【ADA Approved】 Those Diet Plans are Benefits for Diabetes
There are thousands of ways to lose weight, but have you noticed that many of them are limited to certain groups of people? For example, they are not suitable for people with heart disease, people with poor liver and kidney function, or people with diabetes. Many people with diabetes will find it difficult to find a way to lose weight that works for them. The American Diabetes Association (ADA) recommends that “many different diet plans are benefits for diabetes”. Here, we’ve covered some classic diabetes diets so you won’t be confused as to where to start.
Mediterranean Diet
What is the Mediterranean diet?
The Mediterranean diet is a diet rich in vegetables, fruits, fish, seafood, legumes, nuts, and small amounts of grains, based on the use of vegetable oils (which contain unsaturated fatty acids) rather than animal oils (which contain saturated fatty acids), especially olive oil.
In general, the Mediterranean diet is dominated by natural nutrients, including olive oil, vegetables, fruits, fish, seafood, and beans, with moderate amounts of red wine and garlic, complemented by unique condiments. The researchers found that countries such as Italy and Greece had lower rates of chronic disease and advocated for people to emulate the eating habits of these countries.
Benefits for Diabetes:
Numerous studies have shown that following a Mediterranean diet can reduce A1C levels, improve fasting blood sugar levels and insulin sensitivity, aid in weight loss and reduce cardiovascular risk. Following this diet can also greatly reduce the likelihood of developing type 2 diabetes.
Dash Diet
The DASH diet is a diet developed in 1997 by the large American Hypertension Control Program (DASH), which was found to emphasize foods that are naturally low in sodium, high in potassium, and high in fiber (vegetables, fruits, and whole foods) to reduce fat and cooking oil, especially It is an animal fat rich in saturated fatty acids, which can effectively lower blood pressure.
Processed foods and foods high in sodium, added sugar, trans fat, and saturated fat are severely restricted on this diet.
Benefits for Diabetes:
Heart disease is an important disease that people with type 2 diabetes need to prevent, and research shows that the DASH diet can effectively lower blood pressure in people with diabetes and may help improve blood lipids.
However, it is important to note that this diet is high in carbohydrates. People with diabetes need to adjust their carbohydrate intake according to their actual situation.
Vegetarianism (vegetarianism)
Vegetarianism relies on plant foods (vegetables, fruits, nuts, seeds, legumes, soybeans, etc.) to meet energy and nutritional needs. Of course, you can also eat some milk, dairy products, eggs, and sometimes fish. Among vegetarians, the vegan diet is the strictest form of vegetarianism because it means avoiding all animal products.
Benefits for Diabetes:
Research shows that following a plant-based diet can improve insulin sensitivity, improve blood sugar control, and may reduce the risk of type 2 diabetes. Eating a largely plant-based diet can keep you full and help you lose weight.
It’s important to note that being “vegan” or “vegan” doesn’t necessarily mean that what you eat is healthy. Many processed foods are vegetarian or vegan, and they contain high amounts of added sugars, trans fats, and saturated fats. People with diabetes should avoid this diet.
Paleo Diet
The paleo diet sounds a little intimidating. But it got its name because it wants people to follow the traditional diet thousands of years ago when human beings were very healthy and free of various sub-health diseases.
Specifically, this diet promotes the consumption of locally grown herbivores, organic vegetables and fruits, nuts, and fats such as coconut oil, olive oil, flaxseed oil, and avocados.
As you can see, these are low glycemic index foods. By contrast, foods newly created by human civilization, such as beans, grains, dairy products, potatoes, processed foods, refined vegetable oils, added sugars, and alcohol, should be avoided.
However, it’s important to note that stopping consuming large amounts of carbohydrates may cause hypoglycemia in people with diabetes who use insulin or other medications.
Additionally, since animal protein is often the main source of protein in this diet, limiting saturated fat intake to reduce the risk of cardiovascular disease is also something people with diabetes should be aware of.