Animal rights and Type 2 diabetes may seem like two entirely unrelated concepts. However, a number of studies are linking a vegetarian diet to a lower risk of Type 2 diabetes. But even if you already have diabetes, going vegetarian can help keep your blood sugar levels under wraps… PETA, (People for the Ethical Rights for Animals) membership optional.
A study published in the “Diabetes Journal” found Type 2 diabetics who switched to a vegan diet (cutting out all meat and animal products like dairy and eggs), significantly improved their Hemoglobin A1C (HbA1c) levels.
In this study a group of one hundred Type 2 diabetics were given one of two diets:
- a strict low-fat vegan diet, or
- a ho-hum American Diabetes Association diet.
Nearly half of the vegan dieters reduced their reliance on medications. Vegans also lost an average of 13 lbs (5.9 kg)… nearly double of the American Diabetes Association (ADA), group. Heart health parameters like LDL (“bad”), cholesterol also improved more with the diabetics in the vegan group.
Not ready for a vegan diet? Here’s how you can reap many of the benefits of a vegan diet while still enjoying your occasional grilled chicken and ice cream cone.
Simply Eat Less: There’s nothing magical about a vegan diet or why it helped these diabetics drop so many pounds. Because their dietary choices were so limited, they ate less food. Going vegan automatically eliminates calorie-laden foods like steak and butter from your diet. Consider eliminating a large group of unhealthy foods like candy or soda from your diet as an easy way to cut calories or kilograms.
Eat Healthier: Basing your diet on vegan-friendly foods like whole grains, veggies and fruits is a fantastic way to control blood sugars naturally. Whether you eat meat or not, these healthy plant-based foods should form the foundation of your diabetic diet.
Ignore the ADA Diet: Many, many studies have found that the ADA under-performs when compared to less traditional diets like the Paleolithic diet and the Mediterranean diet. Ditch the one-size-fits-all approach of the ADA diet and find something that works for you and your lifestyle.
Fill On Fiber: This study found that the vegan group tended to eat more fiber than their carnivorous counterparts. Fiber helps distend the stomach, keeping appetite in check. Also, soluble fiber slows digestion in the stomach, delaying the passage of food into the small intestine. This makes nearly every food you eat lower in the glycemic index. Soluble fiber-rich foods include black beans, apples and oatmeal.
Anupam Ghose, a physician by training, was diagnosed with Type 2 Diabetes Mellitus (T2DM) in 2017. After the diagnosis of T2DM, he followed a low carbohydrate high fat diet and reversed his T2DM within a year. Now he has one main goal in life and that is to make people understand that the conventional method of treating T2DM is not beneficial. Type 2 diabetes is reversible and the best way to reverse T2DM is through diet and lifestyle modifications. He now decided to help people with type 2 diabetes by offering online coaching to reverse their diabetes.