The Best and Worst Diets for Diabetese


The Best and Worst Diets for Diabetics

Losing weight is often recommended for individuals with Type 2 Diabetes. Not only can it alleviate symptoms, but it can also help you live a healthier and longer life. However, some diets are better than others if you have diabetes, so we have broken them down in this article. Here are some of the best and worst diets for diabetes.

The Best:

The DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet is a proven effective diet for heart health. This diet helps lower blood pressure, which is important for individuals with diabetes. It also improves insulin resistance and helps with weight loss. The DASH diet focuses on whole foods, such as fruits, vegetables, whole grains, lean proteins, and no- or low-fat dairy. You should also eat 3-4 servings of nuts, seeds, and beans weekly. The diet is low in sodium, saturated fats, and sugar. diabetic-friendly meals fit this diet.

The Plant-Based Diet

Any diet that focuses on whole foods, such as vegetables, fruits, and whole grains, is beneficial for individuals with diabetes (and anyone, really). A plant-based diet has numerous health benefits, from weight loss to improved insulin sensitivity. By eliminating red meat, processed meats, and dairy from your diet, you significantly reduce your intake of saturated fats. It is necessary to balance this diet well with healthy plant-based proteins, so it is especially important to consult your doctor first.

Low-Fat Diet

Compared to other macronutrients, fats contain more than twice the calories per gram. A low-fat diet, especially one that limits saturated fats, helps maintain a healthy weight and alleviates insulin resistance. Instead of consuming processed meats, try lean meats such as chicken breast and fish. Focus on eating more protein, vegetables, fruits, and whole grains. Many diabetic-friendly meals fit this diet. Look for the red Low fat symbol.

The Worst:

Low- or No-Carb Diet

You might think that eliminating carbohydrates will help your blood sugar levels, but a drastic drop in blood sugar levels is just as bad as a spike. Complex carbohydrates, such as whole grains, provide us with energy and regulate blood sugar levels. Don’t eliminate them!

“Diet” Foods

Weight loss will not happen overnight, and any supplements, teas, or “diet” foods that tell you otherwise are lying. Stay away from these advertised “diet” foods as they contain many unhealthy and unregulated ingredients that may interact with your diabetes medication. Healthy weight loss takes time, so be patient with yourself! Talk to your doctor and/or dietitian before starting any diet.