This Diet Could Help You Lose Weight with Diabetes

Type 2 diabetes is a growing concern worldwide, with experts predicting that by 2045, more than 783 million people may be living with diabetes. For many people, diabetes doesn’t just mean keeping a close watch on their blood sugar and heart health—it can also mean dealing with other related conditions, like insomnia. In fact, a recent study found that people with type 2 diabetes were four times more likely to face insomnia than those without diabetes. This lack of sleep can make managing diabetes even harder, creating a cycle of poor sleep and stress.

Interestingly, what you eat can play a big role in improving sleep and overall mental health. Diets like the Mediterranean and DASH diets have been shown to help with sleep issues and reduce feelings of depression and anxiety. These eating patterns focus on whole, nutrient-rich foods such as vegetables, fruits, whole grains, lean proteins and healthy fats like olive oil. 

A newer diet, the MIND diet, combines the benefits of Mediterranean and DASH diets, and includes foods that are especially good for brain health, like berries and leafy greens. Studies suggest that following the MIND diet may improve sleep quality and support mental well-being in people with type 2 diabetes, but most research on this topic is based on observations.

To bridge the research gap surrounding this topic, researchers conducted a study to help understand how the MIND diet might influence body measurements, sleep quality, mood (including depression and anxiety) and levels of certain chemicals in the body among women with type 2 diabetes and insomnia, and the results were published in Scientific Reports.

How Was The Study Conducted?

This study focused on understanding how different diets could impact sleep quality and overall health in women with type 2 diabetes and insomnia. The research was conducted in Sanandaj, Iran, and included 44 participants between the ages of 30 and 65. These women were selected based on specific criteria, such as having a moderate to severe level of insomnia and being diagnosed as overweight but not as having obesity. Those with certain medical conditions, using specific medications or with lifestyle factors like smoking or significant alcohol consumption were excluded.

The participants were randomly divided into two groups. One group followed a standard low-calorie diet (LCD), while the other followed a modified version of the MIND diet, which is designed to support brain health through specific food choices. Both diets aimed to help with weight loss and were nutritionally balanced, though the MIND diet included additional guidelines tailored to local cultural practices. The MIND diet emphasizes consuming brain health-supporting foods like leafy greens, nuts and berries. 

Over the 12-week trial, participants kept detailed records of their food intake, and their adherence to the diets was closely monitored through weekly check-ins and monthly meetings with a dietitian. To track outcomes, researchers measured sleep quality using a questionnaire and also assessed physical health indicators like weight, body mass index (BMI) and waist size. Additionally, mental health and stress levels were evaluated, and blood tests were carried out to measure levels of specific proteins and hormones related to brain function and stress.

What Did the Study Find?

After 12 weeks, both groups showed notable improvements in sleep quality, but the group following the MIND diet experienced greater benefits. For example, those in the MIND diet group fell asleep faster, slept longer and reported fewer disturbances during the night compared to the control group. Sleep onset time improved by around 20%, while sleep disturbances reduced significantly. 

Regarding mental health, both groups saw reductions in depression and anxiety, but the MIND diet group had even greater decreases. Depression scores, for instance, dropped by approximately 25% among those who followed the MIND diet. Stress levels specifically lowered only in the MIND diet group. 

Additionally, weight and BMI lowered similarly among both groups. However, the MIND diet group showed more significant reductions in waist size, waist-to-hip ratio and waist-to-height ratio, with waist circumference reducing by about 5%. 

People in the MIND group also had a significant increase in brain-derived neurotrophic factor (aka BDNF, which is a protein in the brain that helps support the growth and survival of nerve cells)  and a significant decrease in cortisol levels compared to the control group. 

The study had a few key limitations that are important to consider. First, the sample size was relatively small, and the study only lasted for a short period, which may limit how broadly the results can apply. Additionally, the research focused specifically on women, so the findings might not necessarily be relevant to men or other groups. Another limitation was how sleep quality was measured — the study relied on self-reported information instead of more precise tools like polysomnography (PSG) or actigraphy, which are the gold standard methods for assessing sleep. Finally, the dietary information used was self-reported, which could have introduced some biases or inaccuracies in the results.

How Does This Apply To Real Life?

Based on this data, following the MIND diet with a diagnosis of type 2 diabetes may offer certain health benefits, specifically when it comes to sleep support, mental health and other similar factors.  The MIND diet’s focus on nutrient-rich, whole foods like leafy greens, nuts and berries offers a sustainable way to support not only physical health but also mental well-being. By incorporating these foods alongside other healthy habits, you may enhance sleep quality, reduce stress and even stabilize mood, all important for managing diabetes holistically.

What makes this approach so practical is that it doesn’t have to be an all-or-nothing commitment. Small shifts in everyday eating patterns can yield meaningful benefits. Instead of focusing on eliminating foods, think about adding more brain-boosting options, like a handful of walnuts as a snack, or swapping a refined side dish for a colorful salad rich in vegetables. Paying attention to portion sizes and using flavorful herbs and spices like turmeric or cinnamon can also make meals healthier and more enjoyable without feeling restrictive. 

Tips for Following the MIND Diet:

• Add more leafy greens to your meals, such as spinach, kale, or Swiss chard. Aim for at least two servings each day. 
• Enjoy berries as a snack or dessert—blueberries, strawberries and blackberries are excellent options. 
• Use nuts and seeds as a topping for salads or oatmeal, or eat a small handful as a snack. 
• Choose whole grains like quinoa, barley or whole wheat bread. 
• Opt for olive oil rather than butter or other less-healthy fats when cooking. 
• Include fatty fish such as salmon or sardines at least twice a week for omega-3 fatty acids. 

As you adopt the principles of the MIND diet, it is important to continue to take your prescribed medications and follow your healthcare provider’s recommendations. 

The Bottom Line

This study sheds light on the potential benefits of the MIND diet for individuals with type 2 diabetes, particularly in the areas of sleep, mental health and weight management. While the research was limited in scope and duration, the findings suggest that incorporating nutrient-dense, brain-health-supporting foods like leafy greens, nuts and berries into a balanced diet may lead to meaningful improvements in overall well-being. These results align with the growing body of evidence that highlights the profound impact of diet on both physical and mental health outcomes.

Adopting the MIND diet doesn’t have to mean a complete overhaul of your eating habits. Small, gradual changes, like adding more vegetables to your plate or snacking on nuts and berries, may yield substantial benefits. By integrating the MIND diet alongside existing diabetes management strategies and maintaining regular communication with healthcare providers, you may be able to better manage their condition holistically. Ultimately, focusing on sustainable, healthful eating patterns can promote not only better diabetes care but also a greater quality of life.