HomeVideoThe Best Diabetes-Friendly Diets to Help You Lose Weight

The Best Diabetes-Friendly Diets to Help You Lose Weight



The Best Diabetes-Friendly Diets to Help You Lose WeightMaintaining a healthy weight is important for everyone, but if you have diabetes, excess weight may make it harder to control your blood sugar levels and may increase your risk for some complications.Losing weight can be extra challenging for people with diabetes. 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 there are many popular diets that may be beneficial.What should you eat?If you have diabetes, you should focus on eating lean protein, high-fiber, less processed carbs, fruits, and vegetables, low-fat dairy, and healthy vegetable-based fats such as avocado, nuts, canola oil, or olive oil.You should also manage your carbohydrate intake. Have your doctor or dietitian provide you with a target carb number for meals and snacks.Generally, women should aim for about 45 grams of carb per meal while men should aim for 60.Ideally, these would come from complex carbs, fruits, and vegetables. The American Diabetes Association offers a comprehensive list of the best foods for those with diabetes.Their recommendations include: whole grains, such as brown rice and whole-wheat pasta nonstarchy vegetables such as asparagus, broccoli, collard greens, kale, and okra oily fish such as salmon, mackerel, tuna, and sardines Staying hydrated is also important when it comes to overall health.Choose noncaloric options such as water and tea whenever possible. What should you reduce?The DASH plan was originally developed to help treat or prevent high blood pressure (hypertension), but it may also reduce 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.People with diabetes on this plan are advised to reduce their sodium intake to 1,500 milligrams per day.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 study in Diabetes Spectrum.Red meat may be consumed once per month. 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 modern agriculture is to blame for chronic disease.Followers of the paleo diet eat only what our ancient ancestors would have been able to hunt and gather.The paleo diet may be a good option for people with diabetes as long as the person does not have kidney disease.According to a three-month study in the Journal of Diabetes Science and Technology, a paleo diet may improve glycemic control in the short term for people with type 2 diabetes.Gluten-free diets have become trendy, 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 the American Diabetes Association, 10 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 need to.Some people with diabetes focu

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