What are the most effective diets for managing type 2 diabetes and promoting weight loss. How can dietary choices impact blood sugar control and overall health in individuals with diabetes. Which eating patterns are recommended by experts for optimal diabetes management.

Understanding the Connection Between Diet and Type 2 Diabetes

Type 2 diabetes is a chronic condition characterized by high blood sugar levels due to insulin resistance or insufficient insulin production. Diet plays a crucial role in managing this condition and promoting weight loss, which can significantly improve blood sugar control and reduce the risk of complications.

How does diet affect blood sugar levels in people with type 2 diabetes? The foods we consume, particularly carbohydrates, directly impact blood glucose levels. When carbohydrates are digested, they break down into glucose, which enters the bloodstream. In individuals with diabetes, the body struggles to regulate this glucose effectively, leading to elevated blood sugar levels.

Why is weight loss important for type 2 diabetes management? Excess weight, especially around the abdominal area, can exacerbate insulin resistance and make it more challenging to control blood sugar levels. Even modest weight loss can lead to significant improvements in diabetes outcomes. A 2017 review found that losing just 5% of body weight can enhance blood sugar management and other diabetes-related markers.

Key Principles of a Diabetes-Friendly Diet for Weight Loss

When designing a diet plan for individuals with type 2 diabetes aiming to lose weight, several key principles should be considered:

• Nutrient density: Focus on foods that provide essential nutrients without excess calories
• High fiber content: Incorporate foods rich in dietary fiber to promote satiety and regulate blood sugar
• Calorie control: Create a moderate calorie deficit to support gradual weight loss
• Balanced macronutrients: Include appropriate proportions of carbohydrates, proteins, and fats
• Regular meal timing: Distribute food intake throughout the day to maintain stable blood sugar levels

How can these principles be applied to create an effective diabetes-friendly diet? By incorporating a variety of nutrient-dense foods, such as vegetables, fruits, whole grains, lean proteins, and healthy fats, individuals can create satisfying meals that support both weight loss and blood sugar management. Regular meal timing helps prevent large fluctuations in blood glucose levels and reduces the likelihood of overeating.

The Mediterranean Diet: A Heart-Healthy Approach to Diabetes Management

The Mediterranean diet has gained recognition as an effective eating pattern for individuals with type 2 diabetes seeking to lose weight and improve their overall health. This diet emphasizes plant-based foods, healthy fats, and moderate consumption of lean proteins.

What makes the Mediterranean diet beneficial for people with diabetes? The diet’s focus on whole, unprocessed foods and healthy fats can help improve insulin sensitivity and reduce inflammation. Additionally, the abundance of fiber-rich foods helps regulate blood sugar levels and promotes satiety, supporting weight loss efforts.

Key components of the Mediterranean diet include:

• Abundant fruits and vegetables
• Whole grains and legumes
• Olive oil as the primary source of fat
• Moderate amounts of fish, poultry, and dairy
• Limited red meat consumption
• Moderate red wine consumption (if approved by a healthcare provider)

How can individuals with diabetes incorporate Mediterranean diet principles into their meal plans? Start by replacing refined grains with whole grains, using olive oil instead of butter or margarine, and increasing the consumption of vegetables and legumes. Gradually reduce red meat intake and opt for fish or poultry as protein sources.

Low-Carbohydrate Diets: Balancing Blood Sugar and Weight Loss

Low-carbohydrate diets have gained popularity among individuals with type 2 diabetes due to their potential to improve blood sugar control and facilitate weight loss. These diets typically restrict carbohydrate intake to varying degrees, ranging from moderate restriction to very low-carb approaches like the ketogenic diet.

How do low-carb diets impact blood sugar levels in people with diabetes? By reducing carbohydrate intake, these diets can lead to lower blood glucose levels and decreased insulin requirements. This can be particularly beneficial for individuals struggling with blood sugar management.

Recent research from 2021 suggests that adhering to a lower-carb diet may have additional benefits for people with diabetes, including reducing the amount of supplemental insulin needed. However, it’s important to note that there is no one-size-fits-all approach, and carbohydrate targets should be individualized based on a person’s specific needs and health status.

What are some key considerations when following a low-carb diet for diabetes management?

• Choose high-quality, nutrient-dense carbohydrate sources
• Incorporate adequate fiber through non-starchy vegetables and low-carb fruits
• Ensure sufficient protein intake to maintain muscle mass
• Include healthy fats to support satiety and overall health
• Monitor blood sugar levels closely and adjust medication as needed under medical supervision

It’s crucial to work with a healthcare provider or registered dietitian when implementing a low-carb diet to ensure nutritional adequacy and proper medication management.

Plant-Based Diets: Harnessing the Power of Vegetables for Diabetes Control

Plant-based diets, including vegetarian and vegan approaches, have shown promise in managing type 2 diabetes and promoting weight loss. These diets emphasize whole plant foods while minimizing or eliminating animal products.

How can plant-based diets benefit individuals with type 2 diabetes? Plant-based diets are typically high in fiber, antioxidants, and phytonutrients, which can help improve insulin sensitivity, reduce inflammation, and support overall health. The emphasis on whole, unprocessed foods can also aid in weight management and blood sugar control.

Key components of a diabetes-friendly plant-based diet include:

• A wide variety of colorful fruits and vegetables
• Whole grains and legumes
• Nuts and seeds
• Plant-based protein sources, such as tofu, tempeh, and seitan
• Healthy plant-based fats, like avocado and olive oil

How can individuals transitioning to a plant-based diet ensure they meet their nutritional needs? It’s important to focus on balanced meals that include adequate protein, complex carbohydrates, and healthy fats. Attention should be paid to potential nutrient deficiencies, such as vitamin B12, iron, and omega-3 fatty acids, which may require supplementation or careful food selection.

The DASH Diet: Controlling Blood Pressure and Blood Sugar

The Dietary Approaches to Stop Hypertension (DASH) diet was originally developed to lower blood pressure, but it has also shown benefits for individuals with type 2 diabetes. This eating pattern emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while limiting saturated fats and added sugars.

How does the DASH diet support diabetes management and weight loss? The DASH diet’s focus on whole foods and balanced nutrition can help improve insulin sensitivity, reduce inflammation, and promote gradual weight loss. Additionally, its emphasis on blood pressure control is particularly beneficial for individuals with diabetes, who are at increased risk of cardiovascular complications.

Key principles of the DASH diet include:

• Consuming a variety of fruits and vegetables
• Choosing whole grains over refined grains
• Including lean proteins, such as fish, poultry, and legumes
• Limiting sodium intake to 2,300 mg per day or less
• Reducing added sugars and saturated fats

How can individuals with diabetes incorporate DASH diet principles into their meal plans? Start by increasing fruit and vegetable intake, choosing whole grain options, and reducing processed foods high in sodium and added sugars. Gradually replace high-fat meats with leaner options and incorporate more plant-based protein sources.

Intermittent Fasting: A Potential Tool for Blood Sugar Management

Intermittent fasting (IF) has gained attention as a potential strategy for weight loss and blood sugar control in individuals with type 2 diabetes. This approach involves alternating periods of eating and fasting, with various methods available, such as time-restricted feeding or alternate-day fasting.

How might intermittent fasting benefit people with diabetes? Some studies suggest that IF can improve insulin sensitivity, reduce inflammation, and promote weight loss. By limiting the eating window, it may also help reduce overall calorie intake and improve glycemic control.

However, it’s crucial to note that intermittent fasting may not be suitable for all individuals with diabetes, particularly those taking certain medications or at risk of hypoglycemia. Always consult with a healthcare provider before attempting any form of fasting regimen.

What are some considerations for implementing intermittent fasting in diabetes management?

• Choose an IF approach that fits your lifestyle and preferences
• Focus on nutrient-dense foods during eating periods
• Stay well-hydrated during fasting periods
• Monitor blood sugar levels closely and adjust medication as needed under medical supervision
• Be prepared to break the fast if experiencing symptoms of hypoglycemia

It’s essential to work closely with a healthcare team when considering intermittent fasting as part of a diabetes management plan to ensure safety and effectiveness.

Personalized Nutrition: Tailoring Diets to Individual Needs

While various diet approaches can be effective for managing type 2 diabetes and promoting weight loss, it’s crucial to recognize that there is no one-size-fits-all solution. Each person’s nutritional needs, preferences, and responses to different foods are unique.

How can individuals with diabetes determine the best dietary approach for their needs? Working with a registered dietitian or certified diabetes educator can help create a personalized nutrition plan that takes into account factors such as:

• Individual blood glucose responses to different foods
• Personal food preferences and cultural considerations
• Lifestyle factors, such as work schedule and physical activity level
• Existing health conditions and medications
• Weight loss goals and overall health objectives

Why is personalized nutrition important in diabetes management? By tailoring dietary recommendations to individual needs and preferences, people with diabetes are more likely to adhere to their meal plans long-term, leading to better blood sugar control and sustainable weight loss.

Continuous glucose monitoring (CGM) devices can be valuable tools in understanding personal blood sugar responses to different foods and meal patterns. This information can help individuals and their healthcare providers fine-tune their dietary approach for optimal diabetes management.

Key Nutrients to Consider in a Diabetes-Friendly Diet

When designing a diet plan for type 2 diabetes and weight loss, it’s important to pay attention to specific nutrients that play crucial roles in blood sugar management and overall health. These include:

1. Fiber: Aim for 25-30 grams per day to help regulate blood sugar and promote satiety
2. Protein: Include lean sources to support muscle mass and aid in blood sugar control
3. Healthy fats: Incorporate sources of monounsaturated and polyunsaturated fats to improve insulin sensitivity
4. Micronutrients: Ensure adequate intake of vitamins and minerals, particularly those that may be lacking in restricted diets

How can individuals ensure they’re meeting their nutrient needs while following a diabetes-friendly diet? Focus on consuming a variety of whole, nutrient-dense foods from all food groups. If following a more restrictive eating pattern, consider working with a registered dietitian to identify potential nutrient gaps and develop strategies to address them.

The Role of Exercise in Diabetes Management and Weight Loss

While diet plays a crucial role in managing type 2 diabetes and promoting weight loss, the importance of regular physical activity cannot be overstated. Exercise complements dietary efforts by improving insulin sensitivity, aiding in weight management, and providing numerous other health benefits.

How does exercise impact blood sugar levels in people with diabetes? Physical activity can help lower blood glucose levels both during and after exercise by increasing insulin sensitivity and glucose uptake by muscle cells. Regular exercise can also lead to improved long-term blood sugar control and reduced risk of diabetes-related complications.

What types of exercise are most beneficial for individuals with type 2 diabetes? A combination of aerobic exercise and resistance training is generally recommended. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with 2-3 sessions of strength training. Examples of suitable activities include:

• Brisk walking
• Swimming
• Cycling
• Resistance band exercises
• Bodyweight exercises
• Yoga or Pilates

It’s important to start slowly and gradually increase the intensity and duration of exercise, always under the guidance of a healthcare provider. Monitoring blood sugar levels before, during, and after exercise is crucial to prevent hypoglycemia and ensure safe and effective workouts.

Mindful Eating and Behavioral Strategies for Long-Term Success

Adopting a diabetes-friendly diet for weight loss involves more than just choosing the right foods. Developing mindful eating habits and implementing behavioral strategies can significantly contribute to long-term success in managing both diabetes and weight.

How can mindful eating benefit individuals with type 2 diabetes? Mindful eating practices, such as eating slowly, paying attention to hunger and fullness cues, and avoiding distractions during meals, can help improve portion control and reduce overeating. This, in turn, can lead to better blood sugar management and support weight loss efforts.

What are some effective behavioral strategies for maintaining a healthy diet and lifestyle? Consider implementing the following techniques:

• Meal planning and preparation to ensure balanced, diabetes-friendly meals are readily available
• Keeping a food and blood sugar journal to identify patterns and make informed dietary choices
• Setting realistic, achievable goals for both diet and exercise
• Developing stress management techniques to reduce emotional eating
• Building a support system of family, friends, and healthcare providers
• Celebrating non-scale victories, such as improved energy levels or better blood sugar readings

By incorporating these strategies alongside a well-planned diet and exercise routine, individuals with type 2 diabetes can create a sustainable approach to managing their condition and achieving their weight loss goals.

The Best Diabetes-Friendly Diets to Help You Lose Weight

Eating well and maintaining a moderate weight can be important for your health. But if you have diabetes, excess weight may make it harder to manage your blood sugar levels and may increase your risk of some complications. Losing weight can be extra challenging for people with diabetes. But even a modest amount of weight loss — around 5 percent, according to a 2017 review — can improve blood sugar management and other diabetes outcomes.

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 many popular diets can be beneficial.

There is no one ideal eating pattern for diabetes. Instead, many diets may work well for individuals with diabetes who are trying to lose weight. Popular diets like the Mediterranean diet, low carb diets, and vegetarian diets can all be good choices.

When considering an eating pattern for diabetes, keep in mind that an ideal diet for diabetes:

• is rich in nutrients
• is high in fiber
• is low in calories
• emphasizes fresh fruits and vegetables, whole grains, lean proteins, and healthy fats

When you have diabetes, managing your blood sugar is very important. Diets that include regular meals and snacks throughout the day may be better suited to losing weight with diabetes than those that involve long periods without food.

Diabetes and diet: What’s the connection?

If you have diabetes, focus on eating:

• lean protein
• high fiber, less processed carbs
• fruits and vegetables
• low fat dairy
• healthy vegetable-based fats, such as avocado, nuts, canola oil, or olive oil

You also want to manage your carbohydrate intake. Have your doctor or dietitian provide you with a target carb number for meals and snacks. People with diabetes should aim to get about half of their calories from carbohydrates. These would ideally come from complex carbs, fruits, and vegetables.

Newer research from 2021 suggests that for people with diabetes, adhering to a lower carb diet has benefits, including reducing the amount of supplemental insulin needed. According to the American Diabetes Association (ADA), there is no set carb target for all people with diabetes. Rather, all diet plans should be individualized.

The ADA offers a comprehensive list of the best foods for those with diabetes. Their recommendations include:

In low quantities, low or nonfat unflavored milk may also be a lower calorie option for people with diabetes.

Staying hydrated is also important when it comes to overall health. Swap in low or no-calorie options for full-calorie sweetened beverages. Choose calorie-free options such as water and tea whenever possible.

For people with diabetes, certain foods should be limited or consumed in moderation. These foods can cause spikes in blood sugar or contain unhealthy fats.

Foods to avoid or limit can include:

• 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, such as white bread
• sugar-sweetened beverages, including soda, some juices, and flavored coffee drinks
• foods high in added sugar, like some flavored yogurts, pastries, cakes, candies, and sweetened breakfast cereals

Everyone’s glucose responds differently to different foods. People living with diabetes as a lifelong chronic illness may still want to enjoy a small treat. You may be able to do this occasionally and make other adjustments to your eating plan to accommodate it.

Get good diet tips for insulin resistance.

Share on PinterestIllustration by Brittany England

The diabetes plate method is an easy way to think about and plan balanced, diabetes-friendly meals without having to measure, calculate, or count carbohydrates. The plate method divides a standard 9-inch plate into three sections. You fill half of your plate with nonstarchy vegetables, one-quarter of your plate with protein foods, and the other quarter with carbohydrate foods like whole grains and fruits.

The half of your plate containing nonstarchy vegetables can include foods like:

• broccoli
• spinach
• kale
• green beans
• mixed salad greens
• carrots
• squash
• cauliflower
• zucchini
• cabbage
• okra
• tomatoes
• asparagus
• Brussels sprouts
• mushrooms
• cucumbers

The quarter containing protein foods may include:

• lean poultry or meat
• fish or seafood
• eggs
• cheese
• plant-based protein foods, like black beans, kidney beans, pinto beans, lentils, nuts and nut butters, tofu, edamame (soybeans), or hummus

The quarter of your plate filled with carbohydrate foods could include:

• whole grains
• whole grain foods, like whole grain bread and pasta
• starchy vegetables, like potatoes
• fruit
• yogurt
• milk

These foods have the most significant impact on your blood sugar. Limiting your portion of these higher carbohydrate foods to one-quarter of your plate helps keep your blood sugar under control.

There is no specific place on your plate for healthy fats like monounsaturated fats and polyunsaturated fats, but you can incorporate for flavor, satiety, and, importantly, for heart health.

Wash down your meal with water or a calorie-free beverage, like unsweetened tea, sparkling or infused water, or a diet beverage.

The DASH plan was originally developed to help treat or prevent high blood pressure, or hypertension. But it may also lower the risk of other diseases, including diabetes. It may have the additional benefit of helping you lose weight.

People following the DASH plan are encouraged to reduce portion sizes and eat foods rich in blood pressure-lowering nutrients, such as potassium, calcium, and magnesium.

The DASH eating plan includes:

• Lean protein: fish, poultry
• Plant-based foods: vegetables, fruits, beans, nuts, seeds
• Dairy: fat-free or low fat dairy products
• Grains: whole grains
• Healthy fats: vegetable oils

The National Heart, Lung, and Blood Institute advises people with diabetes on this plan to reduce their sodium intake to 2,300 milligrams per day. You only need lower sodium goals based on certain other health needs. The plan also limits sweets, sugary beverages, and red meats.

The Mediterranean diet is inspired by traditional foods from the Mediterranean. This diet is rich in oleic acid, a fatty acid that occurs naturally in animal and vegetable-based fats and oils. Countries that are known for eating according to this diet pattern include Greece, Italy, and Morocco.

A Mediterranean-type diet may be successful in lowering fasting glucose levels, reducing body weight, and reducing the risk of metabolic disorder, according to a 2020 review of studies.

Foods eaten on this diet include:

• Protein: poultry, salmon, other fatty fish, eggs
• Plant-based foods: fruits, vegetables like artichokes and cucumbers, beans, nuts, seeds
• Healthy fats: olive oil, nuts such as almonds

Lean red meat may be consumed occasionally. Wine may be consumed in moderation, as it may boost heart health. Remember to never drink on an empty stomach if you are on medications that raise the level of insulin in the body.

The paleo diet centers on the belief that the processing of foods is to blame for chronic disease. Followers of the paleo diet eat only what they believe our ancient ancestors would have been able to hunt and gather.

Foods eaten on the paleo diet include:

• Protein: meat, poultry, fish
• Plant-based foods: nonstarchy vegetables, fruits, seeds, nuts (excluding peanuts)
• Healthy fats: olive oil, avocado oil, coconut oil, flaxseed oil, walnut oil

The paleo diet may be a good option for people with diabetes as long as they do not have kidney disease. According to a small, short-term 2017 study, a paleo diet may improve glycemic control and insulin sensitivity for people with type 2 diabetes. An ADA report suggests that studies on the paleo diet are small and few, with mixed results.

Gluten-free diets have become popular, but for people with celiac disease, eliminating gluten from the diet is necessary to avoid damage to the colon and body. Celiac disease is an autoimmune disorder that causes your immune system to attack your gut and nervous system. It also promotes body-wide inflammation, which could lead to chronic disease.

Gluten is a protein found in wheat, rye, barley, and all foods made from these grains. According to 2014 research, 8 percent of those with type 1 diabetes also have celiac disease.

Ask your doctor for a blood test for celiac disease. Even if it comes back negative, you could still be intolerant to gluten. Talk with your doctor about whether a gluten-free diet is right for you.

While anyone with diabetes can take up a gluten-free diet, it may add unnecessary restrictions for those without celiac disease. It’s also important to remember that gluten-free is not synonymous with low carb. There are plenty of processed, high sugar, gluten-free foods. There is usually no need to complicate meal planning by eliminating gluten unless you have to.

Some people with diabetes focus on eating a vegetarian or vegan diet. According to a 2019 review, these diets may help reduce weight, fasting glucose, and waist circumference. Vegetarian diets typically refer to diets where you won’t eat meat but will eat animal products like milk, eggs, and butter. Vegans will not eat meat or any other type of animal product, including honey, milk, and gelatin.

Foods that are healthy for vegetarians and vegans with diabetes include:

• beans
• soy
• dark, leafy vegetables
• nuts
• legumes
• fruits
• whole grains

While vegetarian and vegan diets can be healthy diets to follow, it is important to plan them carefully so you don’t miss out on vital nutrients.

Vegetarians and vegans may need to obtain some nutrients through supplements, including:

• Calcium. Found largely in animal products like dairy, calcium is an important nutrient that contributes to the health of bones and teeth. Broccoli and kale can help provide necessary calcium, but supplements may be needed in a vegan diet. This nutrient may also be found in fortified soy milk.
• Iodine. Required for metabolizing food into energy, iodine is mainly found in seafood. Without these animal products in their diets, vegetarians and vegans may have trouble meeting their iodine needs. Iodized salt may provide most of the iodine needed. Supplements may be beneficial, but taking too much iodine can damage your thyroid.
• B12. Since only animal products have vitamin B12, a supplement may be necessary if you’re following a strict vegetarian or vegan diet. Nutritional yeast and some fortified breakfast cereals may contain this nutrient.
• Zinc. The main source of zinc comes from high protein animal products, and a supplement may be advised for those on a vegetarian diet. Vegetarian sources can include beans, lentils, and whole grains.

Consult a qualified healthcare professional before starting any new supplements to make sure they are safe for you.

In addition to choosing the right diet for weight loss, regular exercise is crucial to the health of those with diabetes. Exercise can help lower your blood sugar and A1C levels, which can help you to avoid complications.

Even if you’re seeing improvement with regular exercise, do not change your prescribed insulin regimen without consulting a doctor. If you are on insulin and making changes to your exercise program, test prior to, during, and after exercise. This is true even if you think the insulin is causing you to gain weight. Changing your insulin plan could have a dangerous effect on your blood sugar levels. These changes could cause life threatening complications.

If you are concerned about your weight, speak with a doctor or dietitian. They can help you find a diet suited to your specific nutritional needs and weight loss goals. They will also help prevent complications from diets and pills that may interact with prescription medications.

The Best Diabetes-Friendly Diets to Help You Lose Weight

Eating well and maintaining a moderate weight can be important for your health. But if you have diabetes, excess weight may make it harder to manage your blood sugar levels and may increase your risk of some complications. Losing weight can be extra challenging for people with diabetes. But even a modest amount of weight loss — around 5 percent, according to a 2017 review — can improve blood sugar management and other diabetes outcomes.

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 many popular diets can be beneficial.

There is no one ideal eating pattern for diabetes. Instead, many diets may work well for individuals with diabetes who are trying to lose weight. Popular diets like the Mediterranean diet, low carb diets, and vegetarian diets can all be good choices.

When considering an eating pattern for diabetes, keep in mind that an ideal diet for diabetes:

• is rich in nutrients
• is high in fiber
• is low in calories
• emphasizes fresh fruits and vegetables, whole grains, lean proteins, and healthy fats

When you have diabetes, managing your blood sugar is very important. Diets that include regular meals and snacks throughout the day may be better suited to losing weight with diabetes than those that involve long periods without food.

Diabetes and diet: What’s the connection?

If you have diabetes, focus on eating:

• lean protein
• high fiber, less processed carbs
• fruits and vegetables
• low fat dairy
• healthy vegetable-based fats, such as avocado, nuts, canola oil, or olive oil

You also want to manage your carbohydrate intake. Have your doctor or dietitian provide you with a target carb number for meals and snacks. People with diabetes should aim to get about half of their calories from carbohydrates. These would ideally come from complex carbs, fruits, and vegetables.

Newer research from 2021 suggests that for people with diabetes, adhering to a lower carb diet has benefits, including reducing the amount of supplemental insulin needed. According to the American Diabetes Association (ADA), there is no set carb target for all people with diabetes. Rather, all diet plans should be individualized.

The ADA offers a comprehensive list of the best foods for those with diabetes. Their recommendations include:

In low quantities, low or nonfat unflavored milk may also be a lower calorie option for people with diabetes.

Staying hydrated is also important when it comes to overall health. Swap in low or no-calorie options for full-calorie sweetened beverages. Choose calorie-free options such as water and tea whenever possible.

For people with diabetes, certain foods should be limited or consumed in moderation. These foods can cause spikes in blood sugar or contain unhealthy fats.

Foods to avoid or limit can include:

• 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, such as white bread
• sugar-sweetened beverages, including soda, some juices, and flavored coffee drinks
• foods high in added sugar, like some flavored yogurts, pastries, cakes, candies, and sweetened breakfast cereals

Everyone’s glucose responds differently to different foods. People living with diabetes as a lifelong chronic illness may still want to enjoy a small treat. You may be able to do this occasionally and make other adjustments to your eating plan to accommodate it.

Get good diet tips for insulin resistance.

Share on PinterestIllustration by Brittany England

The diabetes plate method is an easy way to think about and plan balanced, diabetes-friendly meals without having to measure, calculate, or count carbohydrates. The plate method divides a standard 9-inch plate into three sections. You fill half of your plate with nonstarchy vegetables, one-quarter of your plate with protein foods, and the other quarter with carbohydrate foods like whole grains and fruits.

The half of your plate containing nonstarchy vegetables can include foods like:

• broccoli
• spinach
• kale
• green beans
• mixed salad greens
• carrots
• squash
• cauliflower
• zucchini
• cabbage
• okra
• tomatoes
• asparagus
• Brussels sprouts
• mushrooms
• cucumbers

The quarter containing protein foods may include:

• lean poultry or meat
• fish or seafood
• eggs
• cheese
• plant-based protein foods, like black beans, kidney beans, pinto beans, lentils, nuts and nut butters, tofu, edamame (soybeans), or hummus

The quarter of your plate filled with carbohydrate foods could include:

• whole grains
• whole grain foods, like whole grain bread and pasta
• starchy vegetables, like potatoes
• fruit
• yogurt
• milk

These foods have the most significant impact on your blood sugar. Limiting your portion of these higher carbohydrate foods to one-quarter of your plate helps keep your blood sugar under control.

There is no specific place on your plate for healthy fats like monounsaturated fats and polyunsaturated fats, but you can incorporate for flavor, satiety, and, importantly, for heart health.

Wash down your meal with water or a calorie-free beverage, like unsweetened tea, sparkling or infused water, or a diet beverage.

The DASH plan was originally developed to help treat or prevent high blood pressure, or hypertension. But it may also lower the risk of other diseases, including diabetes. It may have the additional benefit of helping you lose weight.

People following the DASH plan are encouraged to reduce portion sizes and eat foods rich in blood pressure-lowering nutrients, such as potassium, calcium, and magnesium.

The DASH eating plan includes:

• Lean protein: fish, poultry
• Plant-based foods: vegetables, fruits, beans, nuts, seeds
• Dairy: fat-free or low fat dairy products
• Grains: whole grains
• Healthy fats: vegetable oils

The National Heart, Lung, and Blood Institute advises people with diabetes on this plan to reduce their sodium intake to 2,300 milligrams per day. You only need lower sodium goals based on certain other health needs. The plan also limits sweets, sugary beverages, and red meats.

The Mediterranean diet is inspired by traditional foods from the Mediterranean. This diet is rich in oleic acid, a fatty acid that occurs naturally in animal and vegetable-based fats and oils. Countries that are known for eating according to this diet pattern include Greece, Italy, and Morocco.

A Mediterranean-type diet may be successful in lowering fasting glucose levels, reducing body weight, and reducing the risk of metabolic disorder, according to a 2020 review of studies.

Foods eaten on this diet include:

• Protein: poultry, salmon, other fatty fish, eggs
• Plant-based foods: fruits, vegetables like artichokes and cucumbers, beans, nuts, seeds
• Healthy fats: olive oil, nuts such as almonds

Lean red meat may be consumed occasionally. Wine may be consumed in moderation, as it may boost heart health. Remember to never drink on an empty stomach if you are on medications that raise the level of insulin in the body.

The paleo diet centers on the belief that the processing of foods is to blame for chronic disease. Followers of the paleo diet eat only what they believe our ancient ancestors would have been able to hunt and gather.

Foods eaten on the paleo diet include:

• Protein: meat, poultry, fish
• Plant-based foods: nonstarchy vegetables, fruits, seeds, nuts (excluding peanuts)
• Healthy fats: olive oil, avocado oil, coconut oil, flaxseed oil, walnut oil

The paleo diet may be a good option for people with diabetes as long as they do not have kidney disease. According to a small, short-term 2017 study, a paleo diet may improve glycemic control and insulin sensitivity for people with type 2 diabetes. An ADA report suggests that studies on the paleo diet are small and few, with mixed results.

Gluten-free diets have become popular, but for people with celiac disease, eliminating gluten from the diet is necessary to avoid damage to the colon and body. Celiac disease is an autoimmune disorder that causes your immune system to attack your gut and nervous system. It also promotes body-wide inflammation, which could lead to chronic disease.

Gluten is a protein found in wheat, rye, barley, and all foods made from these grains. According to 2014 research, 8 percent of those with type 1 diabetes also have celiac disease.

Ask your doctor for a blood test for celiac disease. Even if it comes back negative, you could still be intolerant to gluten. Talk with your doctor about whether a gluten-free diet is right for you.

While anyone with diabetes can take up a gluten-free diet, it may add unnecessary restrictions for those without celiac disease. It’s also important to remember that gluten-free is not synonymous with low carb. There are plenty of processed, high sugar, gluten-free foods. There is usually no need to complicate meal planning by eliminating gluten unless you have to.

Some people with diabetes focus on eating a vegetarian or vegan diet. According to a 2019 review, these diets may help reduce weight, fasting glucose, and waist circumference. Vegetarian diets typically refer to diets where you won’t eat meat but will eat animal products like milk, eggs, and butter. Vegans will not eat meat or any other type of animal product, including honey, milk, and gelatin.

Foods that are healthy for vegetarians and vegans with diabetes include:

• beans
• soy
• dark, leafy vegetables
• nuts
• legumes
• fruits
• whole grains

While vegetarian and vegan diets can be healthy diets to follow, it is important to plan them carefully so you don’t miss out on vital nutrients.

Vegetarians and vegans may need to obtain some nutrients through supplements, including:

• Calcium. Found largely in animal products like dairy, calcium is an important nutrient that contributes to the health of bones and teeth. Broccoli and kale can help provide necessary calcium, but supplements may be needed in a vegan diet. This nutrient may also be found in fortified soy milk.
• Iodine. Required for metabolizing food into energy, iodine is mainly found in seafood. Without these animal products in their diets, vegetarians and vegans may have trouble meeting their iodine needs. Iodized salt may provide most of the iodine needed. Supplements may be beneficial, but taking too much iodine can damage your thyroid.
• B12. Since only animal products have vitamin B12, a supplement may be necessary if you’re following a strict vegetarian or vegan diet. Nutritional yeast and some fortified breakfast cereals may contain this nutrient.
• Zinc. The main source of zinc comes from high protein animal products, and a supplement may be advised for those on a vegetarian diet. Vegetarian sources can include beans, lentils, and whole grains.

Consult a qualified healthcare professional before starting any new supplements to make sure they are safe for you.

In addition to choosing the right diet for weight loss, regular exercise is crucial to the health of those with diabetes. Exercise can help lower your blood sugar and A1C levels, which can help you to avoid complications.

Even if you’re seeing improvement with regular exercise, do not change your prescribed insulin regimen without consulting a doctor. If you are on insulin and making changes to your exercise program, test prior to, during, and after exercise. This is true even if you think the insulin is causing you to gain weight. Changing your insulin plan could have a dangerous effect on your blood sugar levels. These changes could cause life threatening complications.

If you are concerned about your weight, speak with a doctor or dietitian. They can help you find a diet suited to your specific nutritional needs and weight loss goals. They will also help prevent complications from diets and pills that may interact with prescription medications.

Weight loss in diabetes: nutrition, menu, activity

Type 2 diabetes

August 07, 2020

In diabetes, losing even five kilograms helps reduce the risk of complications and better control blood sugar levels. In addition, losing weight helps reduce insulin resistance (insensitivity) and lower doses of sugar-lowering medications.

Diabetic weight loss plan

You can’t just go on a low-calorie diet or starve to lose a few kilograms with diabetes: a condition that is dangerous to health and life can develop – hypoglycemia. Therefore, you need to lose weight under the guidance of a doctor by developing a step-by-step plan ¹ . As a rule, it includes the following items:

• increased physical activity – this helps to burn calories and burn fat;

• reduction of incoming calories due to changes in diet;

• consumption of foods with fiber, which saturates well and normalizes digestion ² ;

• correction of the drinking regime, sufficient fluid intake;

• struggle with stress, which is often “jammed” with dense and high-calorie foods.

Before you start losing weight, you need to undergo an examination and, together with a specialist, determine what percentage of weight you can safely lose in a week or month. On average, weight loss should be no more than one to two kilograms per week. This will keep you healthy and prevent weight gain.

What is important to know

It is desirable that at all stages of weight loss you are constantly monitored by an endocrinologist or nutritionist. It is important to change the diet correctly, reduce the calorie content of food, while not losing the necessary vitamins and minerals. In addition, you need constant monitoring of blood sugar levels, dose adjustment of medications taken.

It’s important that you don’t experience sudden fluctuations in your sugar levels during your weight loss period. This adversely affects the metabolism. If you experience conditions such as hypo- or hyperglycemia (low or high blood glucose levels above normal), then the diet or level of physical activity is not chosen correctly.

How to adjust nutrition

You can reduce your calorie intake by an average of 500 kcal per day. This will not affect the state of health in any way, but will lead to the fact that fat reserves will be gradually consumed. The total number of calories in your diet should be distributed in this way:

• 1

  up to 55% are complex carbohydrates – whole grain cereals, durum wheat pasta, legumes, buckwheat, millet, rice;

• 2

  about 25-35% – for fats, mainly vegetable; salads with olive or sunflower oil, dishes with avocados are suitable; it is permissible to eat no more than 10–15 g of butter for breakfast;

• 3

  Approximately 10-25% protein foods such as lean meat, poultry or fish, steamed or grilled, boiled, stewed or baked without oil.

It is important that the bulk of the carbohydrate components contain fiber and complex carbohydrates (whole grain bread, cereal side dishes, vegetables). Sweets, starchy foods (potatoes, corn) should be less than 10% of all foods.

Physical activity

Regular exercise and physical activity increase calorie expenditure. It also makes it easier for you to maintain your blood sugar levels. If you practice daily, you can gradually lose extra pounds without harm to health. If you have type 2 diabetes, you should average at least 150 minutes of physical activity per week ⁴ . This is about 20-30 minutes of practice per day.

Aerobic exercise is especially beneficial as it speeds up the delivery of oxygen to the tissues. It can be classes in the gym or at home, frequent walks in the fresh air, swimming or cycling. Start with feasible exercises, gradually increasing the load. Remember that physical activity should be part of your lifestyle, even if the weight is not falling as quickly as you would like. It also helps control diabetes.

References

1. Modern options for the treatment of obesity in patients with type 2 diabetes mellitus | Demidova T. Yu., Ametov A. S., Selivanova A. V., Roitman A. P. | “RMJ” No. 6 dated 03.03.2005

2. Joslin Diabetes Center: “How Does Fiber Affect Blood Glucose Levels?” Ley, S. Lancet, June 7, 2014.

3. American Diabetes Association: “Healthy Weight Loss.”

4. CDC: “Physical Activity for a Healthy Weight.”

OST”

THREE VALUABLE ADVICE FROM MC DOCTOR OST

For those diagnosed with diabetes by doctors, weight loss is both paramount and difficult to achieve. Weight loss is vital, it reduces the risk of complications of diabetes and allows you to minimize the dosage of antidiabetic drugs.

But how to do that? Exhausting strength training is prohibited. How to lose weight with hypertension – a frequent companion of diabetes? Getting on the treadmill is definitely out of the question. Feeling hungry is also absolutely impossible. Even being nervous and anxious is not recommended, so as not to provoke cravings for sweets. So what to do if you really need to reduce weight with diabetes, what methods to use? Specialists of MC “Doctor Ost” know the answer!

Expert opinion

MAKSIMOVA T. P.

CHIEF DOCTOR OF THE MEDICAL CENTER “DOKTOR OST” IN CHELYABINSK, NEUROLOGIST OF THE HIGHER CATEGORY

Diabetes mellitus is not a profile disease of Doctor Ost Medical Center. However, patients with such a diagnosis are not uncommon in our country. Every year, endocrinologists refer to us for treatment at least 450 patients with complications caused by diabetes mellitus. These are neuropathies, neuralgia, diabetic foot syndrome, nerve inflammation, high blood pressure and post-stroke conditions. With the help of advanced technologies, we provide effective care for such concomitant diseases. On average, in 86% of cases it is possible to reduce pain and numbness. But diabetes itself needs to be treated. And weight loss in this case is a paramount task.

It is statistically significant that weight loss of only 7% significantly reduces the manifestations of diabetes and increases life expectancy. Even more pronounced results can be achieved if you sound the alarm in time and start losing weight at the stage of prediabetes. Only 7 kg per year is enough to prevent the diagnosis of diabetes. However, it is extremely difficult to ensure such dynamics in losing weight, steadily reducing the amount of fat mass without bouts of hunger.

The installation of catgut biothreads according to the “maixian” method opens up great prospects in the non-drug treatment of diabetes mellitus. After the installation of catgut, such patients demonstrate much better dynamics, since it is easier for them to adhere to the recommendations of doctors in the diet. They do not feel hunger attacks, notice improvements in general well-being and – most importantly – gently but steadily reduce the amount of adipose tissue.

Diabetes: how to lose weight without harming your health?

This disease is still mysterious: each organism reacts individually to a systemic failure. Some have an innate tendency, and diabetes, and with it, excess weight appear quite early. In others, the weight does not increase, but decreases sharply after the onset of the disease. For the time being, someone does not suspect that the usual hypertension and excess weight are caused by diabetes.

TIP 1: DON’T GO ALONE!

Sometimes it seems to the diabetic patient that all his efforts to lose weight are windmills that he fights unsuccessfully, like Don Quixote. In order not to fall into despair, enlist the support of professionals.

At Doctor Ost Medical Center, you can get individual recommendations from a nutritionist. It makes sense to stick to a low-carb diet and strictly observe the hours of eating. A nutritionist will help you choose a list of allowed foods and cooking recipes, and then everything depends on the patient with diabetes. Every diabetic understands that he must monitor excess weight, pressure, hunger. but it shouldn’t turn into paranoia. This is where difficulties often arise.

A consultation with a psychologist will help you cope with inhibitions, feel your motivation for recovery, adopt a new lifestyle and cope with stress and breakdowns. Together, you will be able to control diabetes and excess weight, high blood pressure, hunger and thirst.

Even if a patient with diabetes sincerely tries to lose weight, it often seems to him that there is no result at all. The question arises: I do everything in order to reduce weight, why can’t I still lose weight? The reasons are obvious: high expectations.

TIP 2: HURRY SLOWLY

It should be recognized: a failure in metabolic processes and in the level of hormones in diabetes requires a special approach to losing weight.

The excess weight will definitely go away, but not as fast as we would like. After all, standard weight loss programs are not suitable for people with diabetes. There are not so many ways to lose weight in the arsenal.

In addition, sudden loads and jumps in blood sugar levels will not benefit a diabetic. This means that you need to lose weight gradually and carefully. And the best allies in this are: consistency and a psychological attitude to success without too much nervousness.

TIP 3: USE CATGUET!

The cause of obesity in diabetes is that sugar is poorly absorbed. Excess weight, therefore, rapidly accumulates due to metabolic disorders, but massive fat deposits, in turn, distort the hormonal background and also negatively affect metabolic processes. The circle closes, and it can be broken only by acting from the inside, if you debug the work of the endocrine system.

Medicines, as you know, act from the outside and rather roughly. It will not work to refuse medicines, this is an obligatory part of therapy for diabetes. Reflexology will help not to become a hostage to drugs and reduce their dosage.

The most famous types of reflexology include acupuncture, but there is also acupressure, heating.