Dieting does not mean they should ignore the natural signals of hunger that sends the body, but to adopt a healthy diet that suits the needs of each individual. Therefore, it is necessary to listen to your body and recognize when it is hungry at what point has been met.

The previous recommendation is especially important for those with diabetes, otherwise you eat and are given drugs to control blood sugar levels, they may fall below normal limits, which results in loss of consciousness.

As we know, this disease is characterized by increased glucose in the bloodstream because the body no longer produces insulin (a hormone that is responsible for distributing sugar to the liver and muscles), a condition called type 1, or if the substance is secreted in small quantities and their action is weak (type 2).

There is a list of foods that are absolutely prohibited, all in smaller portions, may be included in your meal plan. Note that if you prohibit certain food will feel robbed and angry, which will only eat them without control, so you need to consider that products and food that increase your blood sugar will be consumed in increasing quantities small, combined with other foods and coordinated with changes in medication doses or exercise.

Carbohydrates

They consist of carbon, hydrogen and oxygen, and were classified as simple and complex. The first is characterized by sweet, are digested quickly and immediately enter the blood, therefore, give us instant energy. In turn, are divided into monosaccharides (eg glucose, fructose and galactose, whose main sources are honey, fruit, milk and juice) and disaccharides (sucrose, maltose and lactose, found in refined sugar, milk, beer and jams).

The complex calls are not sweet, take longer to digest and, therefore, their passage into the blood is slow, among them are the oligosaccharides (maltotriose and dextrins, contained, for example, sports energy drinks or biscuits) and polysaccharides, which in turn are divided into starchy foods (starch and starch present in potatoes, sweet potatoes, cereals, pasta, bread and bananas) and fibrous (so called cellulose, lignin and pectin, rice, tortilla, wheat bran and oat , apples and green vegetables, etc.).

You should consider that carbohydrates must always be present in the body, as well as provide power, allow the “savings” of protein to build and repair muscles. It is necessary to constitute 60% of the daily diet, whether it be directed to athletes, people with diabetes, breastfeeding women or children, but should review the support it receives to make sure the amount your body tolerates.

Fruits and vegetables

It is very important to eat fruits and vegetables every day since, besides providing vitamins, minerals and fiber, the majority are naturally low in fat, sugar and sodium when consumed as an input or snack will make you feel satisfied, so it will be less likely to overeat.

It is recommended that you eat 100 to 150 grams of vegetables such as spinach, celery, eggplant, watercress, broccoli, cabbage, cauliflower, asparagus, spinach, lettuce, radish, carrot, pumpkin, onion, sprouts, mushrooms, beans, artichoke and garlic.

The amount of fruit is approximately 100 grams, of which there is great variety, for example, peach, plum, strawberry, pomegranate, kiwi, lemon, tangerine, apple, peach, melon, quince, orange, pear, watermelon, cherries, figs, persimmons and grapes.

Fiber

It is the part of plants that humans can not digest, it is not absorbed, there are two types: insoluble and soluble. The first does not dissolve in water and acts like a broom, and that helps clean the intestinal walls, with foods that contain it are fruit and vegetable skins, whole grain breads and cereals.

The soluble is vital in controlling glucose levels because it leaves the stomach slowly and this causes those who consume to feel full longer, besides, making the absorption of carbohydrates is slower. It is found in beans, oats and barley and some fruits and vegetables.

Fats

Following moderate-fat diet is beneficial for people with diabetes, helping the digestion is slower, controls the amount of glucose and causes it to feel full after small meal or snack. The tricky part is knowing how much is needed for individuals who have the disease, nutrition specialists consider that consumption should not exceed two tablespoons a day.

As part of the diet low in fat, it is important to prefer those that protect the heart, as so-called omega-3 and omega-9 and monounsaturated fats, found in olive and walnut oils, salmon, sardines, beans soybean and spinach.

Meat

As we know, the meat we provide protein, folic acid and iron, no reason to suppress their intake, the important thing is to remove all the fat and consume 2 to 3 times a week alternating between the red (beef, lamb, goat and pig) and white (chicken, fish and rabbit).

Each serving should weigh between 150 and 200 grams, and should always be served with a garnish of vegetables and beans also have to consider that the portion of meat can be replaced by an equal weight of liver, 200 grams and 250 grams of squid mussels.

credit to: Angelica Villanueva

Australian researchers showed that consuming a diet with high carbohydrates and low in fat helps people lose weight and also makes them feel happier than eating less carbohydrate but more meat and dairy products.

The study was based on 106 overweight or obese adults living in Australia, were between 24 and 64 years and made one of two diets for a year: a low-fat and high in carbohydrates (bread, pasta, rice) or another with low carbohydrates and high in fat, with more meat and dairy products.

Researchers at several Australian institutions found that dieters lost an average of 13.7 kilos, without significant difference between groups.

But after a year, people who followed the diet high in carbohydrates and low in fat were less angry, depressed and confused than those who ate more meat and dairy products.

“After a year, there was a favorable effect of energy-restricted diet (low fat) compared with the isocaloric (low carb) on the mood of individuals with overweight or obesity,” the researchers in the Archives of Internal Medicine.

The team said both groups were less angry, depressed and confused after eight weeks of diet, but added that in the course of a year, those who ate little fat kept the good humor, while those who ate fewer carbohydrates returned to their state earlier.

Investigators said both diets followed by 12 months had similar effects on memory, which improved after that time, although the speed of mental processing remained virtually unchanged.

The results of the investigation, the team are consistent with epidemiological studies showing that food high in carbohydrates and low in fat and protein is associated with lower levels of anxiety and depression and has beneficial effects on psychological wellbeing .