Daftar Makanan yang Sebaiknya Dihindari Pengidap Diabetes dan Penggantinya

Jakarta – 

Bagi orang dengan penyakit diabetes, makanan yang sehat dan seimbang dapat membantu mengurangi risiko dan komplikasi masalah kesehatan.

Beberapa orang mungkin baru memulai untuk hidup sehat saat memiliki penyakit seperti diabetes. Memulai kehidupan yang sehat terkadang membuat seseorang harus berhenti memakan apa yang mereka sukai sebelumnya.

Hal yang bisa dilakukan adalah dengan membatasi porsi makanan itu. Pengidap diabetes juga tetap dapat mengonsumsi makanan yang mereka sukai tetapi dengan memilih bahan alternatif yang lebih sehat untuk dikonsumsi.


Berikut ini adalah daftar makanan yang dapat menjadi alternatif lebih sehat bagi penderita diabetes, serta apa saja makanan yang harus dihindari dikutip dari Medical News Today.

1. Karbohidrat

Karbohidrat adalah sumber energi penting bagi tubuh. Tetapi, para penderita diabetes perlu selektif untuk memilih sumber karbohidrat yang hendak dikonsumsinya. Hal itu dikarenakan karbohidrat dapat memengaruhi kadar glukosa darah.

Terdapat 3 jenis sumber karbohidrat utama dalam makanan:

a. Pati
b. Gula
c. Serat

Sumber karbohidrat yang baik bagi tubuh harus mencapai 45-65% dari kalori harian orang dewasa, sementara tambahan gula harus kurang dari 10% dari asupan kalori mereka.

Sumber karbohidrat yang harus dihindari:

a. Olahan tepung putih yang dipanggang
b. Manisan, gula, dan makanan apapun yang mengandung gula khususnya gula rafinasi.
c. Roti dan sereal
d. Nasi putih dan pasta

Biji-bijian, kacang polong, buah-buahan, dan sayuran merupakan karbohidrat yang menyehatkan. Selain itu tubuh juga memecah fiber atau serat dengan lebih baik sehingga tidak meningkatkan kadar gula darah dengan cepat.

Biji-bijian yang dapat dipilih oleh penderita diabetes:

a. Biji gandum
b. Barley atau jelai
c. Oatmeal
d. Beras coklat

2. Protein

Protein berfungsi untuk membangun, memelihara, dan mengganti jaringan tubuh. Selain itu organ tubuh, otot, dan sistem imun terdiri dari protein.

Memakan satu porsi 3,5 ons per hari daging merah yang tidak diolah, seperti daging sapi, meningkatkan risiko seseorang terkena diabetes tipe 2 sebesar 19%.

Sumber protein dari daging merah yang harus dihindari:

a. Daging sapi
b. Daging kambing
c. Daging domba

Sumber protein yang dapat dipilih oleh penderita diabetes:

a. Unggas
b. Ikan
c. Seafood
d. Produk susu rendah lemak
e. Olahan kacang kedelai
f. Tofu
g. Kacang-kacangan

3. Lemak

Meski lemak memiliki stigma negatif yang melekat, sesungguhnya lemah merupakan bagian dari pola makan yang sehat dan seimbang. Lemak menyediakan asam lemak esensial, seperti omega-3. Selain itu, lemak membantu tubuh menyerap berbagai vitamin seperti vitamin A, D, E, dan K.

Sumber lemak yang harus dihindari:

a. Mentega
b. Lemak babu
c. Minyak jenuh seperti minyak sawit
d. Mayonnaise
e. Olahan gorengan

Sumber lemak sehat yang dapat dipilih oleh penderita diabetes:

a. Minyak tak jenuh seperti minyak zaitun, bunga matahari, dan canola
b. Salmon dan ikan berlemak lainnya
c. Alpukat
d. Kacang
e. Biji-bijian

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