How to lose weight healthily if you have diabetes

Controlling weight is one of the ways to prevent diabetes and is also a factor that can help keep the disease under control among those who already have it. The American Diabetes Association (ADA) notes that when you have diabetes, being overweight carries additional risks.

The Harvard Nutrition Source explains that when someone reports that they have “reversed” or cured their diabetes, this actually means that they were able to stop using medication for the disease after making healthy lifestyle changes, such as losing weight, eating a healthy diet, and exercising.

It is possible to “reverse” or stop the progression of diabetes when it is detected early and a person immediately begins to make healthy lifestyle changes.

What to eat when you have diabetes

The ADA states that each person responds differently to different types of foods and diets, so There is no single “magic” diet for diabetes.

For starters, Dr. Charles Svendsen, Director of Bariatric Surgery at Allina Health, recommends reduce the consumption of sugar and processed carbohydrates in the diet, increase your intake of vegetables, healthy fats (such as nuts, avocados, and fish), and whole grains.

The ADA states that when it comes to managing diabetes, carbohydrates play an important role as they affect blood sugar levels.

“The goal is to choose nutrient-dense carbohydrates, meaning they are high in fiber, vitamins, and minerals, and low in added sugars, sodium, and unhealthy fats,” the ADA says.

Harvard researchers note that making high-quality food choices (and cutting back on lower-quality foods) is an important factor in helping people consume fewer calories.

“Instead of choosing foods based on caloric value alone, think about choosing high-quality, healthy foods and minimize low-quality foods.”

High-quality foods, according to Harvard, They include unrefined and minimally processed foods, such as vegetables and fruits, whole grains, fats, and healthy sources of protein.

Lower-quality foods include highly processed snack foods, sugary drinks, refined grains, refined sugar, fried foods, foods high in saturated and trans fats, and high-glycemic foods like potatoes.

Mediterranean diet

One of the diets considered by nutrition experts as one of the healthiest is the Mediterranean diet. When used in conjunction with calorie restriction, the diet can also contribute to healthy weight loss.

It emphasizes fruits, vegetables, whole grains, nuts, and legumes, which are minimally processed.
Fish and poultry are eaten several times a week in small amounts. Instead, limits the consumption of red meat, it is eaten infrequently and in small quantities.

Olive oil is the main source of fat. Cheese and yogurt are consumed in low to moderate amounts.

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