Diabetes is a long-term condition that manifests itself either when the pancreas loses its ability to create

insulin or when the body is unable to make effective use of the insulin that it does produce.

Insulin is a hormone that is produced by the pancreas. It performs the function of a key by allowing
glucose, which comes from the food that we eat, to move from the bloodstream into the cells of the
body, where it may be converted into energy. In the body, glucose is produced through the digestion of
any food that contains carbohydrate. Insulin facilitates the entry of glucose into the cells.

Insufficiency in the production of insulin or inefficiency in its utilization leads to elevated levels of
glucose in the blood (known as hyperglycemia). If glucose levels remain high for an extended period of
time, this can cause damage to the body as well as the failure of a number of organs and tissues.

Diabetes can take many forms

Diabetes can be broken down into three primary subtypes: type 1, type 2, and gestational diabetes.

Diabetes type 1 can develop at any age, however the majority of people diagnosed with the condition
are children and teenagers. If you have type 1 diabetes, your body will produce very little or no insulin at
all, which means that you will need to inject insulin into your body on a regular basis in order to keep
your blood glucose levels under control. Find out more.

Adults have a far higher risk of developing type 2 diabetes, which accounts for approximately 90% of all
diabetes cases. In people who have type 2 diabetes, their bodies are unable to make effective use of the
insulin that they produce. A healthy lifestyle, consisting of higher levels of physical activity and a
nutritious diet, is the primary component in the treatment of type 2 diabetes. However, over time, the
majority of people who have type 2 diabetes will require the use of oral medications and/or insulin in
order to maintain control of their blood glucose levels. Find out more.

Gestational diabetes, often known as GDM or just diabetes during pregnancy, is a form of diabetes that
is characterized by high blood glucose levels and is linked to difficulties for the mother as well as the
child. GDM goes away after pregnancy in most cases, but women who have it and their children have a
greater chance of acquiring type 2 diabetes later in life.

What exactly is this thing called pre-diabetes?

When the level of glucose in your blood is higher than normal but is still not high enough to be classified
as diabetes, you have prediabetes.

If you have prediabetes, you have a significantly increased risk of developing type 2 diabetes,
cardiovascular disease, and stroke. You can delay the onset of type 2 diabetes or even avoid it
altogether by losing some weight and increasing the amount of physical activity you get. You might even
be able to recover to normal glucose levels without having to take any medications at all.

What diabetic symptoms and indicators are there?

Being extremely thirsty is one of the diabetes indications and symptoms.

  urinating frequently
 feeling so hungry
 feeling drained
 reducing weight naturally
 Slowly healing sores
 rough, flaky skin
 experiencing prickly sensations in your feet
 a loss of sensation in your feet
 Blurred vision

Some diabetics do not exhibit any of these symptoms or indicators. Having a blood test performed by
your doctor is the only way to determine if you have diabetes.

You have what type of diabetes?

Type 1, type 2, and gestational diabetes are the three primary kinds of the disease. Diabetes can strike
anyone at any age. Males and females can both get diabetes.

a kind of diabetes

Type 1 diabetes
formerly known as juvenile diabetes, most frequently affects young people, though it can also strike
adults. Because the immune system, which typically defends you from infection by getting rid of
bacteria, viruses, and other unwanted substances, attacked and destroyed the cells that form insulin in
type 1 diabetes, your body can no longer produce insulin or enough insulin.

The two main forms of treatment for type 1 diabetes are insulin injections and occasionally oral
medication.

selecting nutritious foods.

engaging in physical activity.

maintaining appropriate blood pressure levels. Controlling your cholesterol levels. Blood pressure is the
force of blood flow inside your blood vessels. The cells in your body, the blood, and several meals all
contain a kind of fat called cholesterol.

Type 2 Diabetes
Anyone of any age, including children, can develop type 2 diabetes, sometimes known as adult-onset
diabetes.

The majority of patients with type 2 diabetes, however, are middle-aged or older. Type 2 diabetes is also
more likely to occur in overweight and sedentary people.

Insulin resistance, a condition that develops when fat, muscle, and liver cells do not use insulin to
transfer glucose into the body's cells to consume for energy, is typically the first sign of type 2 diabetes.
In order to assist glucose enter cells, the body thus requires more insulin. At first, the pancreas produces
more insulin to meet the increased demand. The pancreas gradually stops producing enough insulin
when blood sugar levels rise, such as after meals. You must manage your type 2 diabetes if your
pancreas can no longer produce enough insulin.

Using diabetes medications, choosing healthy foods, engaging in physical activity, managing blood
pressure, and lowering cholesterol are all part of the treatment for type 2 diabetes.

Obstetric Diabetes
Pregnancy can cause a woman to acquire gestational diabetes. Women who are pregnant produce
hormones that can cause insulin resistance. Late in pregnancy, insulin resistance affects all women.
Gestational diabetes happens when the pancreas doesn't produce enough insulin while a woman is
pregnant.

Women who are overweight or obese are more likely to develop gestational diabetes. Also, putting on
too much weight while pregnant may make gestational diabetes more likely to occur.

After the baby is born, gestational diabetes typically disappears. However type 2 diabetes in later life is
more likely to strike a woman who had gestational diabetes. Type 2 diabetes and obesity are more likely
to occur in children whose moms had gestational diabetes.

Heart disease is the most significant complication brought on by diabetes. Having heart disease or a
stroke increases your risk of developing diabetes by more than double. You might not experience the
typical heart attack symptoms or indicators if you have diabetes. Working with your medical team to
maintain target blood pressure, cholesterol, and blood sugar levels is the best way to take care of your
health. You set targets as numerical values.

Who makes up your medical team?

The majority of diabetic patients receive treatment from general practitioners like internists, family
practitioners, or pediatrics. Your diabetes care can also be improved by a team of medical professionals.

Your medical team, in addition to a primary care physician, might also

for more specialized diabetic management, an endocrinologist

 An expert in diabetes management such as a dietitian, nurse, or certified diabetes educator. A

counselor or other mental health practitioner.
 a pharmacy
 the dentist
 an optometrist or ophthalmologist for eye care
 a foot doctor for foot care

If having diabetes causes you to feel depressed or irate or if you have other issues that worry you, you
should speak with a therapist or mental health expert. Finding a counselor might be assisted by your
doctor or a certified diabetes educator.

Speak with your doctor about what vaccines and immunizations, or shots, you should get to keep from\
sgetting sick. Maintaining your diabetes involves many different steps, including sickness prevention.
Ask a lot of questions when you meet with members of your healthcare team. Before you visit, make a
list of questions.

Make sure you are aware of all the information required for managing your diabetes.

How Maintaining a Balanced Diet May Assist in the Management of Type 2 Diabetes

Insulin resistance is a condition that is characteristic of type 2 diabetes. Insulin resistance occurs when
the body is unable to make effective use of the hormone insulin to transport glucose from the blood into
the cells and muscles where it can be used for energy. Because of this, glucose builds up in your blood at
levels that are greater than what is considered healthy, which puts your health in jeopardy.

Regardless of whether or not someone has diabetes, maintaining a balanced diet is always highly
important. Yet, eating healthful foods in the appropriate portions can give two significant benefits for
persons who have this disease:

decreased levels of blood sugar Diabetes symptoms can be alleviated, as well as the danger of
developing health issues, by bringing high blood sugar levels under control.

A weight that is more healthy

A better result on the A1C test, which measures blood sugar levels on average over the preceding two to
three months, is linked to losing weight.

What Kind of Diet Should Someone Follow If They Have Type 2 Diabetes?
A sensible diet for diabetes resembles in many respects the eating plan that physicians recommend for
everyone in general: It emphasizes the use of whole, minimally processed foods, such as fruits and
vegetables that are rich in fiber, moderate amounts of complex carbs, lean protein, and healthy fats, and
places restrictions on the consumption of added sugars and refined grains.

According to Erin Palinski-Wade, RD, CDCES, a registered dietitian and certified diabetes educator who
resides in Vernon, New Jersey and is the author of the books 2 Day Diabetes Diet and Belly Fat Diet for
Beginners, there is no such thing as a "diabetic diet." She explains that the recommendations for good
diet are fundamentally the same for everyone, regardless of whether or not they have diabetes.

According to the Nutrition Consensus Report that was published by the American Diabetes Association
in 2019, there are several different healthy eating patterns that you can follow to manage your diabetes.
Some of these eating patterns include the Mediterranean, low-carb, DASH, paleo, and vegetarian diets.
Collaborate with the members of your healthcare team to find the appropriate ratio of macronutrients
and the eating plan that will best suit the challenges you face in meeting your health objectives.

The Best Foods to Consume If You Have Diabetes

Some meals are regarded to be mainstays for persons with diabetes since they support a healthy weight
as well as a healthy blood sugar level. This is despite the fact that no two diabetic diets will look exactly
the same. They are as follows:

Non-starchy vegetables and fruits high in fiber, including apples and broccoli, are great examples.

Lean forms of protein like boneless, skinless chicken and turkey as well as fatty seafood like salmon are
healthy options.

foods that are high in healthy fats, such as avocados, nut butter, and nuts (in moderation)

Grains that are completely digested, such as quinoa and barley

Dairy products without added sugar or flavoring, such as skim milk and plain yogurt

When you have type 2 diabetes, you should limit or avoid certain foods.

In a similar vein, it's common knowledge that eating certain meals can throw off your blood sugar levels
and lead to unwanted weight gain. If you have type 2 diabetes, the following foods should be consumed
in moderation or completely avoided:

 Chips
 Cookies
 Cake
 Bread made with white flour and noodles
 Soups from a can, which tend to have a high salt content
 Meals that are prepared in a microwave, which are typically rich in sodium
 Candy
 Those foods that are high in saturated fat, such as bacon and fatty cuts of meat

A Diabetes Diet Sample Menu

As you are first getting started, it is helpful to picture in your head what the final product should look
like on your plate. You can use a program called Create Your Plate that is provided by the ADA. After
sufficient training, making the optimal decisions will feel as natural as breathing. The American Dietetic
Association suggests that you fill half of your plate with nonstarchy veggies (such as broccoli, spinach,
and tomatoes), one quarter with grains (ideally whole) or starchy foods (such as sweet potato and
plantain), and the remaining quarter with lean protein (beans, seafood, skinless chicken).
To get you started, here are some meal options that are suitable for diabetics that cover the course of
three days.

Day 1

Omelet with vegetables and fruit for breakfast, made with one whole egg and two egg whites, and
topped with reduced-fat cheese.

Snack on some plain Greek yogurt, preferably nonfat or lowfat, and berries.

A salad for lunch consisting of dark lettuce or leafy greens, topped with chicken breast and chickpeas,
and dressed with olive oil and vinegar.

Sticks of celery and carrot dipped in nut butter make a satisfying snack.

Dinner Salmon cooked on the grill, broccoli cooked in steamer, and quinoa

Day 2

Chia seed and low-fat fruit smoothie for breakfast, made with low-fat milk and plain yogurt with no
added sugar (optional)

Have some unsalted almonds along with a piece of fruit as a snack.

Lunch of turkey chili topped with cheese with reduced fat

Vegetables sliced and served with hummus as a snack

Tofu and vegetable stir-fry served over brown rice for supper

Day 3
Oatmeal, either traditional or steel-cut, prepared with low-fat milk and topped with a variety of fruits
and nuts for breakfast.

Chickpeas, roasted, for a snack.

Sandwich made with turkey and whole wheat bread, accompanied by sliced vegetables for lunch.

Cottage cheese that is fat-free or low-fat, along with sliced peaches, makes a great snack.

Dinner "Tray bake," in which all of the components are baked on the same tray, made with roasted
veggies and shrimp.

A diagnosis of type 2 diabetes does not compel a person to consume monotonous and tasteless foods,
as you will discover. According to the American Diabetes Association, you are able to consume the same
foods as your family, and in certain cases, you can even add special items here and there.

What Kind of Beverages Should Someone With Diabetes Consume?

The kind of beverages you consume can have an effect on the amount of sugar in your blood. Palinski-
Wade suggests putting your attention on beverages that do not include any added sugar, such as water
and seltzer. (She recommends adding a dash of fruit juice that is one hundred percent concentrated in
order to spice things up.)

If you consume coffee or tea often, you may have noticed that the caffeine in these beverages raises
your blood sugar levels. Because of this, Palinski-Wade recommends checking your glucose response
after ingesting coffee or tea in order to see how your blood sugar levels are affected.

Beverages that are sweetened with artificial sweeteners, such as diet colas or diet lemonade, should be
placed on the "proceed with caution" list. "Even if these beverages do not include any added sugars, it is
still important to consume them in moderation because there is evidence that some artificial
sweeteners may have an effect on gut health," she explains.

If you are a person who drinks alcohol, according to the American Diabetes Association, you may still be
able to do so modestly even if you have diabetes. Nevertheless, you should be aware that alcohol can
contribute to hypoglycemia, particularly if you are on certain medications. Using metformin with alcohol
may increase the risk of lactic acidosis, a disease that is uncommon but can have serious consequences.
If you are a guy, you should limit yourself to no more than two drinks per day, and if you are a woman,
you should drink no more than one drink per day. One drink is equal to a glass of wine that is 5 ounces
(oz), a beer that is 12 oz, or 1.5 oz of liquor that is 80 proof.

Indicators of Type 2 Diabetes Based on Macronutrient Ratios

If you are eating a well-balanced diet that is high in whole foods, you won't need to worry about keeping
track of your macronutrient intake. However, before we get started, here are some fundamental
principles to bear in mind.

Moderation in the Intake of Carbohydrates

Whole grains, fruits, vegetables, lentils and beans, as well as dairy products, are all good sources of
carbs. These meals provide the essential vitamins, minerals, and fiber that are required for everyone's
body to function properly.

But, for persons who have type 2 diabetes, cutting back on carbohydrate intake can assist in maintaining
normal blood sugar levels. According to Palinski-Wade, "although individual carbohydrate goals will vary
based on age, activity level, medication, and individual insulin resistance levels," it is imperative to avoid
having too many carbohydrates in one sitting. "Although individual carbohydrate goals will vary based
on age, activity level, medication, and individual insulin resistance levels."

Carbohydrate intake should be limited to no more than 60 grams (g) per meal if you have prediabetes or
type 2 diabetes and are not taking medication to treat either condition (four carbohydrate servings).

You may also make use of a diabetes exchange list, which provides information regarding the relative
levels of carbohydrates found in certain foods. For example, half a cup of applesauce and one apple
both contain roughly 15 grams of carbohydrates.

The following are examples of good sources of carbs:

Whole grains, such as whole-wheat pasta and bread, brown rice, oatmeal, and quinoa are all examples
of whole grains.

Vegetables that do not include carbohydrate, such as bell peppers, eggplant, onions, and asparagus

It is fine to consume starchy vegetables like sweet potatoes and corn in moderation; nevertheless, you
should be aware of the amount of carbohydrates they contain.

Fresh, whole fruits that are high in fiber content, such as raspberries, apricots, and pears

dairy products that are fat-free or low-fat, such as plain yogurt and cottage cheese.
Beans and other types of legumes, such as chickpeas, lentils, and black beans

Reduce your consumption of unhealthy sources of carbohydrates, such as sugar and processed grains,
including white bread and pasta.

Proteins

A source of lean protein should take up one-fourth of the space on your plate. Lean protein sources
include beef, chicken without the skin, fish, cheese with less fat, eggs, and vegetarian options such as
beans and tofu.

Appreciate these selections that are suitable for diabetics:

Beans, including black beans, kidney beans, and other varieties

Hummus Lentils

Edamame

Both whole nuts and nut butter are included.

Tofu Fish, including tuna, sardines, or salmon Tofu Fish

Skinless poultry

Eggs

Cottage cheese with a reduced or eliminated fat content

Cheese with a lower fat content or ordinary cheese cut into little pieces.

Thin beef, such sirloin or tenderloin

Fats

Even if you have diabetes, you shouldn't fear fat as a food group. Acquaint yourself with the
characteristics that distinguish unhealthy fats from healthy fats, and remember to enjoy both in
moderation because fats of any kind include a significant number of calories.

The variety is more important than the total: According to Palinski-recommendations, Wade's you
should strive to keep the amount of saturated fat you consume to no more than ten percent of your
daily calorie intake.
According to the American Diabetes Association (ADA), the following categories of foods have healthy
amounts of fat and should be given some consideration:

Avocado Oils, including canola, and safflower Oil Nuts, including almonds, peanuts, and walnuts
Avocados Oils, including canola, and safflower Oil

Oil made from olives

Seeds, such as those found in pumpkins, sunflowers, and sesame

When it comes to managing my type 2 diabetes, is it necessary for me to count calories?

Keeping track of the number of calories you consume on a daily basis is something that can be helpful,
but it is not strictly necessary. Palinski-Wade makes the point that one can reduce their weight while
also having a diet that is of low nutritional quality, despite the fact that counting calories can be helpful
when it comes to the process of weight loss.

Hence, if you do watch calories, you should also ensure that you are concentrating on making nutritious
meal choices. She suggests that you can keep a food journal, which will allow you to "watch portions as
well as how certain foods and mealtimes effect blood glucose levels." You may do this by tracking the
food that you consume.

Those who are attempting to control their diabetes should adhere to the following calorie requirements,
as recommended by the National Institutes of Health (NIH):

Women of small or medium size who are physically active, women of small or medium size who are
interested in weight loss, or women of medium size who are not physically active should consume
approximately 1,200 to 1,600 calories per day.

Around 1,600 to 2,000 calories per day for large women who are interested in losing weight, small men
who are already at a healthy weight, medium-sized men who aren't physically active, and medium-sized
or large men who are interested in losing weight.

A daily caloric intake of approximately 2,000 to 2,400 calories is recommended for men of medium or
large size who are highly physically active, men of big size who are at a healthy weight, and women of
medium or large size who are very physically active.

If I have type 2 diabetes, are I allowed to consume sugar?

According to Palinski-recommendations, Wade's you should consume no more than ten percent of your
total calories from added sugars. You are free to indulge in a few pieces of dessert if you so desire
despite the fact that these standards are the same as those that apply to everyone else.

If you consume 2,000 calories per day, then 10 percent of those calories should come from added sugar,
which is equal to 200 calories or 50 grams. For the sake of comparison, one scoop of vanilla ice cream
(equivalent to half a cup) has 14 grams of total sugar.

A chocolate chip granola bar that is 1 ounce in size has 8 grams of sugar in its entirety.

In addition, there are 44 grams of total sugar in a strawberry banana smoothie that is made with low-fat
yogurt and has a serving size of 12 ounces.

Guidelines to Follow When Beginning a Diet for Diabetes

According to Palinski-Wade, the best way to build long-lasting healthy habits is to avoid attempting a
comprehensive makeover all at once and instead concentrate on making changes that are incremental,
basic, and easily maintained. Otherwise, you run the risk of feeling overwhelmed and reverting to any
unhealthy eating patterns you had in the past. She goes on to say that the secret to successful weight
loss over the long term is "being constant with change, no matter how modest."

The following are some of the fundamental guidelines for developing a meal plan for diabetes and then
adhering with it.

Make sure you get their advice. Get in touch with your primary care physician and a registered dietitian
nutritionist (RDN) who is also a certified diabetes care and education specialist (CDCES) — you can
search for one in your area at EatRight.org — to determine how many carbohydrates you should
consume at each meal based on your specific requirements as well as the optimal eating approach for
your preferences and the health objectives you wish to achieve.

Veg out. For dinner, include an additional serving of veggies that are low in starch. Think about
incorporating vegetables into your snack time as well.

Add some fruit to make things more palatable. If you have a want for anything sweet, try eating fruit in
moderation. The consumption of berries, apples, and pears has been shown in prior studies to be
connected with reduced body mass.
Fruits that are good for people with diabetes are often those that are high in fiber. Any other kind of
fruit counts as well; you simply have to remember to count it as part of your total carbohydrate intake.

Be wary of condiments such as sauces and dressings. Several condiments, such as ketchup, barbecue
sauce, and marinades, contain hidden amounts of sugar. Always make sure to read the label and select
the lower-sugar choice that works best with your eating plan and overall objectives.

Don't skip breakfast. Breakfast is one of the habits that long-term weight loss success stories share.

Breakfasts that are diabetes-friendly and will set you up for a successful day of blood sugar management
include plain yogurt topped with fruit, almonds and fruit, scrambled eggs and whole-grain toast, and
other similar combinations.

Make the beverages simpler. Choose water (sparkling water without added sugar also counts! ),
unsweetened tea or coffee, or both, as your beverage of choice rather to opting for a sweetened
beverage.

Reduce your intake of salt. As a technique to assist in the management of blood pressure and the risk of
heart disease, which is a major complication of diabetes, aim for less than 2,300 milligrams (mg) of salt
per day (and less than 1,500 mg daily if you already have heart disease).

Instead of using salt, you may try flavoring your dish using dried herbs and spices. They are devoid of
both sodium and calories!

Do not be afraid of grains. They include a lot of fiber, which is good for your cardiovascular system.
When you're trying to control type 2 diabetes, you should try to get at least half of your grain intake
from whole grains.

Brown rice, quinoa, 100 percent whole-wheat bread, whole-grain pasta, barley, and whole farro are all
examples of foods that are suitable for diabetics to consume.

Include fiber in your daily intake. Because the human body cannot digest fiber, foods that are rich in
carbohydrates but also contain fiber do not boost blood sugar levels as rapidly as foods that are poor in
fiber because they are absorbed more slowly. Consuming meals that are high in fiber might make you
feel fuller for a longer period of time, which may facilitate weight loss.

Sadly, the majority of Americans do not get enough fiber in their diets.
According to Palinski-Wade, regardless of whether or not a person has diabetes, women should
consume at least 25 g of fiber per day, while men require at least 38 g of fiber per day.

Select your dairy products with care. When it comes to milk, cottage cheese, and plain yogurt, choose
those that are fat-free or low-fat (1 percent). Keep in mind that despite the fact that these sources
provide protein, they are also a source of carbohydrates; therefore, you need to account for them
within your carbohydrate quota. Milk alternatives that do not include sugar, such as unsweetened soy
and almond milk, are also suitable for diabetics.

Eating Out While Handling Type 2 Diabetes

When you're dining in a restaurant for the first time, navigating the menu may seem difficult, but it's not
impossible. With these suggestions from Palinski and Wade, you can have a wonderful time with your
companions and savor some good meals.

Eat a little snack before you head out the door. Although it may be tempting to "store up" calories
during the day in preparation for a night out on the town, this strategy may end up being
counterproductive. You'll arrive there starving, which will make it more difficult for you to select
nutritious options from the menu when you place your order. Have a light meal or snack that is high in
nutrition just before you leave the house, such as a handful of nuts or a plain low-fat yogurt. She claims
that this can assist reduce overeating as well as diminish feelings of hunger.

Imagine the food on your plate. Your meal should, ideally, look quite similar to how it does at home,
with just a couple of minor adjustments: half nonstarchy veggies (steamed, if at all possible), one-fourth
lean protein, and one-fourth whole grains. According to Palinski-Wade, "You want to be careful not to
eat too many carbohydrates in one sitting, and you should avoid meals that are filled with saturated
fat."

Drink sensibly. Since alcohol stimulates your appetite, the best time to consume it is toward the
conclusion of your meal (though you should check with your healthcare provider beforehand if you are
currently taking medication). Hold yourself to just one glass.

A Diet Minimal in Carbohydrates for People with Type 2 Diabetes

There is some evidence that a diet plan that is low in carbohydrates can help people with type 2
diabetes better manage their condition. If you are interested in learning more about this type of diet
plan, go here. For instance, a preliminary research review conducted in 2017 indicated that following a
low-carb diet helped persons with diabetes lower their triglyceride levels and improve their levels of the
"good" HDL cholesterol. Those who tried it reported feeling less anxious and happier in between meals,
which suggests that it may potentially have benefits for the mind and body.

Another study came to the conclusion that low-carb diets reduce levels of glucose in the blood, which
enables people to take less medicine or even stop taking it altogether. The authors suggest using it as an
initial treatment option for diabetic patients.

If you decide to follow a low-carb diet, you should be aware of the hazards, which may include nutrient
deficiencies, because the benefits are so appealing. If you don't eat enough vegetables that aren't
starchy, it's possible that you won't get enough fiber too. Research on the subject is varied, although
there is some evidence that consuming an excessive amount of protein can be harmful to kidney health.

Consult with your primary care provider or a registered dietitian nutritionist (RDN) for help on the
appropriate ratio of carbohydrates to proteins in your diet.

Best and Worst Diet Programs for Diabetes

It is not necessary to strictly adhere to a well-known diet plan in order to control diabetes, but you could
find that the path it suggests is appealing. You can follow one of these ways in a secure manner with the
assistance of a trained expert who is both an RDN and a CDCES.

The Most Effective Eating Programs for Those Living with Type 2 Diabetes

The Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet are the two that
come up most frequently when discussing dietary plans for persons who have diabetes. These eating
approaches attempt to lay the groundwork for the development and upkeep of habits that can last a
lifetime, in contrast to so-called "diets," the majority of which are only intended for a limited period of
time.

Mediterranean diet The Mediterranean diet is one that Palinski-Wade recommends to her patients
because, in her words, "it has been investigated for decades and has been found to be good at reducing
the risk of heart disease." This is significant because, in comparison to those who do not have diabetes,
persons who have diabetes have up to four times the risk of passing away from heart disease.

On the Mediterranean diet, the emphasis is placed on consuming a variety of entire foods, such as fruits
and vegetables, whole grains, olive oil, legumes and nuts, as well as poultry and fish, with a reduced
consumption of red meat.

DASH diet It has been discovered that following the DASH diet can help lower blood pressure, which is
an important risk factor for cardiovascular disease as well as kidney disease. "This type of eating may
encourage a reduction in the risk of comorbid ailments that are connected with diabetes," adds Palinski-
Wade. This is due to the fact that the risk of both of these diseases is increased with diabetes.

The DASH diet, which is quite similar to the Mediterranean diet, emphasizes eating enough of fruits and
vegetables, whole grains, fish and poultry, legumes and nuts, and dairy products that are fat-free or low-
fat. You'll also cap sodium at 2,300 mg per day (1,500 mg if advised by a doctor).

Dietary Strategies That Should Be Discussed With Your Medical Staff

It is always a good idea to consult with your primary care provider before beginning a new food plan.
But, it is especially vital to do so if you are interested in any of the following:

Ketogenic diet Under this plan, you will consume extremely few carbohydrates, anywhere from 20 to 50
grams per day, in order to enter a state of ketosis and force your body to use fat for fuel rather than
carbs. According to Palinski-Wade, "there is some data that suggests ketogenic diets may assist to lower
insulin resistance and enhance blood glucose levels." One study found that persons with type 2 diabetes
who followed a ketogenic diet for ten weeks improved their ability to control their blood sugar levels
and were able to reduce the amount of medication they needed to take.

Despite this, it is a contentious diet; therefore, you should discuss the benefits and drawbacks of
following it with your primary care provider.

Intermittent fasting (IF) Either reduce the total number of calories you consume on particular days of the
week or reduce the total number of hours per day that you are allowed to consume food in order to
participate in IF. Some research, including both small studies and experiments on animals, has
demonstrated that IF is beneficial to fasting glucose levels and weight. Nevertheless, if you are using
insulin or a sulfonylurea, skipping meals may make it more difficult to control your blood sugar or create
a condition known as hypoglycemia. Hence, you should consult your physician about the potential risks
and advantages of this practice before attempting it.

Paleo diet The Paleo diet is based on the idea that our predecessors, who lived as hunters and gatherers,
primarily subsisted on a diet consisting of fruits, vegetables, nuts, lean meat, and certain fats. (Grains,
legumes, and the majority of dairy products are off limits.) Paleo diets and the guidelines from the
American Diabetes Association (ADA) were both found to enhance glucose control in patients with type
2 diabetes; however, the paleo dieters came out on top in the tiny study that was conducted in 2015.

Diet Strategies to Avoid

You should steer clear of any diet that involves gimmicks, isn't supported by research, is very restricted,
or makes promises that are too good to be true (such as losing a particular amount of weight in a
predetermined amount of time).

The Outcomes of Adhering to a Diet That Is Diabetes-Friendly

Where you were at the beginning of your path toward a diabetes-friendly diet will determine the
specific benefits you see in the end. Yet, according to Palinski-Wade, there are both short-term and
long-term results that one might anticipate.

You should start to see improvements to your blood sugar fairly fast after beginning this treatment. She
says, "After a few days, you will begin to observe an improvement in your daily blood glucose levels,"
and she is right. Then, between three and six months will pass before you observe an improvement in
your A1C. According to Palinski-Wade, "these are a measurement of your blood sugar levels on average
over the past three months; hence, sustained progress for at least three months is required to notice a
decrease in this number."

If your doctor has recommended that you reduce your weight, implementing some of these
modifications to your diet as well as increasing the amount of physical activity you perform can assist
you in accomplishing this goal. In the beginning stages, you should avoid keeping an excessively tight eye
on the scale. It is crucial to remember that if your blood sugar levels were uncontrolled and this caused
you to lose weight, you may have an initial weight increase when your blood sugar levels return to
normal levels. This is something that you should be prepared for. Try not to let this deter you. In most
cases, this increase in weight is not significant, and once the blood sugar stabilizes, so does the
individual's weight, " she explains.

Summary

The way you eat is an essential component in the overall treatment of your diabetes. According to
Palinski-Wade, "what you consume can improve or impede insulin resistance." [Citation needed]

It may seem like there is a lot to keep in mind, but the fundamental principles can be summed up as
following an eating plan that is uncomplicated and high in nutrients.

When it comes down to it, you can cut through the clutter by keeping a few things in mind whenever
you sit down to dine, including the following: According to her advice, you should strive for "a well-
balanced diet that is limited in simple sugars and abundant in entire plant-based foods, such as
vegetables and fruit, along with lean meats, whole grains, and healthy, plant-based fats."
If you keep that in mind, you won't have to worry about adhering to a lot of restrictions, even if you
have type 2 diabetes.