What is the best diabetic diet to help you lose weight? If you are trying to pick a weight loss diet and you are diabetic, you want to make sure you pick safe and healthy weight loss diets that won’t affect your blood sugar levels in a negative way.
Here are some good diets that are healthy for a diabetic.
What is the best diabetic diet to help you lose weight? Photo credit: iStock-bit245
The Dash Diet is an eating plan that was created to help manage your blood pressure levels. It focuses on portion size and healthy foods. It encourages the person to eat less sodium while increasing the intake of magnesium, calcium, and potassium.
The Mediterranean Diet focuses on food that come from the Mediterranean region of the world. And this diet consists of:
- Whole grains
- Vegetables
- Fruits
- Fish
- Eggs
- Nuts and seeds.
- Herbs and spices
There was a 2 year study of 36 adults who had obesity and type 2 diabetes. And they followed a Mediterranean diet, low carb diet and a low fat diet. Out of the study the Mediterranean diet was a more positive diet in terms of changes in insulin and fasting glucose levels as well as weight loss.
A low carbs diet has been shown in a 2021 review study to be favorable blood sugar and weight loss wise for people that have Type 2 diabetes. Some of the foods on a low carbs diet is the following:
- vegetables
- fish
- chicken
- eggs
Someone who is on a low carbs diet would be someone consuming 20 to 50 grams of carbs per day.
The Paleo Diet focuses on fruits, vegetables, lean meat and fish and this is how people ate thousands of years ago. A 2021 study showed that people following a Paleo Diet was more favorable on weight loss, managing blood pressure levels, body weight, and bodyfat loss.
Here are some other healthier eating tips if you have type 2 diabetes.
- Eat less salt and sodium.
- Limit your alcohol intake.
- Eat less red processed meat.
- Choosing healthier carbs
- Reduce consumption of sweetened beverages
- Choose healthier fats.
- Drink up to 8 glasses of water daily.
- Get enough sufficient sleep like up to 8 hours a day.
“Studies have shown that the Mediterranean diet and Paleo diet are favorable for maintaining positive blood sugar levels and weight loss if you are diabetic.” Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line is the best diabetic diet to help you lose weight is a diet that focuses on fruits, vegetables, whole grains, lean proteins, and healthy fats. Studies have shown that the Mediterranean diet and Paleo diet are favorable for maintaining positive blood sugar levels and weight loss if you are diabetic.
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References
Campbell, A. P. (2017). DASH eating plan: An eating pattern for diabetes management. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5439361/Trusted Source
Challa, H. J., et al. (2021). DASH Diet To Stop Hypertension. https://www.ncbi.nlm.nih.gov/books/NBK482514/Trusted Source
Diabetes diet, eating, & physical activity. (2016). https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activityTrusted Source
Eating with diabetes. (n.d.). https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes
Food and keeping active. (2020). https://www.nhs.uk/conditions/type-2-diabetes/food-and-keeping-active/
Goldenberg, J. Z., et al. (2021). Efficacy and safety of low and very low carbohydrate diets for type 2 diabetes remission: systematic review and meta-analysis of published and unpublished randomized trial data. https://www.bmj.com/content/372/bmj.m4743Trusted Source
Jardine, M. A., et al. (2021). Perspective: Plant-based eating pattern for type 2 diabetes prevention and treatment: Efficacy, mechanisms, and practical considerations. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8634508/Trusted Source
Joshi, S., et al. (2018). Pros & cons of some popular extreme weight-loss diets. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6366252/Trusted Source
Mårtensson, A., et al. (2021). Using a paleo ratio to assess adherence to paleolithic dietary recommendations in a randomized controlled trial of individuals with type 2 diabetes. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8002510/Trusted Source
McMacken, M., et al. (2017). A plant-based diet for the prevention and treatment of type 2 diabetes. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466941/Trusted Source
Mottalib, A., et al. (2017). Weight management in patients with type 1 diabetes and obesity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5569154/Trusted Source
Pollakova, D., et al. (2021). The impact of vegan diet in the prevention and treatment of type 2 diabetes: A systematic review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235036/Trusted Source
