With fresh new diets popping up non-stop (e.g. Cabbage Soup diet, Baby Food diet), you might be wondering: “Is there such thing as the healthiest diet?”

The short answer would be “no” since each person’s nutritional need is different. However, a handful of diets has gotten the approval nod by the scientific community for people living with diabetes.

#1. Vegetarian Diet

Unless you live under a rock, it’s impossible to miss the craze around veganism, particularly in America. While there are various types of vegetarian diets, it is safe to say that, in general, they provide a hefty dose of healthy nutrients such as “vitamins and minerals, fiber, phytoestrogens, antioxidants, phytochemicals and n-6 PUFA fatty acid.” Several studies found that following a vegetarian diet is associated with lower blood pressure, weight, risk of mortality, and blood sugar.

Despite the long-list of health benefits you reap from following a vegetarian diet, a lack of certain micronutrients may occur if a proper eating plan is not put in place. People are cautioned to be on the lookout for vitamin D, B12, calcium, iron, zinc, and omega-3 fatty acids deficiencies.

#2. Mediterranean Diet

I’m pleased that the MedDiet is (slowly) receiving the recognition from the general public (all the advocate from the wellness world is finally paying off!). This eating pattern is packed with “fruits, vegetables, legumes, nuts, whole grains, and olive oil,” and encourages the consumption of fish and poultry rather than red and processed meat. Dairy products and alcohol are regularly enjoyed by Mediterranean enthusiasts as well.

An emerging discipline known as nutrigenomic is gathering lots of attention from wellness experts. One study found that individuals who followed the Mediterranean diet slash their risk of diabetes, credit to its effect of on genetic polymorphisms associated with chronic diseases. In general, the Mediterranean diet is low in calories deriving from total fat and high in monounsaturated fatty acids.

#3. DASH Diet

The DASH diet is primarily designed for hypertensive individuals. It is characterized by a well-balanced consumption of fruits, vegetables, low-fat dairy products, whole grains, lean meat, and a low intake of saturated and total fat, sodium, sweets, and sugary sweets and drinks. Because heart disease and diabetes often go hand in hand, following a DASH can have a beneficial impact for individuals with diabetes.

According to the Canadian Diabetes Association (CDA), the vegetarian, Mediterranean, and DASH diet provide a solid bag of evidence to recommend for people with diabetes.

This study was published in the Canadian Journal of Diabetes.

On that note, I’m going to leave you with this quote…