A Healthy Weight-Loss Diet for Diabetics

09 April, 2021
If you have diabetes and want to lose weight, you need to stick to a healthy diet. This should include foods from all food groups in their correct proportions throughout the day.

People who suffer from diabetes need to pay very close attention to their diet. With this in mind, we’ve developed a weight-loss diet for diabetics that includes a plan for each meal of the day, based on healthy foods. 

It will also help lower the risks of developing problems with blood sugar levels.

To be clear, when it comes to weight loss diets, each person has different nutritional needs. In the case of diabetics the same is true, and any diet must be tailored to the person’s needs.

Keys to a Healthy Diet

First of all, a healthy diet is any diet which reduces the risk of illnesses whilst still getting the necessary nutrients for the body to work properly.

A healthy diet needs to include a wide variety of foods, such as, vegetables, whole grains, fruit, fat-free dairy products, lean meats, and white and oily fish.

A pile of fruit, sports equipment and a stethoscope

Therefore, the goal of a healthy diet is to include foods from all food groups in their correct proportions throughout the day.

Furthermore, you should make sure that you choose food that offers the highest quality nutrients you can find. In other words, choose foods rich in vitamins, minerals, and fibre, instead of processed foods.

Most of the time, diabetics can eat the same foods as the rest of the family. However, it does require a certain amount of planning in order to control your glucose levels and weight. This is the way to lose weight safely if you’re diabetic.

A Weight-loss Diet for Diabetics

Fruit and vegetables in a heart-shaped bowl

Going on a diet, being careful with your food, and doing exercise are all good things for diabetics. However, always be sure to consult with your doctor.

 

 

This sort of diet can be really important for overweight diabetics, since obesity is a risk factor for hypertension and cardiovascular problems.

Earlier, we said that diabetics need to pay close attention to their diet. This becomes even more the case if they’re overweight. Obesity can complicate the management of the glucose curve in addition to increasing insulin resistance, according to an article published in the journal Current Opinion in Endocrinology, Diabetes and Obesity.

Menu options for weight loss if you’re diabetic

Below, we’ll show you different options that you can mix in each of six meals throughout thee day.

However, you should keep in mind that these are only examples of meals you can try to cope with this disease. One of the most common mistakes when it comes to dieting is to restrict fat intake.

Although you’ll need to adjust the caloric balance, the lipid requirements are essential. Otherwise, you could begin to suffer from a vitamin D deficit that’s harmful to health, as stated in a study conducted in 2019.

In other words, don’t limit yourself only to these suggestions, remember you can vary it with other foods suitable for diabetics. Take note!

Breakfast

  • Coffee with skimmed milk
  • Red or green tea
  • Cereals without sugar or chocolate
  • Two slices of toasted wholemeal bread with sugar-free jam

Mid-morning Snack

  • A piece of fruit
  • A low-fat yoghurt
  • A small sugar-free cereal bar
  • Two slices of toasted wholemeal bread with turkey meat or cheese

Lunch

  • Pasta salad with tomato, lettuce, corn, chicken, egg (without the yolk), and green leaves. It’s important not to add mayonnaise. Try other options like olive oil, yoghurt dressing, or soy sauce.
  • Mediterranean salad
  • Tomatoes with oregano and cheese
  • Lentils and vegetables
  • Spinach and chickpeas
  • Peppers stuffed with chicken
  • An infusion-based dessert, or a coffee with skimmed milk
A salad that can make up part of a weight-loss diet for diabetics

Afternoon Snack

  • Coffee, black or with skimmed milk
  • Lemon or grapefruit juice
  • Red or green tea
  • Four sugar-free biscuits
  • Homemade pudding or low-fat yoghurt
  • Homemade biscuits with yoghurt, grated lemon, and whole flour

Dinner

  • Salad with tomato, lettuce, boiled eggs (without the yolk), onion, and tuna.
  • Roast vegetables
  • American salad with chopped cabbage and carrots.
  • Boiled or raw green vegetables
  • Scrambled garlic eggs with prawns
  • Grilled sole, beef, or chicken breast
  • Infusion-based dessert

Before bed

Combine diet and exercise to lose weight if you’re diabetic

As well as all these great ideas for a healthy weight-loss diet for diabetics, you should also try to get some light exercise. Going for long walks, or brisk 30-minute walks, or dancing will all help you lose weight quicker and burn the sugar in your blood.

Remember to take care when injecting insulin not to lower your blood sugar levels too much.

Finally, pay attention to the carbohydrates you include in your diet, as they raise blood sugar faster than other types of foods.

  • Polsky S., Ellis SL., Obesity, insulin resistance, and type 1 diabetes mellitus. Curr Opin Endocrinol Diabetes Obes, 2015. 22(4): 277-82.
  • Zitterman A., Pilz S., Vitamin D and cardiovascular disease: an update. Anticancer Res, 2019. 39 (9): 4627-4635.