The Food Traffic Light Helps Prevent “Diabesity” (Diabetes Plus Obesity)

‘Diabesity’, a situation in which a person has type 2 diabetes and is also obese or overweight, and so named in 2001 by Professor Paul Zimmet of Monash University (Melbourne, Australia), is another of the “epidemics” that we face in the 21st century, explains Rubén Bravo, spokesperson for the European Medical Institute of Obesity (IMEO).

He points out that “there are numerous complications that can arise from ‘diabesity’, which worsens the quality of life and causes numerous pathologies, but above all increases the risk of developing cardiovascular disease, currently the main cause of death in people with diabetes.”

“Diabesity is not only a problem for adults, as with the increase in childhood obesity in recent decades, there are reasons to believe that today’s youth will be the first generation that will not outlive their parents’ age, due to cardiovascular diseases and diabetes,” says Bravo.

To enjoy food without becoming a diabetic, Estefanía Ramo, an expert in nutrition and food technology at IMEO, recommends doing physical exercise or a sport of our liking, totalling 150 or more minutes of physical activity per week, of moderate or strong intensity, spread over at least 3 days.

A good option to control the quantities consumed at lunch and dinner is to eat from a single plate, considering that the serving of vegetables should be approximately half of the plate, the protein a quarter of the plate and the whole grain carbohydrate the remaining quarter, according to Ramo.

This specialist also advises “eating small portions throughout the day to keep blood insulin levels constant and trying to always eat at the same times. It is important not to skip any meals.”

Regarding the healthiest and most appropriate diet to prevent diabetes and obesity, Carmen Escalada, a clinical nutritionist at IMEO, proposes a “food traffic light” for those who suffer from diabetes or are at risk of suffering from it.

What foods should I eat more of and less of if I have diabetes?

RED LIGHT (limit your consumption as much as possible or avoid it)

• Sugar and products containing it, such as baked goods, biscuits, jams and jellies.
• Butter, margarine and bacon are rich in saturated fats and trans fats.
•  Sugary drinks, such as juices, sodas and energy drinks, are high in sugar and low in nutrients.
•  Red meats, which are rich in saturated fats.
• Honey, which contains abundant sugars.
• Sugary dairy desserts are high in calories, rich in sugar and not very filling, which is why people tend to consume them in excess.
• Pasta, rice and white bread cause blood sugar to rise rapidly and then fall at the same speed.
• Highly processed meats and sausages such as chorizo, salami, mortadella or sausages.
•  Fish substitutes such as surimi or ‘gulas’, are made from flours with no nutritional value and high in salt and sugar.
• Low-cocoa or white chocolates, rich in sugar and saturated fats and with a very high caloric intake.
• Culinary preparations such as fried, battered or breaded foods, significantly increase the calories in dishes.
• Alcohol promotes the accumulation of visceral fat.

YELLOW LIGHT (consume moderately and/or occasionally)

• Fruits such as mango, banana, custard apple or grapes are healthy, but should not be overused due to their high sugar and calorie content.
• Nuts and seeds, in their natural or toasted versions, provide healthy fats but are very high in calories.
• Extra virgin olive oil, with a protective effect against diabetes, but is highly caloric.
• Whole wheat pasta, rice and bread are rich in fibre and can be a good source of energy if cooked and accompanied well.
• Tubers should be cooked and eaten after refrigeration so that starch is formed, which is absorbed in smaller quantities and has a prebiotic effect.
•  Chocolate with a high cocoa content (minimum 85%), can be a good option when you want to eat something sweet, but which has a high caloric content.
•  Non-caloric sweeteners, which do not raise blood sugar or have calories, but whose prolonged consumption is not healthy.

GREEN LIGHT (consume more and more frequently)

• Probiotic foods such as yoghurt, kefir or sauerkraut, help reduce blood glucose levels and improve insulin sensitivity.
• Fatty acids are present in oats, plantains, garlic, artichokes and asparagus, which stabilise blood sugar levels and the composition of the intestinal microbiota.
• Fruits such as apples, pears, oranges, tangerines and pomegranates are rich in fibre and antioxidants that promote satiety and reduce the risk of obesity.
• Vegetables and greens should be the basis of our diet, as they are high in fibre, vitamins and minerals, filling and adding colour to dishes, making them more attractive.
• Quality proteins such as chicken, turkey, rabbit, fish, seafood, eggs and legumes are essential for maintaining proper muscle mass.
• Spices and aromatic herbs, have blood sugar regulating, antioxidant, satiating or diuretic effects, and contribute to giving flavour to dishes without the need to add salt.
• Water, infusions and broths with little salt, allow proper hydration, are essential for the proper functioning of the body, and also satiate without adding calories.