Diet or diabetes? An estimated 34 million people in the US, or just over 1 in 10, have …
Diet or diabetes?
An estimated 34 million people in the US, or just over 1 in 10, have diabetes. Diet is a crucial tool in controlling the disease and losing weight can help overweight people prevent type 2 diabetes. Prevention is particularly important when considering that diabetes brings complications such as high blood pressure and cholesterol, in addition from an increased risk of heart attack and stroke, kidney disease, and blindness.
Consider one of the best diabetes diets from US News 2022, as assessed by nutrition experts:
No. 11 (tie) Jenny Craig
Jenny Craig offers a low-carb program for people with type 2 diabetes. US News panelists suspect that the Jenny Craig Type 2 diabetes program may work for diabetes care and applaud its supportive component, but caution that the Cost and packaged food approach is not ideal in the long run. “Lack of preparation (doesn’t teach) people to eat a healthy diet for the rest of their lives,” says one expert.
Nutritious diet No. 11 (tie)
The focus of the nutritious diet on plant foods and the limitation of animal proteins is in line with the protocols for the prevention and control of diabetes. Research also links diets rich in fruits, vegetables, whole grains, legumes, and nuts with a lower risk of type 2 diabetes, while diets rich in red meat and other animal proteins have been linked to a higher prevalence of diabetes in women.
“The nutritious diet seems radical,” says one expert, “but it’s really just trying to pack as many of the healthiest foods as possible and minimize those that have been associated with disease.”
No. 11 (tie) WW (Weight Watchers)
Do you want to eat your cake and be able to prevent or control diabetes too? Offering specific plans for people with diabetes and prediabetes, WW (Weight Watchers) allows dieters to strategically indulge using a point system. Still, making conscious decisions is important, says one expert: “Since fruits and vegetables have zero points, people with prediabetes and diabetes can be adversely affected by this if they overindulge in these foods.”
A one-year randomized controlled trial of 563 American adults with type 2 diabetes found that nearly twice as many people who followed WW and received counseling from a certified diabetes educator met their A1C level treatment goal (measure of blood sugar) compared to those who received standard diabetes nutrition education and counseling. WW participants were also more than twice as likely to cut back on their diabetes medications. The program also led to greater weight loss and smaller waists.
No. 8 (tie) Engine 2 Diet
Experts are impressed with the Engine 2 diet, a low-fat vegan plan designed to prevent and perhaps reverse diseases like diabetes caused by the so-called standard American diet. It will almost certainly help you lose weight, which can prevent type 2 diabetes. Additionally, one study found that those on a similar diet were able to cut their diabetes medications and lower their hemoglobin A1C levels.
But, as with any restrictive plan, the key is careful planning to get the right amount of various nutrients. “Following this diet alone will not reverse diabetes; I’d still have to pay attention to carbohydrate intake, ”says one reviewer.
Ornish Diet No. 8 (tie)
Experts applaud the Ornish diet as a way to prevent or control diabetes, earning it an impressive rating in this category. The basic principles of the plan of emphasizing whole grains and producing and avoiding saturated fat and cholesterol are in line with the American Diabetes Association guidelines. And in one study, Ornish dieters lowered their A1C levels by 0.4 percentage points after one year, which was considered significant.
“I appreciate that this diet takes a more holistic approach to health, including supporting relationships with others and reducing stress,” says a US News panelist.
Volumetric diet No. 8 (tie)
Eating bulky, fibrous foods (think raw carrots) instead of easy-to-overeat foods (like Cheetos) is linked to weight loss, and most likely diabetes prevention and control, as agreed The experts. Research suggests that these low-density diets help prevent insulin resistance, a frequent precursor to type 2 diabetes.
The volumetric diet is also flexible. “From a behavioral point of view, it is one of the most reasonable plans to follow in the long term because it is not too restrictive and allows people to make ‘better’ decisions rather than trying to follow strict guidelines,” says a panelist from US News.
DASH Diet No. 5 (tie)
The DASH diet, dietary approaches to stop hypertension, was designed to curb high blood pressure, but it may also help prevent and control diabetes. It is generally considered an ideal eating pattern for both of you and echoes the dietary advice promoted by the American Diabetes Association.
A large 2017 study even linked diets that closely mirror DASH and other healthy eating patterns to an 18% lower risk of type 2 diabetes. Better yet, “because you use regular foods and don’t rely on supplements or shakes, it’s relatively easy to incorporate into a diet plan and provides satiety, “says a US News panelist.
MIND Diet No. 5 (tie)
Combining two stellar plans, the DASH diet and the Mediterranean diet, the MIND diet is designed to prevent Alzheimer’s disease with brain-healthy foods like green leafy vegetables, berries, nuts, beans, and whole grains.
While the research focuses on brain health, the plan’s parents’ diets can have diabetes-preventive effects. Just make sure you get moving too. Exercise is one of the most important aspects of preventing diabetes and other chronic diseases, says one expert, “so it is unfortunate that an exercise recommendation is not included in this diet plan.”
No. 5 (tie) Vegetarian diet
Being a vegetarian can help you lose weight and ward off chronic diseases, including diabetes. A meatless meal plan will likely help you lose weight and keep it off, which can prevent type 2 diabetes.
Research links vegetarianism to a lower risk of diabetes, and the American Diabetes Association and the Academy of Nutrition and Dietetics agree that it is a healthy option.
Mayo Clinic Diet No. 4
The Mayo Clinic diet aims to recalibrate eating habits and promote weight loss. It emphasizes the right foods (fruits, vegetables, and whole grains), discourages the wrong ones, and demands physical activity – all good standards for diabetes prevention. The guidelines mirror those of the American Diabetes Association, and our expert panelists say the plan is better than most other approaches for those concerned about diabetes.
No. 2 (tie) Flexitarian diet
The flexitarian diet combines flexibility with a vegetarian eating plan – eat like a vegetarian most of the time, but when you feel the need for a double cheeseburger, go for it. Cutting back on meat will likely help you lose weight, which means you have a better chance of avoiding diabetes. Additionally, vegetarianism is linked to a lower risk of diabetes, according to the Academy of Nutrition and Dietetics.
“The amount of information and guidance in the flexitarian diet is enough for the dieter to feel informed without feeling restricted,” says a US News critic. “Research has shown that focusing on a plant-based diet is beneficial for the heart and brain and may help reduce the risk of diabetes and certain cancers.”
No. 2 (tie) Vegan diet
Going vegan will likely help you lose weight and ward off chronic diseases like diabetes. Research suggests that the approach may lower A1C levels, and a small pilot study published in the journal Nutrition & Diabetes in 2015 suggests that it may help ease diabetes-related nerve pain. In late 2016, the Academy of Nutrition and Dietetics published a position statement stating that vegetarian diets, including vegans, are healthy, nutritionally adequate, and potentially capable of preventing and treating diseases, including type 2 diabetes.
A US News reviewer agrees: “If followed in a healthy way, a (vegan) diet has great potential to treat and control diabetes and to prevent heart disease.”
Mediterranean diet n. 1
Fruits, vegetables, whole grains. Fish and shellfish The Mediterranean diet is a healthy option and a clear winner when it comes to diabetes control and prevention. One study, for example, found that around 30% of heart attacks, strokes, and deaths from heart disease could be prevented by taking the approach. Another study suggests that the Mediterranean diet may help prevent diabetes, as diet-promoting short-chain fatty acids (a product of fiber fermentation in the gut) are linked to a lower risk of the disease.
As one expert puts it, “Overall, this is the best diet for long-term health and disease prevention.”
The best diets to prevent and control diabetes
– Mediterranean Diet No. 1.
– No. 2 (tie) Flexitarian Diet.
– No. 2 (tie) Vegan diet.
– Mayo Clinic Diet No. 4.
– DASH Diet No. 5 (tie).
– MIND Diet No. 5 (tie).
– No. 5 (tie) Vegetarian Diet.
– No. 8 (tie) Engine 2 Diet.
– Ornish Diet No. 8 (tie).
– No. 8 (tie) Volumetric.
– No. 11 (tie) Jenny Craig.
– Nutritious Diet No. 11 (tie).
– No. 11 (tie) WW (Weight Watchers).
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The best diets to prevent and control diabetes originally appeared in usnews.com
Update 04/01/22 – This story was previously published at an earlier date and has been updated with new ranking results.