The diabetic diet is based on the so-called glycaemic index. It’s not important for us the number of calories in a given product, but what counts is how much sugar contains the dish in itself. We take into account both simple and complex sugar, e.g. the one in a dark roll, but also in a candy bar. It’s assumed that 10 g of sugar per 100 g of product is an exchanger. It’s a unit used in diabetology, which determines the amount of sugar available in food.
An adult person should eat about 8-10 exchangers daily. This means, for example, 10 slices of dark bread, 2 natural yoghurts, 1 medium apple, 2 satsumas and a portion of fish. Exchangers can be found not only in products that we actually suspect are a source of sugar. Sugar is found almost everywhere – in fruit in the form of fructose, but also in dairy as lactose. Keep this in mind when reading product labels. Special product tables will be helpful, so that we can check how many exchangers a specific dish has. It’s much easier than counting calories.
What products are prohibited on a diabetic diet?
– Sweet fruits, e.g. bananas and grapes in large quantities;
– Sweetened beverages, especially carbonated drinks;
– Fruit juices with added sugar;
– Sauces with the addition of sugar.
What products should be included in our diet?
When applying a diabetic diet, we should introduce a high amount of vegetables and fruits, lean meat, whole carbohydrates (e.g., groats or dark rice), lean dairy products as well as vegetable fats (olive oil, linseed oil) to the daily menu.
Who should use this type of diet?
As the name suggests, the diet is aimed primarily at diabetics, but also for those who want to lose some weight. It’s very good for beginners who are just beginning their adventure with healthy nutrition. Using this type of nutrition, we are not forced to determine the amount of calories consumed, but it’s important to count the level of sugar that we find in a particular food. Therefore, the diabetic diet is an ideal solution for people who are busy. It’s also often used with children, because it allows children to learn about the principles of healthy nutrition.
What are the benefits of a diabetic diet?
– The diet is balanced and takes into account very large amounts of fresh vegetables and fruits;
– It’s very easy to maintain, because when we feel like something sweet, we cut one portion of carbohydrates from the whole menu. When we notice that we are less full than if we follow a diet, we will not want to return to bad habits;
– You do not need to count calories, which is a huge convenience;
– You can use public products – vegetables, fruits, dark bread;
– The dishes are easy to prepare and are based on home cooking – eg potato pancakes with stewed vegetables and salad, yoghurt soup, pancakes with dark flour and spinach;
– If we use it as part of weight loss, we will not only be happy with the quick effects, but also we will not be exposed to the yo-yo effect.