Diets… There are so many of them, each claiming to be THE diet everybody should follow. The truth is, people with diabetes often have to adjust their own. Even if there’s no such thing as a “diabetic diet”, here are some guidelines that are commonly found when it comes to diets and diabetes:
- Aim for whole food, especially dark green vegetables, instead of processed food. In addition to their exceptional nutritional content, whole food make it easy to calculate net carbs (total carbs minus fibers) because their natural fibers are not digested.
- Avoid (better: eliminate) simple carbs and sugars, such as candies, syrup, honey, milk, sodas, alcohol, etc. but also white bread, white pasta, white rice, and choose instead complex carbs found in whole grains, beans, legumes, some vegetables and fruits, especially if you choose a low carb diet. Avoid high glycemic food because they provoke glucose spikes.
- Carbs taken with proteins and/or fat are digested more slowly, which is preferable, especially for snacks.
- Significantly limit your fat intake and choose lean meat such as poultry over beef, to help avoid health complications in the future.
- Drink plenty of water. Eight (8) glasses a day is a minimum. It is only beneficial to drink much more of it. Take enough as to not be thirsty throughout the day.
There’s more evidence pointing toward a whole food, plant-based diet as the best diet for both Type 1 and Type 2 diabetes, and for the general population for that matter, but others swear by low-carb diets. Also any diet is worthless if you can’t commit to it.
Here are the most popular diets, with a list of what they allow, limit or prohibit. Click on the links to find out what they are, their pros and cons, to help you choose what may work best for you.
|Whole food, plant-based|
|Vegetarian / Vegan|
|Ok but with limitation or some exclusion|