Fad diets and diabetes: 5 popular meal plans you should know about

Fad diets have been a common thread in the fitness and weight loss community for quite some time. Some promise to provide more energy, while others offer results that sound too good to be true.

If you live with diabetes, you've probably heard of — and maybe even considered — some of these fads. But before starting a new meal plan, it's best to carefully evaluate the relationship between these diets and diabetes. And it's important to talk to your doctor about incorporating any dietary changes into your diabetes management plan before making a final decision.

Here are the pros and cons of five diets that are often discussed in the diabetes community.

1. Keto diet

The keto diet has become popular among individuals living with diabetes because it prioritizes low-carb meals. Instead of burning carbohydrates (glucose) for energy, this diet encourages the body to burn fat. In a typical day, followers of the keto diet look to consume about 70% to 80% fat, 20% protein, and 5% carbohydrates.

Pros:

Though the keto diet is high in fat, individuals can lose body fat relatively quickly. They also tend to feel fuller after eating.
Eating fewer carbs can mean steadier blood sugar levels overall and fewer insulin requirements, which is why it's been thought to help reduce insulin resistance in the body.

Cons:

Switching to the keto diet can come with some initial symptoms. The common side effects — which can include fatigue, headache, and upset stomach — are often referred to as the "keto flu." These symptoms can last up to a week and can make diabetes management more difficult.

2. Paleo diet

The paleo diet is based on foods that early humans could have acquired through hunting and gathering, which include lean meats, fish, fruits, vegetables, nuts, and seeds. Dairy products, legumes, and grains are limited on this plan, as these foods emerged when farming became common.

Pros:

The paleo diet has been shown to improve blood glucose as well as insulin sensitivity. Often, with diabetes, you may experience insulin resistance, causing your blood sugar levels to be higher than normal. So, improved insulin sensitivity can be beneficial.
This diet can help lower blood pressure and cholesterol levels. The paleo diet also involves increased vegetable and fiber intake, which can improve gastrointestinal health.

Cons:

When starting the paleo diet, many people mistakenly believe that they'll be able to enjoy a large amount of meat in their daily meals. However, the paleo diet primarily focuses on consuming vegetables.
The paleo diet doesn't allow processed foods. Some low-carb snacks that can fit well into a diabetes-friendly diet may be processed, so this takes some consideration.

3. Mediterranean diet

The Mediterranean diet follows the traditional eating habits of those in Greece, Italy, and Spain. Those following this diet consume olive oil, legumes, fruits, vegetables, fish, and some dairy products. Even moderate amounts of wine are encouraged.

Pros:

Studies have shown that the Mediterranean diet can help those living with diabetes maintain healthy blood glucose levels.
The Mediterranean diet offers a wide range of options and food groups, allowing the flexibility to enjoy a delicious, lower-carb diet.

Cons:

Some that choose to follow the Mediterranean diet may experience weight gain from the increase in fats such as olive oil and nuts.
Calcium loss may be an issue due to reducing dairy product consumption. Lower iron levels have also been reported on the Mediterranean diet.

4. Vegan diet

A vegan diet is strictly a plant-based diet. This includes vegetables, grains, nuts, fruits, and foods made from plants. No foods that come from animals — including any meats, dairy products, or eggs — are allowed.

Pros:

Those who have followed a vegan diet report that weight loss is common.
Some people living with diabetes have experienced lower A1C levels on a vegan diet.
Practicing a vegan diet is linked to an element of mindfulness, which can help reduce stress and anxiety.

Cons:

Those on a vegan diet may not consume enough iron, zinc, vitamin D, calcium, or omega-3 fatty acids, so they might need to take supplements.
Vegan diets include more grains and fruits than some other diets, which can potentially lead to higher (or less steady) blood sugar levels.

5. Gluten-free diet

Celiac disease, a condition that causes gluten intolerance, is common among those living with other autoimmune conditions such as diabetes. A gluten-free diet removes any food containing gluten. This is often easier said than done, as gluten is found in wheat, barley, and rye.

Pros:

Gluten is often present in high-calorie carbohydrates, so removing gluten can have a positive effect on blood sugar levels.

Cons:

Some nutrients, such as calcium, vitamin B, and iron, can be lost with a gluten-free diet, so those following this diet may need to take supplements.
Active individuals may be more susceptible to anemia on a gluten-free diet.

There are many options when it comes to balancing diets and diabetes — but not all may be right for you. It all comes down to your own, unique needs. Together, you and your doctor can identify one that fits your diabetes management, lifestyle, and tastes.