Being overweight or obese can be a contributing factor for developing diabetes type 2. Losing just a few pounds can make a big difference. Discover some of the best eating plans for diabetes to help you get better control over your blood sugar levels and enjoy improved health.
- Diet is one of the essential tools for effectively managing diabetes. Minimum weight loss can help people combat or control diabetes type 2. There are a variety of eating plans to consider. A new “fad diet” seems to hit the scene every day. It is best to avoid trendy diets that focus on eating a certain food, deleting certain foods, eating expensive pre-boxed food or taking lots of supplements. Your goal is to find an eating plan for life. There are a few eating plans that can help you shed those unwanted pounds, improve your over all health and develop better eating habits in the years to come.
- According to recent research and studies, two eating plans were considered the best for people with diabetes. The first is DASH (Dietary Approaches to Stop Hypertension), an eating plan endorsed by the U.S. government. This dietary approach is designed to help reduce high blood pressure, a concern for people with diabetes who are at a higher risk of developing this condition. The focus in on choosing lean proteins, whole grains, vegetables, fruits and low-fat dairy while avoiding sweets, fatty foods, added salt and red meat. The National Heart, Lung, and Blood Institute (NHLBI) publish free guides about the DASH plan. The only expense is buying healthy foods that contain potassium, fiber, protein and calcium. The plan can be focused on reducing calories to boost your heart health, improve blood sugar control and shed pounds.
- The other eating plan at the top of the research list is the Biggest Loser. There are a few Biggest Loser books to follow, basically focused on eating well for 30 days or 6 weeks. The eating plan encourages people to eat healthy foods, exercise for at least 2 ½ hours per week, keep a food journal and practice portion control. Using portion control plates is a helpful way to plan balanced meals and avoid eating too much. Regular meals are encouraged, which is also important for people with diabetes to avoid blood sugar spikes. The key is to balance calories and portions. The goal is to encourage people to view food differently and make healthy choices.
- The goal of the Mayo Clinic Diet is to lose weight. Many people lose 6 to 10 pounds during the first 2 weeks, then 1 to 2 pounds weekly until reaching their goal weight. Unhealthy eating habits are broken and good ones are adopted by following a specialized food pyramid. There are 15 basic habits focused on losing weight and adopting new lifestyle habits. People do not count calories and can snack throughout the day on vegetables and fruits. If trying this plan, you must count fruits since they count as a carbohydrate. After 2 weeks, you start to learn how many calories to eat based on whether you want to lose weight or maintain a certain weight. Plus, you learn where those calories should be coming from to develop healthy eating habits for a lifetime.
- Harvard-educated doctor Andrew Weil developed the Anti-Inflammatory Diet to help people reduce the inflammation associated with chronic diseases such as diabetes. Weil contends certain foods can cause or combat inflammation. This eating plan includes limited amounts of animal protein with a menu rich in fiber-filled vegetables and fruit, oily fish and plenty of water to stay hydrated. The goal is to boost physical and mental health. Walking and other types of exercise are encouraged. The dietary intake is 2,000 to 3,000 calories daily, based on a person’s size, activity level and gender.
- The Mediterranean Diet is another eating plan often recommended for people with diabetes. This eating plan has been shown to boost weight loss, help control diabetes and promote better heart and brain health as well as help prevent cancer. People can shed pounds and combat a myriad of chronic diseases. It focuses on weight control and an active lifestyle. The eating plan is low in saturated fat, sugar and red meat with plenty of nuts, produce and healthy foods such as olive oil, whole grains, beans, herbs, fish and even a bit of red wine. Red meat and sweets are only to be eaten on special occasions.
- Remember to always check with your health care provider before starting any new program but these are all well thought out eating plans which could do a body good!
These five eating plans are beneficial for people with diabetes who want to lose weight, improve blood sugar control and develop healthier lifestyle habits. Each one follows a unique routine that focuses on certain foods and activities. Discuss the options with your health care team to find the best one for you.