Managing Diabetes: The Best Diets for Diabetics

Poor diet can make diabetes a difficult disease to control. A healthy diet is essential for people with diabetes to maintain their blood glucose levels in a normal range. What constitutes a healthy eating plan can differ for those with diabetes and those looking to lose a few pounds.

For the Best Diets For Diabetes list, Forbes Health’s editorial team interviewed a panel of nutrition experts who evaluated 28 diets for their impact on diabetes. Discover the diets that have the highest average score for our diabetes category.

Best Diets for Diabetics

What is Diabetes?

Diabetes is a serious disease in which blood glucose or blood sugar is elevated. The majority of the carbohydrates in your diet are broken down to glucose and then released into the bloodstream. When your blood sugar rises, your pancreas releases insulin, which then allows glucose to enter your cells and be used for energy.

When a person has diabetes, the body does not produce enough insulin or cannot use it effectively. As a consequence, glucose stays in the bloodstream and causes blood sugar levels to rise.

Over time, high blood glucose levels may cause a variety of health issues.

  • Heart Disease
  • Stroke
  • Kidney disease
  • Eye problems
  • Periodontal disease
  • Nerve damage

Diabetes is not curable, but it can be managed effectively with the correct diet and regular maintenance.

There are two types of diabetes: Type 1 and Type 2.

Type 1 – diabetes

This type of diabetes can be caused by an autoimmune response, in which the body attacks cells that produce insulin in the pancreas. Type 1 diabetes usually affects children and young adults and requires daily insulin supplementation.

Type 2 – Diabetes

It is more common in adults than children, but it can occur at any age. This type of diabetes occurs when your body does not produce or use insulin effectively. Obesity is the main risk factor for type 2 diabetes, so a healthy lifestyle and diet can help you avoid it. Research has shown that women with a BMI of 30 kg/m are 28 times more likely to develop type 2 diabetes than those of normal weight.

Best foods for people living with diabetes

Fatty fish

Omega-3 fatty acids DHA, EPA, and sardines are excellent sources for heart health. ( 1Trusted source).

It is important to consume enough of these healthy fats regularly, especially for those with diabetes who are at an increased risk of stroke and heart disease.

DHA and EPA may protect your cells that line the walls of your blood vessels. They also reduce markers for inflammation and improve your arteries’ function.

People who regularly eat fatty seafood have a reduced risk of developing acute coronary syndromes (like heart attacks) and are also less likely to succumb to heart disease.

Eating fatty fish can also help to regulate blood sugar levels, according to studies.

The study involved 68 overweight or obese adults. Participants who ate fatty fish showed significant improvements in their post-meal blood glucose levels compared to those who ate lean fish. ( 3Trusted source).

Fish is a good source of high-quality proteins that help you feel satisfied and stabilize your blood sugar levels.

Greek yogurt

The results of a long-term study that included health data from over 100,000 participants showed that daily consumption of yogurt is linked to an 18 percent lower risk for developing type 2 diabetes. (13 trusted sources).

You may lose weight if this is your personal goal.

Researchers have found that yogurt and other dairy products may help people with type 2 diabetes lose weight and improve their body composition ( 14Trusted source).

Yogurt contains high levels of calcium and protein. It also contains a type of fat known as conjugated Linoleic Acid (CLA). This can help you stay fuller for longer.

Greek yogurt is also lower in carbs than conventional yogurt, with only 6-8 grams per serving.

This is also a higher protein food, which can help you lose weight by reducing your appetite and calorie intake.

Best Diets for Diabetics

Nuts

Nuts contain a lot of nutrients and are tasty.

Nuts are generally low in carbs and high in fiber, but some nuts have higher amounts.

Researchers have found that regular consumption of nuts can reduce inflammation and also lower levels of blood sugar and bad cholesterol.

People with diabetes may also benefit from eating nuts to improve their cardiovascular health.

The results of a 2019 study that involved more than 16,000 participants who had type 2 diabetes showed that eating nuts such as hazelnuts and almonds reduced their risk of death and heart disease.

Nuts can also improve blood sugar levels, according to research.

The study found that walnut oil consumption daily helped to improve blood glucose levels in people with type 2 Diabetes.

Low-Carb

You do not have to stop eating carbohydrates if you have diabetes. Speak to your doctor if you’re interested in trying a low-carb diet, such as Atkins or South Beach. The research on low-carbohydrate diets and type 2 diabetes remains mixed. A review by 25 experts concluded that this type of diet should be the first step to managing diabetes, as it “reliably reduces high blood sugar.”

Mediterranean Diet

This diet is heart-healthy and includes lots of fruits, vegetables, fish, poultry, nuts, olive oils, legumes, and whole grains. You will not consume red meat, butter, or salt. The diet has been shown to help control blood sugar levels. The American Diabetes Association suggests that you drink wine with your meals but no more than two drinks per day for men and one glass of wine if it’s a woman.

Dash

Many nutrition experts recommend this diet plan to lower blood pressure because it focuses on fruits, vegetables, and whole grains. It also includes lean meats, fish, nuts, and beans. It does allow some sweets. Eat them in moderation. In a 2011 study, it was found that it could improve insulin sensitivity if it is part of a weight-loss program combined with exercise.

The Zone Diet

The goal is to maintain a stable blood sugar level. The meals are made up of 40% carbohydrates, 30% proteins, and 30% fat. The glycemic rating of carbs is used to determine whether they are good or bad. You can eat foods such as chicken and barley but not potato and egg yolks.

It may be worth it. A 2015 study showed that it was effective in reducing glycemic levels and reducing waist circumference. You can ask your doctor for more information.

What should I eat to prevent diabetes?

The right food for diabetes is a wide variety of foods that come from all food groups.

  • Fruits and vegetables
  • Whole grains such as brown rice, whole wheat, barley and quinoa
  • Proteins such as chicken, turkey and fish, nuts, beans, lentils, and tofu
  • Nonfat or Low-fat dairy products such as yogurt, milk and cheese

What foods should I avoid to manage my blood sugar levels?

You may need to reduce your intake of foods and beverages that are high in carbohydrates. You can still enjoy carbs. You will need to consume them less frequently or in smaller quantities.

You should avoid eating or drinking high-carbohydrate foods and beverages, including:

  • Sugary foods such as cookies, cakes, ice cream, sweetened cereals, and canned fruit with added sugar
  • Drinks with sugar added, like juice, regular soda, and regular energy or sports drinks
  • White rice, tortillas, breads, and pasta, especially those made from white flour
  • White potatoes, corn, and peas are all starchy vegetables

Limit the amount of fat, sodium, and alcohol that you consume.

Best Diets for Diabetics

What else should I know about diabetic food?

It’s crucial to eat enough food each day if you have diabetics. You will be given a plan that includes how much food to eat so you can get the correct amount of carbohydrates in every meal or snack. You will learn to measure and count your food.

It is important to eat at the right time. To avoid low or high blood sugar, you will need to plan regular and balanced meals. It can be beneficial to eat the same amount of carbs each time you eat.

You will learn how to follow your eating plan both at home and out.

It takes some effort to eat healthy and control your blood sugar. The reward is the chance to lead a healthy life, even with diabetes.

Conclusion:

Diets that regulate blood sugar levels reduce complications, and promote a healthy body weight are the best for people with diabetes. These diets tend to emphasize foods that are high in nutrients, like whole grains, proteins, lean vegetables, and healthy fats. Also, they encourage mindful eating and portion control.

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