble fibers: psyllium and oatmeal, barley, rye, oats, legumes, fruits rich in pectin (apple, orange, grapefruit, strawberry, pear, etc.), vegetables (eggplant, asparagus, beans and green peas, Brussels sprouts , carrots, zucchini and squash)
Dominance in insoluble fibers: whole wheat, wheat bran, wheat germ, whole wheat bread, All Bran cereals, multi-grain bread, whole wheat pasta, bulgur, whole corn, spelled, flaxseed bread, linseed.

Tip # 4: the food pyramid

To better understand how you should prioritize your different intakes during the day, refer to the food pyramid. The more foods are at the top of the pyramid, the less they should be eaten when you have diabetes.

Sweets: to be avoided as much as possible
Fats and oils: to be used sparingly and opt for the good oils mentioned above rather rich in monounsaturated and polyunsaturated fatty acids such as omega 3.
Milk, yogurt: 1 to 2 servings
Cheese, meat, poultry, fish, eggs, tofu: 1 to 2 portions of cheese, 1 portion of meat, poultry, fish, eggs, tofu. Eat red meat only once a week.
Bread, cereals, cereal products, pasta, potatoes, legumes: at each main meal, preferably use the complete products mentioned above and those with a low GI
Fruits and vegetables: 2 to 3 servings, favoring those with a low GI
Water, tea, unsweetened drinks: at least 1.5 liters

Read more : Foods to avoid for people with diabetes and DESTRUCTEUR DE DIABÈTE TYPE 2 DOCTEUR TAYLOR AVIS

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