Among the many measures that must be taken to live a healthy and full life is knowing how to distinguish between foods that can benefit health when consumed regularly and those that have the potential to damage the body and that, therefore, should be avoided.
Given to all the education that is currently provided in nutrition and health, it is a very common mistake to believe that only a “healthy” diet will solve any problem related to diabetes, or any chronic and underlying disease.
However, it is the set of healthy habits, such as physical activity, contact with nature, knowledge of the body and mind, likewise food plays an important role in improving health.
Correct nutrition is the main part of a healthy lifestyle, so it is important to talk about it. Knowing the 8 food groups and knowing how to use them is crucial to developing a healthier diet and thereby achieving physical fullness.
Group 1: fats and oils
Unsaturated fats, also called good fats, necessary in healthy eating can be found in olive oil, but not just any. To identify olive oils with healthy and natural contents, the container or bottle must specify that it is cold-pressed extra virgin olive oil.
This oil contains monounsaturated and polyunsaturated fats, necessary for the proper functioning of the body. The nutritional value of this oil is enormous. To obtain all its nutritional benefits, it must be used in any food that requires it, whether raw or cooked.
Another source of healthy fats are seeds, such as walnuts, almonds, pistachios, peanuts, and hazelnuts. Due to the high level of healthy fat, it provides, as well as the high number of vitamins and minerals it contains, this food group is highly recommended, but in small portions after the main meal of the day.
Group 2: sugars
Sugars are naturally present in a wide variety of foods, mainly in fruits, a large part of vegetables and substances such as honey. The sugar in fruit, called fructose, is highly nutritious and must be consumed directly from foods that naturally contain it, never synthesized from them.
One of the main problems of the diabetic is the consumption of sugar. Although sugars are necessary for the body, none refined is recommended and should not be included in the daily diet, not only of diabetics, but of everyone.
But what is refined sugar and how is it produced? Sugar comes from sugar cane, which is harvested and crushed. This is subjected to cooking from which molasses is obtained, a thick and dark substance resulting from the crystallization of sugar. Subsequently, it is refined to obtain dark and light brown sugar. Finally, after several industrial processes, white sugar is obtained.
Molasses is a sugar very rich in nutrients, they are beneficial and contain important vitamins and minerals for the body. The problem is that, as the molasses is refined, it loses these important components. The more refined the sugar, the less nutritious it is. Although it must be clarified that even this type of sugar called molasses is not recommended for a person with diabetes.
While the taste of white sugar is more pleasant, refined sugar spikes blood glucose levels. The ideal thing is not to consume any type of sugar, not even molasses. Worse still are the artificial sweeteners that are subjected to the same industrial processes that remove all nutritional properties.
Groups 3 and 4: flours and cereals.
Flour is the fine powder obtained from cereals and other starchy foods. The most common are obtained from wheat, corn, rye, barley, oats and rice. They are used for the preparation of large amounts of food, such as bread and pasta. The flours are nutritious and the foods prepared with them are the basis of a healthy diet, however, the best are whole wheat flours.
Whole wheat flour is that obtained from the grinding of the cereal grain that still preserves its shell and its germ, so that it preserves all its nutrients and micronutrients. Breads made with whole wheat flour are much healthier, so it is preferable to avoid white bread, made with normal flours usually fortified with sugar.
There is a great myth around flours. However, the problem is not the flour in general, but some types. Generally, most breads and pastas are prepared with white flour due to its low price and easy preparation. It is advisable to avoid this type of flour and any dish prepared with it.
Likewise, it is also preferable to avoid any type of refined grain. Whole grains are always a better option because refined grains, such as white rice and wheat semolina, are immediately assimilated by the body when ingested, raising blood sugar, but there is no absorption of nutrients, since they lack them.
Refined food causes severe health problems. Natural, whole and organic foods still retain all their nutritional properties, so their consumption should be prioritized over processed foods.
Groups 5 and 6: fruits and vegetables.
Many diabetics do not eat fruit because they believe they contain high levels of sugar. However, the problem is not the fruits. The problem is in what type of sugar is ingested and how the body absorbs it. To do this, they must look for foods that benefit the body in this regard.
The sugar from the fruit enters the body and is transformed into energy, but this transformation must occur slowly. On the other hand, other types of sugars present in unhealthy foods will cause this transformation to occur in a dizzying way, raising the concentration of sugar in the blood.
A great prejudice has formed around the fruit. The fruit should not be prohibited in the diet of the diabetic, in fact, it should be consumed regularly every day. As mentioned above, the sugar in fruit, called fructose, is a healthy sugar as long as it is consumed directly from the fruit. Likewise, fruits are loaded with vitamins, minerals and phytochemicals with healthy and nutritional properties.
In the same way, vegetables in abundance must be an essential element of daily food, whether raw or cooked. Vegetables tend to be the most overlooked item in the daily diet. However, the incredible benefit of a diet rich in vegetables for diabetics is not taken into account. Vegetables help control excess blood sugar, prevent neuropathy, and stimulate natural insulin production, among many other benefits.
Groups 7 and 8: protein and dairy.
Proteins are molecules present in all cells of the body, necessary for the synthesis of nutrients and the growth of tissues in the body. Proteins actually make up half the weight of the body’s tissues. Hence the importance of keeping its presence high in the body through a proper diet.
Although, the popular belief is that proteins should be consumed through an animal source since there are necessary proteins that are only present in meat, this statement is not true and a regular consumption of meat of more than 4 times per week is not recommended. A diet free of meat and based on fruits, vegetables, seeds, legumes and roots provides all the proteins necessary for the proper functioning of the body.
However, if you opt for a meat diet, avoid red meats and limit consumption to white meats such as chicken, turkey and fish.
On the other hand, there is also a tendency to consider dairy as an essential source of protein. However, an uncomfortable truth is the fact that one of the main causes why diabetes is one of the most widespread conditions in the world is due to the consumption of milk, specifically cow’s milk.
People who consistently consume large amounts of milk are at a higher risk of developing diabetes. This is because, in the first place, it is not a food specifically for humans. Cow’s milk is for calves. The only milk suitable for humans is breast milk, which is only necessary for the first two years of life.
Soy milk is not an alternative either, since that is not really milk nor does it provide what cow’s milk is expected to provide. If consuming dairy is what you want, only those that are already processed in small portions should be consumed from time to time, such as natural yogurt without fruit or added sugar, cottage cheese or fresh cheese, among others.
It is important to keep in mind that milk is not a healthy food. The consumption of this as part of a “healthy diet” has spread today due to consumerism promoted by the dairy industry, pediatricians and doctors, as well as nutritionists sold to the dairy industry. Milk should be eliminated from the diet and replaced by healthier alternatives for obtaining protein and sugars, such as fruit or legumes.
The power of knowledge is sometimes underestimated, especially today, with advertising bombarding the public with misinformation, bad habits and indoctrination ingrained in culture and the little importance that large food companies give to people’s health. Conscious nutrition is the necessary tool to cut the strings and get out of manipulation.
Making these changes can be the first step on the road to a healthier life. Taking the first step is always difficult, but it is necessary when health is at stake. With willpower and a little support, anyone can do it.
