Healthful Vegetarian Diet Reduces Type 2 Diabetes Risk Substantially
Healthful vegetarian diet reduces type 2 diabetes risk substantially A new study, published this week in PLOS Medicine, shows that a diet low in animal-based foods and high in plant-based foods substantially lowers the risk of type 2 diabetes. They also find that the quality of the plant-based diet plays a significant role. Eating fewer animal products reduces diabetes risk. It is common knowledge that eating fruits and vegetables is essential to maintain a healthy body. It is also becoming clear, as research mounts, that a diet featuring fewer animal products is also a healthier option. For instance, a study published in 2013 that followed almost 70,000 people concluded that a vegetarian diet lowered the risk of cancer . Similarly, a study published in Nutrition, Metabolism and Cardiovascular Diseases in the same year followed more than 15,000 individuals and found that a vegetarian diet lessened the risk of diabetes . As a final example, a meta-analysis of more than 250 studies, published in JAMA Internal Medicine in 2014, demonstrated that a vegetarian diet significantly reduces blood pressure . The latest study in this vein once again looked at the effect of a vegetarian diet on diabetes. However, this study also looked at the quality of the vegetarian diet. They took into account whether the vegetarian diet was high in nutritious plant-based foods, such as whole grains, fresh fruits, and vegetables, and contrasted it with less healthy vegetarian diets that included items like refined grains, potatoes, and sweetened beverages. The team, headed up by Ambika Satija, also collated information about the amount of animal-based foods that the participants consumed. In all, the study used data from more than 20,000 male and female health professionals across the United St Continue reading >>
How I Reversed My Diabetes And Stopped All Medications With A Plant-based Diet
I grew up at the tip of southern Texas with four brothers and three sisters. When I was eight years old, my father abandoned our family, and my mother was left to raise eight children on her own. In search of better employment, she moved us to the Chicago area in 1982. In high school, I thrived as an athlete and earned a football scholarship to the University of Michigan. In those days, I could eat whatever I wanted and did not have weight issues, because I was so physically active. At twenty-one years old I was 6’2″ and weighed 305 pounds. A Family Medical History Filled With Diabetes, Heart Disease, and Cancer As a young adult, I witnessed my beloved mother, the rock of our family, battle type 2 diabetes and the complications that come with it. She suffered from kidney failure, vision problems, and heart disease. After 33 years of fighting diabetes, she passed away in April of 2002. I miss her dearly. Just two months later, my oldest brother David passed away from pancreatic cancer. Out of eight siblings, my sister Jill is the only one who has not been diagnosed with type 2 diabetes. But she, too, has felt its impact personally, since she donated one of her kidneys to our mother. My sisters Carol and Sandra, and my brothers Martin and Joe (my twin), have all struggled with the disease for years. Just two months ago, Joe also suffered a heart attack. Martin suffers terribly: he has had a pancreas and kidney transplant, is legally blind, had his right leg amputated, goes to dialysis three times a week, and takes 25 medications every day. My Own Struggle With Diabetes I have also struggled with diabetes. I was diagnosed with the disease the same year that it claimed my mom’s life. At that time, I began taking five different oral medications including Metformin and Continue reading >>
15 Diabetes-friendly Vegetarian Recipes
Veggie benefits When you have type 2 diabetes, a healthy diet is key to controlling your blood sugar, preventing heart problems, and keeping your weight in check. One way to make your diet more diabetes-friendly is to reduce the amount of saturated fat you eat. Saturated fats occur mainly in animal products, especially beef. It's fine for people with type 2 diabetes to eat lean meats, but if you do want to cut back, these vegetarian recipes are so delicious that you won't even miss the meat. Just be sure to stick to the portion sizes that meet the calorie, carb, sodium, and fat recommendations from your doctor, diabetes educator, or dietitian. Artichoke Quiche Can you guess the secret ingredient in this savory quiche? It's all in the crust. A mix of long-grain rice and reduced-fat cheese replace the quiche's traditional pastry crust, which helps keep your carbs in check. You'll also get a dose of heart-healthy nutrients folate and potassium. Ingredients: Long grain rice, reduced-fat cheddar, egg substitute, dillweed, salt, garlic, artichoke hearts, fat-free milk, green onions, Dijon mustard, ground white pepper, green onion strips Calories: 169 per slice Try this recipe: Artichoke Quiche Veggie Sausage-Cheddar Frittata This frittata cuts saturated fat by using veggie sausage instead of meat, and ramps up the nutritional value of the dish by mixing in antioxidant-packed veggies. Each serving also packs in 21 grams of belly-flattening protein, so if you eat it for breakfast, you're guaranteed to feel satisfied until lunchtime. Ingredients: Green bell pepper, mushrooms, vegetable protein sausage, salt, pepper, egg substitute, fat-free half-and-half, reduced-fat sharp Cheddar cheese Calories: 184 Try this recipe: Veggie Sausage-Cheddar Frittata Black Bean and Poblano Tortil Continue reading >>
How To Manage Your Diabetes As A Vegetarian
In this article, we will take a look at the benefits of following a vegetarian diet if you have diabetes. Though we cannot recommend a drastic change in one’s diet, we will enumerate the benefits of following a vegetarian diet. Prior to making any major changes in your diet if you have diabetes, it is imperative that you check with your primary care provider, and registered dietician or Certified Diabetes Educator for their input and expertise. Types of vegetarians Vegan A vegan is the strictest type of vegetarian. The vegan diet is referred to as a “total,” or “pure” vegetarian diet. People who are vegans do not eat any meat or animal products, including eggs and dairy products. This also includes fish and seafood. They are on a plant-based diet. To get the protein needed daily on a vegan diet, a person with diabetes could eat soy based products such as tofu or soy milk, all sorts of vegetables, and a variety of beans and whole grains. This is important because proteins are the “building blocks,” and have important functions related to cell structure and function, and even to make the hormone insulin. Because a vegan diet is low in vitamin B12, a multivitamin or supplement is usually recommended for a vegan diet. Ask your doctor before going on a vegan diet plan, and inquire about your vitamin B-12 needs while on a vegan diet. Lacto-vegetarian The lacto-vegetarian doesn’t eat meat or eggs. However, they don’t mind including milk products in their diet. Lacto-ovo vegetarian This group does not eat any meat, but they do enjoy animal products such as eggs and all varieties of milk products, such as eggs or cheese. Other Variations There are some variations on the theme, such as “pescetarian,” who will eat fish. There is also a version called, “raw Continue reading >>
Type 2 Diabetes And The Vegetarian Diet
From the Clinical Nutrition & Risk Factor Modification Center (DJAJ, CWCK, AM, ALJ, and LSAA) and the Department of Medicine, Division of Endocrinology and Metabolism (DJAJ), St Michael's Hospital, Toronto; the Department of Nutritional Sciences, Faculty of Medicine, University of Toronto (DJAJ, CWCK, AM, and LSAA); the Department of Medicine, Children's Hospital, Boston (DSL); the Physicians Committee for Responsible Medicine, Washington, DC (NDB); and the VA Medical Center, Graduate Center for Nutritional Sciences, University of Kentucky, Lexington (JWA). Address reprint requests to DJA Jenkins, Clinical Nutrition & Risk Factor Modification Center, St Michael's Hospital, 61 Queen Street East, Toronto, Ontario, Canada M5C 2T2. E-mail: [email protected] . Search for other works by this author on: From the Clinical Nutrition & Risk Factor Modification Center (DJAJ, CWCK, AM, ALJ, and LSAA) and the Department of Medicine, Division of Endocrinology and Metabolism (DJAJ), St Michael's Hospital, Toronto; the Department of Nutritional Sciences, Faculty of Medicine, University of Toronto (DJAJ, CWCK, AM, and LSAA); the Department of Medicine, Children's Hospital, Boston (DSL); the Physicians Committee for Responsible Medicine, Washington, DC (NDB); and the VA Medical Center, Graduate Center for Nutritional Sciences, University of Kentucky, Lexington (JWA). Search for other works by this author on: From the Clinical Nutrition & Risk Factor Modification Center (DJAJ, CWCK, AM, ALJ, and LSAA) and the Department of Medicine, Division of Endocrinology and Metabolism (DJAJ), St Michael's Hospital, Toronto; the Department of Nutritional Sciences, Faculty of Medicine, University of Toronto (DJAJ, CWCK, AM, and LSAA); the Department of Medicine, Children's Hospital, Boston (DS Continue reading >>
The Ultimate Anti-diabetes Diet
One of America's most common killer diseases, type 2 diabetes, jeopardizes the health, quality of life, and longevity of nearly 24 million Americans, according to the American Diabetes Association, and that number continues to rise. New cases have doubled over the past 30 years, and because the disease occurs gradually and often with no obvious symptoms, many people don't even know they have it. People who are overweight are at higher risk because fat interferes with the body's ability to use insulin, the crux of the disease. But a solution to the problem is within reach: a groundbreaking eating plan not only helps prevent this chronic disease, but actually reverses it while also promoting weight loss. Focusing on plant-based meals,the revolutionary plan was developed by Vegetarian Times former Ask the Doc columnist, Neal Barnard, MD, and is backed by the results of his long-term study. Your doctor may not tell you about this diet: dietitians generally counsel overweight diabetics to cut calories, reduce serving sizes, and avoid starchy carbohydrates that raise blood sugar levels. But Barnard's team at the Physicians Committee for Responsible Medicine and scientists at George Washington University and the University of Toronto thought this might be the wrong approach, considering that carbohydrate-rich rice, legumes, and root vegetables are staples throughout Asia and Africa, where most people are thin and diabetes rates are low. Barnard and his team studied a group of diabetics, comparing the effects of a diet based on standard recommendations versus a vegan-style diet with no limits on calories, carbs, or portions, and just three rules: eliminate meat, dairy, and eggs; minimize fat and oil; and favor low-glycemic foods (such as beans, vegetables, brown rice, and oatme Continue reading >>
A Diabetic Vegan: An Interview With Adrian Kiger
Adrian Kiger is a writer who grew up in Morgantown, West Virginia. She’s had type 1 diabetes since she was eleven. After years of struggling with weight issues and blood sugar levels, she found a diet that works for her – vegan. Adrian, who has written a children’s book “Veronica, the Vegetarian Diabetic,” talked to ASweetLife about her path to veganism and how it’s helped her improve her health. You’ve been a type 1 diabetic for 25 years. Did you (or your parents) change your diet when you were diagnosed? My mom had always been a gourmet cook and paid a lot of attention to the quality of food in our house, even I before my diabetes came along. We, my dad and two younger brothers, ate only whole wheat bread, wholesome foods, and a big salad that accompanied supper, which we ate together as a family almost every night. Absolutely no sugary cereals or sodas were around. My mom prepared most things from scratch and always had a garden. When I came home from the hospital after being diagnosed, there was Crystal Light drink mix in the house. It was new on the market at the time. There were a lot of sugar-free products too. Other than that, there wasn’t much of a need for a big, dramatic change. My mom also began making some sugar-free desserts. The biggest change was the fact that suddenly someone in the house had diabetes, and the intensity around food was heightened. What led you to become a diabetic vegan? Were you a vegetarian first? I was not a vegetarian first. Although I have never eaten a lot of meat, I did love a good cheeseburger and a tasty piece of salmon. But I never really liked the smell of cooked meat, so I rarely made it for myself at home. My best friend from childhood was raised completely vegetarian, so I was exposed at a young age to the Continue reading >>
Vegetarianism And Diabetes: Do The Two Mix? (part 1)
Does the word “vegetarian” conjure up images of people with long hair, wearing robes, feasting on bean sprouts and tofu? While that may have been the picture of vegetarianism back in the 1960’s and 70’s, today’s vegetarian is just like you and me, except for some of the food choices he makes. Let’s define “vegetarian.” According to the American Dietetic Association, “A vegetarian is a person who does not eat meat, fish, or fowl or products containing these foods.” However, vegetarianism takes different forms. For example, a lacto-ovo-vegetarian eats grains, vegetables, fruits, legumes, seeds, and nuts but also includes dairy foods and eggs in his eating plan. A lacto-vegetarian eats the same foods as the lacto-ovo-vegetarian but doesn’t eat eggs. A vegan, or total vegetarian, doesn’t eat any animal products at all. Some vegans go so far as not eating honey, for example, since it comes from bees, and may even refuse to wear clothing or shoes made of leather. To add to the complexity even further, some people call themselves “semivegetarians,” meaning that they occasionally eat fish, poultry, or meat. Then there are “fruitarians,” who eat only raw fruit, nuts, and seeds (not recommended, by the way). People choose to become vegetarians for various reasons, including concern for the environment, animal welfare, religious beliefs, economic reasons, and, of course, health reasons. According to a Harris poll done in 2003, about 3% of the U.S. population is vegetarian, when vegetarian is defined as people who don’t eat meat, poultry, or seafood. Vegetarianism has caught on thanks in part to the many celebrities who have shunned eating meat, including Pamela Anderson, Paul McCartney, Joaquin Phoenix, Cameron Diaz, and Prince. Vegetarian diets, Continue reading >>
Vegan Diet Endorsed By American Diabetes Association
Senior Editor, LIVEKINDLY | Featured in VegNews, The Huffington Post, MTV, Reality Sandwich, EcoSalon, and Organic Authority. Los Angeles, CA | Contactable via: [email protected] A vegan diet rich in whole foods — mainly fresh fruits, vegetables, and plant-based proteins including beans, grains, nuts, and seeds, can help to mitigate the onset and effects of type-2 diabetes, the American Diabetes Association says in its 2018 Standards of Medical Care in Diabetes. The comprehensive report cites 35 studies pointing to the benefits of a plant-based diet, and also notes that doctors and nutritionists should “always” include “education on lifestyle management.” According to the Physician’s Committee for Responsible Medicine, “A plant-based diet can prevent, reverse, and manage diabetes.” The group recommends the elimination of animal and high-fat foods, replacing them instead with low-glycemic foods rich in healthy plant-based fiber. Another recent study also found that cutting all carbohydrates from the diet may not be the smartest choice for people wanting to decrease the risk of developing type-2 diabetes. Diets such as paleo and ketogenic that tout their weight-loss benefits avoid fiber-rich plant-based foods such as whole grains, lumping them in unfairly with highly processed and nutritionally void refined grains commonly found in baked goods. But whole grains can play an instrumental role in slowing the body’s absorption of sugars because of their high fiber content. Whole grains are also rich in necessary vitamins, minerals, and amino acids. Type-2 diabetes affects more than 300 million people worldwide, and millions more are suspected of suffering from the disease without an official diagnosis. Continue reading >>
A Vegan Diet Could Prevent, Treat And Even Reverse Type 2 Diabetes, Say Leading Experts This Diabetes Week (12-18 June).
Diet and lifestyle have long been regarded as the main causes of type 2 diabetes. Now research suggests that vegans reduce their risk of diabetes by 78% compared with people who eat meat on a daily basis. “Type 2 diabetes is almost always preventable, often treatable, and sometimes reversible through diet and lifestyle changes,” wrote Dr Michael Greger, internationally-renowned physician, in his best-selling book How Not To Die. “People who eat a plant-based diet have just a small fraction of the rates of diabetes seen in those who regularly eat meat. By switching to a healthy diet, you can start improving your health within a matter of hours.” This is partly because vegans are better able to control their weight. Carrying excess body fat is the number one risk factor of type 2 diabetes, with around 90% of those who develop the disease being overweight. Vegans, however, have lower levels of obesity on average than any other dietary group. It is also because, Dr Greger explains, the saturated fats found in animal products contribute to insulin resistance – the cause of type 2 diabetes – whereas monosaturated fats found in nuts and avocados may actually protect against the detrimental effects of saturated fats. As a result, people eating plant-based diets appear to have better insulin sensitivity, better blood sugar levels and better levels of insulin, which enables blood sugar to enter your cells. Type 2 diabetes is spreading fast. Over 21 million people have been diagnosed with the disease in the United States, a number that has roughly tripled since 1990, with devastating health implications. Diabetes can lead to blindness, kidney failure, heart attacks, and stroke. Sandra Hood, state registered dietitian in the UK, said: “A plant-based diet can be very h Continue reading >>
Testing Out Vegetarianism
I always wanted to be a vegetarian. It always sounded like such a noble cause: saving the animals, the environment, and my health all in one fell swoop. But my actual experience with vegetarianism is somewhat mixed. In high school, I quit eating meat altogether for about six months, much to the chagrin of my meat-loving family. Eventually the weight of fixing my own vegetarian dinners was too burdensome, so I decided to incorporate chicken into my meals. A few months after that, pork found its way back into my diet. I managed to avoid beef entirely for 10 years, before I finally broke down and had a hamburger. A lot people are probably similar to me. Vegetarianism sounds like the right thing to do, but you're not quite sure you can actually go all the way. October is also National Vegetarian Awareness Month, so for the past three weeks, my husband and I have taken on a new challenge: eating a vegetarian diet. Neither of us are interested in becoming full-time vegetarians, but we also realized that we were perhaps relying on meat a little too much. This would be our experiment to get us used to mixing more fruits and vegetables into our meal planning. Like many people with diabetes, I was a bit concerned that eating vegetarian might be a gateway to a diet full of pasta, cereal and bread — which in moderation isn't a bad thing, but it's hard to build a healthy diet based solely on carbs. Luckily it turns out that being vegetarian doesn't necessarily mean giving up all your favorite protein options. I discovered there are actually several different kinds of vegetarianism, with varying degrees of severity in diet restrictions: Ovo vegetarianism excludes all meat and dairy, but includes eggs Lacto vegetarianism excludes all meat and eggs, but includes dairy Ovo-lacto veget Continue reading >>
How Becoming A Vegetarian Can Cure Diabetes: Plant-based Diets Improve Blood Sugar Levels, Scientists Claim
Switching to a vegetarian diet could help reverse diabetes, a new study claims. Millions of people battling the killer disease could improve their blood sugar levels by eradicating meat from their weekly shop. Scientists believe removing animal fats could help cure the condition, leaving patients free from the disease. They said changes to diet could be used as an alternative treatment for type 2 diabetes. An analysis of previous studies revealed removing animal fats from diet helps improve insulin sensitivity. Scroll down for videos Eating a vegetable-based diet reduced levels of a key blood-protein called glycated haemoglobin (HbA1c). For people with diabetes, the higher the HbA1c in their blood, the greater the risk of developing diabetes-related complications such as nerve damage, eye problems, and heart disease. The study found a vegan or vegetarian diet lowered HbA1c by an average of 0.4 percentage points, and up to 0.7 points. This is comparable to the effects of drugs given to help patients with diabetes control their blood-sugar levels, researchers said. 'A diet change beats a pill,' said dietitian Susan Levin, one of the study's authors. 'A plant-based diet improves blood sugar, body weight, blood pressure, and cholesterol all at the same time, something no drug can do.' Dr Neal Barnard, of the George Washington University School of Medicine and Health Sciences, added: 'Plant-based diets work in a different way than "conventional" diabetes diets. 'We now know that type 2 diabetes is caused by insulin resistance. Getting the animal fat — and fats in general — out of the diet helps repair insulin's ability to function.' He told the Daily Express: 'We tell patients they can eat as much as they want – and as much whole wheat pasta, whole grains, and brown ri Continue reading >>
Adopting A Vegetarian Meal Plan
An Option to Consider The road to health is paved with vegetables, fruits, beans, rice and grains. – Polly Strand In the United States, vegetarianism has often been considered something of a fad or an aspect of an “alternative” lifestyle. In recent years, however, this way of eating has become more mainstream. Today, up to 10% of Americans call themselves vegetarians, although they don’t all define the word the same way. “Vegans” avoid all foods derived from animals and eat only plant-based foods. “Lacto-vegetarians” avoid meat, poultry, fish, and eggs but include dairy products in their diets along with plant foods. “Lacto-ovo vegetarians” eat eggs in addition to dairy products and plant foods. And “flexitarians” (sometimes called “semi-vegetarians”) follow a primarily plant-based diet but occasionally eat small amounts of meat, poultry, or fish. The reasons people adopt a vegetarian eating style are varied and may include concern for animals and/or the environment, personal health, and culture or religion. Following a vegetarian meal plan does appear to have health benefits. According to the American Dietetic Association, vegetarians are less likely than meat eaters to be overweight or obese or to have Type 2 diabetes. They also tend to have lower blood cholesterol levels and lower blood pressure, and they have lower rates of death from heart disease and prostate or colon cancer. The features of a vegetarian meal plan that may reduce the risk of chronic disease include lower intakes of saturated fat and cholesterol and higher intakes of fruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals (chemical compounds found in plants that may be beneficial to human health). In many ways, the characteristics of a well-planne Continue reading >>
Type 2 Diabetes And Vegan Diets
The only prospective study measuring rates of diabetes in vegans, the Adventist Health Study 2, found them to have a 60% less chance of developing the disease than non-vegetarians after two years of follow-up. Previously, a cross-sectional report from the Adventist Health Study-2 showed vegans to have a 68% lower rate of diabetes than non-vegetarians. A number of clinical trials have now shown that a vegan, or mostly vegan, diet can lower body weight, reduce blood sugar, and improve other parameters for type 2 diabetes. 2017 Meta-Analysis of Observational Studies A 2017 meta-analysis reviewed 14 studies published in 13 papers ( 17 ). Two were cohort studies and the other 12 were cross-sectional. Vegetarians had a lower incidence of diabetes in eight of the studies while there was no difference in the other five. Based on the pooled analysis of the studies, vegetarians had a 27% lower risk for diabetes compared to omnivores (OR 0.73, 95% CI: 0.61, 0.87). When the researchers looked at effects in different groups, they found that vegetarian men were less likely to have diabetes than omnivore men, but there was no difference in risk between vegetarian and omnivore women. The researchers also looked at different types of vegetarian diets and found that risk for diabetes was lowest among vegans and lacto-vegetarians. Pesco-vegetarians did not have a lower risk for diabetes compared to omnivores, although semi-vegetarians did. The main limitation of this meta-analysis is that most of the studies were cross-sectional. In addition, the studies were from diverse populations throughout the world where definitions and composition of vegetarian diets may differ. This might explain why among these studies, the findings were stronger in studies from North America, Europe, and the We Continue reading >>
Is A Vegetarian Diet Better For Diabetes?
Research suggests that well planned, vegetarian diets that are rich in whole grains, fiber, legumes, nuts, and unsaturated fats can help improve blood sugar and may even prevent diabetes. Here, a registered dietitian and type 1 tells you what you need to know. Vegetarian diets are becoming more mainstream. The words meatless Monday, vegan and plant based are the new buzzwords in today’s nutrition frenzy. But you might be skeptical to try a vegetarian diet if you have diabetes fearing you will consume too many carbohydrates and no animal protein to stabilize your blood sugars. Eggs, cheese, meat, fish and other protein sources have long been considered “safe” for people with diabetes because they don’t raise blood sugars as do carbohydrates found in grains, fruits, and legumes—all cornerstones of the vegetarian diet. But it turns out, following a meatless Monday or vegetarian approach may be beneficial to your waistline as well as your diabetes control. New research points to the protective effects a plant-based diet can have on people at risk of developing diabetes or with existing diabetes. Vegetarians and vegans tend to live longer and have a lower risk of developing diabetes as well as other chronic conditions like heart disease, hypertension, certain types of cancers and obesity. According to the Academy of Nutrition and Dietetics recent position paper, a well-planned vegetarian diet that is rich in whole grains, nuts, and soy, seeds, fruits, and veggies can be nutritionally adequate and suitable for all life stages. The key word here is well-planned. Vegetarians can be at risk for nutritional deficiencies, in particular, iron, vitamin D and calcium if not appropriately planned. People with diabetes may need to consider additional factors if choosing to ad Continue reading >>
