A healthy diet to combat diabetes and cholesterol

Dr. Muhammad Hafez Ibrahim

The US Food and Drug Administration has clarified in its research that a healthy diet to combat diabetes and cholesterol must consist of skinless chicken, fatty fish, and whole grains, in addition to fresh, healthy fruits and vegetables, and the Mediterranean diet.

Chicken meat is rich in proteins, minerals, vitamins and other healthy nutrients. It also contains both types of fats, saturated fats (bad) and unsaturated fats (healthy), as well as cholesterol. Noting that the majority of proteins, minerals and vitamins are found in chicken meat, not in the skin. And the amount of fat in the skinless thigh meat, is 3 times higher than in the skinless chicken breast. And that the skin contains an amount of fat 5 times higher than that of the meat itself, whether in the chest or thigh. And that the skin of the chicken thigh contains a higher amount of fat compared to the skin of the breast.

The high amount of fat in the skin is not only due to the high amount of harmful “saturated” fats in it, but rather the greater increase in the amount of other healthy fats Such as “unsaturated” fats and healthy “omega” fats. In chicken breast skin, the amount of healthy “unsaturated” fat is 5 grams, while the amount of “saturated” fat is only 3 grams. In the skin of the chicken thigh, the amount of healthy unsaturated fat is 9 grams, and the “saturated” fat is 3 grams.

The amount of cholesterol in the chicken skin is about half the amount of cholesterol in chicken meat. Chicken breast meat contains less cholesterol than chicken thigh meat. Therefore, chicken skin contains a higher amount of fat compared to chicken meat, and the majority of the fat in chicken skin is healthy unsaturated fat, and chicken skin is very rich in omega fats compared to chicken meat, and the amount of cholesterol in chicken skin is less than chicken meat.

Despite these scientific comparisons proven by laboratory studies, reducing the consumption of chicken skin remains a healthy behavior when it is necessary to reduce the amount of saturated fat intake, that is, in cases of high cholesterol, heart disease and diabetes. It is possible to keep the skin when cooking or grilling chicken pieces to get a delicious taste, then remove the skin after cooking or grilling, and eat chicken pieces without the skin to get protein without damaging cholesterol.

The British National Health Authority recommended Tips keep the body away from diabetes. Where the stomach is described as the house of disease, because the food we eat directly affects our health, and our exposure to chronic diseases such as type 2 diabetes, which has become common due to the pattern of food saturated with fats and sugars, and lacking beneficial nutrients that the body needs, may also increase. The experts of the British Council recommended healthy food, such as taking into account the intake of vegetable fibers, because they play an important role in controlling blood sugar and facilitating digestion, and they are found in foods such as strawberries, carrots, apples, bananas, and green vegetables such as spinach, broccoli and lettuce.

The experts explained It is better to stay away from fatty red meat and prefer eating chicken protein, especially the cuts that contain less fat, such as the breast. It is necessary to focus on the quality and not the quantity. The most important thing is the nutrients in the meal, and not the feeling of satiety. Perhaps someone eats a fatty plate of pastries, and he only provides his body with harmful refined carbohydrates, while we desperately need complete carbohydrates and natural healthy protein.

And the British National Health Authority experts recommend eating foods that reduce the level of blood sugar, by measuring the glycemic index, and the latter is low in some foods such as chickpeas, lentils, beans and beans. With eating healthy fats and poly-saturated fats, which are found in foods such as fatty fish, avocados and nuts, and you should stay away from unhealthy fats such as those found in all fried foods. Whole grains, fresh vegetables and seasonal fruits lower the level of sugar and cholesterol. Where the foundation explained that a diet rich in fish, whole grains, seeds and berries helps reduce blood sugar and cholesterol, even if you do not lose weight. Copenhagen and other universities in Denmark, Finland, Norway, Sweden and Iceland are testing the health benefits of the Nordic diet, based on the traditional eating habits of those countries. The Nordic diet focuses on whole foods such as wholegrain bread with oats and seafood such as fatty fish, berries, and root vegetables.

Research has shown the Nordic Nordic diet to have many benefits for weight loss, lowering cholesterol and fighting other chronic diseases. One of the most important is diabetes. Where the researchers collected data from 200 elderly people with a high body mass index during the study period, half of the participants were instructed to follow the Nordic diet, eat enough food to maintain their current weight, and asked the other participants to stick to their eating habits

According to Dr. Lars of Dragsted, senior study author and researcher at the University of Copenhagen, by the end of the study, the Scandinavian diet group was “significantly healthier”. The data showed that Nordic dieters had lower cholesterol, lower levels of saturated fat, and better blood sugar control, even though they did not lose weight.

Dr Lars said of dragstead It’s amazing because most people think that the positive effects on blood sugar and cholesterol are due only to weight loss, but other mechanisms come into play as well. The benefits of the Scandinavian diet may be linked to sources of healthy fats such as fish, nuts and seeds, along with fresh, natural vegetables and fruits. A diet rich in natural fibers, which experts say can help manage blood sugar and lower cholesterol at the same time. Dr. Lars of Dragstead explained that foods such as fish, nuts and seeds are also a great source of healthy fats, including omega-3 and omega-6 fatty acids, and are especially beneficial when they replace animal foods that are high in saturated fat.