Both obesity and diabetes are metabolic diseases that can cause serious health loss
Obesity and diabetes are two metabolic diseases, which have become a global public health problem. In Brazil, there are over 13 million people living with diabetes, they indicate the data of the Brazilian Diabetes Society (SBD). And, according to the Ministry of Health, there are 6.7 million people with obesity in the country.
It is noteworthy the fact that one is often one consequence of the other. This is because obesity is one of the main risk factors for conditions such as hypertension, diabetes, joint problems, breathing difficulties, gout, gallic calculations and even some forms of cancer. Diabetes, in turn, can lead to complications in the heart, arteries, eyes, kidneys and nerves. In more serious cases, the disease can be fatal.
How to prevent obesity and diabetes?
When we talk about obesity and diabetes, prevention is the best way. And in this sense, food plays a key role. This is because a balanced and diversified diet can do well for the health of the body, mainly because it can help reduce inflammation.
“Healthy food, with a dietary model that favors natural and varied foods, is the basis for the prevention and treatment of obesity and diabetes”, says the endocrinologist Dr. Deborah Branger. Below, the expert gives 7 tips to keep the conditions away. Check:
1 – There is no “right” diet for everyone
For the doctor, beauty – and the challenge – of medicine is to understand how individuals are different and how the same treatment can lead to divergent answers in different people.
“A medicine that saves a person’s life can have a threatening side effect on life on another. The same principle applies to the food plan. Although a person may have surprising results with a particular diet, this does not mean that you will have the same results. And only because a diet does not work for you, this does not mean that you could only mean that the diet was not right for you,” he says.
2 – You must like you (even better if you love)
Even if we have had searches that have shown that a diet is the best if you don’t like eating a certain food, you will hardly be able to adhere to the changes in habits.
“We do not act well when we feel private, and if we eat food we don’t like it, it won’t work and becomes unsustainable. Find a healthy food style that you love and corresponds to what you like. There are many tasty and healthy options to settle for the food you don’t like”
3 – Avoid highly transformed foods
If only one of the seven rules must follow: follow this. This is because the diets full of highly transformed foods are the main collaborators of obesity, diabetes and hypertension epidemics, warns Deborah.
“There are several definitions for ultra-elaborate, but they are industrialized foods, rich in added sugars (such as high fructose corn syrup) or refined cereals (e.g. white flour or white rice) or chemical ingredients that improve the taste to make them hyperpalable”, explains the professional.
According to her, these foods usually contain many ingredients that you would not recognize as foods, as preservatives and other chemicals. Therefore, the doctor also recommends special care with “fit”, “light”, “zero” and “diet” products, which can have less calories, but a greater content of added chemicals. An important suggestion is to reduce to a minimum or eliminate highly transformed foods, transformed meats and fried foods.
“Although making minor changes over time is an effective strategy for lasting results, eliminating foods elaborated for a period of time (from a week to a month) can help redefine the taste buds and put it in a healthy way much faster,” he explains.
4 – Include the vegetables in the diet
Surely eating vegetables is a safe way for a healthier body. “Every respectable expert recommends that vegetables and leaves should be a large part of your diet. This does not mean that you must be vegetarian, but the simple act of putting vegetables in most meals can make miracles for the health of your heart. These foods have micronutrients, antioxidants, vitamins, minerals and substantial substances that help satiety and the task of nourishing organizations.” Deborah.
5 – Don’t forget the fibers
“They are essential for the diet, since a fiber -rich diet can improve health in many ways. This is because they reduce the absorption of cholesterol, fat and sugar and cause prolonged satiety, because they remain in the stomach together with other nourishing longer, slowing down the feeling of hunger and the consumption of more calories”, says the doctor.
In addition, the fibers also have the power to regulate the intestinal transit as long as it is consumed with enough water. They are present in whole grains, leafy vegetables and fruit skins, in the case of insoluble fibers. “Soluble fibers are present in cereals such as oats, legumes such as beans and peas, citrus fruits, apples and red fruits,” says Deborah.
6 – keep an eye on the size of the portion
Even if it is healthy food, eating a lot is still evil. “Reduce the rhythm, eat carefully and serve meals in smaller dishes. Include fiber, good fats and lean proteins, because digestion is slower. These are proven strategies to reduce the quantity of food without feeling hungry”, comments.
7 – Coma at home
External dinner can be an activity for free time, but some studies have already shown that eating away from home is significantly associated with an increased risk of death for all causes.
“This is well consolidated, because sometimes a simple chicken breast in a restaurant may have been prepared in the oil, being accompanied by sauces that transport fats, and all this increases the calories and the lipid profile of the dish. The benefits of the kitchen are indisputable. Better quality foods, a stronger cost, a stronger bond with your own and the most healthy choices are only the benefits of the good,” doctor.
He stresses that you don’t have to be a chef to put nourishing and good quality foods on your table. “Start with one or 2 homemade meals you like and you can prepare quickly. Furthermore, you make a conscious diet. Don’t be discouraged with the term. Just pay attention while eating, taste every bite and stop when you are satisfied”, concludes the endocrinologist.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
