Believe it or not, if you have type 2 diabetes, you’re not destined to have this chronic disease forever. Studies show that almost 90% of patients who underwent bariatric surgery for weight loss experienced normal blood sugar and remained diabetes-free (although we do not recommend this) for 10 years after their surgeries. Studies like this show that achieving a healthy weight and lifestyle not only can prevent type 2 diabetes but reverse it, too.
Dieting with Diabetes: DOs
Following a few healthy lifestyle tips helps get and keep blood sugar under control when you have diabetes.
- Switch to a Plant-Based Diet
Studies show that eating a nutritious diet consisting of entirely plant-based foods, such as the Hallelujah Diet, is often effective for preventing, managing, and even reversing type 2 diabetes. Researchers say the reasons for this might involve decreases in insulin resistance, weight loss, increases in phytonutrients and fiber, interactions with your microbiome, and decreases in saturated fat. Foods you’ll include in a diabetes meal plan should include:
- Organic whole grains
- Nuts and seeds
- Unrefined plant oils and other healthy fats
- Plant milks
Chances are that switching to a vegan diet will help you shed unwanted pounds if you’re overweight.
- Lose Weight if You’re Overweight
More than one-third of adults have prediabetes, a condition that can lead to diabetes within five years if left untreated. Losing just 5-10% of your body weight may help reduce your risk of developing diabetes by almost 60%.
If you already have diabetes, losing weight if you’re overweight helps to better control blood sugar, reduce medications you’re required to take, or even reverse diabetes. To effectively shed pounds, do the following:
- Get at least 7-9 hours of sleep per night
- Reduce stress
- Switch to a plant-based diet
- Exercise daily
- Lower your energy intake by 500-1,000 calories per day
Aim to lose about 1-2 pounds per week, which is a safe weight-loss rate often effective for long-term maintenance.
- Use the Hallelujah Diet Diabetes Kit
The Hallelujah Diet diabetes kit contains the right mix of dietary supplements to support your body in managing diabetes and blood sugar and transition to the Hallelujah Diet. Supplements included in the diabetes kit contain fiber, omega-3 fats, digestive enzymes, nutrient-rich juice powders, and the vitamins and minerals needed to maintain optimal health when you have diabetes.
Dieting with Diabetes: DON’Ts
There are a few foods and eating habits you should avoid if you have diabetes or prediabetes because indulging in them can hinder blood sugar control and lead to diabetes complications.
- Avoid Certain Foods and Drinks
When you have diabetes, it’s important to steer clear of certain foods. Even if you don’t have diabetes, consuming certain foods and drinks can be problematic for your health. Avoid the following whenever possible:
- Alcoholic drinks
- Sodas and other sugary drinks
- Baked goods
- Refined grains like white bread
- Processed, pre-packaged foods
- Fried foods
- Processed and red meats
- Animal fats
Switching to a plant-based diet may lower your risk of cancer and other chronic diseases.
- Don’t Overindulge in Carbohydrates
Carbohydrates, especially those rich in fiber, are an essential part of an eating plan when you have diabetes—but avoid overindulging in carbohydrates and space the carbs out evenly throughout the day to keep blood sugar in check. Carb-rich, healthy food options included in plant-based diets are:
- Organic Whole grains
- Starchy vegetables, such as corn, peas, potatoes, beans, and other legumes
- Nuts, seeds, and non-starchy veggies contain a smaller amount of carbs
To give you an idea of how to count carbohydrates, use the following list containing about 15 grams of carbohydrates per serving:
- 1/3 cup of brown rice
- 1/3 cup of quinoa
- 1/3 cup of whole-grain pasta
- 1/2 cup of beans
- 1/2 cup of other starchy veggies—corn, peas, potatoes, etc.
- 1/2 cup of fresh fruit
- 1/2 cup of cooked oatmeal
Include these foods in your diabetes meal plan, but limit carbohydrate intake to about 30-45 grams of carbs per meal, depending on what your doctor or dietitian recommends for your individual needs.
- Avoid Large Meals
Avoid large meals when you have diabetes, especially big meals rich in carbohydrates, to optimize blood sugar control. Aim to eat 5-6 small meals throughout the day every few hours or so. If you take insulin, it is important to keep your blood sugar monitored as you may quickly reach a point that you need your doctor’s support in reducing or eliminating medications.
Following the essential dos and don’ts of dieting with diabetes using the Hallelujah Diet improves your chance of better overall health, blood sugar control, and, possibly, reversing type 2 diabetes!