Which diet plans are most effective for diabetics to lose weight. How can diabetics safely manage their blood sugar while shedding pounds. What foods should diabetics eat to support weight loss and overall health. How much weight loss is beneficial for diabetes management.

Understanding the Diabetes-Weight Connection

For individuals living with diabetes, maintaining a healthy weight is crucial for effective blood sugar management. Excess weight can complicate diabetes control and increase the risk of associated complications. However, the relationship between diabetes and weight is complex.

Can weight loss improve diabetes outcomes? Research suggests that even modest weight reduction can have significant benefits. A 2017 review found that losing just 5% of body weight can enhance blood sugar control and positively impact various diabetes-related factors.

Is weight loss more challenging for diabetics? While shedding pounds can be difficult for anyone, those with diabetes face unique hurdles. Insulin resistance and certain medications can make weight loss more challenging. However, with the right approach, successful and sustainable weight loss is achievable.

Key Principles of Diabetes-Friendly Weight Loss Diets

When selecting a diet plan for diabetes management and weight loss, certain principles should guide your choices:

• Nutrient-dense foods
• High fiber content
• Calorie control
• Emphasis on fresh produce, whole grains, lean proteins, and healthy fats
• Regular meal and snack timing
• Individualized carbohydrate targets

How do these principles support diabetes management? By focusing on nutrient-rich, high-fiber foods, you can better control blood sugar levels while feeling satisfied on fewer calories. Regular eating patterns help maintain stable glucose levels throughout the day.

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

The Mediterranean diet has gained recognition for its potential benefits in diabetes management and weight loss. This eating pattern emphasizes:

• Abundant fruits and vegetables
• Whole grains
• Lean proteins, especially fish
• Healthy fats like olive oil and nuts
• Moderate consumption of red wine (if appropriate)

Why is the Mediterranean diet effective for diabetics? Its focus on plant-based foods, healthy fats, and lean proteins can help improve insulin sensitivity and reduce inflammation. The diet’s high fiber content aids in blood sugar control and promotes satiety, supporting weight loss efforts.

Implementing Mediterranean Principles in Your Diet

To incorporate Mediterranean-style eating into your diabetes management plan:

1. Replace refined grains with whole grains like brown rice and quinoa
2. Increase your intake of leafy greens and colorful vegetables
3. Choose fish or poultry over red meat for most meals
4. Use olive oil as your primary cooking fat
5. Snack on nuts and fresh fruits instead of processed foods

Low-Carb Diets: Balancing Blood Sugar and Weight Loss

Low-carbohydrate diets have gained popularity among individuals with diabetes due to their potential for blood sugar control and weight loss. These diets typically involve reducing carbohydrate intake while increasing protein and healthy fat consumption.

Do low-carb diets work for diabetics? Recent research from 2021 suggests that adhering to a lower carb diet can benefit people with diabetes by reducing the need for supplemental insulin. However, it’s essential to note that there’s no one-size-fits-all approach to carbohydrate intake for diabetics.

Types of Low-Carb Diets

Several low-carb approaches can be adapted for diabetes management:

• Ketogenic Diet: Very low in carbs, high in fat
• Atkins Diet: Phases of carb restriction and gradual increase
• Low-Glycemic Index Diet: Focuses on foods that have minimal impact on blood sugar

How do you choose the right low-carb approach? Work with your healthcare provider or a registered dietitian to determine the appropriate level of carbohydrate restriction for your individual needs and health status.

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

Vegetarian and vegan diets have shown promise in diabetes management and weight loss. These plant-based approaches emphasize:

• Abundant fruits and vegetables
• Whole grains
• Legumes and plant-based proteins
• Nuts and seeds

Can plant-based diets effectively manage diabetes? Research suggests that plant-based diets can improve insulin sensitivity, reduce inflammation, and support weight loss. The high fiber content of these diets also aids in blood sugar control.

Addressing Nutritional Concerns in Plant-Based Diets

When adopting a plant-based diet for diabetes management, pay attention to:

1. Protein intake: Incorporate a variety of plant-based proteins like legumes, tofu, and tempeh
2. Vitamin B12: Consider supplementation or fortified foods
3. Iron: Choose iron-rich plant foods and pair with vitamin C for better absorption
4. Omega-3 fatty acids: Include sources like flaxseeds, chia seeds, and walnuts

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 diabetes management and weight loss. This eating plan emphasizes:

• Fruits and vegetables
• Whole grains
• Lean proteins
• Low-fat dairy
• Limited sodium intake

How does the DASH diet benefit diabetics? By promoting a balanced intake of nutrients and controlling sodium, the DASH diet can help manage blood pressure—a common concern for people with diabetes. Its emphasis on whole foods and portion control also supports weight loss efforts.

Implementing DASH Principles in Your Meal Planning

To incorporate DASH diet principles into your diabetes management plan:

1. Aim for 4-5 servings each of fruits and vegetables daily
2. Choose whole grains over refined grains
3. Include lean proteins like fish, poultry, and legumes
4. Opt for low-fat or fat-free dairy products
5. Limit sodium to 2,300 mg per day (or less if recommended by your doctor)

Intermittent Fasting: A New Frontier in Diabetes Management?

Intermittent fasting (IF) has gained attention for its potential benefits in weight loss and metabolic health. For people with diabetes, certain forms of IF may offer advantages in blood sugar control and insulin sensitivity.

Is intermittent fasting safe for diabetics? While some studies show promise, it’s crucial to approach IF cautiously if you have diabetes. Fasting can affect blood sugar levels and medication needs, so close monitoring and medical supervision are essential.

Types of Intermittent Fasting

Common IF approaches include:

• Time-restricted feeding (e.g., 16:8 method)
• Alternate-day fasting
• 5:2 diet (5 days of normal eating, 2 days of reduced calorie intake)

How do you safely implement intermittent fasting with diabetes? If you’re considering IF, work closely with your healthcare provider to adjust your medication regimen and monitor your blood sugar levels carefully. Start with a less restrictive approach and gradually increase fasting periods as tolerated.

Personalized Nutrition: Tailoring Your Diet for Optimal Diabetes Management

While general dietary guidelines provide a helpful framework, the most effective approach to diabetes management and weight loss is often a personalized one. Factors such as individual glucose responses, lifestyle, cultural preferences, and personal health goals all play a role in determining the ideal eating pattern.

How can you personalize your diet for diabetes management? Consider the following strategies:

1. Keep a food and blood sugar log to identify patterns and triggers
2. Work with a registered dietitian specializing in diabetes care
3. Experiment with different meal timings and compositions to find what works best for your body
4. Use continuous glucose monitoring (CGM) technology to gain insights into your individual glucose responses
5. Adjust your diet based on physical activity levels and medication changes

What role does technology play in personalized nutrition for diabetes? Advances in CGM devices and nutrition tracking apps have made it easier than ever to gather data on individual responses to different foods and eating patterns. This information can be invaluable in fine-tuning your diabetes management strategy.

The Importance of Sustainable Dietary Changes

When adopting any new eating pattern for diabetes management and weight loss, sustainability is key. The most effective diet is one you can maintain long-term. Consider these factors when choosing a dietary approach:

• Personal food preferences and cultural considerations
• Budget and food accessibility
• Time available for meal preparation
• Social and family dynamics
• Overall health status and any other medical conditions

How can you make lasting dietary changes? Start with small, manageable adjustments and gradually build on your successes. Celebrate progress rather than perfection, and be prepared to adapt your approach as your needs and circumstances change over time.

Beyond Diet: Comprehensive Lifestyle Approaches for Diabetes Management

While diet plays a crucial role in diabetes management and weight loss, it’s important to consider other lifestyle factors that can impact your overall health and glucose control. A comprehensive approach to diabetes management should include:

• Regular physical activity
• Stress management techniques
• Adequate sleep
• Medication adherence (if prescribed)
• Regular medical check-ups and screenings

How does exercise complement dietary changes in diabetes management? Physical activity can improve insulin sensitivity, help with weight management, and provide numerous other health benefits. Aim for a combination of aerobic exercise and strength training, as recommended by your healthcare provider.

The Role of Mental Health in Diabetes Management

Managing diabetes can be emotionally challenging, and stress can directly impact blood sugar levels. Incorporating stress-reduction techniques into your routine can support both your mental well-being and diabetes management efforts. Consider practices such as:

1. Mindfulness meditation
2. Deep breathing exercises
3. Yoga or tai chi
4. Regular engagement in hobbies or activities you enjoy
5. Seeking support from a mental health professional when needed

How does sleep affect diabetes management? Adequate sleep is crucial for maintaining healthy blood sugar levels and supporting weight loss efforts. Poor sleep can lead to increased insulin resistance and heightened cravings for high-carbohydrate foods. Aim for 7-9 hours of quality sleep each night and establish a consistent sleep schedule.

Navigating Challenges: Dining Out and Special Occasions

Maintaining a diabetes-friendly eating plan can be challenging when dining out or attending social events. However, with some planning and strategies, you can navigate these situations while staying on track with your health goals.

How can you make healthy choices when dining out? Consider these tips:

• Review the menu in advance and plan your meal
• Choose grilled, baked, or roasted options over fried foods
• Ask for dressings and sauces on the side
• Opt for vegetable-based sides instead of starchy options
• Practice portion control by sharing a meal or taking leftovers home

What about special occasions and holidays? It’s okay to enjoy treats in moderation. Focus on mindful eating, savor small portions of special foods, and balance indulgences with healthier choices throughout the day. Remember that one meal or day doesn’t define your overall eating pattern.

The Importance of Meal Planning and Preparation

Meal planning and preparation can be powerful tools in managing diabetes and supporting weight loss efforts. By planning ahead, you can:

1. Ensure balanced, nutritious meals throughout the week
2. Control portion sizes more effectively
3. Reduce reliance on convenience foods or impulsive choices
4. Save time and reduce stress around meal decisions
5. Better manage your grocery budget

How can you get started with meal planning? Begin by planning just a few days at a time, gradually working up to a full week. Involve family members in the process and consider batch cooking or preparing components in advance to streamline meal preparation.

Monitoring Progress and Adjusting Your Approach

As you implement dietary changes for diabetes management and weight loss, it’s crucial to monitor your progress and make adjustments as needed. Regular self-monitoring and check-ins with your healthcare team can help you stay on track and optimize your approach.

What should you monitor? Key metrics to track include:

• Blood glucose levels (fasting and postprandial)
• HbA1c
• Weight and body composition
• Blood pressure
• Lipid profile
• Energy levels and overall well-being

How often should you reassess your diabetes management plan? Work with your healthcare provider to establish a regular schedule for check-ups and lab tests. Be prepared to adjust your dietary approach, medication regimen, or other aspects of your care plan based on these results and your personal goals.

Celebrating Non-Scale Victories

While weight loss can be an important goal in diabetes management, it’s essential to recognize and celebrate other improvements in your health and well-being. Non-scale victories might include:

1. Improved blood glucose control
2. Reduced medication requirements
3. Increased energy and stamina
4. Better sleep quality
5. Improved mood and mental clarity
6. Greater confidence in managing your condition

How can focusing on non-scale victories support long-term success? By acknowledging these improvements, you can stay motivated and committed to your health goals, even when weight loss plateaus or slows down.

In conclusion, managing diabetes through diet and weight loss requires a personalized, comprehensive approach. By understanding the principles of diabetes-friendly eating, exploring various dietary strategies, and considering your individual needs and preferences, you can develop an effective plan for long-term health and well-being. Remember to work closely with your healthcare team, monitor your progress, and be willing to adjust your approach as needed. With patience, persistence, and the right support, you can successfully manage your diabetes while achieving your 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.

How to lose weight with diabetes – Articles “Doctor 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 causing harm to 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. All these are different ways of influencing biologically active points, and through them – on internal organs and systems that have failed.

Thus, reflexology allows:

• to reliably control the feeling of hunger;
• without risk, mildly affect endocrine function;
• carefully regulate metabolism;
• to reveal the body’s internal reserves for recovery;
• normalize sleep, general well-being and stress levels.

Modern scientists have learned how to influence biological points with catgut biomaterial. By sewing biothreads from collagen under the skin, it is possible to achieve the effect, as when using acupuncture needles. But this effect lasts incomparably longer, up to 30 days. As a result, weight loss turns out to be effective, uniform, and, most importantly, long-term and safe for health, because the body independently gets rid of excess at its natural pace.

Persons with diabetes at Doctor Ost Medical Center are recommended a unique method of implanting catgut threads for weight loss using the maixian method. You can learn more about the technology here. Or sign up for a weight loss consultation with diabetes at Doctor Ost Medical Center in Chelyabinsk. Take with you all the extracts for the underlying disease.

Diabetes Diet | Sanatorium Gorny

Diabetes mellitus is a disease associated with a lack of insulin production by the pancreas or a violation of its recognition by receptors. Depending on the cause of the disease, diabetes mellitus (DM) is divided into type 1 diabetes and type 2 diabetes.

In addition to drug therapy for diabetes of any type, it is necessary to follow a diet.

General rules. duration of the diet.

Nutrition for diabetes is an essential component of treatment. In mild forms of diabetes, sometimes one diet is enough to reach the target blood glucose level. In more severe cases, drug therapy (oral hypoglycemic agents, insulin) comes to the rescue.

General rules of the diet for diabetes:

• Meals should be frequent and fractional (5-6 times a day), in small portions. This will help avoid large jumps in glycemic levels.

• Meals should be taken at the same hours. The same applies to taking hypoglycemic agents and insulin injections.

• Strict diets and hunger strikes are prohibited

• Cooking methods such as stewing, boiling, steaming and baking are preferred.

• Easily digestible carbohydrates should be excluded from food (sugar, honey, confectionery, jam, bakery products, from white flour).

• The food should contain a large amount of fiber, since such carbohydrates are absorbed more slowly and do not raise blood sugar as sharply.

• Limit the consumption of animal fats (butter, lard, fatty meats).

• It is desirable that the calorie content of food and the amount of carbohydrates be approximately the same on different days, this is especially important when choosing the dose of insulin.

Nutrition for type 1 diabetes:

With type 1 diabetes, it is strictly forbidden to eat simple carbohydrates. These are sugar, honey, flour, chocolate. When you eat these foods, a person’s blood sugar level rises sharply. When compiling the menu, you need to take into account the calorie content of foods and give preference to low-calorie ones. Food should be eaten often, but in small portions, 5-6 meals a day. The basis of the diet should be protein foods, fruits and vegetables.

Nutrition for type 2 diabetes:

In type 2 diabetes, it is recommended to normalize weight and control blood sugar levels.

With this diet for diabetes, it is necessary to completely abandon simple carbohydrates (sweets, pastries), sweet fruits (apricots, banana, grapes, cherries, pineapple, watermelon, melon).

You can only eat foods that have a low glycemic index.

Types of diets for different types of diabetes:

For diabetes, diet number 9 is recommended.

What can be done with diabetes? List of allowed products.

In diabetes diet, it is necessary to choose foods with a low glycemic index.

VEGETABLES: Tomatoes, cucumbers, cabbage, marrows, green beans.
FRUITS AND BERRIES: Cherry, cranberry, lingonberry, pear, apple.
porridge: Barley, rice, oatmeal, buckwheat.
MEAT: Rabbit, turkey, veal.
FISH: River fish, lean.

What not to do with diabetes? List of fully or partially restricted products.

DAIRY PRODUCTS: Kefir, milk.
VEGETABLES: Beets, carrots, potatoes.
GREAT: Wheat, semolina.
FRUITS AND BERRIES: Watermelon, grapes, bananas, raspberries, raisins, melons, kiwis.
MEAT PRODUCTS: Sausages, frankfurters, pork, fatty meats, first meat broths.
SUGAR FOODS: Candy, chocolate, sweet pastries, sugar.

Meal menu for diabetes (Meal plan)

Diet is very important in the treatment of diabetes. If you follow the diet, you can avoid unpleasant relapses. Food should be fractional, 5-6 times a day. If you are overweight, you need to reduce the total daily calorie content of meals.

Recipes for dietary meals for diabetes.

Sample menu for a day with diabetes:

Breakfast: Buckwheat porridge on the water. Baked apple. Unsweetened tea.

Second breakfast: Low-fat cottage cheese pancakes. Rosehip decoction.

Lunch: Fish soup. Steam cutlet with vegetables. Kissel.

Afternoon snack: Fruit salad.