How to Pick the Right Diet for People with Diabetes

How to Pick the Right Diet for People with Diabetes

By MaYa | Articles

Apr 20

Are you looking for a tasty, yet healthy diet to keep your diabetes in check and lose weight in the process? Losing weight can be extremely beneficial, especially if you have trouble managing your blood sugar levels.

Besides, a good diet can reduce the risk of heart disease, high blood pressure, and it can help you manage your blood glucose. But, whatever food you decide to pick, it is important to never go for the quick fix.

Instead, you should choose something that is rich in nutrients and can be beneficial in the long run. This is how you can achieve just that.

These tips can help pick the right diet for people with diabetes.

Tips to Pick the Right Diet for People with Diabetes

There are countless diets out there that promise to have potent health benefits. Here are the most common diets out there that many people with diabetes are advised to take.

Aside from picking the right diet, here are some tips that can also be beneficial for monitoring your blood sugar levels.

  • Paying attention to the portion size ( it is important to pay attention to the number of carbohydrates and calories you consume to keep the glucose in check ).
  • Picking the right choices for a healthy meal (fill your plate with a quarter of protein, half vegetables, and a quarter of carbohydrates ).

Of course, there are countless diets out there that can help with weight-loss. But, they are not all beneficial for people with diabetes. That is why we will only focus on the foods that are good for diabetics.

Best Diets for Diabetics

Here are the best and healthiest diets you can pick for managing your blood sugar levels.

1. Mediterranean Diet

This diet is based on eating plenty of vegetables, healthy fats, nuts, and reduced meat intake. Instead of red meat, this diet recommends you get the necessary amount of calories from grains, then vegetables, fruits, beans, and dairy.

If you want to consume more fats, a Mediterranean diet suggests you eat olive oil and avocados every day. Also, you can eat eggs, sweets, fish, and poultry a few times every weak. But, red meat is allowed only a few times each month.

2. DASH Diet

This diet is meant to reduce the blood pressure. But, it can do more than that. The famous DASH diet, also known as Dietary Approaches to Stop Hypertension is a well-planned diet filled with nutrients. It is rich in grains, vegetables, and fruits.

What is most important is that DASH is low in fat, sodium, and sugar. For example, in one 2,000 calorie Dash plan, you can eat

  • 4 or 5 servings of veggies
  • 6-8 servings of whole grains
  • 4 or 5 servings of fruits
  • 2 or 3 servings of dairy
  • 6 or less servings of meats

Feel free to implement about 4 portions of seeds, nuts, and legumes. As you can see, this diet is truly filling.

3. A Plant-Based Diet

This diet is best suited for vegans and vegetarians since it dramatically limits the intake of meats. A vegetarian diet cuts the intake of meats, but allows dairy foods, while a vegan diet limits both dairy and meat.

A plant-based diet is rich in nutrients that can boost the overall health. Eating plenty of veggies and fruits can boost your digestion and immune system.

Worst Diets for Diabetics

Here are the worst type of diets for people with diabetes.

1. Diet Pills or Cleanses

All those ‘’too good to be true’’ diet pills, prescription drugs, and cleanses can have a huge impact on your overall health. These supplements are NOT approved by the FDA, which makes them highly dangerous for people with diabetes.

Some of these products may cause more harm than good since they contain plenty of ingredients that will interact with your diabetes medications.

2. No or Low-Carb Diets

Stay away from diets that recommend you avoid all sources of carbohydrates and encourage you to eat more processed and red meat. Also, foods that are high in fat and proteins can be harmful to the health.

These diets may help you lose weight but can affect your health in the long run. Also, if you use insulin without the adequate amount of carbohydrates, you may increase the risk of low blood sugar levels.

Plus, diets that are rich in protein can increase your risk of kidney and heart disease. If you want to follow such a diet, we recommend you consult with a certified nutritionist or a doctor first. Your body may allow it, but it may interact with your medications.

3. Fasting

Fasting can be good for people with type 2 diabetes, but not for people with type 1. Extreme calorie reduction for a long time can cause low blood sugar levels. If you are not taking any diabetes medications, it is crucial that you focus on consistent eating patterns.

Otherwise, you may lose weight, but, your blood sugar levels might fluctuate. Fasting should only be done under the watchful eye of your doctor. If you fast inappropriately, you might reduce your muscle mass and increase the risk of low blood sugar levels.