Why choosing different foods each day could lower your diabetes risk

From news-medical.net/news

New research shows that adding variety, especially more plant proteins, to your plate could help prevent type 2 diabetes, with notable benefits for women and people without central obesity

Credit: margouillat photo / Shutterstock

In a recent study published in the International Journal of Epidemiology, researchers investigated the associations between dietary diversity and the incidence of type 2 diabetes (T2D).

Diabetes affected over 10% of the global population in 2021, with T2D accounting for about 90% of diabetes diagnoses and a majority of related burdens. Therefore, the prevention of T2D remains a policy and healthcare priority. Diet is recognized as a modifiable factor in T2D prevention. Dietary diversity is a vital aspect of healthy eating, and unlike quantity, quality, or frequency of food intake, it reflects the variety of foods consumed.

A healthy diet may lack diversity, and a diverse diet may not necessarily contain lower salt, trans fats, or energy. The diversity of protein-rich foods is important for health and T2D management. Further, evidence suggests that total protein intake influences T2D risk. For instance, higher amounts of animal protein increase the risk of T2D, while there is no association with the quantity of plant protein. Additionally, the risk of T2D varies by animal protein subtype.

A higher quantity of processed and red meat increases T2D incidence, while dairy products appear protective. Various protein-rich foods contain numerous bioactive compounds, and the biological effects and relative contribution of protein intake may vary based on whether the diet is diverse in animal or plant protein. However, no study has investigated the diversity in protein-rich foods by dietary source.

About the study

The present study investigated the associations between dietary diversity and the incidence of T2D. Data were obtained from the EPIC-InterAct study. Five diet diversity scores (DDSs) were derived from self-reported dietary data. These included diversity of food groups (DDS-total5) and diversity within subtypes of vegetables (DDS-veg), meat and alternative (DDS-meat), animal protein (DDS-ProtA), and plant protein (DDS-ProtP).

Food groups included grain, dairy products, fruits, vegetables, meat, and alternative sources. Vegetable subtypes were root, leafy, fruiting, and other vegetables. Plant protein subtypes included legumes, nuts and seeds, rice and pasta, bread, and other cereals. Meat and alternative subtypes were red and processed meat, poultry, organ meat, fish and seafood, eggs, legumes, seeds, and nuts.

Animal protein subtypes included processed meat, red meat, cheese, milk and dairy products, organ meat, fish and seafood, poultry, and eggs. Prentice-weighted Cox regression models were used to evaluate prospective associations between each DDS and T2D incidence, stratified by sex and obesity status. Cox regression analyses were performed to assess effect modification by sex and obesity.

Findings

The study population comprised 23,649 individuals from eight European countries, including 10,363 incident cases of T2D. On average, subjects were followed up for 9.9 years or 234,324 person-years. The intake of four or five plant protein sources was associated with a reduced T2D incidence across countries compared to no intake.

Besides, consuming every new plant protein subtype was associated with a 4% lower T2D incidence. Plant protein diversity was inversely associated with the incidence of T2D in females. The incidence of T2D was 25% lower in females consuming three plant protein subtypes. Moreover, while plant protein diversity showed an inverse association with T2D incidence in individuals both with and without obesity, the result was only statistically significant for those without central obesity.

However, individuals without central obesity who consumed four to five subtypes of plant protein had an 18% lower T2D incidence, a finding that was borderline significant (HR 0.82, 95% CI 0.68-1.00). For DDS-total5 and DDS-veg, the highest scores were associated with reduced incidence of T2D compared to the lowest scores. Each additional food group in the diet was associated with a 9% lower T2D incidence. The intake of the five food groups was associated with a lower incidence of T2D in females (HR 0.86, 95% CI 0.77-0.96), and while a similar pattern was observed in males, the association was not statistically significant for them (HR 0.84, 95% CI 0.68-1.04).

Consuming at least three different types of vegetables decreased the incidence of T2D in males by 15% (HR 0.85, 95% CI 0.73-0.99). Likewise, the intake of four and five major food groups reduced the incidence of T2D by 17% and 21% in individuals without central obesity. No clear associations were identified for DDS-ProtA and DDS-meat. Nevertheless, higher DDS-meat was associated with incident T2D in people without central obesity. Interestingly, some of these findings were contrary to the researchers' initial hypothesis that greater diversity would be more protective for males and individuals with obesity. It is also important to note that while trends sometimes differed between subgroups, the paper reported that the formal statistical tests for these interactions were often not significant, urging a cautious interpretation of these differences.

Conclusions

In summary, consuming four or five different plant-protein sources was consistently associated with a reduced risk of T2D incidence compared to no intake of these sources. Consuming four subtypes of vegetables and five major food groups was also associated with a lower T2D risk.

However, the researchers noted that some of these associations were weakened when they performed additional analyses. For instance, the link between vegetable diversity and lower T2D risk in males was no longer statistically significant after accounting for other dietary diversity scores, suggesting the findings should be interpreted with caution.

The study's authors also pointed out several limitations. The findings rely on self-reported dietary data collected at a single point in time, which may not capture changes in diet over the years. Furthermore, because the study population was European, the results may not be generalizable to other populations.

Overall, these findings support the dietary guidelines for consuming foods from five food groups and incorporating a variety of vegetables and plant-based proteins into the diet.

Journal reference:

• Mozaffari H, Imamura F, Murphy RA, et al. Protein diversity, type 2 diabetes, and effect modifiers: a multi-country prospective study. International Journal of Epidemiology, 2025, DOI: 10.1093/ije/dyaf057, https://academic.oup.com/ije/article/54/3/dyaf057/8159615

https://www.news-medical.net/news/20250611/Why-choosing-different-foods-each-day-could-lower-your-diabetes-risk.aspx 

"I Have Diabetes and I Tried Eating Only Plants for Two Weeks—Here’s What Happened"

From eatingwell.com

By Mila Clarke

As a person living with latent autoimmune diabetes in adults (aka LADA), I know how much of an impact diet can have on my blood sugar management. So, when I decided to try a plant-based diet for two weeks, I was intrigued. I was also sceptical and a bit nervous.

Would eliminating animal products—including the high-protein, low-carb staples I relied on—help or hinder my blood sugar? Here’s what I learned during my plant-based journey, including the surprising benefits, the unexpected challenges and how I made it work for my blood sugar goals.

The Learning Curve

Understanding Carbs and Blood Sugar

One of my first realizations was how carbohydrate-heavy a plant-based diet can be. Legumes, whole grains and non-starchy vegetables are excellent sources of plant-based protein and fibre. According to the American Diabetes Association, foods high in fibre—like whole grains and vegetables—help regulate blood sugar by slowing the absorption of carbohydrates. At the same time, these foods also contain carbohydrates that can affect blood sugar levels. 

After some trial and error, I learned to pair higher-carb foods with fibre, fat and protein to slow digestion and stabilize blood sugar. For example, if I was making whole-grain pasta and red sauce for dinner, I’d add a side of steamed broccolini with garlic and red bell peppers for balance.

Finding Protein Sources

Getting enough protein was another challenge. Balancing protein intake was essential to staying full and keeping my energy up. So, I relied heavily on tofu and legumes. But I also experimented with plant-based protein powders. As a bonus, the variety introduced me to new recipes and flavours I hadn’t explored before. For example, oyster-mushroom tacos with pickled onions and habanero peppers became a new family favourite.

                                                                          Photo: Getty Images. EatingWell design.

The Benefits

Balanced Blood Sugar

One of the most rewarding outcomes of going plant-based was noticing better blood sugar stability. By focusing on high-fibre, whole foods, I was able to prevent significant blood sugar spikes after meals, even when my meals were higher in carbohydrates. Makes sense, especially since research has shown that plant-based diets can improve overall glycaemic control. For some people, a healthy plant-based diet may even reduce the risk of developing diabetes in the first place.

Improved Energy 

By the end of the two weeks, I noticed a significant boost in my energy. I experienced more restful sleep, and I felt more refreshed. It wasn’t just physical energy, either. I felt sharper mentally, likely due to the variety of whole foods and nutrients in my diet, plus fewer sharp peaks and drops in my blood sugar levels.

In addition, I wasn’t snacking as much before bed. But it’s not just me. One small study found that when people ate a minimally processed, low-fat, plant-based diet, they consumed fewer calories than people on a low-carb animal-based plan.

Better Digestive Health

Another pleasant surprise was the impact on my digestion. A high-fibre diet, a hallmark of plant-based eating, kept things moving smoothly and reduced bloating. Research has found that when people with diabetes consume a high-fibre diet, their numbers of certain good gut bacteria grow, while quantities of harmful gut bugs decline. In addition to promoting better gut health, this shift may also indirectly benefit blood sugar regulation.

The Challenges

Navigating Social Situations

Socialising while sticking to a plant-based diet proved to be tricky. Many restaurants didn’t have diabetes-friendly, plant-based options, and explaining my dietary needs felt like a chore. Preparing snacks ahead of time and doing some research on restaurant menus helped me stay on track. My friends were also kind enough to accommodate if I asked.

Time-Consuming Meal Prep

Plant-based eating required more planning and preparation than I was used to. Cooking legumes, experimenting with new recipes and ensuring balanced meals took additional effort. To save time, I started batch-cooking staples like roasted vegetables, quinoa and chickpeas. I also reached for canned beans and some pantry staples, which made assembling meals faster.

Should You Try Plant-Based Eating If You Have Diabetes?

Switching to a plant-based diet as a person with diabetes was an eye-opening experience. 

While it came with challenges like carb-heavy meals and extra prep time, the benefits—including more energy, better digestion, more variety in my diet and overall lower blood sugar—made it worthwhile.

If you’re considering going plant-based, start slowly and focus on balanced meals that pair carbohydrates with fiber, protein and healthy fats. And remember, it’s always a good idea to consult a registered dietitian or your health care provider before making significant changes to your diet.

Would I go completely plant-based? Probably not full-time, but I’ll definitely be incorporating more plant-based meals into my routine. The experiment proved that even small shifts in your diet can make a big difference in how you feel!

https://www.eatingwell.com/i-have-diabetes-and-ate-only-plants-for-two-weeks-8765080 

Eat a Plant-Based Diet to Lower Type 2 Diabetes Risk

From medscape.com

Kerry Dooley Young

A recent paper added to the body of evidence linking type 2 diabetes (T2D) to higher intake of heme iron, which is found naturally in some animal products and added to some meat substitutes to boost their flavour.

Writing in Nature Metabolism in August, Frank Hu, MD, PhD, of Harvard T.H. Chan School of Public Health, Boston, and co-authors reported a 26% higher risk of developing T2D among people studied who had the highest heme iron intake compared with the lowest, as measured by a multivariable-adjusted hazard ratio (95% CI, 1.20-1.33; P for trend < .001).

"Eating a more plant-based diet and reducing the consumption of heme iron from red meat should be considered as a strategy to lower risk of diabetes and the prevention of chronic diseases," Hu told Medscape Medical News in an interview.

"Too much heme iron has also been associated with increased risk of cardiovascular disease and even some cancers, like colorectal cancer," he added.

This paper builds on findings that Hu and colleagues published last year in the American Journal of Clinical Nutrition about a possible association between red meat consumption and T2D risk.

Asked by Medscape Medical News to comment on the new paper from Hu and co-authors, Marilyn Tan, MD, clinic chief for the endocrine clinic at Stanford University School of Medicine, Palo Alto, California, noted the limitations in general of research intended to study how dietary choices affect health.

"Many studies have noted associations between various dietary factors and certain disease states, but in studies relying solely on epidemiological data, association cannot prove causation," Tan told Medscape Medical News in an email. "In addition, aside from the specific diet component being studied, the remainder of diets can be very heterogeneous."

Studies of diet in general also can't control perfectly for other critical lifestyle factors such as exercise, sedentary time, and sleep quality, she said.

But Tan also noted the extra steps Hu and co-authors took in their examination of heme iron and diabetes risk, such as controlling for certain health and lifestyle factors.

They also used metabolic biomarkers, including small-molecule metabolites from food and chemical breakdown, to further elucidate some of the possible mechanisms for the association between heme intake and diabetes risk, Tan wrote.

"The attributable risk of diabetes associated with heme iron that was calculated in the study was notable, and it appeared to be dose dependent," she wrote.

Study Design

For this study, Hu and co-authors examined data from 36 years of dietary reports from 204,615 adults enrolled in the Nurses' Health Studies I and II and the Health Professionals Follow-Up Study. They sorted these results into five groups on the basis of heme iron intake.

Hu told Medscape Medical News that in the lowest quintile, in terms of cases of T2D/person-years of follow-up, there were 2554/1,052,982 (around 2.4 per 1000 person-years). In the highest quintile, it was 5881/1,047,447 (around 5.6 per 1000 person-years).

The people in the high heme iron groups from the different studies reported eating about 8-10 servings of unprocessed red meat each week, while those in the lower heme group reported having about two to three servings, Hu and colleagues reported.

Pooling the results across the studies resulted in high heme iron quintiles with an estimated median heme iron consumption of 1.5 mg/d and a low heme group with a median of 0.7 mg/d. There is no established standard for heme iron intake.

Hu and co-authors said that people with higher total iron and nonheme iron intakes reported being more physically active, more likely to use multivitamins, and less likely to smoke than those with lower intakes. They also ate more cereal fibre, magnesium, fruits, and vegetables. Those with increased heme iron intake were generally less physically active and more likely to smoke and ate less cereal fibre, magnesium, fruits, and whole grains, while consuming more red meat, poultry, and fish.

Hu said he and his co-authors took into account these factors in their statistical analyses.

Turkey Sausage vs Occasional Steak

Asked to comment on the Hu paper, Dariush Mozaffarian, MD, a cardiologist and director of the Food is Medicine Institute at Tufts University, Medford, Massachusetts, offered a different take on the findings. Mozaffarian honed in on the analysis in the paper of processed meat and T2D.

In the paper, Hu and co-authors noted that heme iron intake contributed more than half of the association between unprocessed red meat and diabetes risk, "yet it explained only a small proportion of the association for processed red meat." They said the "harmful association of processed red meat and T2D risk might be attributed to the high content of other compounds, such as nitrates and nitrites."

The medical community's recommendations on diet have focused on saturated fat, but the paper from Hu and co-authors and other research suggested there are other factors, such as inflammatory compounds, at play, Mozaffarian said.

With that in mind, it would be good to reconsider the emphasis placed on fat content, which may mislead people into thinking of highly processed foods as healthy choices, he said.

A turkey sausage and low-fat deli meat may not be a better pick than a steak or a burger made of fresh meat, he said. He disagrees with both the view of many supporters of paleo diet approaches who see red meat as essential and of critics who see it as terribly harmful.

"The main take-home message for patients is that red meat neither deserves a health halo for being something you must seek out, but it also doesn't deserve devil's horns for being the worst thing in the food supply," he said.

Hu and his co-authors reported having had support from the American Heart Association Postdoctoral Fellowship, the Canadian Institutes of Health Research, Novo Nordisk Foundation, and National Institutes of Health.

Tan and Mozaffarian reported no relevant financial disclosures.

Kerry Dooley Young is a freelance journalist based in Washington, DC.

https://www.medscape.com/viewarticle/eat-plant-based-diet-lower-diabetes-risk-2024a1000fx7?form=fpf 

Swapping butter for plant-based oils may reduce heart disease, diabetes risk

From medicalnewstoday.com

Making dietary changes from a diet high in saturated animal fats to plant-based unsaturated fats could influence long-term disease risk.

Research suggests diets high in plant-based unsaturated fats are associated with a reduced risk of type 2 diabetes and cardiovascular disease.

Swapping butter for plant-based oils like olive or avocado oil is one way to swap from saturated to unsaturated fats.

Swapping from a diet that is high in saturated animal fats to plant-based unsaturated fats can impact the fat composition in the blood.

Recent research published in Nature MedicineTrusted Source found that diets high in plant-based unsaturated fats instead of saturated animal fats were associated with a reduced rate of type 2 diabetes as well as cardiovascular disease.

“Our study confirms with even more certainty the health benefits of a diet high in unsaturated plant fats such as the Mediterranean diet and could help provide targeted dietary advice to those who would benefit most from changing their eating habits”, says Clemens Wittenbecher, research leader at Chalmers University of Technology and the study’s senior author said in a press statement.

The researchers analysed fats that are found in the blood called . As part of their study, they examined data from a subset of 113 participants from the DIVAS trial, a dietary intervention randomized control trial.

In the DIVAS trial, 195 participants based in the UK were split into three groups. One group ate a diet that was higher in saturated animal fats for 16 weeks, whilst the other groups ate a diet that was higher in monounsaturated or polyunsaturated plant-based fats. The participants also gave blood samples. The researchers used the blood lipid data from the DIVAS trial to develop a scoring system that summarized the effects of swapping saturated fat with unsaturated fat on 45 lipid metabolite concentrations.

“We summarised the effects on blood lipids with a multi-lipid score (MLS). A high MLS indicates a healthy blood fat profile, and a high intake of unsaturated plant fat and low intake of saturated animal fat can help [achieve] such positive MLS levels,” Fabian Eichelmann, first author of the study and researcher from the German Institute of Human Nutrition Potsdam-Rehbruecke said in a press statement.

The researchers then applied the MLS score, along with a simplified score called reduced MLS (rMLS), to data from previously carried out prospective cohort studies and another dietary randomized control trial to examine the effects of dietary fat quality on blood lipids and health outcomes related to dietary fat modifications.

Their analysis showed that participants with a higher MLS or rMLS score, which indicated their diet included more beneficial fats, had a significantly reduced risk of developing cardiometabolic diseases compared with their peers.

A higher MLS score was linked to a six-fold stronger reduction in heart disease risk (32% vs. 5%) and five-fold stronger reduction in type 2 diabetes risk (26% vs. 5%).

However, the study did have several limitations, such as not including independent research to validate absolute effect sizes on all metabolites or establishing thresholds. The participants also were primarily of European ancestry, which limits its generalizability.

Reducing intake of saturated fats has heart health benefits

The World Health Organization advises that reducing the intake of saturated fatty acids can help decrease LDL cholesterol and have heart health benefits.

Swapping saturated fatty acids with polyunsaturated fatty acids or monounsaturated fatty acids from plant-based foods may also reduce the risk of coronary heart disease. 

“Animal fats, all those saturated types of fats, are going to increase your risk of heart disease. It tends to elevate blood lipids like triglycerides, cholesterol, both the HDL and LDL cholesterol. And those higher levels of blood lipids have been linked to a higher risk of heart disease,” Evangeline Mantzioris, PhD, an accredited practicing dietitian based in South Australia told Medical News Today.

Why fats are important for health

Fats are an essential part of the diet, but where they come from matters.

“We need fat in the diet because fats (lipids) make up our cellular membranes and are important for brain health,” Dana Hunnes, PhD, a clinical inpatient dietitian at RR-UCLA Medical Centre told Medical News Today.

“Fats, plus the food they are found in… can influence heart health significantly. Plant-based sources of fats tend to also be found in foods that are high in , high in micronutrients (vitamins/minerals), antioxidants, and other healthy plant compounds that decrease inflammation in the body. Animal-based saturated fats and the proteins they’re found in increase inflammation which significantly increases the risk for heart disease, ischemic stroke, type 2 diabetes, and certain types of cancers.”

The Dietary Guidelines for AmericansTrusted Source (DGA) recommends that less than 10 percent of overall calorie intake per day should come from saturated fats.

Roughly 70-75 percentTrusted Source of adults in the US exceed this recommendation in their daily energy intake.

The top contributorTrusted Source of saturated fats for adults are foods like deli sandwiches, grilled cheese, burgers, and hot dogs, as well as dishes like casseroles, quesadillas, and spaghetti with meatballs. The Dietary Guidelines state that these foods may contain ingredients from different food groups that are not very nutrient dense.

The guidelines recommend reducing saturated fat intake by making swaps from saturated fat to unsaturated fat options. Instead of cheese, swapping for nuts, seeds or avocado provides an unsaturated fat option.

Swapping butter for cooking oils that are high in polyunsaturated and monounsaturated fats can also reduce saturated fat intake.

What is the healthiest plant-based oil?

When it comes to choosing the best plant-based oils to use in cooking, the experts who spoke with Medical News Today say that some options are better than others.

“For plant-based oils, those that are monounsaturated are frequently the healthiest. They are olive oil, avocado oil, peanut oil, and grapeseed oil. Other unsaturated plant-based oils (plant-based omega 3s) that are healthy include walnut oil, flax oil, and hemp oil,” Hunnes said.

But just because an oil is plant-based doesn’t mean it contains unsaturated fats.

“We’ve got things like palm oil, and coconut oil, which are also vegetable plant-based, but have high levels of saturated fat in them, like animals,” Mantzioris said. At the moment, the evidence base seems to suggest that coconut oil and palm oil aren’t going to be the best choices to consume.”

Reheated oils have been found to , which can have damaging effects on health.

Making simple swaps for healthier fats in diet

The Dietary Guidelines for AmericansTrusted Source advise that canola oil, corn oil, safflower oil, sunflower oil, and soybean oil can be suitable swaps instead of butter.

Mantzioris says another simple swap is not using butter in sandwiches.

“Often if you’re eating the sandwich at the time, you don’t need the butter in there, because butter has traditionally been used to waterproof the bread from the sandwich fillings. So that’s a quick and easy thing people can do is just to not add butter into their sandwiches. Another option might be to use spread in their sandwiches, which changes to a plant-based fat, that also adds a bit more flavour to it,” she said.

Hunnes says when swapping from a diet high in saturated fats to one high in plant-based unsaturated fats, the key is to make slow and simple changes over time.

“I always recommend starting by cutting back on animal-based foods and simultaneously increasing plant-based healthy foods/fats. More vegetables, more avocado, more fruits, more whole grains, nuts, seeds, and legumes, and this way  you’re not walking around hungry. Slow and steady changes are often better tolerated and accepted than rapid cold-turkey changes.”
— Dana Hunnes, PhD

https://www.medicalnewstoday.com/articles/swapping-butter-plant-based-oils-may-reduce-heart-disease-diabetes-risk 

These diets could reduce CVD risk for adults with type 1 diabetes

From healio.com

• The Mediterranean and DASH diets emphasize plant-based foods, lean protein and healthy fat intake.
• The diets were associated with changes in blood markers of Cardiovascular Disease (CVD).

CHICAGO — For adults with type 1 diabetes, the Mediterranean and DASH diets could help reduce the risk for CVD, according to research presented at NUTRITION.

Both diets emphasize plant-based foods, lean proteins, healthy fats and low intake of sugars and processed foods, Arpita Basu, PhD, RD, an associate professor in the department of kinesiology and nutrition sciences at the University of Nevada at Las Vegas, and colleagues reported.

“Type 1 diabetes increases the risk of developing CVD, which raises the likelihood of heart attacks, strokes and other serious health complications,” Basu said in a press release. “We wanted to find out how people’s regular eating habits affected blood inflammatory markers that predict CVD risk in adults with type 1 diabetes.”

The researchers conducted a 6-year study including 1,255 adults — 692 without diabetes and 563 with type 1 diabetes. They used a food frequency questionnaire to calculate nutrient intake over the study period and assess how well the participants adhered to the Mediterranean diet, the DASH diet and the alternative healthy eating index (AHEI), which are commonly used in CVD management.

For adults with type 1 diabetes, the Mediterranean and DASH diets could help reduce the risk for CVD, according to research presented at NUTRITION. Image: Adobe Stock

They additionally analyzed blood markers that they said clinicians often use to determine inflammation and CVD risk: C-reactive protein, fibrinogen, homocysteine (Hcy) and plasminogen activator inhibitor-1 (PAI-1).

“Both DASH and Mediterranean diets revealed protective associations, which means these dietary patterns can make a difference when consumed regularly,” Basu said. “Our findings are more practical than those from clinical studies of these diets because those usually manipulate dietary behaviour in a way that may not be sustainable in daily life.”

The researchers found that adults with type 1 diabetes typically consume a high-fat diet, which they said was mostly a result of reducing carbohydrate intake and increasing animal protein foods that are high in cholesterol and saturated fats.

After adjustment for age, BMI, sex, physical activity, BP and more, those who adhered most closely to the Mediterranean and DASH diets had lower PAI-1 and Hcy levels, but the AHEI diet showed no connections.

“There is an urgent need to address dietary quality in adults with type 1 diabetes,” Basu said. “In a clinical setting, assessing dietary intakes using the DASH and Mediterranean dietary checklists could be an effective way to identify gaps and improve intakes. Specific foods that are part of these dietary patterns, such as olives and nuts in the Mediterranean diet, could be added to the diet even if the entire diet cannot be altered.”

https://www.healio.com/news/primary-care/20240630/these-diets-could-reduce-cvd-risk-for-adults-with-type-1-diabetes 

Diabetes diet: 6 diets to control your blood sugar levels

From healthshots.com

Managing diabetes includes more than just eating at regular intervals. Prioritising healthy eating is vital. Here are 6 nutritious diets for diabetes that can help manage blood sugar levels 

Managing diabetes requires a comprehensive approach, with diet playing a crucial role. A healthy diet helps regulate blood sugar levels, maintain a healthy weight, and prevent complications associated with unbalanced blood sugar levels. If you have diabetes, your diet should be high in fibre, low in unhealthy fats, and rich in essential vitamins and minerals. By focusing on whole, minimally processed foods, you can have better control over your blood glucose levels. Gear up as we bring you some expert-recommended healthy diets for diabetes!

Best diets for diabetes

Here are 6 healthy diet plans that people with diabetes can follow to manage sudden spikes in their blood sugar levels:

1. Mediterranean diet

Renowned for its heart-healthy benefits, the Mediterranean diet is packed with essential vitamins, minerals, and antioxidants. Since it is rich in fibre and antioxidants, it helps regulate blood sugar levels and promote heart health, making it ideal for diabetes management. It focuses on foods such as fruits, vegetables, whole grains such as quinoa, barley, and whole wheat, healthy fats such as olive oil, nuts, and seeds, and lean proteins such as fish, poultry, and legumes. These foods can improve insulin sensitivity and reduce inflammation, making it an excellent choice for diabetes management.

2. Low-carbohydrate diet

By reducing the intake of high carbohydrate foods like bread, pasta, and sugary snacks, you can effectively regulate blood sugar levels in people with diabetes. A study published by Frontiers in Nutrition finds that a low carbohydrate diet can stabilise glucose levels, managing diabetes. This diet includes foods such as:

• Non-starchy vegetables such as broccoli, spinach, and peppers
• High-protein foods such as eggs, lean meats, and tofu
• Healthy fats such as avocados, nuts, and olive oil

                                              A high-carb diet may raise sugar levels. Image courtesy: Adobe Stock

3. DASH diet

Unlike fad diets that are hard to maintain, the DASH (Dietary Approaches to Stop Hypertension) diet is easy to start and follow. Originally designed to combat high blood pressure, this can also benefit those with diabetes. Since people with diabetes have a higher risk of developing hypertension than people without diabetes, this diet can be very beneficial, finds a study published by the American Diabetes Association. Its focus is on fruits, vegetables, whole grains, and lean proteins that help regulate blood sugar levels and promote heart health.

Make sure you limit salt (sodium intake), and processed foods. Instead add potassium, calcium, and magnesium-rich foods to maintain heart health and reduce sugar from your diet.

4. Plant-based diet

A plant-based diet emphasises foods derived from plants while minimising or eliminating animal products. This diet includes fruits and vegetables, whole grains (such as brown rice, oats, and whole-wheat products), and legumes and nuts (such as beans, lentils, and nuts). These foods may support steady blood sugar levels and offer essential nutrients such as protein and healthy fats.

A study published in the Journal of Geriatric Cardiology found that a plant-based diet can improve insulin sensitivity and reduce the risk of type 2 diabetes. This diet is also known to promote heart health, aid in weight loss and improve gut health.

5. Paleo diet

The paleo diet, also known as the paleolithic diet, focuses on foods presumed to have been available to our ancestors. While it is not clear what our ancestors consumed across the globe, it is believed that whole foods made up the majority of this diet. It includes:

• Lean meats and fish, which are high in protein and beneficial omega-3 fatty acids.
• Fruits such as bananas, avocados, and berries.
• Vegetables such as broccoli, carrots, kale, peppers, and tomatoes are rich in vitamins, minerals, and fibre.
• Nuts and seeds that provide healthy fats and protein.

                                            Paleo diet can help in managing diabetes. Image courtesy: Adobe Stock

This diet does not include processed foods, sugars, and grains, which can make it tough to manage blood sugar levels. Compared to other diets, the paleo diet resulted in lowering the risk of sudden blood pressure, weight gain, and high blood sugar levels, according to a study published by the Journal of Diabetes Science and Technology.

6. Low-glycaemic index diet

The foods low in glycaemic index (GI) foods can have an impact on blood sugar levels. A low glycaemic index diet involves swapping foods high in GI, to minimise the risk of sudden spikes in blood glucose levels, making them beneficial for diabetes management. Overall, this diet can help reduce blood sugar levels and lower the risk of heart disease, type 2 diabetes, and weight loss. Low-GI foods include green vegetables, legumes, fruits, kidney beans, raw carrots, lentils, and whole grains, to minimize spikes in blood glucose levels, making them beneficial for diabetes management.

Foods to avoid with diabetes

People with diabetes should avoid certain foods that can cause blood sugar spikes and negatively impact their overall health. Here are 7 foods to avoid if you have diabetes:

1. Avoid sugary drinks such as sodas, sweetened juices, and energy drinks, which are high in sugar and can cause rapid blood sugar spikes.
2. Refined carbohydrates such as white bread, pasta, and pastries lack fibre and can quickly raise blood glucose levels.
3. High-sugar snacks like candy, cookies, and other sweets that are high in sugar and low in nutritional value should also be avoided.
4. Fried foods, including french fries, fried chicken, and other deep-fried items, are high in unhealthy fats and calories. So, avoid them as well.
5. Excessive consumption of alcohol with diabetes can lead to unstable blood sugar levels and other health complications.
6. High-fat dairy products like full-fat milk, cheese, and cream can contribute to insulin resistance, so avoid them.

Keep a check on your regular diet in order to manage diabetes!

https://www.healthshots.com/healthy-eating/nutrition/healthy-diabetes-diet/