How to improve the diet for diabetics or for those with insulin resistance to improve and a tendency to gain weight? According to experts, there is a simple trick that concerns the glycemic index of the foods we eat, and that could be a very simple solution for those who do not master the concepts of glycemic index and load very well and are “afraid” of not knowing how to regulate themselves. with carbohydrates, also and above all for health reasons. The trick , really very simple, is to anticipate a protein dish to the carbohydrate dish.

That’s right: for lunch, eat the second first and after the first, the experts explain at the 26th Congress of the Italian Diabetes Society (Sid) held in Rimini. Eating proteins and fats first would limit the glycemic load of carbohydrates, also lengthening the digestive times of the meal and thus allowing to keep insulin at bay. Let’s say, however, that you don’t eat first and second courses at lunch, limiting yourself to a first course.
In this case how to behave?
There are two possible solutions to improve the diet for diabetics who do not eat too many courses.
Start the meal with a small protein starter with a small amount of fat and maybe vegetables.
Examples:two tablespoons of hummus with carrots, celery and raw cucumbers and a drizzle of olive oil.
A boat of endive with two tablespoons of ricotta or robiola mixed with 4-5 olives and pieces.
A hard-boiled egg or a piece of parmesan, more simply, or a small carpaccio of bresaola with a lot of rocket and a drizzle of oil.
The second solution to improve the diabetic diet consists of a single plate, that is, a balanced plate that simultaneously contains proteins, fats and a share of carbohydrates mixed between vegetables and cereals. Here are some examples:
– pasta and legumes, enriched with vegetables and a drizzle of oil;
– pasta with tuna (better natural) and cherry tomatoes, or with salmon and zucchini
– pasta with ricotta and zucchini or asparagus
– a vegetarian carbonara (pasta, zucchini or asparagus, eggs or egg whites and a sprinkle of cheese)
– a fish or meat carpaccio with potato salad or a large baked potato.