What are diets and nutritional forms?
By definition, the English word "diet" means a form of nutrition, i.e., the foods and beverages a person consumes regularly. However, the German word "Diät" is also associated with the restriction of calories, carbohydrates, fats, or other nutrients in order to achieve a goal, often related to health or weight loss. In this respect, there is often a confusion of two concepts.
Common reasons for a diet or a specific type of nutrition are:
- Weight management
- Ethical/ecological considerations
- Well-being and concentration
- Hormonal balance & skin care
- lifestyle
- longevity
- Strengthened immune system
- More energy for the whole day
- Disease prevention
What are the most popular diets? What are their benefits?
There are many diets out there, and we know it can be confusing at times. In this section, we'll give you an overview of some popular diets and their benefits for keeping your blood sugar stable.
- Intermittent fasting is a great way to increase your metabolic flexibility and thus improve your blood sugar control. However, we recommend following this diet alongside a balanced diet and skipping dinner instead of breakfast. This diet also carries the risk of the yo-yo effect if you stop abruptly.
- The Mediterranean diet is a great approach to improving women's health. It's also a good approach to better control your blood sugar levels. Following the Mediterranean diet appears to play a protective role in blood sugar control by lowering HbA1c and fasting blood sugar levels and reducing insulin resistance. However, if not followed properly, it can lead to weight gain if you consume more than the recommended amount of fat (e.g., in olive oil and nuts).
- Intuitive eating can help you control your eating times and avoid overeating and sweet cravings, thus achieving stable blood sugar levels.
- Counting calories can help you avoid high-calorie foods like sweets and snacks, lose weight, and improve your blood sugar metabolism. However, counting calories requires balance, and not every low-calorie diet is healthy and provides your body with all the nutrients it needs.
- The ketogenic diet (keto) is a type of diet that pushes your body to its limits. It has a rapid and noticeable effect on body weight, fasting glucose levels, and fasting insulin levels. However, in the long term, it can lead to increased fat intake, which can have unintended consequences. The yo-yo effect is also common when you stop the diet.
- A healthy vegan diet can help you better control your blood sugar levels. However, if you eat a vegan diet and consume a lot of processed foods, this can lead to nutritional deficiencies and increased fat and sugar intake.
Which diet is best for stable blood glucose?
Many of the diets described above have benefits for blood sugar control, but all for different reasons. Some diets are generally more beneficial for maintaining stable blood sugar levels. It's also important to consider that each person reacts differently to different foods.
To help you find out which diet is suitable for you in the long term and supports your health goals, we have compiled a list of questions you can ask yourself in preparation:
Why do I want to go on a diet or change my diet? What is my goal?
The right diet can't be generalized, and every person is unique in what their body needs. A diet that works for some people may not have the same effect on you. Therefore, we can't offer you a one-size-fits-all solution. By learning how your body responds to different foods and diets (e.g., with the help of a CGM and the Hello Inside app), you can find an approach that suits your body and lifestyle.
A very important point that is often overlooked is the yo-yo effect. The yo-yo effect often occurs in conjunction with quitting a diet, where people struggle to maintain the goal they have already achieved. This effect often occurs when quitting a very restrictive diet in order to lose weight, but it also affects the overall metabolism. Weight fluctuations, often referred to as yo-yo dieting, are driven by physiological counter-regulatory mechanisms aimed at conserving energy, i.e., decreased energy expenditure, increased energy intake, and impaired communication between the brain and the periphery.
To decide which diet suits your current lifestyle, you can ask yourself two questions:
Do I eat out often?
Eating out frequently or ordering food isn't ideal for most diets. You don't know exactly what you're eating or how it was prepared. Eating out is usually associated with high levels of salt, sugar, and fat. If you don't cook at home regularly, consider which diets allow you to follow this pattern, or whether you might want to switch up your routine a bit and try something new.
What is the most important meal of the day for me?
Intermittent fasting can be a good option for people who have a preferred mealtime. Ideally, you should prioritize breakfast over dinner if possible. Skipping breakfast is associated with markers of impaired glucose metabolism, including elevated hemoglobin A1c, higher fasting plasma glucose, and impaired fasting blood sugar.
How do my social factors influence my diet?
Social eating norms can be used specifically to promote healthier eating. Eating behavior is strongly influenced by the social context. We eat differently when we are with other people than when we eat alone. Our eating habits also align with those of our close social relationships.
Your activity level and the behavior of the people around you also influence your food choices. If you're an active person, you should avoid very restrictive diets. Your body needs carbohydrates, proteins, and fats to ensure optimal performance and recovery. Intermittent fasting, the Mediterranean diet, intuitive eating, and vegan diets can be options, as long as they don't involve calorie restriction.
What is compatible with my preferences and what is available?
When choosing a diet, you also need to consider what foods you have access to and what you like. Where you shop for your food and how you prepare it also influence which diet is best for you.
If you enjoy cooking, any diet is perfect for you. The more you cook, the better for your overall health! With almost any diet, it's good to know how your food is prepared and what it contains to ensure you're providing your body with all the nutrients it needs.
If cooking isn't your thing and you need quick and easy options at a moment's notice, you may need to plan ahead depending on the diet you want to follow. By preparing snacks that fit well with your chosen diet, you can still experiment with what works for you, even if you don't have access to a kitchen all day.
Diets are very individual. Perhaps following a specific diet helps you achieve your health goals, or you prefer flexibility with your diet. Find out what works best for you and your body. You can find out what you really need and what's best for your blood sugar by monitoring it with the Hello Inside app and a CGM.
