American Diabetes Association Diet Plan

Practical Food Guidelines for Diabetes

Post updated: 8th April 2023

Dietary advice for people living with diabetes is gradually changing as a result of modern scientific research. After several years of favoring low-fat, high-carbohydrate diets, a study posted at the ADA (American Diabetes Association) Scientific Sessions reports that there are other diet options that give better cardiovascular disease (CVD) and diabetes outcomes than the standard diet formerly recommended by the ADA.

Some of the practical eating patterns discussed include:

DASH Diet

The DASH (Dietary Approach to Stop Hypertension) diet was shown to reduce the risk of diabetes, lower blood pressure, and it helps people lose weight. One of the main advantages of the DASH diet is that it is practical and easy to follow.

A report shared in Diet Spectrum by Registered Dietitian and Certified Diabetes Educator Amy Campbell notes that besides being practical, the DASH eating pattern does not require any special supplements and foods, and it can also be followed by patients’ entire families.

Scientific studies have proven that the DASH diet helps reduce blood pressure more than traditional American diets. This diet is specifically designed to be low in total fat, cholesterol, and saturated fat, and rich in calcium, magnesium, and potassium as well as fiber and protein.

A study published in the journal Diabetes Care shows that the DASH diet is highly effective in improving insulin sensitivity suggesting that this dietary plan can also help improve blood sugar control.

The DASH approach includes plenty of

vegetables,
whole grains, and fruits;
low-fat or fat-free milk and dairy products,
fish,
poultry,
lean meat,
and nuts.

Low Carb Diet

VLCDs (very-low-carb-diets) were found to reduce A1C (a blood test that measures average blood glucose over the previous 3 months), lower serum fat (triglycerides), give higher levels of HDL (high-density lipoprotein, or “good cholesterol”), and reduced weight and blood pressure. A very low-carb diet is strict as it allows daily consumption of 20 to 50 grams only.

LCDs (low-carb diets) which prescribe a daily intake of 20 to 40% of calories from carbohydrates, also show several benefits compared to the typical American diet (which generally includes about 45% carbs) or the previously recommended ADA diet (generally about 50% carbohydrates). Like the DASH diet, low carbs diets recommend vegetables, particularly non-starchy veggies such as cabbage, cucumber, cauliflower, cooked greens, salad greens, and broccoli.

Both dietary approaches approve a wide range of plant fats, including oils, nuts, avocados, and nut butter. However, unlike DASH, low-carb diets favor meats and animal fats. Both diets also approve protein usually in the form of fish, poultry, and lean meat, but disagree on cheese, eggs, and fattier meats.

Some low-carb diet plans include a wide range of vegetables and fruits such as berries. However, all avoid sugary and starchy foods such as potatoes, sweets, bread, rice, and pasta.

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Will a low-carb diet actually lower blood sugar?

Carbohydrates have been blamed for a wide range of issues including stomach aches, weight gain, and feeling draggy and tired. As a result, there are numerous websites and books dedicated to reducing carbs and making it easier to get started.

Low-carb diet plans such as South Beach, Atkins, Keto, and Paleo can be beneficial when it comes to lowering blood sugar and losing weight at the same time.

Although more and more studies are coming out of the never-ending low-carb debate, misconceptions about these plans are still abounding. Let’s explore some of the low-carbohydrate claims and whether the claims are falsehoods or facts

For instance, some people think that all carb foods are bad, which is a dangerous and misinformed assumption. Moreover, falling into the bad/good food mentality makes it hard to adopt a healthy diet. It’s essential to understand that all foods have their advantages and disadvantages.

For instance, some carb foods such as cake, candy, and soda, are not so healthy. However, other carb foods such as black beans, raspberries, sweet potatoes, and quinoa are highly nutritious. Refined carbs are the types of carbohydrates to limit, while unrefined carbs such as whole grains, fruit, legumes, and vegetables are good alternatives.

Vegan or Vegetarian Diets for Diabetics

Numerous studies have shown that diets that aim at eliminating or reducing animal products help lower LDL cholesterol and A1C, reduce the risk of diabetes, and promote weight loss. A vegetarian diet does not contain meat; vegan means eliminating all animal products from your diet such as lard and dairy. The American Diabetes Association has added these dietary options to its list of recommended practical diabetes diet plans.

Can the Mediterranean Diet Plan help with Diabetes?

The Mediterranean diet plan is one of the high-ranking diet plans for managing heart disease and diabetes as well. Just like the DASH diet plan, the Mediterranean diet is rich in fruits, fish, vegetables, grains, nuts, beans, and olive oil.

The diet also encourages a small amount of red wine. The Mediterranean eating pattern lowers triglyceride and AIC levels and reduces the risk of cardiovascular disease and diabetes.

The foods you eat on the Mediterranean diet can vary depending on your preference and the region you live in. Some of the key foods that you can incorporate in the Mediterranean diet include:

Fruits: Figs, dates, bananas, pears, oranges, grapes, berries, and dates.
Vegetables: Peppers, broccoli, spinach, eggplant, tomatoes, kale, and asparagus.
Whole grains: Whole wheat, corn, brown rice, oats, barley, and spelt.
Dairy: Cheese and yogurt.
Eggs: Quail, duck, and chicken eggs.
Poultry: Duck, chicken, and turkey
Fish: Crab, mackerel, trout, oysters, sardines, salmon, and shrimp
Nuts and seeds: Walnuts, sunflower seeds, sesame, pistachios, and almonds
Legumes: Peas, Beans, peanuts, lentils, and chickpeas.
Fats: Avocado oil, grape seed oil, avocado, olive oil, and olives.

Sweets and red meats are limited and beverages include a glass of red wine and water each day.

All diabetes patients can benefit from MNT (Medical Nutrition Therapy), meeting with dietitians to create practical meal plans. In most cases, improvements in A1C levels with Medical Nutritional Therapy are similar to or greater than what can be achieved with medication.

When choosing food to consume, this diet plan gives you a solid guideline that you can incorporate quite easily into your lifestyle.

Are Diabetic Food Choices Limited?

Diabetic Food Choices

Have you ever thought that being a diabetic means that yout don’t get to eat good food?

Of course, that’s just self-pity talking, because the truth about diabetic food choices is that we can eat pretty much the same as anyone else – we just need to keep everything in check and make sure that we are exercising and using moderation when it comes to food.

Good food for diabetes comes in a wide variety such as cookies, crackers, snacks, fudge and many other foods as well.

Foods to Help Control Diabetes

Eating high fiber foods is highly recommended to manage diabetes. Good sources of soluble fiber such as oats, soy beans, peas, wheat and other whole grains have the added benefit of lowering LDL, or bad, cholesterol levels.

Some foods that are high in fiber can also do double duty as a good source of protein. Legumes like beans, peas and sprouts can be both a great source of fiber and protein. You can also snack on nuts such as peanuts, sunflower kernels, almonds and pistachios for good sources of healthy protein. Try to stick to the unsalted versions of these nuts however, so that you don’t ingest the extra sodium.

Where Does Diary Fit into the Diabetic Meal Options?

Low-fat or skim milk and cheese are also healthy ways to obtain protein and calcium. Non-starchy vegetables like celery, lettuce and spinach should make up 80 percent your daily servings of produce. Eating fruits and vegetables that vary in color daily will also provide different vitamin and mineral benefits.

All of these are food choices for diabetics because they are low in both carbohydrates and sugar. We all know that we need to manage our intake of these two key items, but the often overlooked side effect, is that by doing this we’re also promoting a very healthy lifestyle that will leave us feeling and looking great as we drop weight.

The Diabetic food choices that you have are many, and food is always going to be one of the most important factors in your diabetes management, but at the end of the day you need to remind yourself that you are in control of your life and you get to make the decisions and live with the consequences of those decisions (both good and bad) so enjoy it! Life is great.

Good food for diabetes

Diabetics often times think that being a diabetic means that they don’t get to eat good food but that is far from the truth because good food for diabetes can be the same as anyone can eat, me or you. Good food for diabetes comes in a wide variety such as cookies, crackers, snacks, fudge and many other foods as well.

Eating high fiber foods is highly recommended to control diabetes. Good sources of soluble fiber such as oats, soy beans, peas, wheat and other whole grains have the added benefit of lowering LDL, or bad, cholesterol levels.

Some foods that are high in fiber can also do double duty as a good source of protein. Legumes like beans, peas and sprouts can be both a great source of fiber and protein. You can also snack on nuts such as peanuts, sunflower kernels, almonds and pistachios for good sources of healthy protein. Try to stick to the unsalted versions of these nuts however, so that you don’t ingest the extra sodium. Low-fat or skim milk and cheese are also healthy ways to obtain protein and calcium.

Non-starchy vegetables like celery, lettuce and spinach should make up 80 percent your daily servings of produce. Eating fruits and vegetables that vary in color daily will also provide different vitamin and mineral benefits.

All of these are good foods for diabetes because they are low in carbohydrates and high sugar which is a main staple item when it comes to being diabetic and safely managing your diabetes. Good food for diabetes is always a key element when it comes to being diabetic because with too much carbohydrates and too much sugar you can start having other medical problems that if left untreated can cause more serious and even deadly medical problems.