The body of diabetics is unable to digest carbohydrates perfectly. Insulin is a hormone that functions to process glucose in the body. In diabetics, insulin is not produced in sufficient quantities. Therefore, sugar in the blood in diabetics is always high. This creates various difficulties for people with diabetes, especially in sorting out the foods that must be consumed.
Carbohydrates are usually the largest portion of our daily diet, especially for Indonesians who are used to eating rice. But if you have diabetes, eating rice and other carbohydrates can be a concern because if it's not done properly, it's possible that your blood sugar will actually increase.
What are the types of carbohydrates?
Carbohydrates are divided into several types, namely:
- Flour substance. Foods containing high starch substances include peas, corn, potatoes, wheat, rice and red beans.
- Sugar. There are two types of sugars: sugars that are naturally found in food, for example sugar found in fruits. One more thing is sugar obtained from the food manufacturing process, for example sugar found in pastries. Syrup and honey are drinks that contain sugar too.
- Fiber. Fiber is usually found in fruits, vegetables, whole grains and nuts. Usually foods that contain fiber. Fiber is very useful to help facilitate digestion. Fiber is also highly recommended for diet.
What foods have carbohydrates that are good for diabetics?
For diabetics, you don't need to worry because there are friendly carbohydrates to be consumed by diabetics. The food is:
Wheat is a good carbohydrate for diabetics. Foods that belong to the type of wheat are oatmeal. Eating oatmeal that is good for diabetics is by not adding sugar and avoiding oatmeal containing sugar. Based on a review of a study conducted by Beijing scientists reviewed by Reader’s Digest, consuming oatmeal can make blood sugar levels low.
2. Red rice
Red rice is also good for diabetics. The fiber contained in brown rice is able to slow the absorption of sugar in the blood. This is also the reason red rice is recommended to be consumed not only by diabetics, but also for those who are on a diet program.
3. Grains and nuts
If you eat canned grains, don't forget to wash them first, because by washing them first you can remove salt by 40%. In addition to sugar levels, which need to be considered by diabetics is the level of salt.
As we know, apples are a fruit that is sweet. You don't need to worry because sweetness is naturally formed sugar. If you want to eat apples in the form of juice or smoothies, avoid making apple juice by adding sugar.
5. Sweet potato
Eating sweet potatoes will not suddenly raise your blood sugar level. Sweet potatoes are good for consumption because they contain beta carotene which is good for preventing various diseases.
6. Whole wheat pasta h3>
If diabetics like this Italian food, don't worry. However, make sure the pasta is a whole wheat or whole wheat paste. Tips for consuming pasta for diabetics is to add vegetables that are not starchy. One vegetable that is not starchy is broccoli.
Fruits like strawberry, blueberry and raspberry are also good for consumption. Berries have low calories but are rich in fiber. According to the European Journal of Nutrition, which is reviewed Everyday Health, berries are good for controlling blood sugar in diabetics.
8. Wheat bread
If you like breakfast with bread, you can replace ordinary bread with whole wheat bread. According to the Annals of Epidemiology written by Everyday Health, if you replace your carbohydrates with whole wheat will reduce the risk of diabetes, and reduce its development.
What should you avoid?
There are several foods that you must avoid because they have high sugar levels. Here is the list:
- Chocolate milk
- Milk that has flavor, including soy milk
- Foods that contain artificial sweeteners
How about that? Are you still worried about the carbohydrates you consume? No need to worry, you can switch to healthier carbohydrate food choices above.
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