Meal-plans for diabetes
How to make healthy food choices that fit their lifestyle and taste for people living with diabetes who want to learn more . Tt can be tough to make out fact from fiction with so much conflicting information in the internet and media. The American Diabetes Association reviews the latest research looking at what is safe and works well for people at risk or living with diabetes. There are many different eating patterns that can be helpful in managing diabetes, studies show. In the long run, healthy eating meal plan pattern that you can follow and sustain that meets your own diabetes goals will be the best option for you.
Vegan or Vegetarian
A vegetarian eating pattern is based on plant foods, such as fruit, vegetables , whole grains, beans , nuts, seeds, and meat substitutes with no or little animal products. The vegetarian diet is rich in vitamins, fiber and minerals , and lower in saturated cholesterol and fat . There are several types of vegetarian eating patterns included:
Lacto-vegetarian: This eating pattern includes fruits, vegetables, nuts, whole grains, ,seeds and milk, beans, yogurt and cheese . People following lacto-vegetarian eating pattern avoid all meat, eggs, poultry, fish and seafood. However, dairy products are included.
Vegan: This eating pattern includes many plant-based foods such as fruits, vegetables, nuts, whole grains, beans and seeds . People following a vegan eating pattern avoid all meat, fish , poultry, eggs and seafood, and dairy products.
Lacto-ovo vegetarian: This eating pattern includes nuts, , fruits, vegetables, whole grains, beans and seeds , cheese, milk, yogurt, and eggs. People following a lacto-ovo vegetarian eating pattern avoid all meat, fish , poultry, and seafood, but include dairy products and eggs.
Research in the general population has linked vegetarian eating patterns to a lower risk of heart disease, obesity , cancer, and diabetes.
A low carbohydrate eating pattern focuses on non-starchy vegetables such as green beans, broccoli , salad greens , kale, and protein foods like meat, fish, poultry, eggs, shellfish, nuts , cheese, and seeds, fats (butter, oils, olives and avocado). In this eating pattern, highly processed carbohydrate foods and grains are limited or avoided. There is no standard at this time for the grams of carbohydrate in a low-carb eating pattern and research continues to look at the effects of this eating pattern on diabetes. Can talk with a dietitian you about your current eating habits and help you figure out the plan that will work best for you.
A low-fat eating pattern includes fruits, vegetables , lean protein, starches , such as turkey and chicken without the fish, skin, , and low-fat dairy products. This eating pattern has been shown to improve heart health when weight loss occurs and overall calorie intake is reduced and . Following a low fat diet did not always improve blood glucose or heart disease risk factors, according to some studies.
DASH is an acronym for “Dietary Approaches to Stop Hypertension” and was designed to help lower blood pressure in people with hypertension (high blood pressure). This eating pattern promotes eating more fruits, vegetables, nuts, whole grains , seeds, and lower fat or fat-free dairy products, fish and poultry . This eating pattern also limits foods high in sodium (salt) saturated red meat, fat,sweets, added sugars and sugar sweetened drinks. The DASH diet is also higher in fiber and is rich in nutrients, such as calcium, potassium, and magnesium, which may help to lower blood pressure.