Your food choices matters a lot when you have diabetes. Some are much better than others.
The right diet will help you in controlling your blood sugar, to feel better and get a handle on your weight. Several popular diet and eating plans may give you the road map to do just that. But choose something you can follow, and most important with foods you like, so you can stick with it.
BEST Diets for Diabetes:
1. Low-Carb Diet
You do not have to give up on carbohydrates because you have diabetes. If you want to try a diet that limits carbohydrates, such as South Beach or Atkins, talk to your doctor about it.
Research on the benefits of a low-carb diet for type 2 diabetes is still mixed. But, according to a review that was written by 25 leading experts, this style of eating should be the first step in managing the disease, since it can “reliably reduce high blood glucose.”
2. DASH Diet
Nutrition experts recommend the DASH Diet, which is designed to help lower blood pressure, to many people because it emphasizes vegetables, fruits, whole grains, low-fat dairy, fish, nuts, lean meats, and beans. (It allows for some sweets, too. But, you should eat those in moderation.)
A study in 2011 reported that it can improve insulin sensitivity when it is part of an overall weight loss program including exercise.
3. Mediterranean Diet
This diet, which is based loosely on the eating habits of people in Southern France, Greece, and Italy, reduces red meat intake, while increasesing nuts, vegetables, and healthy fats. For instance, it recommends getting most of your calories from grains, also vegetables, fruits, beans, and dairy.
You can eat healthy fats including those from olive oil and avocados every day. Eat eggs, sweets, poultry and fish sparingly, only a few times each week, then red meat only a couple of times each month.
4. Plant-based Diet
Most plant-based diet plans dramatically limit or cut out meat. A vegan diet cuts out dairy and meat. While, a vegetarian diet cuts meat, but allows foods such as cheese and eggs.
A flexitarian diet is mostly vegetarian, but adds meat as a “treat” now and again. This program features 400-calorie lunches, 300-calorie breakfasts, 500-calorie dinners and two 150-calorie snacks daily.
5. The Zone Diet
The Zone Diet’s goal is to keep blood sugar levels stable. Meals are 30% protein, 30% fat and 40% carbs, are ranked as good or bad based on their glycemic index.
You can have foods such as barley and chicken, but not egg yolks and potatoes. A study in 2015 reported it had a positive effect on waist size and glycemic control, therefore, it may be a good choice. You can ask your doctor about it.
6. Paleo Diet (Paleolithic Diet)
The paleo or Paleolithic diet centers on the belief that modern agriculture is to blame for chronic diseases. Followers of the paleo diet only eat what our ancient ancestors would have been able to gather and hunt.
Foods that can be eaten on the paleo diet include:
- Healthy fats: Avocado oil, olive oil, flaxseed oil, coconut oil, walnut oil
- Plant-based foods: Fruits, nonstarchy vegetables, seeds, nuts (excluding peanuts)
- Protein: Poultry, meat, fish
The paleo diet may be a good option for persons with diabetes as long as they do not have kidney disease. As per a 3-month study in the Journal of Diabetes Science and Technology, a paleo diet may help improve glycemic control in the short term for persons with type 2 diabetes.
WORST Diets for Diabetes:
1. Diet Pills or Cleanses
Beware of too-good-to-be-true claims that are made about cleanses and non-prescription pills. These dietary supplements are not approve by FDA, therefore, you do not know what you are getting.
Some products may cause harm on your health or contain ingredients that interact with your prescription diabetes medications.
2. Fasting or Extreme Calorie Reduction
Any diet that promotes fasting for long periods can have a low blood sugar effect. Even if you are not taking any medication for your diabetes, it is very important to maintain consistent eating patterns for blood sugar control and weight management.
Any diet that encourages very low caloric intake (or about 800 calories or fewer per day) can also reduce muscle mass and increase your risk of low blood sugar. Also, this diet should be supervised by a physician.
3. Low or NO-Carb Diets
Be extra cautious of any diets that recommend avoiding all sources of carbohydrates, while encouraging a focus on high-fat proteins such as processed and red meats. Yes, these plans may result in weight loss, but are not great for the long-term.
Avoiding carbohydrates and using insulin can put you at risk for low blood sugar. Also, a high-protein diet can increase your risk of kidney problems and heart disease. If you want to follow this kind of diet, you should consult with your physician first.
The most important thing that you should remember is that you should work with your dietitian, doctor, or a certified diabetes educator to come up with a healthy weight-management plan. They can help you to make sure tha your diet is right for you and that it will combine well with your diabetes treatment plan.
Related Articles:
- 5 Best Herbs and Supplements for Diabetes
- 7 Fruits for a Diabetes-Friendly Diet
- 7 Herbs & Spices You Can Use for a Diabetes-Friendly Diet
Sources:
Healthline
Webmd
health.clevelandclinic.org