Managing weight is itself a tedious task and those with diabetes will find it even more difficult. Because there are double restrictions for them and not any diet for weight loss would work for them. But, managing diabetes and obesity is easy if you know which foods will help you achieve the right weight without increasing your blood sugar levels. Here we have expert advice on healthy weight loss foods for diabetic patients.
Diabetes and Obesity
According to experts, there is an interconnection between obesity and diabetes. How? Let us understand in detail.
Obese people tend to have abdominal fat that affects the functioning of insulin-responsive cells. As a result, their body loses insulin sensitivity which is the major reason behind type 2 diabetes.
Furthermore, obesity changes the metabolism of body resulting into more production of fat molecules. This in turn affects the insulins response. Increase in abdominal fat also produces more pro inflammatory chemicals causing changes in insulin sensitivity of the body.
These three factors give rise to diabetes. Therefore, people with body mass index more than 30 should be wary about their blood sugar levels. Regular checkup and right diet will help them maintain the sugar level and prevent further complication.
In addition to these, one should keep a check on their plate and rely on diabetic-friendly foods. As per American Diabetes Association, diabetic patients should include following foods in their diet:
- Protein- beans, nuts, eggs, poultry, oily fish
- Fruits and vegetables- nonstarchy foods, berries, and sweet potatoes
- Diary- non fat milk or yogurt
- Grains- whole grains
- Beverages- low calorie or non caloric drinks
Ideal Weight To Lose
Losing too much or too lose can worsen the conditions so try to lose around 5-10 percent only. This is an ideal weight loss range for both type 2 diabetes and pre-diabetes patients. By doing so,, you reduce the risk by 58 percent.
Diabetes and Diet
There are ample dietary approach to manage diabetes and obesity.
Dash or dietary approach to stop hypertension is also recommended for patients of diabetes as it includes foods that lower blood pressure. Such a dietary plan also includes low sodium food, healthy fats, fat-free dietary, lean protein, and plant-based foods. Poultry and seafood are excluded from DASH and it imposes restrictions on the consumption of sugary beverages and foods.
Traditional diet of Mediterranean people is considered good for weight loss as it includes foods rich in oleic acid. It is a type of fatty acid that keeps heart healthy and reduces inflammation. Foods like olive oil, sunflower oil, palm, corn, and soybean oil are rich in olive oil. Apart from this, Mediterranean diet also includes plant based foods and protein rich food such as eggs, salmon, and more.
This type of diet reduces the glucose levels in the body thus good for diabetics.
Paleo or palaeolithic diet is assumed very good for diabetics as it can improve glycemic control in them. But it is not advice for kidney patients who also have type 2 diabetes. Those with only diabetes and want to reduce their weight can go for paleo. Only proteins, healthy fats, and plant based foods are allowed in this ancient diet plan.
Mostly recommend for those with celiac disease, gluten free diet is also beneficial for diabetics as few of such patients also have poor response to gluten. Therefore, doctors often perform a blood test on patients to check whether they have Celtic disease or not.
Most of the patients don’t have this autoimmune disorder still they should consult a doctor regarding a gluten diet.
Vegan diet excludes meat, gelatin, and honey, rest is acceptable in vegan diet. You can also go for completely vegetarian food in case you are confused what vegan diet includes and excludes. For instance, go for nuts, legumes, whole grains, soy, bean, and leafy vegetables.
However, vegan diet is not as good as other diet because it lacks vital nutrients like zinc, calcium, idoine, and calcium.
Therefore, one must always ask a certified nutritionist or dietician before following any diet for weight loss especially when they have diabetes. Overall, one must avoid following unhealthy foods as they lead to weight gain and also increases glucose level:
- Fried foods
- Full day diary products
- High glycemic food
- Processed grains
- Artificial sweeteners
- Refined flour products
There are lots of food options so scrutinizing dialy meal plan can be difficult without dieticians help. To be specific, just remember to eat low calorie foods, whole grains, low saturated fats, high monosaturated, and complex carbs.
Beside focusing on diet, diabetics should also incorporate exercise in their weight loss plan.
Be Wary Of Medications
Medicines are the biggest obstacle in the weight loss goal of diabetic patients as certain pills support weight gain. How? They prevent the excess glucose release during excretion as a result body store up the glucose. This storage is in the form of body fat thus most of the patients suffer from weight gain problems.
Certain medications such as sulfonylureas used for reducing glucose level in blood can have adverse effect on weight. They make you eat more as your body need more glucose for gaining energy.
Eating glucose rich foods can prevent from overeating. Consult doctor if you gain excess weight and suffer from diabetes. However, managing lifestyle and diet can help to some extent.