You've been eating salad wrong all your life! In this video I will tell you one of the biggest mistakes made by Diabetics, if not the biggest mistake, which is when it comes to salad, you will understand which are the best salads and the worst salads, what will you avoid at this very important moment to explain to you about the best and worst salaries I want you to understand that you are looking for some things and have to avoid others What do you look for at salad time vitamins nutrients minerals good fats a little bit of protein you are not looking for protein itself But a little protein already it would be good and you are also looking for fiber and what are you running away from bad sugar fats and here I'm not talking about added sugar, right sugar that you're going to add, right? Obviously you're not going to do that in the salad but foods that are rich in carbohydrate sugars which will increase your blood sugar, you are avoiding excess calories because there are ingredients in salads that are extremely high in calories you will also avoid And you are also avoiding excess sodium later on you will understand this because sodium increases blood pressure and we already know that diabetes and high blood pressure go hand in hand, they go together because they share some risk factors, the main one is obesity, which in the case of high blood pressure and type 2 diabetes.
So you also have to avoid excess sodium, it is essential that you understand these criteria so you can understand the classification Why did one end up at the worst and another at the best? I'm going to start with the 12 best foods for you to use in salads and then I'm going to tell you the nine worst worst means that you're going to ban them you will avoid completely, it doesn't mean those foods that you will be very careful with, combined with those foods that can harm you with a smaller dose, in other words, that's okay, these videos that talk about prohibited foods, never eat this, never eat that, they are some sensationalist videos that try to scare you in some way, which is not the intention of this video here, okay, but just to warn you that there are foods that are bad for diabetics, let's start with the list of the 12 best, in descending order, the 12th salad is Leaves Green I'm going to put Dark Green Leaves Light green then face arugula endive who likes endive I really like al Fá more traditional but also arugula there are studies with Dark Green Leaves that can help with diabetes because they are rich in fiber in magnesium in copper that help in this process so Green Leaves or dark greens you should include in your salad it can be At ease when you get the other salad also very common which is also very good is the tomato tomato has antioxidants it has several vitamins There are even studies so for the men who watch the videos it can protect the prostate it has lycopene So it's worth adding tomatoes it won't increase your blood sugar and it will still provide you with what you need from the salad as we agreed number 10 the green beans are also poor in carbohydrates and can be part of a healthy salad for diabetics number n chayote it's not worth saying that chayote has no taste there are many people who like chayote I'm one of them so if you comment there against chayote I'll get angry I'll block you Here on my channel, no joke, guys. You don't have to like it, but it's very interesting if you're diabetic, you can include chayote in your diet, number eight, and onions are also very good.
pod onion is the onion is also very beneficial and has several properties that can help with your health could you make a video just about the onion with the properties there is even a teacher of mine is a great teacher he said that the onion you have to eat like When you bite an apple, you don't need to take it literally. Okay, but it's for you to understand that onions really have properties that are healthy . fibers including soluble fiber can help with cholesterol issues diabetics also have to take care of cholesterol eggplant you can eat as much as you like it can be roasted it can be in Natura Ah but can you aubergine aubergine juice like people do there no that's not good eggplant capsule I'm not talking about that guys let's not get this video wrong ok ok You can make a really nutritious salad if you add eggplant it can be roasted It really tastes really good, you'll be doing good for your health, it's also good for diabetes, it won't increase your blood sugar, you can eat aubergine as much as you want, number six, cruciferous vegetables include broccoli flower, I love broccoli, like Giovan almost every day, my son does too He likes broccoli, look, he's 1 and a half years old and he's already eating broccoli, you should eat it too, okay, broccoli has a lot of nutrients.
There are several studies, research that classify broccoli as one of the best foods in the world, it's worth adding broccoli to your salad Ah but I heard that broccoli harms the thyroid, that's a lie, don't worry, okay, it wo n't harm your thyroid . hormonal changes what is a large thyroid goiter but that didn't happen in humans so it's a lie that broccoli harms the thyroid coua and flower also you can't eat it raw if you want it's fine it's not even raw it's bad you can eat it very calmly very carefree number five eggs If you like adding eggs to your salad, it's also good because you're adding a little bit of protein and it adds a bit of flavor to the salad. I really like adding eggs to salads.
Have you ever done this ? salad suggestion What do you like that you think is healthy write and I will answer if your salad is good or not but if you are crying these nutrients you will do well number four avocado or avocado Bale both here in some regions it is very difficult to find avocado So I'm going to add pineapple too this one is very healthy it has good fats you just have to be careful as it can provide you with excess calories plus a little bit in the salad it's good it 's also very healthy for diabetics particularly I don't I like to put avocado or avocado in the salad I don't think it looks good I don't think it goes well with avocado in the salad But it's a matter of opinion, right, there are a lot of people who love it. I've seen several recipes with avocado and it's really healthy if you like it.
doing it well will not increase your blood sugar number three watercress watercress is also very healthy if you can add it it will also be good for your health number two cabbage another option for those who are diabetic is taking care of your blood sugar levels and the number one is the radish This is one of the best vegetables because it is low in sugar, has fiber and will not increase your glucose, in addition to providing nutrients, vitamins, minerals These are the 12 best ingredients that you will throw in when preparing your salads and the that you will avoid are nine things so pay close attention because I see I talk to diabetics in practice, you know, as an endocrinologist specializing in diabetes and I see that many make these mistakes and in addition to making mistakes, you know, they do things wrong, thinking that it is right that It's even worse, there are things you do wrong and you know, don't wait, I'm doing it wrong, I'm going to have to make up for it with something else, but here it's a very bad mistake, why? Because you do it wrong thinking it's right and one of those things, right? nine V start again in descending order number nine is to add a lot of olive oil because olive oil is very caloric What is the dose of olive oil 7 to 10 ml so a small teaspoon a spoon and a half teaspoon for example You'll be doing good for your health by protecting your heart, you'll improve your cholesterol levels, but many people add lots and lots of it to salad, but I've seen it over and over again, thinking they're doing good, Oh, I'm not protecting my heart here and it's there flooding the salad It's floating in the olive oil, adding several strands of olive oil, OK.
Don't do this until after a certain dose of olive oil, you no longer have any benefit for the heart and you will accumulate a lot of calories because it really It's caloric, they're good fats, but they're fats, right? They're caloric fats that they will make that whole process of insulin resistance worse. Because you will transform these fats, you will store this in the form of calories and it will increase your fat tissue, lasting your adipose tissue, which will harm even more insulin action.
So it is worth limiting the dose of extra virgin olive oil, look, it's not prohibiting olive oil, I'm not saying that, it's limiting the dose 7 to 10 ml, you have benefits and no risks, number eight is to add Cheese, those who like salaria with parmesan get more I know, it's delicious, but you have to avoid adding cheese because you remember what I said at the beginning, you have to avoid bad fats and Parmesan cheeses, for example, have saturated fats. You have to avoid them . If you don't put it in, you're doing good for your health, okay, this isn't the time for you to look for bad fats.
Just at salad time, which has to be the healthiest time, well, two things that many people thought were healthy are worth your time . hey, I forgot about the likes goal, I'm going to set the likes goal almost at the end of the video, so 10 likes, if you didn't like it, still click on like, this helps the video to be distributed, you saw that this topic is really important, many diabetics make mistakes at this point the mistake number of the worst salads consumption of beetroot because beetroot has a higher amount of sugars So you have to limit it, okay, you have to be careful with beetroot Oh but I heard that beetroot has a precursor of nitric oxide that can improve blood pressure Yes, but here I'm talking to diabetics, if you're diabetic, beetroot has a higher amount of sugars that you're not looking for at salad time, not that later, if you really want to eat beetroot, if you like it, you can't eat it, but for salad if you compare it with the list of the best you will see that beetroot has a higher amount of sugars That's the question, okay, many people ask in the comments that's why I even put beetroot here ah, but can you beetroot or can't you? but you have to know that it has a greater amount of sugars number o eight olives olives are rich in sodium which can also increase your blood pressure Have you already seen that you have to control salt and sodium levels and olives also have a lot of fat Oh but It's a good fat, yes, olives are a type of good fat, right?
Even extra virgin olive oil is made from olives, but if you're taking care of the calorie issue I mentioned, you have to limit the amount of olives, well, there's no point. adding a lot of olives to the salad makes it more salty because of the sodium issue but it has more calories so olives put an asterisk here I really like olives Okay but if you are diabetic you have to be especially careful with this part of the olives number six Cesar salad sauces, for example, mustarde Mel, who doesn't like adding it to the salad, it's the habit of many people, but these sauces, especially these ready-made sauces, if it's those spicy sauces, then don't even mention it, you have to avoid it because they have a lot of fat, they are high-calorie sauces, you're making them In the salad you add mustard and honey and add dressing, you're making it a bad meal for those with diabetes, also for those trying to lose weight, for those with fat in the liver, for example, you have to avoid sauces Oh, but what am I going to season the salad with? you can use vinegar apple cider vinegar is an option balsamic vinegar I like it a lot I use balsamic vinegar there are several seasonings, you know, with herbs too, but that's your choice, but these sauces, if they come in sachets, also have to be avoided, okay, because the Fat concentration is very high, not to mention the condiments, right?
You're taking a healthy diet and transforming it into a diet with condiments with a lot of sodium and bad fats, everything you should avoid, you're putting it on your plate. Okay, so be careful with the sauces. number five that you will avoid are breads, who doesn't like those crunchy rolls on their salad, many restaurants have these rolls, you also have to take them out, well this is not the time for you to eat bread on your salad, even if it is in small quantities, okay?
good Why because your body will take these breads it will turn them into sugar right Many are made from wheat white flour will increase your blood sugar so Those crispy bread rolls take it away it's also not time for you to eat bread Oh but bread is Same thing that I said is prohibited, right about other foods, I always say here the key is moderation, you have to know when to consume things, nothing prevents you from doing so afterwards, right, if you have controlled blood sugar, you should eat bread with protein. for example, but when it comes to salads, try to be as healthy as possible, okay, because it's a matter of habit, you've also seen that I've already given you several options every day, I play with these options and it always works out, so for you, we can give them too, let's do it a healthy diet starting with salad number four you will avoid is excess salt, right A lot of sodium, a lot of salt Oh, but if it's Himalayan salt, you also have to avoid pink Himalayan salt, they said it has iron, yes, but it also has sodium, OK, I don't. I'm saying that you have to avoid salt completely but you have to control the quantity I like to eat my salad without salt but it's a matter of habit I prefer to add salt to other foods, right, I'm not against salt because we need salt and sodium But what is the dose of salt we consume per day 5 g according to the World Health Organization 5 g is a healthy dose of salt or 2 g of sodium What is the consumption in the United States For example 11 g of salt more than twice as much as recommended in Portugal, also 11 g in Brazil, 10 g a little less but also twice as much as recommended So you have to be easy on the salt Ah, but if it's sea salt, I take the sea salt and blend it in the blender and then it's good.
It doesn't stay because there will also be a lot of sodium combined, since I mentioned the issue of salt, don't come with this story about salt without odor, okay, the salt was enriched with iodine precisely because of the thyroid, OK then, S In the right amount, it's good for excess is bad, right? It even contributes to increasing the risk of stroke, known as stroke, the third mistake when eating salad is adding corn Ah, but they told me that corn has fiber, yes it has fiber, but it also has carbohydrates. Do you remember that I said to avoid the carbohydrates, sugars at salad time and corn is very rich, it has a very large amount of sugar, carbohydrates and with fiber it is good to avoid at salad time, let's know it is delicious to put corn on top of the salad but avoid it, the same goes for peas have a little less carbohydrates but also when making a salad you have to limit the quantity and the number one that many people do is chopped potatoes or sliced potatoes because you already know the potato, right ISS then you already knew number one and even so, many people do is add potatoes and eat it with the salad because there are a lot of carbohydrates that your body will digest, right, it will turn into sugar, it will increase your blood sugar, did you miss any salad, write in the comments and I I'll answer you if this salad gets on the first or second list it also includes your region which salad is most common I'm talking about Porto Alegre and the most common salad here is the mayonnaise salad, joke guys, this is a joke, the most common salad here is tomato lettuce and onion which is one of my favorites write the state and city or country which part of the world you belong to also put a rating from 0 to 10 because if it is 10 I will make more videos like this now I will leave a suggestion for you watch, you already know about salads, you also need to know about fruits, you know which are the best and worst fruits for diabetics, in this video here I explain about it, I'm sure you'll like it, hugs, see you next time.
