Tres desayunos ideales para personas con diabetes e hipertensión / High Blood Pressure & Diabetes Diet Menu

Las clásicas tostadas con mermelada pueden reemplazarse por opciones con más proteínas, fibras y minerales que ayudan a controlar estas dos enfermedades

Muchas personas se saltean el desayuno para ganar minutos de sueño o simplemente porque les cuesta ponerse a preparar un plato temprano a la mañana. Debemos recordar la importancia que tiene incorporar el desayuno como hábito porque corta con el ayuno de la noche y nos da la energía para encarar las diferentes actividades del día.

A las clásicas tostadas que comemos a la mañana con queso y mermelada las podemos mejorar muchísimo, tanto desde el punto de vista culinario como nutricional. Incorporando pequeños cambios a la hora de preparar cada plato podemos mejorar mucho la calidad de lo que vamos a comer. ¿Cómo? Dándole importancia por un lado a las proteínas y, por otro, a las fibras.

Esto nos va a dar mucha más saciedad, además nos va a ayudar a cuidar la microbiota, va a bajar el índice glucémico de algunos carbohidratos y eso va a hacer que esa energía sea liberada de forma gradual, y así se evita posibles pico de glucemia. Por eso es muy importante para personas que tienen diabetes.

Además, vamos a sumar algunos nutrientes que son los que recomienda la dieta DASH (sigla de Dietary Approaches to Stop Hypertension), específicamente para personas con hipertensión, que son calcio, magnesio, fibra y potasio.

Para evitar el sobrepeso es fundamental los hábitos saludables y llevar una dieta balanceada, adémas incorporar ciertos alimentos ayuda a controlar tanto la diabetes como la hipertensión. Por eso, te voy a presentar estos tres desayunos:

– Tostada con huevo revuelto y palta

Este es un menú cargado de proteínas de alto valor biológico. Ácidos grasos protectores e hidratos de carbono de absorción lenta, justo lo que necesitamos para que esa energía se vaya liberando en forma gradual y así evitar los picos de glucemia.

– Yogur con frutas

Otra opción ideal es una taza o bowl de yogur con algunas frutas cortadas en pedacitos, las que tengas en casa, siempre son preferibles las frutas de estación. Y también podés agregar una cucharadita de semillas.

Este desayuno lo preparás en menos de 5 minutos. Al aporte de proteínas que le otorga el yogur, estamos sumando los beneficios del fermento y así potenciamos la salud intestinal. Con las frutas, además, aportamos fibra, agua y algunos antioxidantes.

– Tostada integral con ricota y frutas

Nuestra tercera opción es una tostada de pan integral con ricota magra y algunos trocitos de fruta de estación. Al sumar fruta en trocitos, estás reemplazando la mermelada y mejorás mucho la calidad de los nutrientes y también ayudás a disminuir el índice glucémico de los carbohidratos.

Estas son algunas sugerencias, vos podés animarte a probar diferentes preparaciones. Eso sí, acordate siempre de priorizar alimentos naturales y frescos.

Diabetes e Hipertensión

La diabetes es una enfermedad metabólica crónica caracterizada por niveles elevados de glucosa en sangre (o azúcar en sangre), que con el tiempo conduce a daños graves en el corazón, los vasos sanguíneos, los ojos, los riñones y los nervios. La más común es la diabetes tipo 2, generalmente en adultos, que ocurre cuando el cuerpo se vuelve resistente a la insulina o no produce suficiente insulina, explica la Organización Mundial de la Salud (OMS).

Aproximadamente 62 millones de personas en las Américas (422 millones de personas en todo el mundo) tienen diabetes, según estimaciones de la agencia sanitaria internacional.

Por su parte, la hipertensión arterial es una enfermedad que suele ser silenciosa porque generalmente no presenta síntomas, por eso muchas de las personas hipertensas no saben de su condición. Sin tratamiento, esta patología genera un deterioro en el organismo que con el tiempo puede desencadenar un ataque cerebrovascular (ACV) o un infarto, entre otras consecuencias.

La alimentación es un factor de prevención para esta y otras enfermedades, por eso, a partir de ahora, prestá atención al momento de planificar tu desayuno.

* Romina Pereiro es licenciada en nutrición MN 7722

* Producción: Dolores Ferrer Novotný / Edición: Rocío Klipphan

High Blood Pressure & Diabetes Diet Menu

Those living with hypertension and diabetes double their risk for heart disease. But consuming healthy food for diabetes and high blood pressure can protect from such risks. Learn how you can benefit from following a diet for high blood pressure and diabetes.

Tres desayunos ideales para personas con diabetes e hipertensión / High Blood Pressure & Diabetes Diet Menu

Las clásicas tostadas con mermelada pueden reemplazarse por opciones con más proteínas, fibras y minerales que ayudan a controlar estas dos enfermedades

High Blood Pressure & Diabetes Diet Menu

Those living with hypertension and diabetes double their risk for heart disease. But consuming healthy food for diabetes and high blood pressure can protect from such risks. Learn how you can benefit from following a diet for high blood pressure and diabetes.

Truly, the best diet for diabetes and high blood pressure is individualized based on the condition status and consists of healthy food choices.

However, there are general guidelines regarding balanced diets for diabetes and high blood pressure to help control blood sugars, pressures, and lipids.

Healthy food for diabetes and high blood pressure include whole grains, fruits and veggies, dairy products, lean and plant-based proteins, and healthy fat sources. There is also special attention to salt intake.

Whole Grains

Choose whole grains and wheat products over refined products, as they contain wholesome vitamins, minerals, and fiber that white and processed foods generally lack.

What’s more, products with refined flours and sugars can spike blood sugar levels only to dramatically drop. Fluctuations in blood sugars and poor control can lead to further complications, including heart disease.

Barley, oats, rice, and other whole grains rich in dietary fiber helps reduce cholesterol levels and heart disease risk, while likewise stabilizing blood sugars.

Vegetables

Vegetables are rich in fiber and other beneficial nutrients for a naturally low calorie cost.

Particularly when following a diabetic diet, vegetables are generally broken down into “starchy” and “non-starchy” varieties.

Starchy vegetables are higher in carbohydrates and generally thought to be avoided, yet their consumption can still be included in moderation. Starchy varieties include sweet potatoes, russet potatoes, corn, peas, squash, and pumpkin.

Choose non-starchy veggies for more “bang for your nutritional buck,” as 1 cup of fresh or ½ cup of cooked, non-starchy veggies only contains approximately 25 calories and 5 grams of carbohydrate. Non-starchy veggies include asparagus, broccoli, carrots, cauliflower, celery, peppers, and salad greens.

Fruits

Fruits are often misunderstood and thought to be avoided due to their sugar composition. While fruits do contain sugar, they contain a natural sugar known as fructose.

When choosing fruits, go for whole fruits while considering these low-glycemic fruits for diabetics. Also try to skip out on juices, as they are often concentrated with additional sugars and lack fiber.

Dairy Products

Milk, cheeses, and yogurts contain lactose, a naturally-occurring sugar in dairy products. Dairy products are also excellent sources of calcium and provide ample amounts of protein.

When choosing dairy products, opt for lower fat varieties to reduce overall calorie and saturated fat content. Also pay attention to the ingredient and nutrition label, as yogurt varieties may be loaded with additional sugars.

Lean and Plant-Based Proteins

Though carb content is presumably the top nutrient in a diabetic diet, protein also helps stabilize blood sugars. Adequate protein in the diet also supports a healthy weight, in turn assisting in diabetes management and taking strain off the heart.

When choosing protein, select leaner cuts and assortments such as skinless chicken, turkey, and sirloin. Plant-based protein sources also supply dietary fiber and include beans, chickpeas, and soy-based products.

Healthy Fat Sources

Too much cholesterol in the body can result into a heart attack or stroke. However, dietary cholesterol may no longer may be a nutrient of concern and new research suggests a diet rich in saturated and trans fat can lead to high cholesterol and heart disease.

The American Heart Association recommends saturated fat limited to 7 percent of total calorie intake and trans fat limited to no more than 1 percent of total daily calories.

Nutrition experts encourage swapping out saturated and trans fats with healthier fat sources, including monounsaturated fatty acids (MUFAs), polyunsaturated fatty acids (PUFAs), and omega-3 fatty acids. Research suggests omega-3s can reduce inflammation and triglyceride levels, subsequently lessening the risk of heart disease.

Healthy fat sources include fatty fish, nuts and seeds, avocados, and extra virgin olive oil, which also shows to reduce after-meal blood sugar levels. Also go for leaner cuts of meats, including skinless chicken, turkey, and sirloin.

Salt Intake Recommendations

The Dietary Guidelines for Americans (DGAs) and American Heart Association both recommend no more than 2,300 mg (milligrams) per day and moving toward an ideal limit of 1,500 mg daily for most adults.

Sodium can naturally be reduced by choosing fresh produce and protein sources over prepackaged, processed foods. Salt consumption can be further decreased by rinsing off canned products before use and saying goodbye to the salt shaker at the dinner table.

Also stay cautious of dressings, condiments, and sauces, as they often house and hide a tremendous amount of salt. Spice it up in the kitchen with fresh or dried herbs and seasonings to naturally avoid sodium while amplifying favor.

Salt Intake Recommendations

The Dietary Guidelines for Americans (DGAs) and American Heart Association both recommend no more than 2,300 mg (milligrams) per day and moving toward an ideal limit of 1,500 mg daily for most adults.

Sodium can naturally be reduced by choosing fresh produce and protein sources over prepackaged, processed foods. Salt consumption can be further decreased by rinsing off canned products before use and saying goodbye to the salt shaker at the dinner table.

Also stay cautious of dressings, condiments, and sauces, as they often house and hide a tremendous amount of salt. Spice it up in the kitchen with fresh or dried herbs and seasonings to naturally avoid sodium while amplifying favor.

Not only is this sample high blood pressure, diabetes diet menu balanced with nutritious foods, but full of flavor and variety!

Breakfast:
• 1 black bean omelet
• 1 cup berries, including blackberries, strawberries, and blackberries

Lunch:
• 1 serving of chopped chicken salad: Top 3 ounces of chopped chicken, 2 tablespoons of crumbled low-fat bleu cheese, ½ cup of chopped cucumbers, 1 tablespoon of chopped pecans and dried cranberries on 2 cups of chopped salad greens tossed with 2 tablespoons of vinaigrette
• 1 medium apple

Dinner:
• 1 cup sautéed broccoli with garlic and light drizzle of olive oil
• 1 serving glorious grilled potatoes
• 1 jalapeño turkey burger

Snack Options:
Snacking with or without diabetes is valuable for keeping blood sugars stable and curbing hunger, especially when a high-protein and fiber option is consumed.

Though needs vary based on a number of factors, including gender and activity level, snack on two or three of these options over the course of the day.

• ¼ cup of mixed nuts, including almonds, cashews, and walnuts
• ½ cup cottage cheese with ½ cup fresh pineapple chunks or peach slices
• 1 medium apple with 1 tablespoon of nut butter
• 1 cheese stick with ½ cup grapes
• 3 cups of plain, air-popped popcorn
• 1 cup carrot sticks dipped into 2 tablespoons of hummus
• 1 ounce beef jerky
• 1 ounce of pumpkin or sunflower seeds
• 6-ounces of non-fat, plain Greek yogurt with a ½ cup of berries

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