Over time, many diabetic diets have been developed, designed to help diabetics better control their diabetes. This diet is at its peak and has led to a quiet sunset. Many features are still powerful and are as popular as they were when they were first launched. But of course, how effective are these foods.
As the list grows, it seems like the year is getting longer, often surprising people who are confused about where to start. Therefore, I decided to review the most popular diets currently on the market, and at the end of the review I proposed two diets as the best performers in helping people control diabetes. One of them is the Dash Diet. The following is a brief message I learned from the diet. Before we discuss, we may ask, what is a good diabetic diet? Therefore, the following are just a few of them.
It can be low in carbohydrates or provide a way to balance carbohydrates throughout the day, or “burn” excess carbohydrates through exercise.
Dietary fibre should be high, which has been shown to have a variety of health benefits such as a low glycaemic index, which can help reduce the risk of diseases such as heart disease.
Low salt: Salt causes high blood pressure — so it should be reduced
Low fat: Foods that are easily converted to fat or sugar (such as sugar) can make a person overweight — a risk factor for diabetes, such foods should generally be low-fat.
A good diabetic diet should try for the recommended daily potassium intake. Potassium is important because it helps to counteract the negative effects of salt on the circulatory system.
The DASH Diet has these features and more. But what exactly is the DASH diet and how did it come about. In 1992, people developed the DASH Diet (DASH Diet) to control high blood pressure through diet. Under the auspices of the National Institute of Health (NIS), the National Heart, Lung, and Blood Institute (NHLBI) has partnered with five of the most respected medical research centres in the United States to study the effects of diet on blood pressure. The result of this research is the development of the DASH diet, which is the best diet to maintain healthy blood pressure.
However, it is far from bringing benefits. Diet has been shown to be just as effective as diabetic diet. In fact, it was listed as the best diabetic diet along with the “biggest weight loss” diet in a review of 35 diets conducted by “US News & World” report earlier this year. Reflecting the many recommendations provided by the American Diabetes Association, the quality of diabetes prevention and control has been proven.
With regard to prevention, it has been proven to help individuals lose weight and maintain weight. Because being overweight is a major risk factor for developing type 2 diabetes, this trait proves to be an excellent diet choice for diabetics.
In addition, the combination of DASH diet and calorie restriction also reduces the risk factors associated with metabolic syndrome, which increases the risk of developing diabetes. With regard to control, the results of a small study published in Diabetes Care in 2011 showed that patients with type 2 diabetes lowered their A1C levels and fasted blood glucose after 8 weeks of DASH treatment.
In addition, the fact that people find diets much simpler than most diets makes it easier for diabetic patients to follow and adjust dietary recommendations.
Another benefit that this diet offers is compliance with dietary guidelines. It seems so easy, it is very important because some foods limit certain foods so that people do not have certain nutrients and minerals.
The breakdown of this consistency shows that in terms of fat, the diet falls satisfactorily between 20% and 35% of the daily recommended calories. Being much lower than saturated fat, it can even reach 10% of the maximum intake allocated to saturated fat. It also meets the recommended amount of protein and carbohydrates.
Where salt is involved, there is an upper limit of guiding food to this mineral. The recommended maximum daily intake is 2300 mg. If you are African American, 51 years of age or older or have high blood pressure, diabetes, or chronic kidney disease, the upper limit is 1500 mg.
This diet can also take care of other nutrients. Therefore, this diet provides adults with a recommended fibre intake of 22 to 34 grams. Potassium is also a nutrient. Salt has the ability to prevent rising blood pressure, reduce the risk of kidney stones and reduce bone loss. Impressively, the recommended daily intake of 4,700 mg is equivalent to eating 11 bananas per day.
For adults who do not have enough sunlight, the recommended daily dose of vitamin D is 15 mg. Although the diet is not satisfactory, it is recommended that you make it easier by adding vitamin D-fortified whole grains.
Calcium is also fully taken care of in the diet, which is essential for strong bones and teeth, angiogenesis and muscle function. The government proposal is between 1,000 mg and 1300 mg, which can easily meet the requirements without any hassle. This is also true of vitamin B-12. Government recommendation is 2.4 mg. Dietary rule 6.7.
As you can see from the above, the DASH diet is a good choice when choosing a diet that will help you controls your diabetes. Although it ranks second with the largest losing diet, its advantage is that it is specifically designed to lower blood pressure and is equally effective on this score. Therefore, if you are looking for a good diabetic diet, it is strongly recommended that you use the DASH Diet.