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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.
Mediterranean Diet
Clearly. The Mediterranean diet has been associated with a decreased risk for heart disease, and it’s also been shown to reduce blood pressure and “bad” LDL cholesterol. If your Mediterranean approach largely shuns saturated fat (which contributes to high cholesterol), and includes healthier mono- and polyunsaturated fats in moderation (which can reduce cholesterol), you’ll do your heart a favor.
A study published in the New England Journal of Medicine in 2013 found that about 30 percent of heart attacks, strokes and deaths from heart disease can be prevented in high-risk people if they switch to a Mediterranean diet. These findings are based on the first major clinical trial to measure the eating approach’s effect on heart risks; it ended early, after about five years, because the results were so clear. Researchers say the study’s results provide evidence that the diet is a “powerful” tool in reducing heart disease risk, including among those already on statins or blood pressure drugs.
Can it prevent or control diabetes?
Prevention:
Being overweight is one of the biggest risk factors for type 2 diabetes. If you need to lose weight and keep it off, and a Mediterranean diet helps you do it, you’ll almost certainly tilt the odds in your favor. Research also suggests following a healthy Mediterranean-style diet may reverse or reduce the risk of developing metabolic syndrome, which can lead to type 2 diabetes and heart disease.
A study published in the journal Diabetologia in August 2013 suggests that people who follow a Mediterranean diet have a lower risk of developing type 2 diabetes, compared with those who don’t follow the eating style. The study was based on dietary and diabetes data from more than 22,295 people who were followed for more than 11 years. Researchers found that those who most closely adhered to a Mediterranean-style diet were 12 percent less likely to develop diabetes than those who followed it the least.
Control:
A Mediterranean diet can be in line with the American Diabetes Association’s nutrition guidance. And because there are no rigid meal plans or prepackaged meals, you can ensure that what you’re eating doesn’t go against your doctor’s advice. Some research has shown that diabetics on a Mediterranean diet may improve their levels of hemoglobin A1C, a measure of blood sugar over time.
The approach is generally safe for everyone, from kids and adults to seniors. Still, those with health conditions should talk with their doctor before making major dietary changes.
Fat.
You’ll stay within the government’s recommendation that between 20 to 35 percent of daily calories come from fat.
Protein.
It’s within the 10 to 35 percent of daily calories the government recommends.
Carbohydrates.
At 50 percent of daily calories, you’ll align with the recommended range.
Salt.
The majority of Americans eat too much salt. The recommended daily maximum is 2,300 milligrams, but if you’re 51 or older, African-American, or have hypertension, diabetes, or chronic kidney disease, that limit is 1,500 mg. The sample menu provided by Oldways is under both caps, but it’ll be up to you to choose low-sodium foods and stop reaching for the saltshaker.
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 of 22 to 34 grams for adults helps you feel full and promotes good digestion. You shouldn’t have any trouble meeting your goal.
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.) The majority of Americans take in far too little. The sample Mediterranean menu fell just short of the recommendation, but because you’re almost certainly eating more fruits and veggies than you were before, you’ll likely get more potassium than most.
Calcium.
It’s 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 to 1,300 mg. The sample menu didn’t provide enough, but eating more yogurt, tofu, and fortified cereals and juice should do the trick.
Vitamin B-12.
Adults should shoot for 2.4 micrograms of this nutrient, which is critical for proper cell metabolism. Working in yogurt and fortified foods, like cereals, can bring you closer to that goal.
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. Low-fat dairy and fortified cereals will help you meet the requirement.
Supplement recommended? N/A
How easy is it to follow?
Because Mediterranean diets don’t ban entire food groups, you shouldn’t have trouble complying long-term.
Eating out.
If you do, embrace the diet’s affinity for sharing by ordering one entrée for the two of you. And be sure to start with a house salad or order extra veggies à la carte to get your fill.
Alcohol.
What’s a Mediterranean diet without wine? While certainly not required, a glass a day for women and two a day for men is fine if your doctor says so. Red wine has gotten a boost because it contains resveratrol, a compound that seems to add years to life—but you’d have to drink hundreds or thousands of glasses to get enough resveratrol to possibly make a difference.
Timesavers.
None, unless you hire somebody to plan your meals, shop for them, and prepare them.
Extras.
You’ll find lots of free Mediterranean diet resources on the Oldways website, including an easy-to-understand food pyramid; printable grocery list; gender- and age-specific tips on making the Mediterranean switch; a quick-read “starter” brochure; a recipe newsletter; and even a glossary defining Mediterranean staples, from bruschetta to tapenade.
Fullness:
Nutrition experts emphasize the importance of satiety, the satisfied feeling that you’ve had enough. Hunger shouldn’t be a problem on this diet; fiber is filling, and you’ll be eating lots of fiber-packed produce and whole grains.
Taste:
You’re making everything, so if something doesn’t taste good, you know who to blame.
Does the diet allow for restrictions and preferences?
Anyone can follow this approach—choose your preference for more information.
Vegetarian and vegan
Gluten-free
Low-salt
Kosher
Halal
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