Medical researchers have examined several diets that are recommended for diabetes, and found out that these dietary requirements can be useful for healthy people too. In other words, a diet that helps cure diabetes is also a great diet for general health improvement and physical strength.
What are the main features of anti-diabetes diets?
The common requirements is the absence of processed sugar, which is normal since sugar is absorbed very quickly and reaches the blood within minutes from ingestion. Since diabetics have an impaired insulin production or a resistance to insulin, eating any type of foods that contain sugar is essentially forbidden.
On rare occasions, a person with diabetes can taste a small slice of cake or a small piece of chocolate, but that’s as far as they should go with their sugar intake.
Here are 6 healthy diets that are recommended by nutritionists for individuals affected by diabetes, starting from a simple low-carb diet to famous, complex diets that are very popular among fitness and health enthusiasts.
A simple low-carb diet is the fastest way to start if you don’t have enough time to study the other diets. Basically, you need to eliminate sugar completely from your diet, and reduce the amount of starch-containing products, such as potatoes, white bread, white rice or pasta. You can replace them with starch-containing foods that have a lot of fiber, which are whole-grain cereals, whole-grain bread, beans, lentils and soy. Fiber is able to slow down the digestion of starch and complex carbs, which are transformed into sugar at a much lower pace. Meats, fish and dairy are allowed and even recommended.
2. The Paleo Diet
The Palaeolithic Diet is a nutritional approach that attempts to mimic the diet of our ancestor before they used farming to obtain food. Before the farming period, the ancestors of modern people were hunters, which means that they did not have access to high-carbohydrate foods, such as grains or starchy vegetables. These dietary habits are reflected into the Paleo diet, which recommends the consumption of lean meats, fish, mushrooms and low-caloric vegetables and herbs. Since it is essentially a low-carb diet that provides sufficient protein for your body, it is ideal for diabetes.
3. The Atkins Diet
The Atkins diet is also a solid option, and it includes a high consumption of fats, protein while keeping carbohydrates very low. The Atkins diet followers encourage the consumption of cheese, meats and eggs, while discouraging the intake of rice, pasta, potatoes and low-fiber, processed cereals.
4. The Keto Diet
The Ketogenic diet may also be suitable for diabetics, since it discourages the consumption of carbs and favors the intake of protein and fat, through lean meats, fish, nuts, dairy and low-caloric vegetables and fruits. The purpose is to obtain energy from burning fats rather than carbohydrates, which improves the hormone metabolism and diminishes the need for insulin.
Intermittent fasting is also a great dietary regimen that diabetics should look into. It involves alternating periods of fasting (up to 18 hours), with periods of food intake, which allows the body to clean itself through toxin removal and to utilize the nutrients more effectively. It also prevents fat accumulation, which is beneficial for diabetes treatment.
6. Nutritionist Recommended Diet
The sixth and the best diet for diabetes is a nutritional regimen that is specifically tailored to your needs and taste preferences, which may be designed by a nutritionist or a physician experienced in diabetes therapy. It may be a combination of the above mentioned diets changed and adjusted in a manner that takes into consideration your personal taste. However, it should remain a low-carb dietary plan nonetheless.