Palinski-Wade favors the Mediterranean diet, which focuses on whole foods in the form of fruits and vegetables, whole grains, olive oil, legumes, nuts, and poultry and fish, while limiting red meat.
“It’s been researched for decades and has been shown to be beneficial at reducing the risk of heart disease,” she says.
That’s important because people with type 2 diabetes are up to four times more likely to die from heart disease compared with adults without diabetes.
DASH Diet
DASH stands for dietary approaches to stop hypertension, or high blood pressure.
“The DASH diet has been found to be beneficial at reducing blood pressure levels, a key risk factor for heart disease and kidney disease,” Palinski-Wade says. “Because both of these disease risks are elevated with diabetes, this style of eating may promote a reduction in the risk of comorbid conditions associated with diabetes.”
Similar to the Mediterranean diet, the DASH diet promotes fruits and vegetables, whole grains, fish and poultry, beans, nuts, and fat-free or low-fat dairy. You’ll also cap sodium at 2,300 milligrams per day, though your doctor may advise that you consume even less.
Low-Carbohydrate Diet
Diets that are low in carbohydrates are proven to drop blood sugar levels and even help people use less type 2 diabetes medication or eliminate it completely.
In these diets, you typically receive 26 to 45 percent of your daily calorie intake from carbohydrates. Suggested foods include nonstarchy vegetables such as broccoli and kale, lean protein such as eggs and seafood, and healthy fats.
Risks of low-carb diets include nutrient deficiencies. You may also not get enough fiber if you’re not consuming enough carbs, which may zap your energy or cause digestive issues.
Plant-Based Diet
A vegetarian diet or vegan diet may have benefits whether you have diabetes or not. Vegetarian diets, for example, can help with weight loss, blood sugar control, and addressing cardiovascular risks. More research may be necessary to understand these diets’ benefits.
Talk to your doctor if you are on a plant-based diet to ensure you are getting enough nutrients and iron.
Intermittent Fasting
Intermittent fasting is an eating pattern that cycles between periods of eating and periods of little or no calorie intake, such as limiting food to an eight-hour window each day or fasting on certain days of the week. It may help with your weight, fasting blood glucose, insulin levels, and insulin resistance if you have type 2 diabetes, with some people reducing or stopping insulin on this diet under medical supervision.
That said, skipping meals may make it harder to control your blood sugar, especially if you’re on insulin or sulfonylureas, so talk to your doctor about the risks and benefits before you attempt it.