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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.
Ornish Diet
Ornish Diet Can be tailored to losing weight, preventing or reversing diabetes and heart disease, lowering blood pressure and cholesterol, and preventing and treating prostate or breast cancer.
The claim: It’s scientifically proven to make you “feel better, live longer, lose weight, and gain health.”
The theory: The more you change your diet, the more health benefits you reap.If you want to reverse heart disease—which research shows may be possible at the rigorous end of this diet’s spectrum of choices—you’re looking at big changes.If you indulged yesterday, make more healthful choices today; if you didn’t have time for a run yesterday, make it a must-do today. What matters most is your overall approach—if it’s doable and pleasurable over the long haul, you’ll stick with it for life.
How does the Ornish Diet work?
On nutrition, Ornish categorizes food into five groups from most (group 1) to least (group 5) healthful. training, and flexibility; you decide what you do and when.Finally, Ornish says that spending time with those you love and respect, and leaning on them for support, can powerfully affect your health in good ways.
Ornish applies these “spectrums” to a host of common health problems, dedicating chapters to losing weight, lowering cholesterol and blood pressure, preventing and reversing type 2 diabetes and heart disease, and preventing and treating prostate and breast cancers.
The program to reverse heart disease is the one for which Ornish is best known. Given the ambitious goal, it’s unsurprising that doing it right, at the most healthful end of the spectrum, doesn’t give you much wiggle room. Only 10 percent of calories can come from fat, very little of it saturated. Most foods with any cholesterol or refined carbohydrates, oils, excessive caffeine, and nearly all animal products besides egg whites and one cup per day of nonfat milk or yogurt are banned. Fiber and lots of complex carbohydrates are emphasized. Up to 2 ounces of alcohol a day are permitted, but guardedly.
Does it have cardiovascular benefits?
Without question. Ornish and a team of researchers were the first to show that heart disease, beyond being stoppable, can also be reversed, without drugs or surgery, through changes in diet and lifestyle. In a randomized trial of 48 heart-disease patients published in 1990 in The Lancet, the Ornish program to reverse heart disease reversed artery blockages after one year—and continued to do so after five years. The changes were highly meaningful when compared to a control group, whose condition worsened at both points. The diet has also been shown to lower blood pressure and decrease both total and “bad” LDL cholesterol.
Can it prevent or control diabetes?
Very likely.
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 an Ornish diet helps you do it, you’ll almost certainly tilt the odds in your favor.
Control:
Because you develop your own plan on the Ornish diet, you can ensure that what you’re eating doesn’t conflict with your doctor’s advice. Ornish’s basic principles of emphasizing whole grains and produce and shunning saturated fat and cholesterol are right in line with American Diabetes Association guidelines.
Fat.
Ornish diet plans are likely to be below, perhaps far below, the government’s recommended 20 to 35 percent of daily calories from fat.
Protein.
In line with the 10 to 35 percent of daily calories the government recommends.
Carbohydrates.
Most Ornish plans should fall within the government’s 45 to 65 percent recommendation; Ornish’s plan to reverse heart disease slightly exceeds it.
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. Two sample Ornish plans were below the 2,300 mg. cap; with a little finagling, you shouldn’t have trouble staying under the more restrictive target.
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. It should be a breeze meeting that goal on Ornish.
Potassium.
A sufficient amount of this important nutrient, according to the 2010 Dietary Guidelines, counters salt’s capacity 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 Ornish plans are two of very few that manage to attain and even surpass the recommendation.
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. You should clock in somewhere around your goal.
Vitamin B-12.
Adults should shoot for 2.4 micrograms of this nutrient, which is critical for proper cell metabolism. You’ll meet or exceed this recommendation on Ornish.
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. Sample Ornish plans came in just under the target.
Supplement recommended? Yes. Omega-3, and a multivitamin as insurance (in case you’re not as virtuous as you should be).
How easy is it to follow?
Well, how much fat will you include? Research shows most dieters have a hard time sticking to a plan that restricts fat to 10 percent of daily calories. If your health doesn’t depend on it (i.e., you don’t have heart disease), working with a slightly higher fat intake may help you keep a firm hold on the wagon.
Eating out.
Fine, but try to find restaurants that will cater to special requests. And eat slowly—you’ll know when you’ve had enough, and you’ll enjoy your food more.
Alcohol.
If you choose to drink, savor it in moderation. That’s generally considered no more than 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.)
Extras.
Ornish offers a table that details the health benefits of various foods; tips to get through the holidays; the omega-3 content of selected fish; tables showing where various foods fall on the nutrition spectrum; and some cooking lessons.
Fullness:
Nutrition experts emphasize the importance of satiety, the satisfied feeling that you’ve had enough. On Ornish, the large amount of fiber you’ll get from whole grains, fruits, and veggies should keep you feeling full.
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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