Type 2 Diabetes Diets
That Work
Do you want to reduce weight and control your blood sugar?
You have a lot of options when it comes to programming.
"The more weight you reduce, the better your levels will
be. However, how you go about doing it is mainly up to you "Michael
Dansinger, MD, head of Tufts Medical Center's Diabetes Reversal Program and
nutrition doctor for NBC's The Biggest Loser, agrees.
However, some options are healthier and safer than others, so
consult your doctor or a trained dietitian before beginning. Meanwhile, have a
look at some of the most popular plans.
DASH Diet
The DASH (Dietary Approaches to
Stop Hypertension) diet is well-known for lowering blood pressure, but it's
also a good option for diabetics.
According to Sonya Angelone, RD, a
consulting nutritionist and spokeswoman for the Academy of Nutrition and Dietetics,
"it's a plant-focused diet that's high in fruit, vegetables, nuts, and
legumes, as well as low-fat dairy, lean meat, fish, poultry, whole grains, and
heart-healthy fats." "It's simple to follow, good for the entire
family, and effective for weight loss."
Toby Smithson, RD, a certified diabetes educator and founder
of DiabetesEveryDay.com, adds that the fact that it has been proved to reduce
blood pressure is a huge plus. "Hypertension affects nearly two-thirds of
persons with diabetes," she explains.
"The more weight you reduce, the better your [blood
sugar] will be, but how you go about doing it is mainly up to you." — Dr.
Michael Dansinger
Mediterranean Diet
According to Constance Brown-Riggs,
RD, a certified diabetes educator and author of The African American Guide to
Living Well With Diabetes, the Mediterranean Diet is an enjoyable choice for
people with diabetes because it includes plenty of fresh, seasonal food, plenty
of produce, heart-healthy olive oil, and a little wine.
According to the American Diabetes
Association, this eating approach can aid with blood sugar control and reduce
the risk of heart disease.
According to Smithson, studies show
that people are more likely to keep to this regimen, “so it may help you avoid
yo-yo dieting.”
Smithson recommends consulting a
dietician if you wish to follow the Mediterranean Diet. "The carbohydrate
group accounts for half of the foods in this diet. Even if they're good carbs,
they must be tracked throughout the day."
The VB6 Diet by Mark Bittman
The key to this plan's success is
being a part-time vegan ("VB6" stands for "vegan before 6
p.m."). Jaclyn London, RD, senior dietitian at The Mount Sinai Medical
Center in New York, adds, "It's one of my favorites."
"Because you're eating more
plant-based meals, you're consuming more fiber and less saturated and trans
fat," she explains. "It's basically a healthy way of eating in
general."
The VB6 Diet also stresses the need
of knowing where your tiny portions of meat, fish, and dairy come from.
"It's meant to limit you so you can make better decisions when you do
indulge,” London explains. “You're putting money aside for that small piece of
grass-fed, local beef."
Volumetrics Diet
You eat a lot of water-rich items
on this diet, such as fruits, vegetables, and broth-based soups. Whole grains
are also a must-have because they're high in fiber, which keeps your blood
sugar levels in check.
"I believe in the Volumetrics
Diet since it is healthy and filling," London explains.
Biggest Loser Diet
This plan, which is based on the
successful TV show requires you to consume a set percentage of carbohydrates,
protein, and fat.
The Biggest Loser Diet is good for
diabetics and easy to keep to because no food groups are completely off-limits,
according to Smithson.
According to Brown-Riggs, the
strategy restricts refined carbs and other high-carb foods, which may be
beneficial to persons with diabetes. "It appears to be a well-balanced
meal that adheres to the basic diabetes rules," she explains.
American Diabetes
Association Carbohydrate Counting
In the classic sense, it isn't a
"diet." The main goal isn't to lose weight.
Counting carbs is an excellent
technique to keep track of your blood sugar levels. Many high-carb foods are
also high in calories, so cutting back on them can help you lose weight.
If you go this route, find out how
many carbs to eat at each meal from your doctor or a diabetes educator (45-60
grams per meal is an average, but your number could be different.) According to
Smithson, "a unique meal plan must be established based on your
nutritional requirements, caloric demands, medications, and exercise
routine."
The Spectrum/Ornish Diet
People who followed the Ornish Diet
(which is essentially a vegetarian diet) for a year dropped an average of 11
pounds and many of them were able to reduce their diabetes medication dosage
or switch from insulin to oral medicine, according to research.
The caveat is that this diet maybe
a little too limiting for some individuals, making it difficult to stick to if
you're not used to exclusively consuming plant-based meals.
"The majority of people can't
make a 180-degree turn," Brown-Riggs says. The Ornish Spectrum, a more
flexible variation, might be easier to follow.
The Weight Watchers
You track "points" rather
than calories, you have access to peer assistance, and nothing is off-limits.
However, because you can spend your points on anything you choose, you can lose
weight without making healthy choices (such as by eating too many processed
foods).
"The primary focus of Weight
Watchers is weight loss, and persons with diabetes must still be mindful of how
many carbohydrates they consume in a given meal," Brown-Riggs explains.
"You may totally follow it," says the author, "but if you have
diabetes, you should be conscious that it isn't just about the points."
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