If you live with diabetes, you’ve probably heard it all: “Cut carbs. Go plant based. Try fasting. Keto is the answer.” With so many options, it can feel challenging to know where to begin. Get the scoop on four popular eating patterns, plus a little secret: you just need to find the diet that works for you.
1. Mediterranean
With meals based on fruits, vegetables and whole grains, this diet also includes healthy fats, lean proteins (especially plant-based ones) and water as the drink of choice. Red meats and processed foods tend to be limited. This diet also encourages physical activity and sharing meals with others. The principles can be used with different cultural eating patterns.
Potential benefits
This eating pattern supports your heart health, can improve your blood sugar control and reduce inflammation.
To learn more and find a sample meal plan, visit Mediterranean Diet and Diabetes.
2. Plant-Based (aka Vegetarian)
This diet features lots of vegetables, some fruits, whole grains in small portions, and a variety of plant-based proteins and heart-healthy fats.
Potential benefits
Lower in saturated fat, a heart-healthy vegetarian eating pattern may help with weight and managing your blood pressure, can help improve blood sugar control, especially for those living with type 2. The balanced-plate method is a valuable tool with all the carbs in this diet.
To learn more and find a sample meal plan, visit Plant-Based Diet and Diabetes.
3. Intermittent Fasting (aka IF)
It’s not so much what, but when you eat. The goal is to limit your calories while making healthy choices and watching portion sizes. If you’re fasting daily, fast for 16 hours and eat over eight. If you’re doing a weekly fast, fast for two days and eat over the other five.
Depending on the size and number of meals you have, you could experience high (hyperglycemia) or low (hypoglycemia) blood sugar. It’s a good idea to talk to your healthcare provider before you give IF a try.
Potential benefits
There’s still more research to be done; however, fasting may help with weight loss and/or maintaining your weight, and it can improve your blood cholesterol and triglyceride levels, as well as your blood sugar.
To learn more and find a sample meal plan, visit Intermittent Fasting and Diabetes.
4. Ketogenic (aka Keto) diet
The ketogenic (keto) diet is a very low carbohydrate, moderate protein, high fat diet. It forces the body to breakdown fat instead of glucose for energy. Research has shown some short-term benefits, but more long-term studies are needed.
It’s also important to know that with keto’s high-fat intake, there’s a risk of high (hyperglycemia) or low (hypoglycemia) blood sugar, nutrient and fibre deficiencies, and an increased risk of heart disease for people who follow this eating pattern.
Potential benefits
Short-term studies show that following a keto diet may result in weight loss, can improve A1C and lower insulin needs in people with type 1, and can improve A1C and lower medication use in people with type 2.
To learn more and find a sample meal plan, visit Ketogenic Diet and Diabetes.
At the end of the day, there is no one “diet for diabetes”. The best diet, or eating pattern. is the one that meets your body’s needs and helps you thrive while managing your diabetes.
Did you know?
Our free, live, virtual cooking and nutrition series In the Kitchen with Diabetes Canada presented by Manulife is back for season two. Join us and learn delicious, nutritious recipes, along with nutrition and cooking tips, and have a whole lot of fun. Visit In the Kitchen with Diabetes Canada to register.
We have a variety of healthy 7-day meal plans for different diets and cultures. Visit Meal Planning to learn more.