THENovember 14th is World Diabetes Day established by the International Diabetes Federation (IDF) with the aim of raise awareness of this diseasealso promoting a correct prevention. The chosen date corresponds to that of birth of Professor Banting, who with his student Best, isolated insulin in 1921, forever changing the history of diabetes mellitus patients, allowing their survival.
Diabetes is indeed one chronic disease characterized by hyperglycemiaor fromincrease in the blood of a particular sugar: glucose. This is a problem that must not be overlooked, because the consequences can also be serious and disabling.
Diabetes: the role of nutrition
For patients with type 2 diabetes diet is essential. But what are the rules to know? Which foods are best to focus on and which ones should you limit? He answers these questions Serena Missori, endocrinologist, diabetologist and author – together with the pharmacist Alessandro Gelli – of “Serena Cucina – Functional, conscious and tasty recipes” (Lswr Editions).
In the cookbook the authors present many recipes that are quick and easy to prepare but above all functional. For each dish the benefits of the chosen foodsand when and how to combine them.
The cover of the book “Serena Cucina – Functional, conscious and tasty recipes” (Lswr Editions)
«Beyond familiarity, the The main cause of type 2 diabetes is incorrect food management and above all carbohydrates – explains Dr. Missori. – Unfortunately there is still little information on their correct use”.
Diabetes and the glycemic index
Not only that, there is often still a lot of confusion about key concepts such as glycemic index of foods and the factors that can influence it…
«The glycemic index is the value that expresses the rapidity with which foods containing carbohydrates they increase the concentration of glucose in the blood – clarifies the expert. – The factors that can influence it are precisely i foods with a high glycemic indexsuch as for example the white bread, honey and cornflakes».
Foods to prefer and those to limit
As for the rules to know, in case of diabetes it is important to reduce the consumption of certain foods.
«It’s necessary reduce the use of simple sugar, that is, the classic sugar that is put in coffee or used in desserts – explains Dr. Missori. – So we must prefer sweet sources with fibre, for example use i dates or dried fruit even inside desserts. Among the foods to prefer, however, there are certainly: vegetables, fiber and whole grains. Instead of using only refined flours, it is better prefer whole grains of all types of cereals or wholemeal pasta».
The importance of the right combinations
Him too pairings among foods are important in case of diabetes.
«Above all, it is fundamental consider the order of foods – specifies the expert. – A strategy validated by scientific studies is to reverse the order in which you eat. So start meals with vegetables, followed by proteins and then the source of carbohydrates. This involves a slower rise in blood sugar and insulin, therefore greater energy stability and better glycemic control. Another trick can be to add apple cider vinegar to the salad or dilute it in a glass of water (drink before eating the carbohydrate source). The acetic acid contained in apple cider vinegar but also in wine vinegar temporarily inhibits the alpha amylase enzyme which is responsible for splitting starches and therefore quickly releasing sugars. In this way sugars are absorbed less and more slowly».
If you have diabetes, no sweets: is it really like that?
Among the most widespread beliefs is that according to which i diabetics cannot consume sweets. It’s really like this?
«Sweets are considered a source of carbohydrates, so if you eat pasta you shouldn’t also eat dessert. However, it always applies criterion of consuming them at the end of the meal, reversing the order of the courses – specifies the endocrinologist. – Another important thing to do is try not to combine too many carbohydrate sources in the same meal and, if this is done, they must be quantities reduced. So if you make pasta with potatoes you have to use less pasta and fewer potatoes and not eat the bread.”
Sugar-free foods: how to adjust?
Another widespread belief is that in case of type 2 diabetes it is better to focus on products (such as biscuits, chocolate, etc.) that are marked ‘sugar-free’.
«Actually it is a false myth – explains Dr. Missori. – ““Without added sugar” does not mean “without hidden sugar”. Lots of sugars they are not called “sugars” but they still have a high glycemic index. Many times in these products sweeteners are added that have zero calories but still trigger an insulin response”.
Savory granola with oat flakes and almonds
So how can you combine taste and health if you suffer from diabetes? Among the recipes suggested in the book by Dr. Missori is that of Savory granola with oat flakes and almonds. Ideal for enrich salads, soups, soups or hummus it is also perfect as a tasty snack. THE benefits? Oat flakes contain betaglucan and avenanthramide which help to make cardiovascular and metabolic preventionto keep blood lipid levels under control and promote intestinal transit. With a high satiating power, the recipe is also useful for check blood sugar and insulin.
Ingredients for 10 – 15 portions:
- 250 g of oat flakes, 50 g of pumpkin seeds, 50 g of sunflower seeds, 80-100 g of shelled almonds.
- 5-6 dried tomatoes cut into strips
- 1/2 teaspoon salt
- 1 tablespoon dried oregano
- 60 ml of EVO oil
- 50 ml maple syrup (or liquid honey)
Method: combine all the dry ingredients in a large bowl and mix. In another bowl emulsify the EVO oil and maple syrup. Then pour them over the dry ingredients, covering them completely. Mix well to combine and then pour the mixture onto a baking tray or pan, leveling the surface and flattening it. For cooking in the oven, cook at 180°C, in fan mode, for 15 minutes, turning once after 7 minutes and checking that it does not burn. For cooking in a pan, cook over medium heat for 5-7 minutes, stirring often to prevent burning. Allow the granola to cool and then pour it into an airtight glass container.
Fortress potatoes
Potatoes they can replace – as a source of carbohydrates – bread, pasta, cereals. The useful tip? Do not remove the peel because it is rich in fiber and lowers the glycemic index: in this way, potatoes can also be consumed in cases of diabetes, hyperinsulinemia and hyperglycemia.
Ingredients for two portions:
- 500 g of potatoes
- 2 cloves of garlic
- 1 bunch of fresh sage
- 2 sprigs of rosemary
- 4 tufts of fennel
- 1/2 teaspoon salt
- 2 teaspoons sweet or smoked paprika
- 1 teaspoon mustard powder
- 3 tablespoons of EVO oil
- Ground chilli pepper to taste
- Ground pepper to taste
Method: wash and cut the potatoes to the size you prefer. Cook them in water for 6 minutes from hissing in a pressure cooker or for 15 minutes from boiling in a traditional pot. Drain and place them in a bowl. In a mortar, crush the aromatic herbs and garlic with the EVO oil, add the paprika, mustard, pepper, chilli pepper and salt. Pour the mixture over the potatoes and mix evenly. Then heat a pan and add the potatoes, trying not to overlap them. They should be cooked for about 3 minutes without stirring, then turned over and cooked for another 2 minutes.
Pasta and chickpeas in a pan
There pasta and chickpeas has a huge advantage: a lower glycemic and insulin index because, by separating the cooking of the pasta and chickpeas, the starch of the pasta is reduced from the moment it is drained. The useful tip? Avoid salting the water which is used for pasta, focusing instead on spices and aromatic herbs to give flavor and flavor.
Ingredients for two portions:
- 150 g broken noodles or other pasta (brown rice, oats, buckwheat, spelt)
- 230-250 g cooked chickpeas (rinsed, if canned)
- 2 peeled garlic cloves
- 1 sprig of rosemary
- 1 teaspoon of anti-aging trio, namely turmeric, ground pepper and ground chilli pepper
- 1/2 teaspoon powdered ginger
- 1 tablespoon oily fruit butter
- 1/2 teaspoon of vegetable stock cube
- 3 tablespoons of EVO oil.
Method: cook the pasta according to the cooking times. In a pan, heat 2 tablespoons of EVO oil, add the chopped garlic, the anti-aging trio and the ginger. Mix and leave to flavor for about 30 seconds. Add the drained chickpeas, the rosemary, the vegetable stock cube, the water and mix. Cook for 4-5 minutes. Add the oily fruit butter and mix well. Drain the pasta, add it to the pan and stir to combine. Finally serve with the remaining EVO oil and a sprinkling of pepper.
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