Type 2 diabetes affects more and more People around the world. A diet with less fat and less sugar can yet prevent its occurrence. The nutritionist Jean-Michel Cohen advises us to focus on products.
Much power can be implicated in the onset of type 1 diabetes, "insulin", as it is closely linked to the risk of developing type 2 diabetes, "non-insulin dependent" diabetes also called "fat" "warns immediately Dr. Jean-Michel Cohen. Not only is it by far the most common, but it continues to grow, including youth.
Accused: the overconsumption of sugars of poor quality, which creates a phenomenon of insulin resistance and obesity, which increases. There is obviously no question of banning carbohydrates, because they are the "fuel" of the body. However, only those that do not cause a sharp rise in blood sugar have a place in our plate.
Choose foods with a low glycemic index
Dr. Cohen describes the ideal carbohydrate food: "It must have a low glycemic index and contain fiber, these two criteria guaranteeing passage slower sugars in the blood and assimilation more homogeneous. And they provide more nutrients, the better! '
Fall into this category oats, quinoa, wholemeal breads, pasta (al dente) and rice - complete - legumes (peas, lentils, beans ...), potatoes cooked in their skin (water, steam or jacket potatoes), fruit, but also soy products (yogurt, tofu ...).
Replace sugar with sweetener
And when you really can not do without sugar in his coffee or yogurt, how is it done? "We replaced it with a natural sweetener like stevia, or agave syrup, which is sweeter than sugar glycemic index for four to five times lower," says nutritionist.
Select fat
Being overweight is the second risk factor for diabetes. He needed to take drastic measures. Must be vigilant not only on the quality of sugar you consume, but must lose weight.
"On one hand, we must limit fat and keep only the best of them: the good oils (coconut, olive, canola), lean meats, fish, poultry, ham, dairy products, semi-skimmed or skimmed. The other, slow down consumption of carbohydrates and give more room for vegetables that are low calorie, satiating and whose glycemic index is impeccable. '
Follow a rhythm of three meals per day
More power is neat and regular, that is to say organized around three meals a day, possibly supplemented by a snack in the afternoon, the more insulin is harmonious. Avoid: anarchic snacks. And this is even more true when the diabetes is installed.
Much power can be implicated in the onset of type 1 diabetes, "insulin", as it is closely linked to the risk of developing type 2 diabetes, "non-insulin dependent" diabetes also called "fat" "warns immediately Dr. Jean-Michel Cohen. Not only is it by far the most common, but it continues to grow, including youth.
Accused: the overconsumption of sugars of poor quality, which creates a phenomenon of insulin resistance and obesity, which increases. There is obviously no question of banning carbohydrates, because they are the "fuel" of the body. However, only those that do not cause a sharp rise in blood sugar have a place in our plate.
Choose foods with a low glycemic index
Dr. Cohen describes the ideal carbohydrate food: "It must have a low glycemic index and contain fiber, these two criteria guaranteeing passage slower sugars in the blood and assimilation more homogeneous. And they provide more nutrients, the better! '
Fall into this category oats, quinoa, wholemeal breads, pasta (al dente) and rice - complete - legumes (peas, lentils, beans ...), potatoes cooked in their skin (water, steam or jacket potatoes), fruit, but also soy products (yogurt, tofu ...).
Replace sugar with sweetener
And when you really can not do without sugar in his coffee or yogurt, how is it done? "We replaced it with a natural sweetener like stevia, or agave syrup, which is sweeter than sugar glycemic index for four to five times lower," says nutritionist.
Select fat
Being overweight is the second risk factor for diabetes. He needed to take drastic measures. Must be vigilant not only on the quality of sugar you consume, but must lose weight.
"On one hand, we must limit fat and keep only the best of them: the good oils (coconut, olive, canola), lean meats, fish, poultry, ham, dairy products, semi-skimmed or skimmed. The other, slow down consumption of carbohydrates and give more room for vegetables that are low calorie, satiating and whose glycemic index is impeccable. '
Follow a rhythm of three meals per day
More power is neat and regular, that is to say organized around three meals a day, possibly supplemented by a snack in the afternoon, the more insulin is harmonious. Avoid: anarchic snacks. And this is even more true when the diabetes is installed.
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