When it comes to diabetes management, the main focus should be weight loss. It’s important to make healthy choices regardless of which technique you choose decreasing carbs levels, increasing protein levels, and anything else. This will help you manage your diabetes, blood pressure, and cholesterol levels while also providing your body with the nutrients it requires to live a long and healthy life.

One way to do this is to follow this strategy developed by nutrition experts:

• Divide your plate in half.

• Fill one-half with fruits and vegetables (preferably non-starchy).

• Fill the other side with whole grain and protein-rich foods.

• Minimize refined grains such as white rice and white bread, from which fiber has been removed.

• Instead of processed meats like bacon and cold cuts, choose healthier protein sources like fish, poultry, and legumes.

• Use healthy oils.

Vegetarian:

Vegetarians eat mostly plant-based foods. Milk and other dairy foods are included in some, while eggs or both dairy and eggs are included in others. Some even allow a little amount of animal protein as part of a plant-based diet.

People who eat mainly vegetarian but with little amounts of chicken, fish, or the occasional serving of red meat, may call themselves vegetarians, while this isn’t strictly true.

Clinical trials have revealed that vegetarian diets may be more effective than typical low-fat diets in controlling blood sugar and cholesterol for patients with type 2 diabetes.

Vegan:

Vegans eat only plant-based foods. They do not consume any animal products. No meat, poultry, fish, eggs, or dairy products like yogurt or cheese are allowed. Traditional vegan diets, like vegetarian diets, reduce blood glucose and cholesterol levels for persons with type 2 diabetes better than normal low-fat diets.

Mediterranean-type:

Studies have shown that a Mediterranean-style diet can help prevent and treat type 2 diabetes, heart disease, and other chronic illnesses. Since the Mediterranean Sea is bordered by more than a dozen countries, which mean there is no such thing as a Mediterranean diet.

Here are the general features of a Mediterranean-type dietary pattern:

• Plant foods are the main source of calories: vegetables, fruits, whole grains, nuts, and legumes (like beans, peas, and lentils), with a preference for foods that are fresh and minimally processed to preserve nutrients.

• Olive oil is the main source of fat.

• Low to moderate amounts of cheese and yogurt with meals.

• Moderate amounts of fish and poultry as the preferred sources of animal protein; minimal amounts of red meat

• Fresh fruit with meals instead of dessert.

Any healthy eating pattern should start with a breakfast meal first thing in the morning, lunch in the middle of the day, dinner or supper at almost the end of the day but not too late at the night, and a snack or two in between meals if needed.

Missing a meal often leads to overeating later, which causes a large surge in blood glucose and puts further pressure on the Pancreas’ ability to produce Insulin.

After you figured out the most important healthy habits that help in losing weight, blood pressure, and blood sugar for people with diabetes, you can now visit Dr.Mulham’s Polyclinic and consult our dietitian about the perfect plan to manage your diabetes effectively.