Shedding just seven to ten percent of your weight can help reduce your diabetes risk by 60 percent, according to the Harvard School of Public Health. And if you already have type 2 diabetes, dropping 10-15 pounds can help lower your blood sugar levels and blood pressure and improve your cholesterol, says the American Diabetes Association (ADA).
But with thousands of weight-loss programs to choose from, what’s the best diet for managing diabetes? Some experts recommend a Mediterranean-style diet with moderate amounts of healthy carbs. Others swear by a low-carb diet (with as few as 30 grams of carbs daily). Still, others suggest a moderate-carb vegan diet, or a “caveman” diet with meat and vegetables but no grains.
Even the nation’s biggest diabetes advocacy group, the ADA, has changed its perspective on the healthiest way to eat. Historically, the organization backed a moderate-carb Mediterranean-style diet centered on whole grains, lean protein, and healthy fats, and eschewed low-carb diets.
But in 2008, after several large studies found that low-carb diets were as good as moderate-carb diets for managing diabetes, the ADA endorsed low-carb eating for weight loss. Whether your aim is to lose weight, or prevent or manage diabetes, choose a diet you can stick with, whether it’s a moderate-carb, low-carb, vegan, or cavemen diet. Also, ask your doctor how many carbs you need to control blood sugar levels.