3 effective diets for improving glycemic control

3 effective diets for improving glycemic control

by | Jun 17, 2025 | Blood Sugar Management

With the surge in prediabetes and type 2 diabetes, dietary strategies are no longer just general lifestyle advice — they’ve become powerful therapeutic tools.

 

But which one should you recommend in clinical practice?

One of the most reliable ways to assess a diet’s effectiveness is by tracking changes in HbA1c, a key marker of long-term glycemic control.

HbA1c reflects average blood glucose over the past 2 to 3 months. The higher the level, the greater the risk of complications such as retinopathy, neuropathy, and cardiovascular disease.

Comparison of the Most Studied Diets

🔹 Low-Carb Diet

  • Definition: moderate carbohydrate restriction (<130 g/day)
  • Effect on HbA1c: −0.28% to −0.44%
  • Notes: Effective in the short term, but benefits tend to fade without long-term support.

 

🔹 Ketogenic Diet

  • Definition: very low in carbohydrates (<50 g/day), high in fats
  • Effect on HbA1c: −0.38% to −1.1%
  • Notes: Rapid and significant impact, but requires close medical supervision. Not always suitable for long-term use

 

🔹 Mediterranean Diet

  • Definition: high in vegetables, fruits, olive oil, legumes, and fish
  • Effect on HbA1c: −0.3% to −0.5%
  • Notes: An excellent balance of effectiveness, adherence, and cardiovascular protection.

 

In clinical practice:

The best diet is the one a patient can realistically maintain over time, with sustained improvements in glycemic control and quality of life.

Key success factors:

  • Tailor dietary advice to the patient’s age, treatment plan, BMI, comorbidities, and likelihood of adherence
  • Provide ongoing support and education
  • Monitor regularly: HbA1c, weight, abdominal circumference, lipids, nutritional status

Sources :

Ajala O, English P, Pinkney J. Systematic review and meta-analysis of different dietary approaches to the management of type 2 diabetes. Am J Clin Nutr. 2013 Mar;97(3):505-16. doi: 10.3945/ajcn.112.042457.

Régimes méditerranéens et prévention du diabète : à l’heure des preuves https://hal.science/hal-03493556/document

Esposito K, Maiorino MI, Ciotola M, Di Palo C, Scognamiglio P, Gicchino M, Petrizzo M, Saccomanno F, Beneduce F, Ceriello A, Giugliano D. Effects of a Mediterranean-style diet on the need for antihyperglycemic drug therapy in patients with newly diagnosed type 2 diabetes: a randomized trial. Ann Intern Med. 2009 Sep 1;151(5):306-14. doi: 10.7326/0003-4819-151-5-200909010-00004.

Meng Y, Bai H, Wang S, Li Z, Wang Q, Chen L. Efficacy of low carbohydrate diet for type 2 diabetes mellitus management: A systematic review and meta-analysis of randomized controlled trials. Diabetes Res Clin Pract. 2017 Sep;131:124-131. doi: 10.1016/j.diabres.2017.07.006.

Snorgaard O, Poulsen GM, Andersen HK, Astrup A. Systematic review and meta-analysis of dietary carbohydrate restriction in patients with type 2 diabetes. BMJ Open Diabetes Res Care. 2017 Feb 23;5(1):e000354. doi: 10.1136/bmjdrc-2016-000354.

Huntriss R, Campbell M, Bedwell C. The interpretation and effect of a low-carbohydrate diet in the management of type 2 diabetes: a systematic review and meta-analysis of randomised controlled trials. Eur J Clin Nutr. 2018 Mar;72(3):311-325. doi: 10.1038/s41430-017-0019-4.

Effect of the Ketogenic Diet on the Prophylaxis and Treatment of Diabetes Mellitus: A Review of the Meta-Analyses and Clinical Trials. Dyńka D, Kowalcze K, Ambrozkiewicz F, Paziewska A. Nutrients. 2023 Jan 18;15(3):500. doi: 10.3390/nu15030500.

Efficacy of a High-Protein Diet to Lower Glycemic Levels in Type 2 Diabetes Mellitus: A Systematic Review. Flores-Hernández MN, Martínez-Coria H, López-Valdés HE, Arteaga-Silva M, Arrieta-Cruz I, Gutiérrez-Juárez R. Int J Mol Sci. 2024 Oct 11;25(20):10959. doi: 10.3390/ijms252010959.

Comparison of the Effect of Intermittent Fasting with Mediterranean Diet on Glycemic, Lipid, and Anthropometric Indices in Type 2 Diabetes: A Review of Randomized Controlled Trials. Dehghani S, Karimi P, Tarei NN, Masoumvand M, Manesh MAN, Ramezani E, Askari VR. Curr Hypertens Rev. 2025 Apr 11. doi: 10.2174/0115734021351456250326051146. 

Anti-glycaemic effect of the Chinese modified DASH diet combined with 23% low-sodium salt in patients with hypertension and type 2 diabetes: a clinical trial. An J, Liu G, Luo W, Zhou X, Mei Y, Zhang Z, Zhao L, Huang Y, Mu L. Diabetol Metab Syndr. 2025 Feb 12;17(1):55. doi: 10.1186/s13098-025-01618-7.

Investigating the Effectiveness of Very Low-Calorie Diets and Low-Fat Vegan Diets on Weight and Glycemic Markers in Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis. Kashyap A, Mackay A, Carter B, Fyfe CL, Johnstone AM, Myint PK. Nutrients. 2022 Nov 17;14(22):4870. doi: 10.3390/nu14224870.

The Effect of Dietary Glycaemic Index on Glycaemia in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Ojo O, et al. Nutrients. 2018. PMID: 29562676 Free PMC article. Review.

Intermittent v. continuous energy restriction: differential effects on postprandial glucose and lipid metabolism following matched weight loss in overweight/obese participants. Antoni R, Johnston KL, Collins AL, Robertson MD. Br J Nutr. 2018 Mar;119(5):507-516. doi: 10.1017/S0007114517003890.

Intermittent fasting and health: Does timing matter? Dote-Montero M, Clavero-Jimeno A, Labayen I, Ruiz JR. Clin Transl Med. 2025 May;15(5):e70325. doi: 10.1002/ctm2.70325.

Sutton EF, Beyl R, Early KS, Cefalu WT, Ravussin E, Peterson CM. Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes. Cell Metab. 2018 Jun 5;27(6):1212-1221.e3. doi: 10.1016/j.cmet.2018.04.010.

Understanding the Motivations Behind Low Glycemic Index Diets

Understanding the Motivations Behind Low Glycemic Index Diets

by | Jul 3, 2024 | Blood Sugar Management

In recent years, the low glycemic index (GI) diet has gained popularity for its numerous health benefits. From managing weight to controlling diabetes, a low GI diet offers a practical and effective approach to improving overall health. In this blog, we will explore the motivations behind following a low GI diet, the benefits it offers, and how you can incorporate low GI foods into your daily meals.

What is a Low Glycemic Index Diet?

The glycemic index (GI) is a measurement that ranks foods from 1 to 100 based on how they affect blood sugar levels. Foods with a high GI score cause a rapid spike in blood sugar, while those with a low GI score have a slower, more gradual effect. A low GI diet focuses on consuming foods that have a lower GI score, which can help maintain stable blood sugar levels and provide sustained energy.

The glycemic load (GL) is another measurement that considers the amount of carbohydrates in a portion of food. Some experts believe that GL provides a more accurate picture of how a food raises blood sugar than the GI alone.

Common Motivations for Following a Low GI Diet

Weight Management: One of the primary motivations for adopting a low GI diet is weight management. Low GI foods help control appetite and delay hunger, making it easier to manage portions and avoid overeating. Studies have shown that low GI diets can be effective for weight loss, largely due to their high fiber content, which promotes feelings of fullness.

Diabetes Management: For individuals with diabetes, maintaining stable blood sugar levels is crucial. A low GI diet can help regulate blood sugar and reduce the risk of complications associated with diabetes. Research indicates that a low GI diet can prevent the onset of type 2 diabetes and aid in its management by improving insulin sensitivity and reducing blood sugar spikes.

Other Health Benefits: In addition to weight and diabetes management, a low GI diet offers a range of other health benefits. These include:

  • Reducing the risk of coronary artery disease
  • Improving pregnancy outcomes
  • Enhancing mood and energy levels
  • Decreasing the risk of certain cancers
  • Managing conditions like polycystic ovarian syndrome (PCOS)
  • Reducing acne and improving skin health

Scientific Evidence Supporting Low GI Diets

There is a significant body of scientific evidence supporting the benefits of low GI diets. For instance, the World Health Organization (WHO) and the Food and Agriculture Organization (FAO) recommend low GI diets to prevent common diseases such as coronary heart disease, diabetes, and obesity. Numerous studies have shown that low GI diets are effective in managing diabetes, promoting weight loss, and improving overall health.

Foods to Include in a Low GI Diet

Incorporating low GI foods into your diet is easier than you might think. Here are some examples of low GI foods to include in your meals:

  • High-protein foods such as lean meat and fish
  • Dairy products like milk and natural yogurt
  • Unsweetened soy milk
  • Vegetables such as broccoli, green peas, and leafy greens
  • Low-sugar fruits like apples, oranges, and blueberries
  • Porridge made with steel-cut oats and water
  • Legumes, pulses, and beans such as chickpeas, lentils, and kidney beans

Foods to Avoid or Limit

To maintain a low GI diet, it’s essential to avoid or limit high GI foods, including:

  • White and whole wheat bread
  • White rice
  • Breakfast cereals and cereal bars
  • Cakes, cookies, and sweet treats
  • High GI fruits such as watermelon
  • Dried fruits like dates, raisins, and cranberries
  • Potatoes and fries
  • Crisps and rice crackers
  • Sweetened dairy products like fruit yogurts

Potential Drawbacks of a Low GI Diet

While a low GI diet offers many benefits, it’s important to approach it with a balanced perspective. Not all low GI foods are healthy. For example, chocolate has a low GI due to its high fat content, which doesn’t make it a healthy choice. Additionally, the GI focuses on individual food items, whereas most people consume mixed meals. Portion sizes and the combination of different macronutrients can also impact the overall effect on blood sugar levels.

Low GI Diet vs. Other Diets

The low GI diet differs from other popular diets like the ketogenic diet. While the keto diet focuses on very low carbohydrate and high-fat intake to induce ketosis, the low GI diet does not necessarily restrict carbohydrates. Instead, it encourages the consumption of carbohydrates that have a lower impact on blood sugar levels. This makes the low GI diet more flexible and easier to maintain long-term compared to the restrictive nature of the keto diet.

Practical Tips for Following a Low GI Diet

Adopting a low GI diet doesn’t have to be complicated. Here are some practical tips to help you get started:

  • Swap high GI foods for low GI alternatives. For example, choose whole grains over refined grains and opt for low-sugar fruits instead of sugary snacks.
  • Plan balanced meals that include a variety of low GI foods. Use resources like MyPlate to ensure you get all the essential nutrients.
  • Be mindful of portion sizes and avoid overeating, even with low GI foods.
  • Incorporate fiber-rich foods to promote satiety and improve digestive health.
  • Try a supplement with ingredients such as Pep2Dia® that helps to regulate blood sugar after a meal.

A low glycemic index diet offers numerous benefits, from weight management and diabetes control to improved mood and energy levels. By understanding the motivations behind following a low GI diet and making informed food choices, you can enjoy a healthier, more balanced lifestyle. Remember to consult with a nutrition professional to tailor the diet to your specific needs and goals.

FAQs

What is the glycemic index (GI)? The glycemic index is a measurement that ranks foods from 1 to 100 based on how they affect blood sugar levels.

How does a low GI diet help with weight loss? Low GI foods help control appetite and delay hunger, making it easier to manage portions and avoid overeating.

Can a low GI diet help manage diabetes? Yes, a low GI diet can help regulate blood sugar levels and improve insulin sensitivity, making it an effective strategy for managing diabetes.

What are some examples of low GI foods? Low GI foods include lean meats, dairy products, vegetables, low-sugar fruits, legumes, and steel-cut oats.

Are there any drawbacks to a low GI diet? It’s important to focus on overall balanced nutrition and avoid unhealthy low GI foods. Portion sizes and mixed meals can also affect the diet’s effectiveness.