20 Tips to Avoid Diabetes

An appetizing light recipe and 20 Tips for those who want to avoid Diabetes and even for those who are already diabetic. Enjoy!

1. Don’t skip meals. Be disciplined and set regular times to eat your meals and don’t snack between meals.
2. Ensure a healthy diet: 3 to 6 meals a day, one every 3 hours, in fractions. Have breakfast, lunch and dinner interspersed with small snacks.
3. Eating every 3 hours helps maintain blood sugar levels at appropriate levels. To adapt your eating plan, seek help from a nutritionist.
4. Every diabetic can use “diet” or “light” products as long as these foods are free of honey or sugar. Always read the packaging label of the product to be purchased. Pay attention to the terms diet or light and find out what was actually removed from the product.
5. Always remember: “Diet” foods do not contain sugar, while “light” foods only have a reduction in the amount of sugar or calories.
6. Know that: You must prepare your stomach for the meal. Salads that are consumed at the beginning of a meal, when ingested, serve to “line” the stomach and allow carbohydrates to be absorbed slowly, avoiding a rapid increase in blood sugar levels, that is, the hyperglycemia
7. Consume more fiber. Always give preference to whole foods, vegetables and fruits.
8. Try to make colorful salads to encourage consumption. Add fruits to the salad such as pieces of mango, apple, orange, pear and others.
9. Can you eat fruit as much as you want? No, you can’t. If consumed in excess it also increases blood sugar concentrations. Always remember that fruit is sweet and contains its own sugar, fructose. Know that, for example, grapes have a high concentration of sugar.
10. And fruit juice? Use a maximum of 2 portions of fruit and dilute the juice pulp in water or coconut water, preferably without sweetening it, not even with sweetener.
11. Choose foods that contain less fat and prefer those that contain more fiber.
12. Foods rich in carbohydrates should be consumed in moderation by diabetics. Example: pasta day is not a day to eat rice, that is, don’t eat them together.
13. Avoid saturated fats (fatty meats, cream, bacon, butter, lard, yellow cheeses, chicken with skin) which reduce insulin efficiency.
14. Reduce your consumption of processed foods, replace them with homemade preparations or natural foods. Avoid embedded foods: sausages, salami, sausages, mortadella and others.
15. Eggs can replace meat. Give preference to the consumption of egg whites, as you should know that the yolk is rich in cholesterol. Prepare an omelet with egg whites, vegetables such as spinach, green chillies, onion and other seasonings of your choice.
16. Do not consume foods with a large amount of sugar such as molasses, honey, sweets in general, soft drinks and others that cause an increase in blood sugar (glycemia).
17. Make the right choice! Away from home, choose restaurants by the kilo or buffets as they offer a wide variety of foods and you can make healthy choices, controlling the quantity and type of food.
18. It is very important to drink plenty of water for your body to function properly. This must become a habit. Our body eliminates around 2.5 liters of water per day through urine, perspiration and breathing. We must replace these losses with 6 to 8 glasses of water a day, even without feeling thirsty.
19. Physical activity (avoid a sedentary lifestyle), medication recommended by your doctor and a balanced diet are essential to keeping Diabetes under control.
20. Don’t just blame genetic factors. To live well with diabetes, it is up to those with the disease to monitor it rigorously. Diabetes is a silent disease, care must be taken to prevent the disease from getting worse.

Light Baked Pastry

Dough Ingredients

• 125 grams of whole wheat flour
• 125 grams of light margarine
• 125 grams of ricotta passed through the juicer
• Salt to taste

Filling Ingredients

• 200 grams of ricotta passed through the juicer
• 2 tablespoons light mayonnaise
• 1 tablespoon of green scent
• Salt to taste
• Egg yolk for brushing

Preparation Mode

1. Preheat the oven to 180ºC.
2. In a bowl, place the whole wheat flour, margarine, ricotta and season with salt to taste.
3. Mix well until you obtain a homogeneous and soft dough.
4. If necessary, add a little more flour.
5. In another bowl, mix the filling ingredients well.
6. Roll out the dough and, using a cutter, cut into circles.
7. In each circle of dough, place a portion of filling and close the pastries with the help of a fork.
8. Distribute the pastries on a non-stick baking tray, brush with egg yolk and place in the oven to bake until they are golden brown.

Mom Tips

Yield will depend on the size you make the pastries, they can be large, medium or small.

Know that ricotta is not a cheese itself, as it is prepared with whey, not rennet.

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