In this report we will show you the best weight loss diet for diabetic
Best Diet Plans for Type 2 Diabetes
Maintaining a healthy weight is important for everyone, but if you have diabetes, excess weight may make it harder to control your blood sugar levels and may increase your risk for some complications. The more weight you lose, the more you’ll improve your levels. But how you do it is largely up to you.
Eating healthfully while you try to reduce weight is important for everyone, but if you have diabetes, choosing the wrong diet could harm your health. Weight loss pills and starvation diets should be avoided, but there are many popular diets that may be beneficial.
Some weight loss options are healthier and safer than others and it’s best to talk with your doctor or a registered dietitian before you get started. In the meantime, here are some of the most popular plans.
But before we talk about the diets we must look at what we should eat and what we should avoid.
What should we Eat
If you have diabetes, you should focus on eating lean protein, high-fiber, less processed carbs, fruits, and vegetables, low-fat dairy, and healthy vegetable-based fats such as avocado, nuts, canola oil, or olive oil. You should also manage your carbohydrate intake. Have your doctor or dietitian provide you with a target carb number for meals and snacks. Generally, women should aim for about 45 grams of carb per meal while men should aim for 60. Ideally, these would come from complex carbs, fruits, and vegetables.
The American Diabetes Association offers a comprehensive list of the best foods for those with diabetes. Their recommendations include:
Protein (beans, nuts, poultry, eggs, oily fish such as salmon, mackerel, tuna, and sardines)
Fruits and vegetables (berries and sweet potatoes, non starchy vegetables such as asparagus, broccoli, collard greens) kale, and okra
Dairy (low or nonfat milk, low or nonfat yogurt)
Grains (whole grains such as brown rice and whole-wheat pasta).
For people with diabetes, there are certain foods that should be limited. These foods can cause spikes in the blood sugar or contain unhealthy fats.
- processed grains, such as white rice or white pasta
- fruits with added sweeteners, including apple sauce, jam, and some canned fruits
- full-fat dairy
- fried foods or foods high in trans fats or saturated fats
- foods made with refined flour
- any food with a high glycemic load
Here are the diets
1. The Mediterranean Diet
Lots of fresh, seasonal food, plenty of produce, heart-healthy olive oil, and a little wine make the Mediterranean Diet an enjoyable choice for people with diabetes, says Constance Brown-Riggs, RD, a certified diabetes educator and author of The African American Guide to Living Well With Diabetes.
This style of eating can help with blood sugar control, as well as heart disease risk, according to the American Diabetes Association.
Studies show that people are more likely to stick to this plan, “so it may help you avoid yo-yo dieting,” Smithson says.
If you want to follow the Mediterranean Diet, Smithson suggests working with a dietitian. “Fifty percent of the foods in this diet come from the carbohydrate group. Even though they’re healthy carbs, they need to be accounted for throughout the day.”
2. Mark Bittman’s VB6 Diet
Being a part-time vegan (“VB6” stands for “vegan before 6 p.m.”) is the secret to this plan’s success. “It’s one of my favorites,” says Jaclyn London, RD, senior dietitian at The Mount Sinai Medical Center in New York.
“You’re choosing more plant-based foods, so you automatically wind up eating more fiber and less saturated fat and trans fat,” she says. “It’s just a generally healthy way of eating.”
The VB6 Diet also emphasizes being careful about where the small amounts of meat, fish, and dairy you eat are coming from. “It’s designed to restrict you so you make better choices when you do indulge,” London says. “You’re saving up for that small piece of local, organic, grass-fed beef.”
3. The DASH Diet
Best known for keeping high blood pressure in check, the DASH (Dietary Approaches to Stop Hypertension diet is also an excellent choice for people with diabetes.
It’s a plant-focused diet that’s rich in fruit, vegetables, nuts, and legumes, as well as low-fat dairy, lean meat, fish, poultry, whole grains, and heart-healthy-fats,” says Sonya Angelone, RD, a consulting nutritionist and spokeswoman for the Academy of Nutrition and Dietetics. .”
The fact that it’s been proven to lower blood pressure is a major bonus, adds Toby Smithson, RD, a certified diabetes educator and founder of DiabetesEveryDay.com. “Nearly two out of three people with diabetes also have hypertension,” she says.
4. The Volumetrics Diet
On this plan, you eat lots of water-rich foods, including fruits, vegetables, and broth-based soups. Whole grains are also a staple because they’re high in fiber, which will satisfy you and help keep blood sugar levels stable.
“I stand by the Volumetrics Diet because it’s nutritious and very filling,” London says.
5. The Biggest Loser Diet
You’ll eat a specific percentage of carbohydrates, protein, and fat on this plan, which is based on the hit TV show.
The Biggest Loser Diet is healthy for people with diabetes and it’s something you can stick with, because no food groups are entirely off-limits, Smithson says.
The plan limits refined carbs and other high-carb foods, and that may be a good thing for people with diabetes, Brown-Riggs says. “It seems like a diet that’s balanced, and it follows the basic guidelines for people with diabetes,” she says.
6. American Diabetes Association Carbohydrate Counting
It’s not a “diet” in the traditional sense. The main purpose isn’t weight loss.
Carb counting is a great way to manage your blood glucose levels. Many high-carb foods also tend to be high in calories, so cutting back on them often leads to shedding pounds.
If you choose this approach, ask your doctor or a diabetes educator how many carbs to eat at each meal (45-60 grams per meal is an average, but your number could be different.) “An individualized meal plan must be designed based on your nutritional requirements, caloric needs, medications, and exercise routine,” Smithson says.
7. Ornish Diet/The Spectrum
Research shows that people who followed the Ornish Diet (which is essentially a vegetarian diet) for a year lost an average of 11 pounds, and many of them were able to lower their dosage of diabetes medication or switch from insulin to an oral drug.
The catch, however, is that this diet may be a little too restrictive for some people, which means it could be difficult to maintain if you’re not used to eating only plant-based foods.
“Most people aren’t able to make a 180-degree turn,” Brown-Riggs says. A more flexible version, called The Ornish Spectrum, might be easier to follow.
8. Weight Watchers
You count “points” instead of calories, you get group support, and nothing is off-limits. But since you can spend points on anything you want, it’s possible to lose weight without making healthy choices (such as by eating too many processed foods).
“The primary emphasis of Weight Watchers is weight loss, and people with diabetes still have to be careful about how many carbohydrates they’re eating in a particular meal,” Brown-Riggs says. “You can absolutely follow it, but if you have diabetes you need to be aware that it’s not all about the points.”
To conclude we have shown you what you need to do as far as diets are concerned to maintain your weight.
That’s it for now. More about Type 2 Diabetes in coming reports.