28 Day Diabetes Diet Plan – Cathy W. Medical Review by Warwick, RD, CDE, Nutrition — By Jamie Hydel — Updated January 31, 2022
Eating well and maintaining a moderate weight can be important to your health. But if you have diabetes, being overweight can make it harder to control your blood sugar levels and increase your risk of some complications. Losing weight can be more challenging for people with diabetes. Even a modest amount of weight loss – around
28 Day Diabetes Diet Plan
Eating healthy is important for everyone when you’re trying to lose weight, but if you have diabetes, making the wrong diet choices can harm your health. Weight loss pills and starvation diets should be avoided, but many popular diets can be beneficial.
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There is no single ideal diet for diabetes. Instead, many diets can work well for individuals with diabetes who are trying to lose weight. Popular diets such as the Mediterranean diet, low-carbohydrate diets, and vegetarian diets can all be good choices.
When you have diabetes, controlling your blood sugar is very important. A diet that includes regular meals and snacks throughout the day may be more suitable for weight loss with diabetes than long periods without food.
You also want to manage your carbohydrate intake. Have your doctor or dietitian give you target carbohydrate numbers for meals and snacks. People with diabetes should aim to get about half their calories from carbohydrates. This will ideally come from complex carbohydrates, fruits and vegetables.
Suggests that for people with diabetes, following a low-carbohydrate diet has benefits, including reducing the amount of supplemental insulin required. According to the American Diabetes Association (ADA), there is no set carbohydrate goal for all people with diabetes. Instead, all diet plans should be individualized.
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Whole-grain foods, such as whole-wheat pasta and whole-grain bread—must have the word “whole” in the first ingredient on the label
Canned fruit without added sugar – Look for terms like “packed in its own juice,” “unsweetened,” or “no added sugar.”
Small amounts of low-fat or fat-free milk can also be a low-calorie option for people with diabetes.
Staying hydrated is also important when it comes to overall health. Swap low- or no-calorie alternatives for full-calorie sweetened beverages. Choose calorie-free options like water and tea whenever possible.
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For people with diabetes, certain foods should be limited or consumed in moderation. These foods can cause spikes in blood sugar or contain unhealthy fats.
Everyone’s glucose reacts differently to different foods. People living with diabetes as a lifelong chronic disease still want to enjoy small treats. You can do this occasionally and make other adjustments to your eating plan to accommodate it.
The Diabetes Plate Method is an easy way to think about and plan balanced, diabetes-friendly meals without measuring, counting, or counting carbohydrates. The plate method divides a standard 9-inch plate into three sections. You fill half of your plate with non-starchy vegetables, a quarter of your plate with protein foods, and another quarter with carbohydrate foods like whole grains and fruits.
These foods have the most significant effect on your blood sugar. Limiting your portion of these high-carbohydrate foods to one-fourth of your plate can help keep your blood sugar under control.
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Healthy fats like monounsaturated fats and polyunsaturated fats don’t have a specific place on your plate, but you can include them for taste, satiety and, importantly, heart health.
Wash down your meal with water or a calorie-free drink, such as unsweetened tea, sparkling or infused water, or a diet beverage.
The DASH plan was originally developed to help treat or prevent high blood pressure, or hypertension. But it can also reduce the risk of other diseases, including diabetes. It may have additional benefits to help you lose weight.
People following the DASH plan are encouraged to reduce portion sizes and eat foods rich in nutrients such as potassium, calcium and magnesium.
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The plan advises people with diabetes to reduce their sodium intake to 2,300 milligrams per day. You only need lower sodium goals based on certain other health needs. The plan also limits sweets, sugary drinks and red meat.
The Mediterranean diet is inspired by the traditional foods of the Mediterranean Sea. This diet is rich in oleic acid, a fatty acid that occurs naturally in animal and plant-based fats and oils. Countries known to follow this diet pattern include Greece, Italy and Morocco.
A Mediterranean-type diet may be successful in reducing fasting glucose levels, reducing body weight, and reducing the risk of metabolic disorders.
Lean red meat can be eaten occasionally. Wine can be consumed in moderation, as it can boost heart health. Remember that if you are taking medications that increase insulin levels in the body, never drink on an empty stomach.
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The Paleo diet is centered on the belief that the process of eating is responsible for chronic disease. Followers of the Paleo diet eat only what they believe our ancient ancestors would have been able to hunt and gather.
A paleo diet can be a good option for people with diabetes as long as they don’t have kidney disease. According to the small, short-term
, the Paleo diet can improve glycemic control and insulin sensitivity in people with type 2 diabetes. The ADA report indicates that studies on the Paleo diet are small and few, with mixed results.
Gluten-free diets have become popular, but for people with celiac disease, eliminating gluten from the diet is essential to prevent damage to the colon and body. Celiac disease is an autoimmune disorder that causes your immune system to attack your intestines and nervous system. It also promotes inflammation throughout the body, which can lead to chronic disease.
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Gluten is a protein found in wheat, rye, barley, and all foods made from these grains. According to
Ask your doctor for a blood test for celiac disease. Even if it comes back negative, you may be intolerant to gluten. Talk to your doctor about whether a gluten-free diet is right for you.
While anyone with diabetes can follow a gluten-free diet, it can add unnecessary restrictions for people without celiac disease. It’s also important to remember that gluten-free is not synonymous with low-carb. There are plenty of processed, high sugar, gluten free foods. There’s generally no need to complicate meal planning by eliminating gluten, unless you have to.
Some people with diabetes focus on eating a vegetarian or vegan diet. According to a 2019 review, this diet may help reduce weight, fasting glucose, and waist circumference. A vegetarian diet generally refers to a diet where you don’t eat meat but eat animal products like milk, eggs, and butter. Vegans will not eat meat or any other animal products, including honey, milk and gelatin.
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While vegetarian and vegan diets can be healthy diets to follow, it’s important to plan them carefully so you don’t miss out on important nutrients.
Consult a qualified healthcare professional before starting any new supplements to make sure they are safe for you.
In addition to choosing the right diet for weight loss, regular exercise is crucial to the health of people with diabetes. Exercise can help lower your blood sugar and A1C levels, which can help you avoid complications.
Even if you see improvement with regular exercise, do not change your prescribed insulin regimen without consulting a doctor. If you are on insulin and change your exercise program, test before, during, and after exercise. This is true even if you think insulin is making you gain weight. Changing your insulin regimen can have a dangerous effect on your blood sugar levels. These changes can cause life-threatening complications.
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If you are concerned about your weight, talk to a doctor or dietitian. They can help you find a diet that fits your specific nutritional needs and weight loss goals. They will also help prevent complications from diets and pills that may interact with prescription drugs.
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Our experts are constantly monitoring the health and wellness space, and we update our articles when new information becomes available. Baked Chicken Chalupas I wanted an easy alternative to deep-fried Chalupas, so I baked them with a filling on top. -Magdalena Flores, Abilene, Texas
1 Chalupa: 206 calories, 6 g fat (2 g saturated fat), 45 mg cholesterol, 400 mg sodium, 17 g carbohydrate (3 g sugars, 3 g fiber), 19 g protein. Diabetic exchanges: 2 lean meat, 1 starch, 1/2 fat.
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Ginger Halibut with Brussels Sprouts I moved to the United States from Russia and love to cook Russian food for family and friends. Halibut with soy sauce, ginger and pepper is a favorite. -Margarita Parker, New Bern, North Carolina
1 fillet with Brussels sprouts: 234 calories, 12 g fat (2 g saturated fat), 56 mg cholesterol, 701 mg sodium, 7 g carbohydrate (2 g sugars, 3 g fiber), 24 g protein. Diabetic exchanges: 3 lean meats, 2 fats, 1 vegetable.
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