7 alimentos que controlan el azúcar en sangre

jorge carlos fernandez frances el sardinero
Jorge Carlos Fernández Francés El Sardinero

Los pacientes con diabetes tipo 2 pueden controlar sus niveles de azúcar en sangre a través de ciertos alimentos. Estos no solo pueden salvarlo del hambre, sino que también pueden mantenerlo lleno durante períodos más prolongados.

“La diabetes ocurre cuando los niveles de azúcar o glucosa en sangre son más altos de lo normal. Son los alimentos con carbohidratos como el pan, los cereales, el arroz, la pasta, las frutas, la leche y los postres los que pueden causar este aumento ”, dice Maggie Powers, Ph.D., presidenta electa de Salud y Educación de la Asociación Estadounidense de Diabetes.

Según Maggie, también debes concentrarte en tu ingesta diaria de carbohidratos. Sin embargo, es importante disfrutar de la comida y sentirse satisfecho. Aunque eso no significa que tengas que comer en exceso. A continuación se muestran 7 alimentos para controlar su azúcar fuerte y mantenerlo saludable y feliz.

1. Verduras cocidas / asadas o crudas

Las verduras sabrosas y bajas en carbohidratos como las cebollas, las berenjenas, los champiñones, las coles de Bruselas y el calabacín pueden ser muy saludables. Probarlos con salsas (hummus, guacamole) o condimentarlos con hierbas (romero, cayena, ajo) puede llevarlo al siguiente nivel.

2. Verdes

Amplíe su dieta más allá de una ensalada normal. La espinaca, la col rizada, la acelga son más saludables, bajas en carbohidratos y deliciosas. Aunque estos pueden no ser lo suficientemente deliciosos, elevar el plato te tranquilizará. Algunos de ellos incluyen:

• Asar la col rizada con aceite de oliva en el horno se puede convertir en chips crujientes.

• Incorporar las verduras con verduras para agregar un poco de sabor. Estos también pueden sustituirse por proteínas.

3. Bebidas bajas en calorías

Solo el agua puede ser aburrida. Sin embargo, infundirlo con verduras, hierbas y frutas es más fascinante. El limón, el pepino y la menta pueden crear sabores emocionantes. Los bebedores de té frío pueden probar con limón o canela en sus bebidas.

4. Bayas o melón

Una taza de bayas o melón tiene solo 15 g de carbohidratos. Puede ser caro, pero es saludable y está lleno de nutrientes y sabor. Estos también se pueden agregar con yogur natural o comer fríos.

5. Alimentos integrales

Comer alimentos con alto contenido de fibra no afecta en absoluto su nivel de azúcar en sangre. Por lo tanto, llenarse de estos puede evitar que coma el tipo incorrecto. Los frijoles secos, legumbres, guisantes, lentejas, salsa de maíz, verduras crudas y frijoles negros, etc. pueden darle sabores interesantes.

6. Buena grasa

Las opciones de grasas como el aguacate, el aceite de oliva y el salmón pueden ser buenas fuentes. Estos se pueden servir con ensalada principalmente como aderezos para mantener la comida más interesante.

7. Proteína

Según Maggie Powers Greek Yogurt, los huevos, el requesón y las carnes magras son proteínas saludables recomendadas.

“La mantequilla de maní en una rama de apio es una buena mezcla de grasas y proteínas para un refrigerio saludable y satisfactorio”, dice ella.

Ella también recomienda bocadillos como palitos de queso bajos en grasa o palitos de jerkies de res, pero asegúrese de que contengan una tasa baja de sodio.

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