There is no set diabetes diet, but the foods you eat make a difference in how you manage your diabetes, and also in how much energy you have. This information will help you get to know the three main food groups that make up a healthy, balanced diet.

Choose different foods

How much you need to eat and drink depends on your age, gender, how active you are and what goals you’re aiming to achieve. But no single food contains all the essential nutrients your body needs. This is why a healthy diet is about variety and choosing different foods from each of the major food groups each day.

And when we say balanced, we mean eating more natural, healthy foods and very few unhealthy, processed foods. And while portion sizes have increased in recent years, as the plates and bowls we use have become larger, making it difficult for you to control your weight, it is important to control the amount of food you eat in order to be healthy.

Here are the benefits of each food group, some of which help protect your heart and others that affect blood sugar levels. And they are all really important for your body:

– fruits and vegetables

Fruits and vegetables are full of vitamins

Having diabetes doesn’t mean you can’t eat fruit. Fruit and vegetables are naturally low in calories and full of vitamins, minerals, and fiber. They also add flavor and variety to every meal. Fresh, frozen and dried fruits and vegetables… they are all important.

Choose a rainbow of colors to get as many vitamins and minerals as possible.

Try to avoid fruit juices and juices in general, as they are high in sugar and do not contain much fiber. If you are trying to limit the amount of carbohydrates you eat, you may be tempted to avoid fruits and vegetables. But it is very important to include them in your diet every day. There are low carb options you can try. Fruits and vegetables can help protect against stroke, heart disease, high blood pressure and some types of cancer, and when you have diabetes, you are more likely to develop these chronic diseases.

Its benefits: Helps keep the digestive system working well. It also helps protect the body from heart disease, stroke, and some types of cancer.

What is the required quantity? Everyone should eat at least 5 servings a day. A serving is roughly what fits in the palm of your hand.

– starches

Starchy foods such as potatoes, rice, pasta, bread and bananas contain carbohydrates, which break down into glucose and are used by our cells as fuel. The problem with some starchy foods is that they can quickly raise blood glucose levels, which can make it harder for you to manage your diabetes. These foods have what is called a high glycemic index (GI). Some better choices for starchy foods that affect blood sugar levels more slowly are foods with a lower glycemic index (GI), such as whole-grain bread, whole-wheat pasta, basmati rice, and brown or wild rice. They also contain more fiber, which helps keep your digestive system working well. So, if you’re trying to cut back on carbs, cut back on white bread, pasta and rice first.

Benefits: Fiber helps maintain a healthy digestive system. Whole grains also help protect your heart.

What is the required quantity? Some starchy foods can be eaten every day in a moderate amount.

Vitamin D is one of the fat-soluble vitamins and is also called the sunshine vitamin, as the body manufactures it when exposed to ultraviolet rays of the sun, and sunlight is the most important factor in the manufacture of vitamin D in the body through the skin.

Dr. Olesya Savelyeva revealed that rapid fatigue and brittle nails indicate a lack of vitamin D in the body.

She pointed out that vitamin D contributes to many important processes taking place in the body, and is responsible for mood stability and good health.

She explained: “Vitamin D is an essential fat-soluble secosteroid (chemical compound) that can be produced in the body when exposed to sunlight or with foods. This vitamin is responsible for regulating the metabolism of minerals in the body and supporting the immune system, and is necessary for the growth and health of bones and the functioning of the heart. And blood vessels and to reduce inflammation as well as for the functioning of the thyroid gland and normal blood clotting.It also provides mood stability and a good state of health, “according to Russia Today.

She added: “Fatigue, depression, a weak immune system, weight gain, brittle nails and hair, excessive sweating, muscle weakness, sleep disturbances, rapid fatigue and mood swings are all signs indicating a lack of vitamin D in the body.”

And the doctor indicated that the body gets vitamin D with the foods and supplements that the person eats. The body also produces it when exposed to sunlight, as 15-30 minutes are sufficient to produce the body’s daily need of it.

Sources of Vitamin D

And she adds, “The most important sources of vitamin D are dairy products, mushrooms, fatty fish, and egg yolks. When you need to compensate for its deficiency, you must first consult a doctor who determines the appropriate dose of it.”