Dante Carrillo
Diabetes is a common condition, with 11.3% of Americans suffering from the disease as of January 2022. While medication is often used to control blood sugar, cholesterol, and blood pressure, lifestyle changes, including diet and exercise, can also be effective in managing and even reversing the condition. For example, a low-calorie diet and physical exercise resulted in an average weight loss of 26 pounds and remission of diabetes for 61% of patients in a clinical trial. A plant-based diet can also significantly reduce blood sugar levels and lead to weight loss, as it is lower in calories and higher in fiber. Additionally, a diet that mimics fasting has been shown to reverse Type 1 and Type 2 diabetes in mice by promoting the growth of new insulin-producing pancreatic cells. While reversing diabetes through diet and weight loss depends on various factors, including the duration and severity of the disease, it can be an effective way to manage the condition and improve overall health.
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What You'll Learn
The benefits of a plant-based diet
A plant-based diet offers a host of health benefits, including the potential to reverse type 2 diabetes. This is achieved through the regulation of blood sugar levels and weight management.
Plant-based diets are centred on consuming whole foods derived from plants, including fruits, vegetables, nuts, seeds, whole grains, legumes, and beans. This style of eating is often higher in fibre, which is beneficial for controlling blood sugar levels and promoting satiety, aiding in weight management. Additionally, plant-based diets are typically lower in fat, particularly when minimising animal product consumption. This is advantageous for diabetics as fat interferes with insulin's ability to regulate blood sugar.
For those seeking to reverse type 2 diabetes, a plant-based diet can be an effective strategy. Combined with physical activity, this approach has resulted in significant weight loss and diabetes remission in clinical trials.
Transitioning to a plant-based diet can be a sustainable way to improve overall health and manage diabetes. It empowers individuals to take control of their health through dietary and lifestyle modifications, reducing the reliance on medication.
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Weight loss and diabetes
To lose weight, a combination of exercise and a healthy diet is recommended. Physical activity, especially in combination with a healthy diet, can help you manage your weight and diabetes. The Physical Activity Guidelines for Americans recommend at least 150 minutes per week of moderate-intensity aerobic exercise, such as brisk walking, or 75 minutes of vigorous aerobic activity, such as jogging. Strength training activities, such as lifting weights or using resistance bands, are also beneficial. Exercise can make you feel better, function better, and sleep better, and it improves insulin sensitivity.
A healthy diet is also crucial for weight loss and diabetes management. A low-fat, plant-based diet can be effective in managing weight and reducing blood sugar levels. Plant-based diets are typically lower in calories and higher in fiber, which helps with weight loss and blood sugar control. Additionally, eliminating animal foods can improve insulin function, as dietary fat from animal sources can interfere with insulin's ability to do its job.
It is important to note that rapid weight loss is not always sustainable, and a consistent and gradual approach is often more successful. Keeping a food diary can be a helpful tool for weight loss, as it allows you to track your eating habits and make informed choices. Emotional eating can be a challenge, and identifying the emotions that trigger it can help you stay on track. Maintaining a positive mindset and focusing on meaningful goals beyond just weight loss can also contribute to your success.
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Fasting-mimicking diets
FMDs have been shown to promote the regeneration of insulin-producing beta cells and improve insulin function, which can help to reverse Type 1 and Type 2 diabetes. In a study, mice placed on a four-day FMD showed reduced insulin resistance and more stable levels of blood glucose. The diet also increased the expression of the Ngn3 protein, which is responsible for generating new, healthy insulin-producing beta cells.
In humans, a 100-patient randomized clinical trial found that undergoing three monthly cycles of a five-day FMD formulated to mimic fasting (750 to 1,100 calories per day) lowered many of the major risk factors for diabetes and metabolic syndrome. The results suggest that FMDs could eventually lead to a cure for some patients with type 2 diabetes and the majority of pre-diabetic patients.
However, it is important to note that combining diabetes drugs with fasting or FMDs can be dangerous and should only be attempted under medical supervision. FMDs may also carry similar, albeit reduced, dangers as prolonged fasting, such as hypoglycemic shock and, in some cases, death. Therefore, it is crucial for those interested in FMDs to consult with their doctor before attempting any dietary interventions.
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Low-calorie diets
Type 2 diabetes is a weight-related disorder, with one of the main causes being obesity or being overweight. As such, a low-calorie diet can be an effective way to reverse type 2 diabetes.
A low-calorie diet creates a calorie deficit, which leads to weight loss. A consistent 500 to 1,000 calorie deficit can help a person lose 1 to 2 pounds (0.4–0.9 kg) per week. A very low-calorie diet (VLCD) typically involves consuming 400–800 calories per day for 12 to 16 weeks, followed by a structured solid food reintroduction phase. This can result in a 20–30% reduction in body weight.
The UK's National Health Service (NHS) runs a year-long Type 2 Diabetes Path to Remission Programme, which begins with a "total diet replacement", where participants are limited to 800 to 900 calories per day for 12 weeks. A third of people who completed the program achieved diabetes remission, and some lost up to 38 pounds.
However, some medical experts argue that a low-calorie diet may not be sustainable in the long term. Meal replacements may be missing key nutritional ingredients, such as vitamins, antioxidants, and healthy fats and proteins. It is important to note that the amount of calories needed varies between individuals, so it is recommended to talk to a doctor or registered dietitian before starting a low-calorie diet.
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Foods to maximise and minimise
Weight loss is key to reversing diabetes, and diet is a crucial factor in achieving this. According to experts, a low-fat, plant-based diet can significantly reduce blood sugar levels. This is because animal products are high in fat, which impacts how well insulin works. Fibre is also important, as it helps control blood sugar, and animal foods contain none of it.
Foods to Maximise
- Whole grains such as brown or red rice, oatmeal, quinoa, millet, wholegrain bread, whole-wheat biscuits, wholegrain rice noodles, and whole-wheat spaghetti
- Tofu
- Roasted or baked nuts
- Beans
- Fish
- Lean chicken or turkey breast (without the skin)
- Lean meat
- Skim or low-fat milk
- Unsweetened soy milk
- Low-fat yoghurt
- Low-fat cheese
- Fruit
- Vegetables
- Pulses
- Wholegrains like oats, brown rice, and quinoa
- Wholemeal bread and pasta
Foods to Minimise
- White rice
- White bread
- Refined or sweetened breakfast cereals
- Pastry
- Regular pasta
- French fries
- Dairy, poultry, red meat, and fish
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Frequently asked questions
A plant-based diet can help lower blood sugar levels and improve insulin sensitivity. Plant-based diets are typically low in fat and high in fiber, which helps control blood sugar.
Whole grains such as brown or red rice, oatmeal, quinoa, millet, and whole-wheat bread are recommended. Include tofu, nuts, beans, fish, lean chicken or turkey breast, and lean meat. Choose skim or low-fat milk, unsweetened soy milk, low-fat yoghurt, and low-fat cheese.
A fasting-mimicking diet involves eating patterns that imitate the effects of fasting. A study on mice and human cells showed that this type of diet promoted the growth of new insulin-producing pancreatic cells, reducing symptoms of Type 1 and Type 2 diabetes. This diet may help people with diabetes regain normal insulin production and control.
