With the list appearing to grow longer by the year, it often leaves a befuddled public wondering where to begin. So I decided to do review of the most popular diets currently on the market and at the end of that review two diets came through as outstanding performers for helping people manage their diabetes. One of them being the DASH diet. What follows is a brief of what I learnt about that diet. But before we go into that, one may want to ask, what exactly makes up a good Diabetic diet? The following therefore are just some of those elements.
1. It will be low on carbohydrates
or at least provide for a way of either balancing out the carbohydrate through
the course of the day or "burning" off the excess, as for example,
through exercise.
2. It should be high in dietary
fiber which has been proven to have multiple health benefits like having a low
glycemic index and helping to lower the probabilities for diseases like heart
disease etc.
3. Low in salt. Salt can lead to
hypertension-that is high blood pressure, so cutting it down is a must
4. Low in fat. Since fat or foods
easily converted to fat like sugars can lead to the individual becoming
overweight- a risk factor for diabetes, it is often necessary for such food to
have a low-fat content.
5. A good diabetic diet should
strive to meet the recommended daily allowance for potassium. Potassium is
important because it can help to reverse the negative effects on the
circulatory system that salt has.
The DASH
diet evidently has all these characteristics and more. But what exactly is the
DASH diet and how did it come about. Well in 1992, the DASH Diet, DASH meaning
Dietary Approaches to Stop Hypertension was formulated. Under the aegis of the
U.S. National Institute of Health (NIS), The National Heart, Lung and Blood
institute (NHLBI) worked with five of the most highly respected medical
research centers in the United States to investigate the effects of diet on
blood pressure. The result of that research was the formulation of the DASH
diet, the best diet to take for a healthy blood pressure.
However
that is not as far as its benefits go. The diet has also been found to be
equally efficacious as a diabetes diet. In fact in a review of 35 diets carried
out by US News and World report earlier this year it came out joint first with
The Biggest Loser diet as the best diabetes diet. Mirroring much of the advice
offered by the American Diabetes Association, it has been shown to display both
diabetes prevention and control qualities.
On
prevention, it has been shown to help individuals lose weight and also keep it
off. Since being overweight is a major risk factor for developing Type 2
diabetes, this quality shows it off as a great diabetes diet option.
In
addition, the risk factors associated with metabolic syndrome, a condition
which increases the chances of developing diabetes is also reduced by a
combination of the DASH diet and calorie restriction. As regards control, the
results of a small study published in a 2011 edition of Diabetes Care disclosed
that Type 2 diabetics following eight weeks on DASH had reduced their levels of
A1C and their fasting blood sugar.
Moreover
the diet has been found to be more flexible than most, a fact that would make
it easier to follow and adjustable, to enable it comply with a doctors dietary
advice to his diabetic patient.
Another
advantage offered by this diet is the level of its conformity to dietary
guidelines. Light as it may seem, this is actually very important because some
diets place a restriction on certain foods, thereby leaving the individual
potentially deficient in certain nutrients and minerals.
A breakdown
of this conformity shows that where fat is concerned, the diet satisfactorily
falls within the 20 to 35 percent of daily calories recommended by the
government. It also meets the 10 percent maximum threshold allocated to
saturated fat by falling well below that. It also meets the recommended amount
of proteins and carbohydrates.
Where
salt is concerned, it has guideline meal caps for this mineral. Both for the
recommended daily maximum of 2,300 mg and if you're African-American, are 51
years or older or have hypertension, diabetes or chronic kidney disease, the
1,500 mg limit.
Other
nutrients are adequately taken care of also by this diet. Thus the recommended
daily intake of 22 to 34 grams fiber for adults is well provided for by this
diet. So too is potassium, a nutrient that is marked for its ability to counter
salts blood pressure raising qualities, reduce the risk of developing kidney
stones and also decrease bone loss. Impressively so because of the difficulty
in normally acquiring the recommended daily intake-4,700 mg or the equivalent
of eating 11 bananas a day.
Recommended
daily intake of Vitamin D for adults who don't get enough sunlight is penciled
down at 15 mg. Though, the diet falls just shy of this, it is suggested that
this can be easily made up by say a vitamin D fortified cereal.
Calcium
so necessary for strong bones and teeth, blood vessel production and muscle
function is also adequately taken care of by the diet. The government's
recommendation of between 1,000 mg to 1300 mg is met here easily without any
airs or graces. The same goes for Vitamin B-12. The government's recommendation
is 2.4 mg. The diets provision is 6.7.
From the
foregoing it can thus be seen that when it comes to choosing a diet that will
help you manage your diabetes, the DASH diet is an excellent choice. Though
joint second with the Biggest loser diet for this, it nevertheless has the
advantage that it was designed specifically to help with blood pressure
reduction and has been found equally effective on that score. So if you have
been looking for a great diabetes diet, the DASH diet is highly recommended.
Wow! great post theinformation you have provided about how to maintain diabetes in control is really helpful
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