Great Nutrition Plans

Looking to lose and get your under control? You have a lot of programs to choose from.

"The more weight you lose, the more you'll improve your levels. But how you do it is largely up to you, " says Michael Dansinger, MD, director of the Reversal Program at Tufts Medical Center and doctor for NBC's The .

Still, some options are healthier and safer than others, so talk with your doctor or a registered dietitian before you get started. In the meantime, read up on some of the most popular plans.

1. The DASH Diet

Best known for keeping in check, is also an excellent choice for people with .

"It's a plant-focused diet that's rich in fruit, vegetables, nuts, and legumes, as well as low-fat dairy, lean meat, fish, poultry, whole grains, and -, " says Sonya Angelone, RD, a consulting nutritionist and spokeswoman for the Academy of and Dietetics. "It's easy to follow, healthy for the whole family, and great for weight loss."

The fact that it's been proven to lower is a major bonus, adds Toby Smithson, RD, a certified diabetes educator and founder of DiabetesEveryDay.com. "Nearly two out of three people with diabetes also have, " she says.

2. The Mediterranean Diet

Lots of fresh, seasonal food, plenty of produce, heart-healthy olive oil, and a little wine make the an enjoyable choice for people with diabetes, says Constance Brown-Riggs, RD, a certified diabetes educator and author of The African American Guide to Living Well With Diabetes.

This style of eating can help with control, as well as, according to the American Diabetes Association.

Studies show that people are more likely to stick to this plan, “so it may help you avoid yo-yo, ” Smithson says.

If you want to follow the, Smithson suggests working with a dietitian. "Fifty percent of the foods in this diet come from the carbohydrate group. Even though they're healthy carbs, they need to be accounted for throughout the day."