In today’s fast-paced world, prioritizing our health often takes a backseat. However, neglecting our metabolic health can have major consequences down the road. Metabolic health refers to the body’s ability to effectively convert food into energy and regulate blood sugar levels. When this system isn’t working properly, it can lead to a number of problems, including but not limited to the following diseases:
Diabetes: Diabetes mellitus has become one of the diseases causing the most deaths worldwide. According to the World Health Organization, more than 1.5 million people have lost their lives worldwide due to this disease and it is estimated that 463 million people suffer from some type of diabetes, many of whom are under 14 years of age. (Statista Reference)
Obesity: Estimates of global levels of overweight and obesity (BMI ≥25kg/m²) reveal that more than 4 billion people over the age of five could be affected by this health problem in 2035, which in relative terms represents more than 50% of the world’s population. This percentage represents an increase of four percentage points with respect to the estimated rate for 2030. (Reference Statista)
Heart disease: According to statistics, for the third consecutive year more than 19,000 people died in Spain due to heart failure. But not only that, but the highest number of deaths in the last two decades was recorded, since for the first time in this period the threshold of 20,500 deaths was exceeded. Specifically, 20,584 deaths were recorded due to this disease. (Reference Statista)
Fortunately, we have the power to take control of our metabolic health through lifestyle modifications. Diet plays a crucial role, far from just counting calories, remember that food is metabolic information for our body, ancestral diets consistent with human genetics: low in carbohydrates and high in essential nutrients (proteins, pure fats, vitamins) have been shown to be very effective:
The low-carb approach
Low-carb diets restrict carbohydrate intake and focus on protein, healthy fats, and non-starchy vegetables. The underlying principle is that carbohydrates are broken down into glucose (sugar) in the body, which causes glucose and insulin spikes (constant metabolic imbalance). By limiting carbohydrates, low-carb diets aim to keep blood sugar levels stable and promote the use of fats for energy. In other posts on my blog I have talked more about this type of diet:
Why Lowcarb or Keto for Diabetes?
Diet for diabetics? Discovering PLAN B
Keto in Diabetes is NOT Ketoacidosis
But here I summarize some potential benefits of low-carb diets:
Weight control: Studies have shown that low-carb diets can be effective in promoting weight loss (Reference 2023).
Better blood sugar control: Low-carb diets may benefit people with type 2 diabetes or prediabetes by reducing blood sugar spikes and improving blood sugar sensitivity. insulin. (Reference 2020)
Reducing the risk of heart disease: Studies suggest that low-carb diets may help lower bad cholesterol (LDL) and improve blood pressure, potentially reducing the risk of heart disease. (Reference 2022). The PROTEIN-rich approach High-protein diets prioritize the intake of essential nutrients. In this post I debunked the myth about protein and kidney damage. Protein is a building block of tissues and plays a vital role in a variety of bodily functions. When you provide sufficient essential nutrients, metabolic and biochemical balance is favored (normal blood sugar levels and other hormones).
Potential benefits of high-PROTEIN diets:
Appetite control: Proteins promote the release of hormones such as glucagon-like peptide 1 (GLP-1) that increase satiety and decrease feelings of hunger.
Muscle building and preservation: Protein is essential for building and repairing muscle tissue. High-protein diets are beneficial for improving the health of the bone, muscle, and immune system. Numerous studies have seen a direct relationship between muscle mass and overall health in older people.
Improved bone health: Protein plays a role in bone health. Adequate protein intake along with calcium and vitamin D can help maintain strong bones and reduce the risk of osteoporosis.
HOW TO ADD MORE PROTEIN IN AN EASY, FUN AND DIVERSE WAY TO YOUR DIET? (by Chef Morales)
Consuming more protein regularly doesn’t have to mean always having grilled chicken breast. You can add an incredible variety of protein sources with different flavors and textures to every meal and keep your “food life” interesting.
Choose Complete PROTEINS
Animal sources of protein are “complete proteins,” meaning they contain all 9 essential amino acids (building blocks of protein) that your body needs but can’t make on its own. While some plant-based foods, like tofu, hemp, and chia seeds, are complete proteins, many are missing one or more essential amino acids.
Some examples of complete proteins include fish, poultry, meat, dairy, and eggs; Choose wild options whenever possible and your budget allows, free-range and grass-fed as much as possible.
P-R-O-T-E-I-N-S: You have to add it to every meal (no matter what)
Think protein, every meal! Meeting your recommended daily protein intake is crucial, and including protein in every meal is a fantastic strategy to achieve this. While meat and fish are traditionally considered powerhouses of protein, there are plenty of other delicious options to explore.
Let’s talk swaps! Upgrade your meals by substituting low-protein ingredients for their high-protein counterparts. Instead of eating whole-grain pasta, you can try swapping it for lentil or chickpea pasta, which provide protein.
Love creamy salad dressings? Ditch the mayo and embrace the versatility of Greek yogurt. Add protein while maintaining the creamy texture you crave.
Start your day strong with protein-rich breakfasts like scrambled eggs cooked in all their delicious forms (fried, scrambled, omelet, poached, etc.)
By making protein a regular guest at every meal, you’ll feel fuller for longer, optimize muscle health, and ensure your body has the protein it needs to function optimally.
Get creative with what you add to your meals to give it a “spark” of nutrients.
Unleash the protein alchemist within! Adding protein to your favorite dishes doesn’t have to be bland or boring. With a little creativity, you can easily increase the protein content without sacrificing flavor.
Animal gelatin powder can be a secret weapon. When cooking bone broth in any form (whether it comes from poultry, beef, or even the fish version), you can add a couple tablespoons while you’re cooking to increase the protein intake—all without compromising flavor.
Traditional dressings can sometimes be loaded with unhealthy trans fats or poor-quality, simple carbs. Swap out croutons and crunchy wonton noodles in soup or salad for a “sparkle” of protein and fiber. Nuts and seeds, pork rinds, shredded nori seaweed—all of these ingredients pulsed into powder in a food processor add a satisfying crunch without the blood sugar spike associated with refined carbs.
Fish roe can provide more protein to your daily preparations. In this case, we used wild trout roe in a burrata with pistachio pesto and fresh basil
My help and my programs:
I am Rosy Yáñez, I am a Nutritionist with a PhD, an expert in Nutrition and Metabolism, Diabetes, Low-carb Diet, Effective Medication and Intermittent Fasting.
If you want to avoid or prevent type 2 diabetes, improve your body composition whether or not you have type 2 diabetes, or if you are a parent of children or adolescents with diabetes or you are an adult with type 1 or LADA diabetes and you want to continue learning about the proper control of blood glucose levels, I invite you to look more into my support programs. Check out my topresources HERE.
At DiabetesBien, we’re here to guide you on your journey to a healthy, emotionally balanced life. Take care of yourself and keep your well-being first! If you have any questions,Contact me HEREon WhatsApp to find out if I can help you.
