饮食良好并保持适中体重可能对您的健康很重要。但是，如果您患有糖尿病，那么过多的体重可能会使管理血糖水平更加困难，并可能增加某些并发症的风险。减肥对于糖尿病患者来说可能是更具挑战性的。但是即使是适度的体重减轻 - 周围
Eating healthfully while you try to reduce weight is important for everyone, but if you have diabetes, choosing the wrong diet could harm your health. Weight loss pills and starvation diets should be avoided, but many popular diets can be beneficial.
没有一种理想的糖尿病饮食方式。取而代之的是，许多饮食习惯对于试图减肥的糖尿病患者来说效果很好。诸如地中海饮食，低碳水化合物饮食和素食之类的流行饮食都可以选择。
考虑糖尿病的饮食方式时，请记住是糖尿病的理想饮食：
- is rich in nutrients
- is high in fiber
- 卡路里低
- 强调新鲜水果和蔬菜，全谷物，瘦蛋白和健康脂肪
当您患有糖尿病时，管理血糖非常重要。全天包括常规餐和零食的饮食可能比涉及长时间没有食物的饮食更适合减肥。
Diabetes and diet: What’s the connection?
如果您患有糖尿病，请专注于饮食：
- 瘦蛋白
- 高纤维，加工较少的碳水化合物
- 水果和蔬菜
- low fat dairy
- healthy vegetable-based fats, such as avocado, nuts, canola oil, or olive oil
您还想管理碳水化合物的摄入量。让您的医生或营养师为您提供target carb number用餐和小吃。患有糖尿病的人应该从碳水化合物中获得大约一半的卡路里。理想情况下，这些将来自复杂的碳水化合物，水果和蔬菜。
The艾达offers a comprehensive list of the best foods for those with diabetes. Their recommendations include:
| Protein | Fruits and vegetables | 乳制品 | 谷物 | Healthy fats |
|---|---|---|---|---|
| 豆子，例如黑色，肾脏和平托 | fresh fruit，例如苹果，鳄梨，浆果，柑橘类水果，猕猴桃，瓜和李子 | reduced fat cheese or small amounts of regular cheese | 全谷物，例如糙米，野米，全燕麦，大麦，法罗和藜麦 | 在鳄梨，橄榄油，坚果和低芥酸菜籽油中发现的单不饱和脂肪 |
| 坚果坚果散布，例如杏仁黄油，腰果黄油和花生酱 | 非稳定蔬菜，例如芦笋，西兰花，胡萝卜，羽衣甘蓝，茄子，羽衣甘蓝，蘑菇，秋葵，沙拉蔬菜和西红柿 | low fat, low added sugar yogurt | whole grain foods, like whole wheat pasta and whole grain breads — the first ingredient on the label should have the word “whole” in it | omega-3 fatsfound in oily fish, walnuts, flaxseeds, and chia seeds |
| 油腻fish，例如鲑鱼，鲭鱼，金枪鱼和沙丁鱼 | 没有添加糖的水果罐头 - 寻找“包装在自己的果汁中”，“未加糖”或“不添加糖”之类的单词 | |||
| whole eggs | 干果，如樱桃，无花果，李子和葡萄干 | |||
| 家禽，包括鸡肉，土耳其和康沃尔母鸡 | ||||
| 鹰嘴豆泥and沙拉三明治 | ||||
| lentils，例如棕色，绿色和黄色 | ||||
| tofu or tempeh |
对于糖尿病患者而言，低量或非脂肪无味牛奶也可能是较低的卡路里选择。
Staying hydrated is also important when it comes to overall health. Swap in low or no-calorie options for full-calorie sweetened beverages. Choose calorie-free options such as water and tea whenever possible.
For people with diabetes, certain foods should belimited或适度消费。这些食物会引起血糖峰值或含有不健康的脂肪。
Foods to avoid or limit can include:
- 加工的谷物，例如白米或白面食
- fruits with added sweeteners, including apple sauce, jam, and some canned fruits
- full-fat乳制品
- fried foods or foods high intrans fatsor饱和脂肪
- foods made with refined flour, such as white面包
- sugar-sweetened beverages, including soda, some juices, and flavored coffee drinks
- 食物高添加了糖, like some flavored yogurts, pastries, cakes, candies, and sweetened breakfast cereals
每个人的葡萄糖对不同的食物的反应都不同。患有糖尿病的人是终身慢性病，可能仍然想享受小点心。您可能会偶尔这样做，并对饮食计划进行其他调整以适应它。
The糖尿病板法是考虑和计划平衡，糖尿病友好餐的简便方法，而无需测量，计算或计算碳水化合物。板法将标准的9英寸板分为三个部分。您将一半的盘子填充了非淀粉蔬菜，四分之一的蛋白质食物，另一季度则含有碳水化合物食品，例如全谷物和水果。
含有非淀粉蔬菜的盘子的一半可以包括以下食物：
- 西兰花
- 菠菜
- 羽衣甘蓝
- green beans
- mixed salad greens
- carrots
- 壁球
- cauliflower
- 夏南瓜
- 卷心菜
- 秋葵
- 番茄
- asparagus
- Brussels sprouts
- 蘑菇
- 黄瓜
包含蛋白质食品的四分之一可能包括：
- 瘦家禽或肉
- 鱼或海鲜
- 蛋
- cheese
- 植物性蛋白质食品，例如黑豆，肾豆，斑豆，小扁豆，坚果和坚果黄油，豆腐，毛豆（大豆）或鹰嘴豆泥
盘子里装满碳水化合物食品的四分之一可能包括：
- whole grains
- whole grain foods, like whole grain bread and pasta
- 淀粉蔬菜，像土豆
- fruit
- 酸奶
- milk
这些食物对您的血糖有最大的影响。将这些较高碳水化合物食品的一部分限制在盘子的四分之一中有助于控制血糖。
There is no specific place on your plate for healthy fats like单不饱和脂肪andpolyunsaturated fats，但是您可以为风味，饱腹感，重要的是为了心脏健康。
Wash down your meal with water or a calorie-free beverage, like unsweetened tea, sparkling or infused water, or a diet beverage.
The DASH plan was originally developed to help treat or prevent high blood pressure, or hypertension. But it may also lower the risk of other diseases, including diabetes. It may have the additional benefit of helping you lose weight.
人后冲刺计划鼓励reduce portion sizes and eat foods rich in blood pressure-lowering nutrients, such as potassium, calcium, and magnesium.
破折号饮食计划包括：
- Lean protein:鱼，家禽
- 植物性食品：蔬菜，水果，豆类，坚果，种子
- 乳制品:无脂或低脂乳制品
- 谷物:whole grains
- Healthy fats:植物油
The
地中海饮食灵感来自地中海的传统食品。这种饮食富含油酸，一种脂肪酸自然发生在动物和蔬菜脂肪和油中。以这种饮食方式闻名的国家包括希腊，意大利和摩洛哥。
A Mediterranean-type diet may be successful in lowering fasting glucose levels, reducing body weight, and reducing the risk of metabolic disorder, according to a
食用这种饮食的食物包括：
- Protein:家禽，鲑鱼，其他脂肪鱼，鸡蛋
- 植物性食品：fruits, vegetables like artichokes and cucumbers, beans, nuts, seeds
- Healthy fats:橄榄油，杏仁等坚果
Lean red meat may be consumed occasionally. Wine may be consumed in moderation, as it may boost heart health. Remember to never drink on an empty stomach if you are on medications that raise the level of insulin in the body.
The paleo diet centers on the belief that the processing of foods is to blame for chronic disease. Followers of the paleo diet eat only what they believe our ancient ancestors would have been able to hunt and gather.
在古饮食上食用的食物包括：
- Protein:meat, poultry, fish
- 植物性食品：非凝乳蔬菜，水果，种子，坚果（不包括花生）
- Healthy fats:olive oil, avocado oil, coconut oil, flaxseed oil, walnut oil
只要没有肾脏疾病，古饮食对于糖尿病患者来说可能是一个不错的选择。根据一小部分短期
Gluten-free diets have become popular, but for people with celiac disease, eliminating gluten from the diet is necessary to avoid damage to the colon and body.Celiac diseaseis an autoimmune disorder that causes your immune system to attack your gut and nervous system. It also promotes body-wide inflammation, which could lead to chronic disease.
面筋是一种蛋白质，在小麦，黑麦，大麦和所有用这些谷物制成的食物中发现。根据
Ask your doctor for a blood test for celiac disease. Even if it comes back negative, you could still be intolerant to gluten. Talk with your doctor about whether a gluten-free diet is right for you.
While anyone with diabetes can take up a gluten-free diet, it may add unnecessary restrictions for those without celiac disease. It’s also important to remember that gluten-free is not synonymous with low carb. There are plenty of processed, high sugar, gluten-free foods. There is usually no need to complicate meal planning by eliminating gluten unless you have to.
有些患有糖尿病的人专注于吃素食或纯素食。根据2019 review, these diets may help reduce weight, fasting glucose, and waist circumference. Vegetarian diets typically refer to diets where you won’t eat meat but will eat animal products like milk, eggs, and butter. Vegans will not eat meat or any other type of animal product, including honey, milk, and gelatin.
Foods that are healthy for vegetarians and vegans with diabetes include:
- 豆子
- soy
- 黑叶蔬菜
- 坚果
- 豆类
- fruits
- whole grains
While vegetarian and vegan diets can be healthy diets to follow, it is important to plan them carefully so you don’t miss out on vital nutrients.
素食主义者和素食主义者可能需要通过补充剂获得一些营养，包括：
- 钙。Found largely in animal products like dairy,钙是一种重要的营养素，有助于骨骼和牙齿的健康。西兰花和羽衣甘蓝可以帮助提供必要的钙，但纯素食中可能需要补充剂。这种营养素也可以在强化的豆浆中发现。
- Iodine.将食物代谢成能量所需iodineis mainly found in seafood. Without these animal products in their diets, vegetarians and vegans may have trouble meeting their iodine needs. Iodized salt may provide most of the iodine needed. Supplements may be beneficial, but taking too much iodine can damage your thyroid.
- B12。由于只有动物产品维生素B12，如果您遵循严格的素食或纯素食，可能需要补充剂。营养酵母和一些强化早餐谷物可能包含这种营养素。
- Zinc.The main source of锌来自高蛋白动物产品，可能会为素食饮食的人提供补充剂。素食源可以包括豆类，小扁豆和全谷物。
在开始任何新补品之前，请咨询合格的医疗保健专业人员，以确保它们对您安全。
除了选择合适的减肥饮食外，regular exerciseis crucial to the health of those with diabetes. Exercise can help lower your blood sugar and A1C levels, which can help you to avoid complications.
Even if you’re seeing improvement with regular exercise, do not change your prescribed insulin regimen without consulting a doctor. If you are on insulin and making changes to your exercise program, test prior to, during, and after exercise. This is true even if you think the insulin is causing you to gain weight. Changing your insulin plan could have a dangerous effect on your blood sugar levels. These changes could cause life threatening complications.
If you are concerned about your weight, speak with a doctor or dietitian. They can help you find a diet suited to your specific nutritional needs and weight loss goals. They will also help prevent complications from diets and pills that may interact with prescription medications.
