The right diet will help you control your blood sugar, get a handle on your weight and feel better. Several well-known and popular eating plans may give you the road map to do just that. You will want to choose something you can follow with foods you like, so you can stick with it. Adopting the best diet for diabetes can enhance the quality of life by controlling the diabetes. In this comprehensive guide, we will explore the most effective best diet for diabetes and will help you to take a wise decision to pick the best diet for diabetes for you.
What is Diabetes?
Diabetes is a chronic medical condition characterized by high blood sugar levels. There are two primary types of diabetes:
Type-1 diabetes is an autoimmune condition where the body’s immune system mistakenly attacks and destroys insulin-producing cells in the pancreas.
Type-2 diabetes is more common and often related to lifestyle factors such as obesity, inactivity, medication. In type-2 diabetes the pancreas may not produce enough insulin to regulate blood sugar level.
The Role of Diet in Diabetes Management:
Here are the steps to choose the best diet for diabetes:
1. Start with the Basics:
Watch your portion sizes and calories. Controlling the portion sizes and reducing the intake of fried foods, sweets, sugary drinks and anything salty or fatty help to maintain a healthy weight and regulate calorie intake. Focus instead on lots of veggies, with whole grains, lean protein, low-fat dairy, fruit and healthy fats. You may need to eat every few hours to keep your blood sugar levels steady. Your doctor or diabetes educator can help you fine-tune a diet so it works for you.
2. Low-Carb Diet:
You don’t have to give up carbohydrates because you have diabetes. If you want to try a diet that limits them, like Atkins or South Beach, talk to your doctor about it. Research on the benefits of low-carb diets for type-2 diabetes is still mixed. But a review written by 25 leading experts say this style of eating should be the first step in managing the disease, since it can “reliably reduce high blood glucose”.
3. Mediterranean Diet:
The Mediterranean diet is well known for its heart-healthy diet which emphasizes lots of fruits and veggies as well as fish, chicken, nuts, olive oil, legumes and whole grains. What you won’t eat often: Red meat, butter and salt. Studies have shown the diet can help keep blood sugar levels under control. You can have wine with meats, but the American Diabetes Association recommends no more than one drink per day if you are a women, two if you are a man.
4. Dash Diet:
Nutrition experts recommend this eating plan, designed to help lower blood pressure, to lots of people because it emphasizes fruits, vegetables, low-fat diary, whole grains, lean meats, fish, nuts and beans. (It does allow for some sweets too. You should eat those in moderation.) A 2011 study found that it can improve insulin sensitivity when it is part of an overall weight loss program with exercise.
5. The Zone Diet:
It’s goal is to keep blood sugar levels stable. Meals are 40% carbs, 30% protein and 30% fat. Carbs are ranked as good or bad based on the glycemic index. You will have foods like chicken and barley, but not potatoes and egg yolks. A 2015 study found it had a positive effect on glycemic control and waist size, so it may be a good choice. Ask your doctor about it.
6. Weight Watchers:
You get a set number of points to “spend” as you eat. Most vegetables have zero points, so you can eat as much of them as you like, while fast foods and Deserts are assigned high point values. Studies say it is effective and the company offers a program for people with type-2 diabetes that includes fitness advice and support from a counselor with expertise in treating the disease.
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7. Check All the Boxes:
The right diet will help you control your blood sugar, get a handle on your weight, and feel better. Several well-known and popular eating plans may give you the road map to do just that. You will want to choose something you can follow, with foods you like, so you can stick with it.
8. Prepackaged Diet Meals:
Whether you have them delivered to your home or pick them up at a grocery store, there is a huge variety of ready made meals out there. Be careful: They can have very long lists of ingredients and they are not always diabetes-friendly. Some brands do offer meals tailored for diabetes. Talk to your doctor to help narrow down choices.
The idea behind this trendy diet is to eat the way early humans did before modern farming, when we were hunter-gatherers. That means no dairy, refined sugar, grains or legumes and no processed vegetables oils like soybean oil or canola oil. You can have fruits and veggies, lean meats (preferably grass-fed), fish, nuts and seeds. It may sound healthy, but there is little scientific data looking at how it affects diabetes.
Gluten is a protein found in grains including wheat, rye and barley. People with digestive disorders like celiac disease need to avoid it. Popular belief is that going gluten-free will help you lose weight, improve digestion and boost energy. But these claims are not backed up by science. Plus, gluten is in everything from salad dressing to vitamins. There is no need to follow this diet unless your doctor advises it.
11. Vegetarian and Vegan:
Limiting or avoiding animal products like chicken, fish and yogurt can be a healthy way to eat. Just get plenty of fresh produce and other whole foods, as opposed to gorging on meatless “chicken” nuggets out of a box. Research shows that people who eat a plant-based diet get more fiber and take in less calories and fat than non-vegetarian. Be sure, though, to consult with your registered dietician to ensure you vegan or vegetarian diet meets your nutritional needs.
12. Raw Foods:
People who follow this diet believe that high cooking temperatures destroy vital nutrients in food. They eat lots of fresh produce, seeds and nuts and they make meals with the help of gadgets like blenders and dehydrators. Although eating this way is likely to help you lose weight, there is no evidence it does anything to improve diabetes symptoms. The bottom line: There are healthier, more effective diets out there.
13. Alkaline Diet:
The theory behind this diet is that it focuses on eating foods that can help balance the body’s pH levels by reducing acidity, excluding foods like wheat, meat and sugar which can lead to long-term diseases. Foods like vegetables and seeds, on the other hand can shift your body chemistry and make it more alkaline, helping you slim down and stay healthy. There is very little research to back these ideas up, so pass on this one for now.
14. Fasting or Intermittent Fasting:
All o the different fasting diets out there are based on the thinking that taking an occasional break from eating could help you lose weight and possibly fight off chronic disease. But going without food for too long can be dangerous for someone with diabetes. It can lead to problems like low blood sugar and dehydration.
Best Diet Chart for Diabetes:
Best Diet for Diabetes should take and should not take:
Foods to include in Diabetes:
- Green Veggies: Leafy greens, broccoli, cauliflower, beans and peppers etc.
- Lean Protein: Lean meats, fish, tofu and legumes etc.
- Healthy Fats: Avocados, nuts, seeds, olive oil etc.
- Fiber-Rich Foods: Beans, lentils, oats etc.
- Low Sugar Fruits: Cucumber, berries, apples and citrus fruits
Foods to avoid in Diabetes:
- Sugary Beverages: Sugary sodas, energy drinks, soft drinks etc.
- Sweets and Deserts: Cakes, cookies, candy and ice cream etc.
- Fried and Fatty Foods: French fries, potato chips, deep-dish pizzas, onion rings, cheese burgers etc.
- Excessive Alcohol: Reduce of taking alcohol as it affects blood sugar.
- Excessive Red Meat: Limit red meat consumption.
In conclusion, the best diet for diabetes varies from person to person and should be evaluated by professionals. Best diet for diabetes depends on the diabetic stage of the person and according to his/her needs. It is essential to diagnosis your diabetic state and consult with dietician before taking any significant dietary changes. Keep in mind that managing diabetes is more than simply nutrition and diet. It is the combination of lots of factors like regular monitoring, medication, exercise and last but not the least diet. You may manage your diabetes and can enjoy a healthier life by making a best diet for diabetes and adopting a healthy lifestyle.
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