According to the American Diabetes Association, weight loss has been shown to improve insulin resistance. When you have diabetes, your diet is a big part of your life. Healthy diets can help you feel better and take control of your blood sugar levels. To improve your diabetes you should follow a healthy diabetic eating plan that will also encourage weight loss if you are overweight or obese. Different diet options are available and you should choose one that works best with your lifestyle.
Diabetes Food Pyramid
The National Diabetes Information Clearinghouse outlines a healthy eating plan with its diabetes food pyramid. The pyramid is based on the United States Department of Agriculture's food pyramid, but specifically tailored to meet the needs of someone with diabetes. The pyramid is designed to work from the bottom up -- the bottom being the foods you should eat the most of, top being foods to eat the least of. The diabetes food pyramid can be further personalized with a calorie-controlled diet. Once your specific calorie goal you can further determine how many servings to eat from each specific group. Consult your physician to establish your daily caloric needs.
Diabetes Exchange Lists
The goal of a diabetes exchange list is to help you follow a low-calorie, low-fat, and nutrient-rich diet plan that will help you control your blood sugar at the same time. Lowing your caloric intake will help you lose weight, while managing your blood sugar helps you to stay energized. Like the diabetes food pyramid, exchange lists work by dividing foods into basic food groups -- starches, fruits, milk, meat, sweets, fats and free foods. Certain servings or exchanges are allotted for each group to help you control your blood sugar. To develop your diabetes exchange list and caloric needs, visit your physician or nutritionist.
High-Fiber
A high-fiber diet can aid in weight loss by promoting digestive health and helping you feel fuller for longer. It is diabetic friendly and can help you reduce your risk for certain types of cancer and heart disease. Dietary fiber is found in plant sources like whole grains, fruits, vegetables, nuts, beans and legumes. According to the National Cancer Institute you should aim to eat between 20 and 36 grams of fiber each day. Begin your high-fiber diet by slowly adding fiber sources into your diet and drinking plenty of water.
Low-Carbohydrate
If you have type 2 diabetes a low carbohydrate diet may be the option for you. A recent study published in Nutrition & Metabolism showed a positive correlation between a low carbohydrate diet, weight loss and blood sugar control. To follow a low carbohydrate you'll want to consume a higher portion of protein rich foods and limit your carbohydrate intake to about 20% of your total calories. Some low carbohydrate diets are very restrictive while others allow a variety of foods. Consult your physician about to determine which diet is best for you.
References
- National Diabetes Information Clearinghouse; What I Need to Know About Diabetes; October 2007
- MayoClinic.com; Your Diabetes Diet: Exchange Lists; May 2010
- Hughston Health Altert; A High Fiber Diet; Jan McBarron
- Nutrition and Metabolism; Low-Carbohydrate Diet in Type 2 Diabetes: Stable Improvement of Bodyweight and Glycemic Control During 44 Months Follow-Up; May 2008
