winter foods that help keep it under control

Diabetes and winter foods

Perhaps not everyone knows that the temperature has a direct impact on diabetes. This depends on several physiological factors and related to lifestyles which change depending on the season, both in nutrition and in the time dedicated to physical activity. When the cold weather arrives, the body demands more insulin. This explains why important fluctuations in blood levels are observed in people suffering from diabetes – especially diabetes 1.hormone produced by the pancreas. Diabetes is a metabolic disease, therefore, it will be necessary to be more cautious at the table during the winter months. Keeping diabetes under control is not an easy task, especially in winter, when we tend to consume larger, caloric and rich meals (including sugars and fats), and we practice less physical activity. The principles of the Mediterranean diet, for example, allow a reduction in the risk of developing diabetes in women. With these seven seasonal foodsblood sugar levels can be stabilized.

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Diabetes winter foods: how to choose the right foods

In the dietary treatment of diabetes, in the choice of foods to combine for the preparation of dishes, the most recommended products are those characterized by a low or moderate glycemic index. It is better to prefer foods characterized by:

Citrus fruits

They are among the protagonists of typically winter foods: citrus fruits are a concentrate of well-being. Lemon, orange, mandarin, but also citron, grapefruit or clementine are always excellent for those dealing with diabetes.

Citrus fruits contain much water (between 80% and 90%), organic acids and in particular citric acid, calcium, potassium, magnesium and iron, and vitaminsabove all vitamin Cvitamin PP (or niacin), vitamin A and several of group B. Low-calorie e low in sugarboth in the whole fruit and juiced, obviously without adding further sugar in addition to the naturally contained fructose.

Diabetics can include small amounts of citrus fruits as a snack or at the end of a meal.

Brussels sprouts

Among the foods capable of keeping blood sugar levels stable, there are undoubtedly Brussels sprouts. Rich in mineral salts, including phosphorus and iron; vitamins, especially C, A, K and group B, are also a good source of fiber and proteins, combination that allows you to perform a function hypoglycemic. They have a beneficial effect on female hormonal metabolism and contain folic acid. Brussels sprouts are a concentrate of antioxidantsincluding thiocyanate, indole, zeaxanthin, and sulforaphane isothiocyanate.

Sweet potatoes

Not all types of potatoes should be demonized, and therefore excluded, from the diet of a diabetic subject due to their high glycemic index. The patate dentFor example, the superfood that nutritionists recommend using for its many properties and virtues is referred to as an anti-diabetic food. Also called potatothe sweet potato has a much lower glycemic index than yellow or white pasta, and contains many more nutrients such as phytochemical beta-carotene, which can help diabetics keep their weight and blood sugar levels under control. The reasons lie in the transformation of starch: they are fat-free and have a low calorie content, 86 Kcal per 100 grams. The typical orange pulp of these potatoes contains complex carbohydrates, which are transformed by the body much more slowly than those of white potatoes, thus avoiding glycemic spikes, i.e. the rapid rise in blood sugar levels. That's why they have a low glycemic index and are therefore particularly suitable for people who suffer from diabetesmanaging to stabilize or even ad lower sugars in the blood.


The spinachand all the green leafy vegetables seasonal such as chard, black cabbage, chicory, they are an excellent superfood for people who suffer from diabetes. This winter product is a food low glycemic index e non amidaceorich in antioxidants, vitamin C, beta-carotene, lycopene, substances which, combined together, reduce the risk of heart disease and diabetes type 2.


The carrots they are another food with a medium glycemic index value but rich in fibre, nutritional elements that make them ideal for diabetics, without exaggerating with portions and frequency (better if consumed raw). If on the one hand it is good to limit the consumption of starchy vegetables, on the other the intake of dietary fiber it is a predominant aspect; in fact, this dietary component facilitates the control ofcarbohydrate absorption checking theinsulin surge caused by carbohydrates.


Walnuts are rich in fibre e low in carbohydrates. Regular consumption of nuts reduces inflammation and blood sugar levels. Eating walnuts (5 per day) can guarantee protection for diabetic patients, partially counteracting the risk cardiovascular and to experience events such as heart attack and stroke. Walnuts are among the foods indicated to stimulate cognitive functions.


It helps the immune system, fights bad cholesterol and protects the arteries from artriosclerotic plaques. Eating fish helps regulate blood sugar levels in diabetics. Contains healthy fats, such as omega 3, which prevent heart disease and stroke. Therefore, it is recommended for diabetics to include salmon, tuna, mackerel, sardines, oily fish in the diet at least three times a week.

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