Userful Best Diabetes Diets

Best Diabetes Diets

Diet is a crucial tool for managing diabetes, and weight loss can help people who are overweight prevent Type 2 diabetes. The experts who rated the 32 diets below evaluated each one on its ability to both prevent and manage diabetes. The Biggest Loser Diet and the Dietary Approaches to Stop Hypertension (DASH), an eating plan endorsed by the government, came out on top.


DASH Diet

The claim: A healthy eating pattern is key to deflating high blood pressure – and it may not hurt your waistline, either.
The theory: Nutrients like potassium, calcium, protein and fiber are crucial to fending off or fighting high blood pressure. You don’t have to track each one, though. Just emphasize the foods you’ve always been told to eat (fruits, veggies, whole grains, lean protein and low-fat dairy), while shunning those we’ve grown to love (calorie- and fat-laden sweets and red meat). Top it all off by cutting back on salt, and voilà!

How does the DASH Diet work?

For a 2,000-calorie diet, you should shoot each day (unless otherwise noted) for 6-8 servings of grains; 4-5 each of veggies and fruit; 2-3 of fat-free or low-fat dairy; 6 or fewer of lean meat, poultry and fish, with one serving being equivalent to an ounce; 4-5 (a week) of nuts, seeds and legumes; 2-3 of fats and oils; and 5 or fewer (a week) of sweets. DASH suggests capping sodium at 2,300 milligrams a day and eventually working to stay under 1,500 mg.

It’s OK to ease into DASH. Try adding just one vegetable serving to a meal, and a fruit serving to another. Go (sort of) vegetarian by preparing two or more meat-free dishes each week. And start using the herbs and spices hiding in the back of the pantry – they’ll make you forget the salt’s not on the table. Meanwhile, you’ll be encouraged to stick to a regular physical-activity program.

Likely, provided you follow the rules, and especially if you design your plan with a “calorie deficit.”
Can it prevent or control diabetes?
A few studies show favorable results, and the approach is generally viewed as an ideal eating pattern for both. Moreover, DASH echoes dietary advice touted by the American Diabetes Association.

Can it prevent or control diabetes?

A few studies show favorable results, and the approach is generally viewed as an ideal eating pattern for both. Moreover, DASH echoes dietary advice touted by the American Diabetes Association.

Prevention: 
Being overweight is one of the biggest risk factors for Type 2 diabetes. Although DASH isn’t specifically designed for weight loss, it will likely help you lose weight and keep it off – almost certainly tilting the diabetes odds in your favor. Combining DASH with calorie restriction has also been found to reduce risk factors associated with metabolic syndrome, which increases the chances of developing diabetes and heart problems.

Control:
A small study published in 2011 in Diabetes Care found Type 2 diabetics on DASH reduced their levels of A1C – a measure of blood sugar over time – and their fasting blood sugar after eight weeks. Because there are no rigid meal plans or prepackaged foods, you can ensure that what you’re eating doesn’t go against your doctor’s advice.
Fat. You’ll stay within the government’s recommendation that 20 to 35 percent of daily calories come from total fat. As for saturated fat, you’ll stay well below the government’s 10 percent max.

Protein. 
DASH is within the acceptable range for protein consumption.

Carbohydrates.
DASH provides the recommended amount of carbohydrates.

Salt. 
The majority of Americans eat too much salt. The recommended daily maximum is 2,300 mg., but if you’re 51 or older, African-American or have hypertension, diabetes or chronic kidney disease, that limit is 1,500 mg. DASH has specific meal plans for both sodium caps.

Other key nutrients. 
The 2010 Dietary Guidelines call these “nutrients of concern” because many Americans get too little of one or more of them:

Fiber. 
Getting the recommended daily amount – 22 to 34 grams for adults – helps you feel full and promotes good digestion. DASH provides more than enough.

Potassium. 
A sufficient amount of this important nutrient, according to the 2010 Dietary Guidelines, counters salt’s ability to raise blood pressure, decreases bone loss and reduces the risk of developing kidney stones. It’s not that easy to get the recommended daily 4,700 mg. from food. (Bananas are high in potassium, yet you’d have to eat 11 a day.) Most Americans take in far too little. At about 4,900 mg., DASH more than meets the government’s recommendation – one of few diets that manages to do so.

Calcium. 
This mineral is essential not only to build and maintain bones but to make blood vessels and muscles function properly. Many Americans don’t get enough. Women and anyone older than 50 should try especially hard to meet the government’s recommendation of 1,000 mg. to 1,300 mg. You shouldn’t have trouble on DASH.

Vitamin B-12.
Adults should shoot for 2.4 micrograms of this nutrient, which is critical for proper cell metabolism. DASH provides more than enough.

Vitamin D. 
Adults who don’t get enough sunlight need to meet the government’s 15 microgram recommendation with food or a supplement to lower the risk of bone fractures. DASH comes up a little short, but choosing a vitamin-D fortified cereal can help. Also, just 3 ounces of sockeye salmon, which packs almost 20 micrograms of vitamin D, will satisfy the requirement.
Supplement recommended? No.

How easy is it to follow?
While it may be difficult to give up your favorite fatty, sugary and salty fare, DASH doesn’t restrict entire food groups, upping your chances of sticking with it long-term.

Eating out. Difficult, 
Since restaurant meals are notoriously salty, oversized and fatty. If you do dine out, NHLBI suggests avoiding salt by shunning pickled, cured or smoked items; limiting condiments; choosing fruits or vegetables instead of soup; and requesting the chef find other ways to season your meal.

Alcohol. 
Too much can elevate blood pressure and damage the liver, brain and heart. If you drink, do so in moderation – that’s one drink a day for women, two a day for men. (A drink is considered 12 ounces of beer, 5 ounces of wine or 1½ ounces of liquor.)

Fullness:
Nutrition experts stress the importance of satiety, the satisfied feeling that you’ve had enough. DASH emphasizes lean protein and fiber-filled fruits and veggies, which should keep you feeling full – even if you’ve reduced your calorie level slightly to support weight loss.

Taste:
Although you may miss salty popcorn and potato chips, your taste buds should eventually adjust. Avoid blandness by getting friendly with herbs and spices.