Categorized | Diets

Diabetic Diets to Lose Weight?

Diabetes is a disease increasingly on the rise. In the past few years its prevalence has increased dramatically to win over the attention of not just health professionals but of the media as well. Type 2 Diabetes is a disease previously seen in aging adults who had years of high sugar consumption behind them, however, it is now being seen in children as young as 5 and in some toddlers. This not only is an indication of the poor health education of Americans but of the change in diet that is needed on a national level to ensure a future for this country.

Diabetes is a disease in which the body cannot properly regulate its blood glucose levels. If one is affected by diabetes their insulin system does not work properly in response to high levels of blood sugar (consumed glucose), maintaining those high levels, causing further health complications.

Symptoms can be extremely severe and life threatening. Some include blurry vision, excessive thirst, frequent urination, fatigue, and increased appetite. This type of diabetes specifically is increasing in prevalence in part to increases in overweight and obesity. Since this disease affects the pancreas permanently, there is no cure. However, there have been extensive improvements in treatment of diabetes, including the combination of medicines, diet, and exercise to control blood sugar.

Recommended Diabetic Diet

If you have diabetes, you are all too familiar with the stress doctors place on diet. Given that an insufficient diet leads to diabetes it’s no wonder why it would be important to follow a healthy diet to reverse its progression. Upon diagnosis, individuals with diabetes receive guidance from a registered dietitian. The dietitian will probably highlight several points to keep in mind. The most important is limiting foods that are high in sugar.

In the body, glucose is broken down into simpler compounds, known as sugar. In an effort to keep sugar low one must ensure that their total carbohydrate intake is also low. A good way to do this is to go online and look at foods that have a low Glycemic Index (GI). Such foods include wholegrain pumpernickel or whole wheat bread, broccoli, mushrooms, tomatoes, brown rice, buckwheat, apples, pears, grapes, strawberries, chickpeas, kidney beans, and soy milk. Foods rates high on the GI include hamburger buns, white bread and white rice, pumpkin, French fries, donuts, scones, rice cakes, watermelon, corn flakes and Rice Krispies cereal.

Another big factor to watch for is eating smaller portions that are spread throughout the day. This is because the more you eat in one sitting, the higher your blood sugar levels rise and then the more they drop as you do not give your body more energy for an extended period of time. However, if you give your body smaller portions spread in small intervals throughout the day, your blood sugar levels will not increase as high and you will be fueling your body before levels drop, which can cause fatigue and even black outs. Such an eating pattern can lead to maintaining stable glucose levels longer and safer.

Losing Weight with a Diabetic Diet

You might be shocked to learn that following a diabetic diet can actually help you lose weight. Aside from it helping to control blood pressure, cholesterol and safe blood glucose levels, it lowers your total amount of sugar/glucose in the body.

Increased glucose levels can eventually lead to diabetes. So by following a diet that promotes low glucose foods you can actually prevent or slow down the onset of diabetes. By doing so, you are also monitoring your weight status by watching the amount of sugar that goes into your body.

The other aspect, regarding eating in smaller portions, is recommended by health experts around the world. Many countries do not follow a big meal three times throughout the day, as does the United States.  Most countries eat small portions various times during the day to ensure that their bodies are constantly receiving much needed energy to perform daily activities. This helps to control weight but to also manage amount of energy the body has to expend.

Lastly, the recommendation to engage in exercise on a diabetic diet is something that should and IS recommended for everyone, diabetic or non-diabetic. The importance of exercise doesn’t need to be reiterated again for you today. However, remember that for adults at least one hour of physical activity is recommended 5 days a week.


If you are looking to lose weight, you might want to adjust your daily diet to follow a more diabetic diet. This way, you are eating healthy and monitoring one of the most prominent causes of people becoming overweight – carbohydrates.

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