There is always a big question for people with diabetes, especially when it comes to food. This is because the body of diabetics is not able to digest any food, especially foods with carbohydrate content, which cannot be digested properly. So thus, a balanced diet is the key to being able to control high blood sugar in the body.
Quoted from the research of experts from the Faculty of Medicine, University of Indonesia, revealed that diabetics must be able to control the sugar levels in their body properly. Because his body is no longer able to digest carbohydrates and other substances properly, a balanced diet by avoiding certain types of prohibited food intake is important to be obeyed.
In the body, insulin is a hormone that functions to process glucose in the body. Meanwhile, in diabetics, this insulin is not produced in sufficient quantities. For this reason, the blood sugar in the body of diabetics is always high. The role of insulin in the body is to control sugar or glucose levels so that insulin production is inhibited so that glucose levels cannot be controlled properly. This condition can cause various difficulties for diabetics, especially in sorting and choosing the food they consume every day.
For Indonesian people, carbohydrates are usually the largest portion of their meals in their daily food consumption. This is because rice is the main intake. However, for those of you who suffer from diabetes, other carbohydrates and other carbohydrates can cause concern because if not done properly, this can lead to an increase in blood sugar to be higher. So, to solve this problem, let’s look at some types of carbohydrate foods that are safe for diabetics.
What Are the Types of Carbohydrates?
Not only rice, carbohydrates also have certain types that you need to pay close attention to. Well, below are some types of carbohydrates that you need to know.
Starch. Foods that are high in starch include peas, potatoes, wheat, rice and kidney beans
Sugar. There are two types of sugar that naturally occur in some foods, for example, the sugar found in fruit. And another one is sugar obtained from the process of making food, for example, the sugar found in cakes. Meanwhile, syrup and honey are foods that contain sugar.
Fiber. Fiber is also usually found in several natural food ingredients such as vegetables, fruit, seeds and nuts. Fiber will be very useful to help facilitate better digestion. Fiber will also be very good for those of you who are running a diet.
Types of carbohydrate foods that are safe for diabetes sufferers
For those of you sufferers diabetes consuming foods with a lot of carbohydrate content will raise its own concerns because this will make blood sugar rise easily. It’s just that even diabetics should not abandon their consumption of this substance. Because when there is no carbohydrate intake in the body, where will your body get energy from? This problem may be a little complicated because you can not consume all carbohydrates carelessly. Well, below are some types of carbohydrate foods that are good for diabetics. (Related article: Types of exercise that is right for diabetes sufferers )
The first food with carbohydrate content that can be consumed by those with diabetes is oatmeal. A study conducted by Marisa Moore, RD, LD from Georgia said that oatmeal is one of the best types of food to control blood sugar levels.
It’s just that, keep in mind not to add a certain amount of sugar or sweeteners in it. Oatmeal is a food containing complex carbohydrates whose sugar levels are broken down slowly when it enters the body. So thus, the level of sugar in the blood will not increase drastically when you consume this food ingredient.
In addition, the advantage of consuming this food ingredient is that oatmeal is a food with a high content. So Marisa said that consuming these foods will make it easy for you to feel full for a long time. This will certainly help you lose weight or lose it more easily. Because as we know, a well-maintained body weight will be able to maintain the health condition of diabetics.
It is indeed difficult to avoid rice consumption in the daily life of Indonesians. Moreover, the consumption of these foods has become a habit and lifestyle that has been passed down from generation to generation. So that when you are asked to reduce your rice intake, maybe this will feel like a burden to you.
But you don’t need to worry, you still consume rice with the same taste and the same shape. It’s just that the red color of this rice is what distinguishes it from the rice you usually consume.
Is brown rice that you will be able to consume but it is still safe for the health of diabetics. This is because brown rice contains complex carbohydrates which can prevent an increase in blood sugar even though you consume it. It’s just that, there is still a recommended size for you to consume this one ingredient.
Seeds and Nuts
Grains and nuts are the next menu with carbohydrates that are safe for consumption. It’s just that, if you consume bji or beans that are packaged in a can, you should wash them first. This is because the salt content which is almost 40 percent in it is a major concern that needs to be worried about.
Because in addition to sugar content, salt can be a risk to your health. Or another way that can be done is to make your own snacks. By making your own seeds or nuts with spices and ingredients that you can adjust.
Consuming sweet potatoes will not have a bad impact like you consume other unhealthy snacks. Consumption of these foods will not be able to raise your blood sugar levels suddenly. For this reason, sweet potatoes are a good list of foods for consumption. In addition, the beta carotene content in it is good for preventing various diseases.
Fruits from the berry group such as strawberries, raspberries, blueberries and other berries are safe for you to consume. This is because berries are low in calories but rich in good fiber. A study from the European Journal of Nutrition reviewed by Everyday Health revealed that berries would be good for controlling blood sugar levels in diabetics. For that, from now on there is nothing wrong with including the consumption of these foods in your daily intake.
These are some types of rice substitute foods that are good for consumption by diabetics. So, after knowing some of the lists, it is hoped that you will no longer feel bored with the same food dishes.