When it comes to diabetes and meal planning, there is no one-size-fits-all. In fact, the American Diabetes Association’s (ADA) nutrition recommendations identify several meal patterns or diets that have shown good results in people with diabetes.
Many of these meal patterns such as the Mediterranean, vegetarian, vegan, and DASH dietary plan, can be found in the US News and World Report list of best diets for people with diabetes.
Mediterranean
The Mediterranean Diet is a plant-based eating pattern that features fruit, vegetables, fish, beans, nuts, and whole grains, as well as other ingredients such as olive oil and wine that have been shown to promote good health. The principles of the Mediterranean diet are easy to follow.
However, there are no guidelines regarding calories or recommendations for carbohydrate levels. So, you'll have to figure that out on your own or enlist the help of a registered dietitian. The diet is filled with nutrient-dense foods like nuts and legumes, which can help you manage hunger and blood sugar levels.
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US News and World Report review experts say a Mediterranean diet is an excellent option for preventing or controlling diabetes. There’s evidence that people with diabetes following a Mediterranean diet may improve their hemoglobin A1C (HbA1C) levels. The HbA1C is a measure of blood sugar over time.
DASH
The DASH (Dietary Approaches to Stop Hypertension) diet has been shown to help control high blood pressure, which is prevalent in people with diabetes. DASH emphasizes potassium, calcium, fiber, and protein-rich foods such as fruits, veggies, whole grains, lean protein and low-fat dairy while limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy foods and tropical oils, and sugar-sweetened beverages and sweets. The diet is an exchange-based meal plan with various calorie levels to facilitate weight loss.
DASH is also nutritionally sound as it mirrors the recommendations found in the Dietary Guidelines for Americans.
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Flexitarian
The Flexitarian Diet is a vegetarian diet with the flexibility to occasionally include meat and poultry. Research suggests that people who eat more plants tend to consume fewer calories and more nutrients such as fiber and a wide variety of disease-fighting phytonutrients that are only available in plants. Because the diet is balanced and flexible, it can be easily followed by anyone. But of course, portions matter as much as food choice – particularly when it comes to carbohydrates and managing blood sugar.
The Flexitarian diet is a good choice to prevent and manage diabetes.
Mayo Clinic Diet
The Mayo Clinic Diet has two phases. The first “lose it” phase helps you change habits and the second “live it!” phase focuses on food groups and portion sizes. The Mayo Clinic Diet is a well-balanced, healthful diet that incorporates nutrient-rich foods and reduces or eliminates excess fat, sugar, and calorie intake from less nutritious food.
The Mayo Clinic Diet is not specifically for people with diabetes. Therefore, you won't find instructions for carbohydrate counting. However, US News and World Report experts, considered its approach to be better than other diets to manage and prevent diabetes.
Vegan
The vegan diet excludes eggs, dairy, and all other animal products. Because it is more of an eating pattern than a diet, there are no guidelines regarding calories or recommendations for carbohydrate levels. It can also be challenging when it comes to shopping, cooking and eating meals out. To get the most benefit from this healthy way of eating you should consider a consultation with a registered dietitian nutritionist before attempting to follow a vegan diet.
There is evidence that a vegan lifestyle can improve blood sugar levels and help reduce the amount of medication needed to manage diabetes. Veganism also tied for third place in Best Diabetes Diet.
Volumetrics
The Volumetrics Diet categorizes foods based on their calories and nutritional content. The four categories range from very low-density foods such as fruits, nonstarchy vegetables, nonfat milk and broth-based soup to high-density foods like crackers, chips, chocolate candies and cookies. The goal is that most of your food choices will come from low and medium-density foods and keep high-density foods to a minimum.
Because the Volumetrics Diet offers a variety of food choices, your chances of sticking with it are higher. There is evidence that suggests the Volumetrics Diet can lower fasting insulin levels and may have a positive effect on diabetes prevention and management.
Weight Watchers
The Weight Watcher program assigns every food and beverage a point value, based on its nutritional content. Unhealthy choices have a higher point value. Healthy food choices have a lower point value. Overall the Weight Watcher plan—known as the SmartPoints food plan guides members toward an overall eating pattern that is lower in calories, saturated fat, and sugar, and higher in protein.
The Weight Watcher program provides personalization and flexibility, offering “Weight Watchers for Diabetes” and "Weight Watchers for Prediabetes" programs.
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The Choice is Yours!
There is no "silver bullet" or magic to anyone eating plan or diet for people with diabetes. The best meal plan for diabetes is one that fits your health goals, personal and cultural food preferences, access to healthful choices, and your readiness, willingness, and ability to change behavior.
Before making significant changes in your diet, you should consult your healthcare provider. Your healthcare provider or registered dietitian nutritionist can help you determine your best choice.
Constance Brown-Riggs, MSED, RD, CDE, CDN is a registered dietitian, certified diabetes educator, owner of CBR Nutrition Enterprises, national speaker and author of The African American Guide to Living Well with Diabetes. Her new book Diabetes Guide to Enjoying Foods of the World is a convenient guide to help people with diabetes enjoy all the flavors of the world while still following a healthy meal plan.
