Are These Popular Diets Good for Diabetes?

While many fad diets spell trouble for someone with type 2 diabetes, other popular diets can help you eat well for diabetes. Learn about the Paleo diet, Mediterranean diet, and more.

Medically reviewed by Niya Jones, MD, MPH

Popular diets can come and go like fashion trends, but eating right to manage type 2 diabetes is a lifelong commitment. While some fad diets may be unhealthy for you, other popular diets have been proven to help people with type 2 diabetes reduce the need for diabetes medications or the risk for complications like heart disease.

Choosing a Healthy Diet for Diabetes

Whether you’re looking for a diet to meet a short-term goal like weight loss or a long-term one like managing your type 2 diabetes without drugs, it takes some research to find the diabetes diet that’s best for you.

Angela Ginn, RD, LDN, CDE, nutrition education coordinator at the University of Maryland Center for Diabetes and Endocrinology in Baltimore and a spokesperson for the American Academy of Nutrition and Dietetics, says the first step is to take an honest look at yourself.

“It’s about finding food or an eating plan that fits your lifestyle and you can stick to for six months or more,” Ginn says. “If you can only follow the diet for a few weeks or so, it’s probably not the right option for you.”

Another warning sign that you may not be following the right diet for type 2 diabetes, Ginn says, is if the diet eliminates or severely restricts an entire food group, like carbohydrates. “You should have a wide variety of food options,” she says. Those options should include whole grains, fruits, vegetables, low-fat dairy and heart-healthy oils like olive oil and nuts. The diet should also include protein from vegetable sources or lean meats.

Another important diabetes diet rule: Before starting any new diet, people with type 2 diabetes should consult their doctor.

Comparing Popular Diets

Some popular diets may be better than others for people with type 2 diabetes. Here’s how they compare:

Paleo diet. The Paleolithic diet, or Paleo for short, is modeled after the way the earliest hunter-gatherer humans ate. The emphasis is on meats, fruits, vegetables, and nuts while eliminating dairy, grains (including breads and cereals), and legumes (beans, peas, and lentils).

“The Paleo diet concentrates on consuming vegetables, meats, and other foods that tend to be lower in carbohydrates,” Ginn says. Since foods containing carbohydrates can cause spikes in blood sugar, the reduced carbs in the Paleo diet could be beneficial for someone watching their blood sugar. But is this a healthy diet for type 2 diabetes?

Some preliminary studies have suggested that the Paleo diet may improve insulin sensitivity, which can help promote healthy blood sugar levels. However, the diet has not yet been widely studied in people with diabetes.

With the Paleo diet's emphasis on fruits, vegetables, and meats, Ginn says it’s important to choose leaner cuts of meat (like sirloin rather than T-bone steaks), fish, and seafood. She also recommends eating fruits or starchy vegetables that contain carbohydrates with meals to avoid wide fluctuations in blood sugar levels.

Mediterranean diet. The traditional Mediterranean diet focuses on eating lots of vegetables, legumes, grains, fruits, nuts, and olive oil with moderate amounts of fish and wine and relatively little red and processed meats. This diet has been associated with a wide range of health benefits, including reducing the risk for heart disease, stroke, and some cancers.

A study published in 2011 in the journal Diabetes Care also suggests that the Mediterranean diet can reduce the odds of type 2 diabetes among people at risk for developing the condition.

Ginn says the Mediterranean diet encourages overall healthy eating with great flavor, making it a good option for a diabetes diet. As with any diet, however, she says you have to watch your portion sizes if you want to use the diet for weight control.

Low-carb diets. Diets such as the South Beach Diet and the Atkins diet, among others, limit the number of carbohydrates — breads, pasta, and sugars — eaten on a daily basis. Some may be as low as 20 grams a day, Ginn says.

“We know that adults need 120 grams of carbohydrate a day,” she says. “Carbohydrates play a role even when you have diabetes, and eliminating them completely isn’t good for your health.”

Although a low-carb diet for diabetes can help reduce carbohydrates and steer towards healthier food choices, Ginn says it isn’t good for the long-term. “This type of diet is a short-term fix, and diabetes is a lifelong disease,” she says.

Vegetarian diets. Diets that eliminate red meat, poultry, and seafood can be a healthy option for people with type 2 diabetes. Ginn says that studies on vegetarian diets and diabetes have shown promise in helping people manage the condition. A study published in Nutrition Reviewsfound that people with diabetes who followed a low-fat vegan diet improved blood sugar control more than those on other diabetes diets.

Vegetarian diets are naturally low in saturated fat, rich in fruits and vegetables, and high in whole-grain fiber, which provides healthy antioxidants that can help lower the risk for heart disease.

However, Ginn recommends that people with type 2 diabetes consult their doctor or a registered dietitian before switching to a vegetarian diet. These diets can be high in carbohydrates, and your doctor or a dietitian can show you how to spread carbohydrates throughout the day to avoid blood sugar spikes. It’s also important to include vegetable-based protein sources like tofu and nuts, as well as heart-healthy oils like olive oil and sunflower oil.

Fasting diets. Diets and cleanses that drastically restrict calorie intake aren’t recommended for people with diabetes. Ginn warns that they can cause dangerous drops and spikes in blood sugar levels. Avoid these types of extreme diets. Instead, focus on a healthy eating plan you can sustain for life.

Finding the right diet for type 2 diabetes may take a little work, but once you’ve found an eating plan you can stick to and enjoy, planning your meals will be that much easier.

Last Updated: 10/21/2013