What Type of Diet Should You Choose When You Have Diabetes?

21 January, 2020 , , , ,

In 2019, the American Diabetes Association (ADA) released a consensus report on the nutritional treatment of diabetes based on the latest evidence. The conclusion of this report indicates that different dietary approaches can be followed to improve blood sugar levels when you are diabetic. Yet, in all cases, the following 3 suggestions are highly recommended:

  • Minimize added sugars and refined cereals
  • Avoid ultra-processed foods
  • Eat a lot of non-starchy vegetables (all vegetables recommended except for potatoes, sweet potatoes, green peas and corn)

All of our SOSCuisine meal plans will help you to follow these 3 suggestions.


Diabetes Meal Plan (Mediterranean)

A first possible choice is to follow the Diabetes meal plans that are based off of the Mediterranean diet, of which many scientific studies have highlighted its protective effects against various chronic diseases including cardiovascular diseases, obesity and type 2 diabetes. In these meal plans, the distribution of macronutrients is as follows: 50% carbohydrates, 25-30% fat and 20-25% protein. In addition, we offer them at different caloric levels which allows you to lose weight as well, if necessary. In fact, it is recognized that a weight loss of at least 5% of one’s total body weight is necessary in order to achieve health benefits when you have diabetes.

If you are also ready to give up meat and fish, our Vegetarian meal plans are also suitable for diabetics. The distribution of macronutrients is the same as for the Diabetes meal plans.

Low-Carb Meal Plans

A reduction in total carbohydrate intake can be also be effective in improving one’s blood sugar. With this in mind, we offer two options for you:

LCHF Meal Plan (Low Carb High/Healthy Fat)

The LCHF diet involves eating balanced meals, while leaving out refined carbohydrates and including more foods that are rich in good fats (nuts, seeds, oils, avocado). In our LCHF meal plans the distribution of macronutrients is as follows: 20-25% carbohydrates, 50-55% fat and 20-25% protein. They are offered at the “Small Appetite” level, with an average of 80g of net carbohydrates per day, and at the “Hearty Appetite” level, with an average of 100g of net carbohydrates per day. This program can be followed over the long term, without any risks of nutritional deficiencies.

Strict Ketogenic Meal Plan

The ketogenic diet offers a dietary approach which includes very little fruit, no cereal products or legumes, a limited variety of vegetables, and the inclusion of a large amount of good fats (nuts, seeds, oils, avocados). In our Ketogenic meal plans the distribution of macronutrients is as follows: 5% carbohydrates, 70-75% fat and 20-25% protein, with an average of 20g of net carbohydrates per day. By following our meal plans, which contain 15-20 g of fiber per day (which is difficult to do with this type of diet), you can minimize the problems normally encountered with this diet (e.g. constipation). However, if you have diabetes or another health condition, it is imperative to consult with your doctor beforehand to discuss the possibility of following a Ketogenic diet, as it involves a drastic change in nutrition, that can, among other things, affect the dosage of your medications (e.g. insulin).

Note that if you are interested in the ketogenic diet, it may be appropriate to first begin with the LCHF diet, as it requires less carbohydrate restriction, which will allow your body to adapt. In addition, you may already be able to reach your health goals with this diet, without the need to add further restrictions later.

Follow a program with the guidance of a professional

If you still don’t know which of our meal plans to choose to help you control your diabetes, know that we also offer a VIP service where you’ll be assigned a specialized dietitian, dedicated to you, who will help you to make the best choices according to your body’s specific needs.

Whatever your decision, we’re here to help. Please don’t hesitate to ask us any questions you may have.

SOSCuisine’s Nutrition Team

SOSCuisine: Meal Plans for Diabetes

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