06:55
Diets Control Diabetes
4 Ways Plant-Based Diets Control Diabetes
Plant-based diets are good news for those struggling to control or prevent diabetes. If you fall into either category you’ve got lots of company. More than 115 million Americans have diabetes (29.1 million) or are classified as pre-diabetic (86 million).
At present, there’s no known way to prevent or cure diabetes, but the majority of those classed as pre-diabetic can often use diet, weight management and exercise to avoid the onset of the disease. In general, plant-based diets help control this disease in four ways:
Blood Sugar StabilityThe full effects are not yet completely understood, but plant-based diets appear to reduce insulin resistance and improve insulin usage. Many Type 2 and pre-diabetics may be able to control blood sugar levels by diet alone, while many Type 1 diabetics may be able to reduce their day-to-day insulin requirements.
Calorie ContainmentRestraining calorie intake has been a staple of managing diabetes for decades, but success rates vary widely because the traditional approach required exceptional discipline and constant attention. Those following a plant-based diet often consume large quantities of food, but the high volume of complex carbohydrates, fiber and water translate into a lower calorie intake overall. As a result, many diabetics have found plant-based diets are more filling and satisfying, plus they’re easier to understand, implement and manage on a day-to-day basis.
Meat RestrictionA series of studies have found the higher an individual’s meat and fish consumption, the greater the risk for Type 2 diabetes. All plant-based diets reduce the severity of this specific risk and vegan diets eliminate it altogether.
Weight ReductionPlant-based eaters in general tend to weigh less than their meat-eating counterparts, and those who follow a vegan diet tend on average to have the lowest BMI (body mass index) of all groups.
Roughly 3% of vegans have or may develop diabetes, less than half the ratio (7.6%) typical among those who follow traditional diets. While these figures are encouraging, remember not all plant-based eating regimens are healthy. If your goal is to control or prevent diabetes, focus on eating plans that emphasize:
Nutrient-dense plant foods such as fruits, grains, legumes, nuts, seeds and vegetables
Minimally processed foods
Limited amounts of high quality fats and oils
Minimal animal-based foods (meat, fish, poultry, eggs, dairy, etc.)
Minimally processed foods
Limited amounts of high quality fats and oils
Minimal animal-based foods (meat, fish, poultry, eggs, dairy, etc.)
The interest in plant-based diets as a practical prevention and control strategy grows stronger each year. Many doctors in fact feel existing prescriptions and diets have failed patients, so don’t be surprised if yours opts to prescribe a plant-based eating program instead of a pill or shot.
