Diabetes diet: 21 experts share their thoughts on most effective diets

Monica Vaklinova

20 мин за четене


Title:Diabetes diet: 21 experts share their thoughts on most effective diets
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Diabetes diet: 21 experts share their thoughts on most effective diets

Description:Diet is very high in diabetics’ priority lists. Each diabetic needs to know how food affects his or her blood sugar levels. In this article, we ask 21 experts about their most effective diets.

Diabetes diet: 21 experts share their thoughts on the most effective diets

Have you recently been diagnosed with diabetes? If so, your doctor will very likely recommend that you see a dietitian to work with you and develop a healthy eating plan that will help you control your blood sugar. Diet is very high in diabetics’ priority lists. Each diabetic needs to know how food affects his or her blood sugar levels. In this article, we ask 21 experts about their most effective diets.

Lissie Poyner (Instagram – @needlesandspoons_)

”I understand that the lifestyle of diabetics doesn’t fit into a box. When we are diagnosed, we are made to believe that everything is fairly black and white – but there is so much dependent on a person's lifestyle, values, habits, and decisions. When I work with my clients, I make sure we are working around their lifestyle – not teaching them someone else’s. I don’t believe in a set diet for diabetes, however, I think the integration of whole foods is key around balancing blood sugars. I personally follow the 80/20 approach – aiming to fill the majority of my plate with whole foods and relying less on processed foods.”

Kim Rose ( www.kimrosedietitian.com) (Instagram – @KimRoseDietitian)

”I am a Registered Dietitian Nutritionist and a Certified Diabetes Educator with close to a decade of clinical experience. I have two passions: the first of which is for students and The other is for persons diagnosed with diabetes. Diabetes is one of those diseases that can rob you of your joy and life if not controlled. Controlling diabetes does not have to be scary. Working with a dietitian to get your diet, exercise regimen, and lifestyle on track are optimal components. For this reason, I also became a Certified Diabetes Educator to learn more about the link because of the mental, emotional, and physical aspects of diabetes. One size does not fit all. A diabetic-friendly diet must be individualized to meet the client's needs. For this reason, no one diet fits, but if I had to choose I would promote the healthy plate method. The healthy plate method consists of making 1/2 your plate raw or cooked vegetables, 1/4 your plate lean protein, and the other 1/4 carbohydrates. Carbohydrates are the food groups that impact blood sugar levels. That’s consists of fruits, grains, and beans to name a few.”

Alicia D. Kowalski ( https://bit.ly/thediabetescoach) ( Facebook/ Instagram/ Twitter – @thedeabetescoach)

”I am a Registered Holistic Nutritionist | Lifestyle Coach | Diabetes Expert. Type 1 Diabetic since 1995. McMaster Sick Kids youngest Canadian on the insulin pump at the age of 4. 24+ experience with diabetes, fitness, hormones, nutrition, support. Trial and error have taught me that the best way to maintain a good A1C is through a low carb eating paradigm. ( I don’t like to use the word “diet” I believe this is a lifestyle choice you make for yourself ). There are many components to a controlled, relaxed lifestyle for a diabetic which include: nutrition, supplementation, activity, meditation, and water. “

Taja (www.diabeticfitnessworld.com) (Instagram – @tajacato)

”I’ve had type 1 diabetes for 20 years and ever since I discovered the secret sauce that helped me fit into my favorite pair of jeans and maintain the fitness goals I’ve been teaching other people with type 1 diabetes how to do the same 🙂 The most effective diet for diabetes really depends on the individual and they’re lifestyle because everyone is so different and therefore different amounts of different macronutrients will affect each person much differently.”

Karla Lino (Instagram – @T1Dkarly)

”I’ve been diabetic for 15 years and I’ve never really been the best at taking care of myself growing up but now as an adult, I have more liberties and freedom to choose the best plan for me. And I hope people see my efforts to try and let people understand this disease a little better. I think the most effective diet is personalized for that individual. Not every diabetic is the same and our bodies are different and it really tailors to that person.”

Sarah Morris (Instagram – @insulinandme_)

”I’m a newbie to diabetes, with that comes lots of people telling you what they think is best. Unfortunately, everyone is different, what works for one person will not necessarily work for another. I’m a PE teacher who spends her time climbing fells in the lakes district. My diet is an important part of my everyday routine. I think an all-round healthy diet is important for everyone. I have been more aware of carbs since I was diagnosed but I’ve not no means cut them out. I try to eat fruit with breakfast, I eat a lot of protein and I usually add carbs with this if it’s a training day as I exercise a lot in my spare time. There’s no need to diet just because we have this autoimmune disease, I still need carbs in my life for energy however I’ve just chosen some healthier alternatives for snacks and hypo treats.”

7. Kathryn Gentile (Instagram – @kattygents)

”I have lived with T1D for 10 years. My degree is in Exercise physiology. I’m passionate about diet and exercise. I would like to work toward becoming a CDE. There is no “most” effective diet for all people with diabetes. Everyone is different and we all cant sustain a lot of these fad diets as a part of our lifestyle forever. The best, most effective diet for a person with diabetes is the healthiest they can eat and maintain for the longevity of their life. I do believe that trying to eliminate as much processed food out of the diet is beneficial. Personally, I eat a whole food plant-based diet and it works great for me. I feel my best when I avoid sugar and eat mostly fresh fruits(fructose in fruit is different, a natural antidote of fiber) and vegetables. But, Just because it works for me doesn’t mean it will for the person with diabetes down the road.“

Carlos F. Gonzalez Jr. (Facebook – beastnomode72) (Instagram/ Twitter – @beastnomode)

”I’ve been in and out of the fitness thing for years. For the most part, I didn’t eat right all my life cause I thought it was dumb and no need if I work out. Well back in March got hit head-on by another car driving home. Messed up my elbow really bad and found out I had type 2 diabetes and I was diabetic when I got to the hospital. It was an eye-opening point in my life. Almost dying twice in one night. I know eat and train better in my life and I now run a business helping others with type 2. I use a combination of the plate method and a high protein diet. The carbs are still there but not as much with the plate method. The non-starchy veggies are great and endless ways of making them different and changeup. High protein mixed with it because I do workout 5 days a week. Burns fats so I’m less insulin resistant.”

Stephanie Johnson, M.S. (www.thecrankypanky.com) ( Instagram – @thecrankypanky)

”I am an educator working in the field of Law Enforcement. I’m a T1D NPC Bikini Competitor and I loved helping increase the use of technology in T1D treatment. I also dabble in making food that minimizes adverse blood glucose effects while still tasting amazing. One you love because your mental health is as important as your physical health. That said, I love helping people create meals that their body also loves.“

Sarah Ellefson (Instagram – ellefsonsarah_mytype2life)

”I’ve been able to maintain a large weight loss over 6 years, which has helped me control my diabetes. I’ve developed healthy habits (meal prepping, eating clean, strength training, and running). I think balanced and clean eating is best, with the exception of grains. If I eat carbs they come from vegetables and some starchy foods (sweet potatoes). I strictly portion my starches to no more than half a cup. I incorporate healthy fat and protein with each meal. I limit fruit to one-half cup serving a day.”

Grace (Instagram – @type_1me)

”I was diagnosed at the age of seven. I had ideal management up till high school and the beginning of college. During those years, I struggled both mentally and physically. My sugars were always high, and I gained a ton of weight. I did a ton of crash diets that were never sustainable. Shortly after, I realized I had no proper knowledge of nutrition and type one diabetes management. This was when Google and social media platforms such as Instagram became my new best friend. I started learning that I was not going through these issues alone. I am forever grateful for the diabetic community. After coming across the supportive community, I learned ways to fix high blood sugars, insulin resistance all through implementing a healthy lifestyle. It is trial and error, and I am still tweaking my lifestyle to achieve optimal results. I no longer see diabetes as a challenge. I view it as an opportunity to make me stronger. Type one diabetes proves to me that with hard work and dedication, anything is possible. I know that is cliche, but just weeks back, I went into diabetic ketoacidosis. I was OVER IT! Over feeling fatigued, over faking a smile when I feel grody, overeating foods and never feeling full, and over having constant blurry vision. People could tell I wasn’t myself even though I was trying so hard to be “normal.” I realized the importance of being selfish and allowing yourself to do things that are best for your overall health since, ultimately, health is wealth. I still have a lot of work to do, but now I can see this as a reward to myself! Do I get insecure about diabetes being a 22-year-old? Of course, but I’ve realized how powerful we are as a community. I’ve also realized the importance technology plays on my diabetes regimen. I went from a few checks a week, to freestyle scans consistently throughout the day. My sugars have improved. There are many challenges diabetics face day by day, but seeing it as a component of life rather than your whole life is so important. I like to title it as a lifestyle – words are so important and when used correctly can generate such positive impacts. I can’t wait to learn more and share with you my journey in hopes of helping others! I have experienced with many diets and have a lot of trial and error to do. Though, I have found what benefits my blood glucose best is, eating mainly veggies – reduced-fat meats (typically salami & provolone for a snack) – and minimal process foods. This keeps my sugars down, insulin needs down, and helps me see weight loss when consistent with that regimen.”

Kylie Hendrikse (www.autoimmuneclinic.co.uk) ( Instagram – @autoimmuneclinic) (Facebook – autoimmuneclinic.co.uk)

”I have been living with type 1 diabetes for 17 years, and over this time have experienced the highs and lows of living with this disease. It wasn’t until a routine eye test discovered background retinopathy that I finally took responsibility for my health. By changing what I ate, within one year the retinopathy was gone and I had my a-ha moment. I retrained as a Registered Nutritional Therapist and now my focus is to help other diabetics regain their health, despite their diagnosis, by empowering them with diet and lifestyle changes that enable them to feel vibrant again. I’ve found, for both myself and my diabetic clients, that a low carb or even keto diet is the best way of managing diabetes. Diabetics have problems processing sugar, so by heavily reducing sugar in the diet, a diabetic can take control of their blood sugars, get off the rollercoaster ride and get their HbA1c back into the normal range.“

Nicholas (www.diabeticathletic.com) (Instagram – @diabetic_athletic)

”I am a type one diabetic strength and conditioning coach and gym owner for over 22 years. My biggest skill set is being able to provide my clients with the knowledge that they can hear to understand and apply. Many professionals in the industry have great knowledge however, lack the ability to provide the information and translate their understandings, terminology, and industry jargon into ways our clients can understand, use, and apply. Firstly education is the most important when it comes to any diet and it’s the ability to help a diabetic. A lower-carb diet is my first choice, however, it must be said that a diabetic who has an education into things like carb counting, for example, will be able to live as well and with as good or better control as diabetic eating no carbs and no understanding as to how foods affect our glucose control. My program and my beliefs are designed to arm and educate diabetics so they are able to choose a diet that they love all while being able to keep glucose levels in range.“

Becca (Instagram – @raboothe)

"I am a Diabetic for 12+ years. I believe you should try to eat a balanced diet for your health and should talk to a Dr. before changing your eating habits. It’s important to me as a diabetic not to restrict myself from ‘unhealthy’ foods and sweets, but rather indulge in moderation (and cover accordingly with insulin)."

Teale (Instagram – @tealeleigh)

”I was diagnosed with Type 2 diabetes on 8/8/08. I continued to gain weight and let life get in the way for another 7 years before I decided to take back my health and be in control. I am a busy wife, mother, and employee. I also run my own business helping others take control of their health and fitness. I didn’t have time to go to the gym or money to spend on a membership so I found a program to do at home. My sugars are in control. My diet is in control and I am Taking back my life. I strive to help others know they can do it too! I follow Beachbody’s container system. I eat real food in the right portions. I have 3 1c servings of fruit a day and 3 1/2c servings of carbs. I eat clean carbs (whole grains, sweet potatoes) to keep my sugars in control. I exercise daily and that has also helped me to lose weight which in turn helps me control my diabetes.“

Rebekah (Instagram – @beck_v_t1d)

”I have had diabetes for 5 years and I like to spend a lot of my time focused on figuring out the best lifestyle/diet that will help me to gain better control over my diabetes. I’ve researched a lot to do with how the different foods interact with our bodies and put it to the test! I test, record & observe how each food affects my diabetes & my body. A Low carb vegan diet I believe it works best.

Colbee (Instagram – @insulin_monster)

”I like the fact of living a lifestyle as a perfectly healthy individual would. I like it when people come up to me and are surprised that I am a type 1 diabetic. I like being the one outside the norm. For me, physical activity has always been my sense of an anchor. Naturally, I leaned into the fact of being healthy nutritionally. It’s always a good motivator to see that even members of your family that have no problems before, but like the way you do things, come up and ask you questions to see how you can help them! Going through this, I’ve learned that just living a nutritious and physically active life, makes insulin less expensive, and I can understand my body on what it can take and how it will react to certain things. I’m all about helping others with this because I know what it was like when I was diagnosed as a kid; a sense of loneliness, misunderstanding, and eventual feeling of like a burden on my family. I want to help kids or anyone make sure they know they have a community that is willing to help them live a life worth living. The best diet is the one someone will stick to. There is no point in doing a diet if you are waiting for it to come off of it and go back to what was before because if you do, you’ll end up just going back to what was before and possibly make things worse when the mental recession overpowers what you had before.“

Shea (Instagram – @sheamcckenzie)

I have been a diabetic for 23 years and was put on a special diabetic diet at a young age, and have medical nutrition background which informs the way I eat now as well as how I advise other diabetics (and not) to eat. The most effective diet for diabetes is the most effective diet for everyone really: moderation. Fad diets are usually unsustainable over time. Unless you are committing to vegetarian/veganism, (which is more of a lifestyle change than simply diet) it’s better to stay away from anything that is a named diet – you should especially stay away from keto as a diabetic, as the risk of ketoacidosis is MUCH higher for us. I personally am informed by the Ayurvedic practice, an ancient Indian medical science, but what this practice preaches mostly is moderation. Don’t eat too much of any one thing. Have more veggies and fruits and whole grains on your plate and don’t overdo the protein (as we tend to in today’s gym culture). And ultimately, do what works well for your body and gut. We are all different. Do some experimenting with food, but don’t go crazy! Changing your food will not magically alter your blood sugars. It’s one step in a multi-step process. As long as you are aware of that, you’re golden. 🙂.“

Frederike (Instagram – @t_1_diabetes_life)

”I‘m a diabetic since 2007 so I think I have a lot of experience of this topic. I try to manage my Diabetes in the background. That means, that my Diabetes isn’t the main part of my life, but an important part! When dieting means losing weight, I think sport is the most important part. At age 6, I started playing handball and doing athletics. At the age of 20, after I started my training as a physiotherapist, I did not have time for it, I only go to my dance group once a week (more just for fun than doing sports). But now I realize that the sport is missing! I ate what I wanted when I was very active and never thought I would have to lose weight, and I really did not have to, but now, even though I eat what I want, I notice a few grams are too much on my hips. I’m not overweight, but not really satisfied with my figure. I tried to eat fewer calories, but I do not think that will be enough. I have to do sports regularly !! But I have to overcome my unmotivated self, which is very difficult. In addition, sport is also very important for good BGs! My blood sugar is not worse since I do not exercise anymore, but I need more insulin than before!! I think that’s another good reason to start my sport again.”

Alyssa (Instagram – @lyssvsdiabetes)

”I am newly diagnosed with LADA (latent autoimmune diabetes) which is basically type 1 diabetes in adults! I have been a nurse for almost 10 years now and work in oncology! Being newly diagnosed has been overwhelming at times but I choose to see the positive side to having this disease. I enjoy connecting with other people with diabetes to help share insight and tips on managing this disease! My experience as a nurse has helped prepare me to handle the clinical aspects of diabetes. I truly enjoy educating people on the different types of diabetes and offering inspiration to those who may be struggling to navigate the disease. I have found the most effective diet for diabetes is planning. That might sound strange, but if you are prepared for each meal or snack ahead of time it is much easier to navigate. This does not mean you cannot enjoy all the different types of foods! I do not deprive myself of foods I want to eat based on carbs. Typically my meals range from 30-50 carbs. It is important to learn the glycemic index of different foods you enjoy eating. Simply put, the glycemic index of a food indicates how fast or slow a portion of food will increase your blood sugar. Food with a higher glycemic index will to a quick rise in blood sugar while those with a lower glycemic index will create a more gradual rise in blood sugar. I do not limit what I eat at all, but I do plan for higher glycemic foods. There are two main ways I “plan” for these higher glycemic index foods such as baked goods. *This is not medical advice, this is just how I handle my own blood sugars* The first is to pre-bolus for foods that I know will raise my blood sugar quickly if my current blood glucose is higher than I would like it. If I have a glucose reading of 140, I will give myself the insulin appropriate for the carbs I am about to eat and wait for my number to come down a little before diving into the treat! The second is something I cannot stress enough! Exercise is key! Exercise is like a magic wand that opens the doors for insulin. When you exercise, your cells become more sensitive to insulin which results in lower blood sugars. Exercise can be as simple as a walk or even household chores!“

Rachel Carrie (Instagram – @aidenlivysmama)

”I am a single mom of 2. 35 years old. Diabetic for 23 years. I enjoy everything creative, music, and art. I enjoy cooking and baking. I love sharing my lifestyle and choice with others who want to learn. I enjoy fitness, yoga, and meditation. I am plant-based and feel that is the best way to manage diabetes and any health issue. Not consuming animal products makes an amazing difference in one's health in all aspects. I have been plant-based for 3 years and was vegetarian for 5 years prior to that.“


Monica Vaklinova

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Monica is a marketing maanger at Dianurse and a blogger.

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