Which diabetes diet is right for you?
Just been diagnosed with Type 2 diabetes? Then the prospect of living with it might feel like a punishment.
Yet understanding and managing the condition is achievable and with good care, healthy nutrition and regular physical activity, most people with Type 2 diabetes can lead full and healthy lives.
The most common form of the disease is Type 2 which accounts for 90 per cent of all diabetes in adults. Most people develop it because they can no longer safely contain the excess energy from their diet. Energy is too precious for the body to waste.
The equation is simple: if you eat it and don’t burn it off immediately, then you store it, mostly as fat. The majority of adults will eat and drink in excess of 2,390 calories of energy a day.
However their daily energy requirements will probably be closer to 1,910 to 2,150 calories. This is why so many people are slowly getting fatter as they get older and developing diabetes.
The most common way of regulating your energy intake is to adopt a diet. There are dozens to choose from and it probably doesn’t matter which one so long as you enjoy it and are able to stick to it for the long term.
Although most weight loss diets share a number of common elements, they can be divided into four main categories:
This type aims to directly limit your energy (calorie) intake. It doesn’t really matter what you are eating so long as you stay within the limit imposed by the calorie count.
A packet of nachos contains around 478 calories per 100g while most fruit and vegetables contain fewer than 96 calories per 100g. So if you are sticking to a plan of 1,910 calories a day you can still have the nachos but that’s a quarter of your intake for the day. However if you eat an apple instead, then you have more room for something else later.
Another approach to following this diet is to swap your intake of high-calorie foods for those that carry less energy but have about the same volume and the same or more nutrients.
Rather than a major shift, you often only need a few changes to reduce the number of calories you are consuming and the fat around your middle. A low-calorie diet will substitute:
• Lean cuts of meat for fatty chops
• Semi-skimmed milk for full-fat milk
• Skinless roast chicken instead of fried chicken
• Whole fruit for dried fruit
• Lentils for mince
• Salads and soups for sandwiches
You might think that eating low-energy foods would just make you hungrier and therefore want to eat more but this is not true. On average if you reduce the high-calorie foods you eat by a quarter you will reduce your energy intake by a similar amount.
In fact, it has been argued that energy-dense foods make you overeat because they are less filling and this means you eat more in the long term.
Some of the extra energy in your diet comes from the fat you eat. Fat contributes twice the energy per gram when compared with other nutrients. It also doesn’t make you feel as full as other nutrients so you tend to eat more.
Even if you are not counting calories, by avoiding fat whatever you eat will usually contain less energy. Choosing a leaner cut of meat can reduce the energy you get from a steak even if the amount you eat or the menu does not change.
Low-fat diets are simple to follow and you can easily replace things that contain animal fat (meat and milk for example) with low-fat vegetable alternatives. Many low-fat diets also tend to have a high-fibre content which also helps with glucose control.
Low-carb diets tend to work faster than other weight loss plans
However the major problem with low-fat diets is that fat is not the only source of calories. Reducing the proportion of fat in your diet will not lead to weight loss unless the total amount of energy you are getting from your diet is also reduced (and exceeded by energy expenditure).
Any extra energy from carbohydrates (sugar) or protein in your diet is still going to be converted and stored as fat. So overeating will still make you fatter even if you are following a low-fat diet.
In fact most people are eating much less fat than they did 20 years ago and yet the average size of their waistlines has not improved and if anything has got bigger.
It has also been argued that low-fat diets may not be successful because when you get rid of the fat you often replace it with high glycaemic index carbohydrates which potentially makes both glucose and weight control more difficult.
The sole focus of low-carb diets is to reduce your carbohydrate intake. You can do this by estimating the amount of carbohydrates contained in different foods and calculating how much of it you will eat to match your chosen limit.
Or you can strictly limit or replace high-carbohydrate foods with those containing more protein and/or fat (meat, poultry, fish, eggs, shellfish, cheese, nuts and seeds).
Some low-carb diets just replace common carbohydrate-rich products with other foods low in carbs such as non-starchy salad vegetables instead of potatoes or rice.
Low-carb diets tend to work faster than other weight loss plans. This is because the sugars stored in your body (as glycogen) are rapidly used up to make up for the carbs you are not getting from your diet.
The chemical release of glycogen from its stores uses up water. So although your weight quickly falls within a week – which is a great positive reinforcement – you mostly lose water.
It may be that excess fat is not removed which is the primary goal of your diet. The other problem comes if you fall off the wagon and return to your normal diet.
As you are now eating more carbs, your body is able to put away more glucose stores, which releases water. This means that your weight can very quickly rebound even if you are not actually getting fatter.
Therefore your weight can yo-yo more on a low-carb diet than with other strategies.
Another practical approach to weight loss is to go on a low GI diet that only considers how quickly a food will cause a rise in blood glucose levels (known as the glycaemic index or GI).
It does not concern itself with the amount of carbs and calories you are eating but rather the type of carbs you are taking in.
Low GI products deliver carbohydrates at a slowe
Source Article from: http://www.express.co.uk