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Bukan Hanya Gula, Pengidap Diabetes Juga Perlu Waspada dalam Mengonsumsi Garam

Bukan Hanya Gula, Pengidap Diabetes Juga Perlu Waspada dalam Mengonsumsi Garam
Credit: Freepik. Selain gula, konsumsi garam pada diabetes harus dibatasi.

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Sebagian besar pengidap diabetes beranggapan bahwa dalam mengontrol kadar gula dalam darah yang perlu dilakukan adalah membatasi makanan manis atau makanan yang memiliki indeks glikemik tinggi. Karenanya, umumnya pengidap diabetes memilih untuk mengurangi makanan yang mengandung gula.

Namun menurut para ahli, selain membatasi asupan makanan manis, pengidap diabetes juga perlu membatasi beberapa jenis makanan, termasuk salah satunya adalah garam. Meskipun garam tidak memengaruhi kadar gula darah, namun konsumsi garam berlebihan dapat memperburuk kondisi diabetes.

 

Efek Konsumsi Garam bagi Pengidap Diabetes

Garam termasuk salah satu mineral yang dibutuhkan tubuh. Fungsi garam bagi tubuh salah satunya adalah mengendalikan keseimbangan cairan yang ada di dalam tubuh dan mengontrol tekanan darah.

Ketika Anda mengonsumsi garam secara berlebihan, hal ini dapat meningkatkan tekanan darah dan berdampak pada gangguan sirkulasi cairan. Akibatnya Anda rentan mengalami bengkak di kaki dan berbagai masalah kesehatan lainnya yang dapat berbahaya bagi pengidap diabetes.

Tekanan darah tinggi dapat meningkatkan risiko penyakit jantung dan penyakit ginjal. Tekanan darah tinggi dapat menyebabkan jantung bekerja keras sehingga menyebabkan penebalan otot jantung. Apabila jantung menebal, hal ini dapat memicu berbagai masalah jantung seperti serangan jantung dan gagal jantung.

Selain berisiko bagi jantung, konsumsi garam berlebih juga dapat membahayakan kerja ginjal. Tekanan darah tinggi dapat mempersempit pembuluh darah ke ginjal sehingga membatasi aliran darah menuju ginjal. Akibatnya, fungsi ginjal terganggu padahal kerja ginjal juga semakin berat dengan meningkatknya tekanan darah.

Jika kondisi ini terus berlanjut, maka diabetes dapat menyebabkan kerusakan ginjal yang berujung pada gagal ginjal.

Baca Juga: Ini Gejala Diabetes yang Sering Tidak Disadari, Apa Saja?

 

Kadar Garam yang Aman bagi Pengidap Diabetes

Banyak yang beranggapan bahwa garam dan sodium atau natrium adalah dua hal yang sama, namun sebenarnya berbeda. Sodium adalah mineral alami yang bisa Anda temukan di berbagai jenis bahan makanan, sedangkan garam biasanya mengandung 40% sodium atau natrium dan 60% klorida.

Dilansir dari Everyday Health, menurut acuan yang dikeluarkan American Diabetes Association, dosis garam yang direkomendasikan bagi pengidap diabetes adalah sebanyak 2300 mg per hari atau sekitar 1 sendok teh garam per hari.

Bagi Anda yang memiliki diabetes dan hipertensi, dianjurkan untuk mengurangi asupan natrium hingga 1500-1000 mg per hari. Namun perlu diingat bahwa dosis dan kebutuhan natrium setiap orang berbeda-beda.

Apabila Anda ingin mengurangi dosis garam harian hingga mencapai jumlah yang cukup drastis, sebaiknya konsultasikan terlebih dahulu dengan dokter. Pasalnya, pengurangan garam dalam jumlah besar juga dapat memengaruhi kerja jantung dan sistem metabolisme tubuh.

Baca Juga: Masalah Gigi dan Mulut yang Sering Dialami Pengidap Diabetes

 

Makanan Mengandung Garam yang Perlu Diwaspadai

Sebagai upaya untuk membatasi asupan garam, Anda perlu mengetahui beberapa makanan yang mengandung garam tinggi.

Banyak pengidap diabetes hanya mewaspadai garam yang dituangkan di masakan. Namun yang juga perlu diperhatikan adalah kandungan garam pada makanan olahan lainnya atau makanan yang Anda santap di restoran.

Berikut ini beberapa makanan tinggi natrium yang perlu Anda batasi konsumsinya:

  • Daging merah, ikan dan produk unggas lainnya yang sudah diproses seperti diasap atau diolah dalam kaleng
  • Makanan olahan yang dibekukan
  • Makanan kalengan
  • Kacang-kacang yang diasinkan
  • Buttermilk
  • Keju, selai keju dan saus keju
  • Biskuit, pizza dan pancake instan
  • Saus tomat, saus salad dan bumbu-bumbu penyedap

Meskipun identik dengan gula, namun pengidap diabetes juga perlu membatasi konsumsi garam terutama yang terdapat pada makanan olahan. Mengonsumsi makanan yang mengandung garam tinggi dapat meningkatkan tekanan darah tinggi dan berpotensi memperparah diabetes.

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Jumat, 22 Desember 2023 | 03:39
Tags : diabetes diet gula garam

Diabetes UK. Salt and Diabetes. Available from: https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/food-groups/salt-and-diabetes-

Migala, J. (2021). Diabetes and Salt: How Much Is Safe and How to Limit It in Your Diet. Available from: https://www.everydayhealth.com/type-2-diabetes/diet/salt-bad-diabetics/

Cirino, E. (2018). Does Eating Too Much Salt Give You Diabetes?. Available from: https://www.healthline.com/health/type-2-diabetes/can-you-get-diabetes-from-salt

 

Cohut. (2017). Too much salt could increase diabetes risk. Available from: https://www.medicalnewstoday.com/articles/319434

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