Type 2 diabetes is rising worldwide, specifically in older adults. The International Diabetes Federation estimated 463 million people (9.3% of the worldwide population) had #diabetes in 2019. This is expected to increase to 578 million (10.4%) by 2030. Plant-based diet is a highly recommended method to implement in lifestyles where eating patterns and actual foods are key factors. The type and source of carbohydrate, fats and protein play a very important role in the prevention and maintenance of type 2 diabetes. Evidence shows (Sources 1, 3) that plant-based diet improves insulin resistance, simultaneously supports a healthy body weight, increases fiber and phytonutrients, food-microbiome interactions, and decreases saturated fat, advanced glycation endproducts, nitrosamines, and heme iron. Many research papers have shown that the consumption of legumes, whole grains, fruits, vegetables, and nuts are preventing and treating type 2 diabetes, lowering the risk of obesity and chronic diseases and it is also beneficial for the environment. Moreover, larger interventional studies on plant-based diets carried out for longer periods of time, added more and more evidence to the already known data that, besides reducing the burden of diabetes it also improves overall health. Our beloved Healthline article suggests, plant-based diet should be correctly done in order to reduce the risk of type 2 diabetes. A research in 2019 concluded that, bringing back blood sugar into a healthy range is well supported by a plant-based diet, which also prevents #prediabetes from developing into type 2 diabetes. Other research adds, consuming higher amounts of minerals, vitamins and antioxidants due to plant foods and lower consumption of red and processed meat protects the development of type 2 diabetes too. A few ideas to transition to a plant-based diet supporting diabetes
Breakfast: eggs, berries (strawberries, raspberries, blackberries), steel-cut whole-oats (least processed), low-carb almonds.
Ready-to-go meals in supermarkets: riced cauliflower, spiralized zucchini noodles.
Lunch idea: bowl of greens with black beans, cucumber, chicken, and a low-carb salad dressing.
Swap or always find similar alternatives for high-starch or highly processed grains, instead of potatoes or white rice have riced cauliflower. Pasta substitutes could be carrot or zucchini noodles, chickpea or lentil pasta and of course sautéed vegetables with low-carb veggies like asparagus, spinach, cabbage, cucumber, tomatoes, kale, celery and the mentioned veg above. They will be filling because of the fiber supplement.
Important factor! Bear in mind that the complete elimination of animal products leads to an increased amount of carbohydrate intake consuming adequate calories.
Portion size does matter even if it is made from healthy plant foods. Less is more, giving the digestive system a break to digest until the next small meal is about to enter. We must admit we have seen our own friends following these diets and adequate medication and it could really work, creating a healthy life balance living with diabetes type 2.
Please read full research papers in the sources section for more details and data.
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Sources
1. A plant-based diet for the prevention and treatment of type 2 diabetes, Journal of Geriatric Cardiology, Michelle McMacken & Sapana Shah https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466941/
2. A Plant-Based Diet Can Reduce Your Risk for Type 2 Diabetes, If You Do It Correctly, Healthline, Ginger Vieira, July 2019, https://www.healthline.com/health-news/the-right-plant-based-diet-can-lower-your-risk-for-type-2-diabetes#It-isnt-just-insulin-resistance
3. Perspective: Plant-Based Eating Pattern for Type 2 Diabetes Prevention and Treatment: Efficacy, Mechanisms, and Practical Considerations, Oxford Academic:Advances in Nutrition, Meghan A Jardine, Hana Kahleova, Susan M Levin, Zeeshan Ali, Caroline B Trapp, Neal D Barnard, June 2021, https://academic.oup.com/advances/advance-article/doi/10.1093/advances/nmab063/6296092
4. 10 Pasta Substitutions, T2D, Lindsey Verano, July 2018, https://type2diabetes.com/nutrition/10-pasta-substitutions
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