Preventing and Treating Diabetes with Your Diet
Research is showing that people who are diabetic or likely to become diabetic may benefit by eating large amounts of plant fiber and limit animal products, particularly red meat and processed meats.
Diabetes is a serious disease affecting more than 30 million Americans (nearly 1 in 10) and another 85 million have pre-diabetes that is likely to become full-blown diabetes within five years. Recently published research suggests that people who are diabetic or likely to become diabetic may benefit from eating large amounts of plant fiber and limiting animal products, particularly red meat and processed meats.
• A study published in the American Society of Microbiology suggests that a diet high in plant fiber appears to lower high blood sugar by changing the bacteria in your colon. In this study, mice were fed very large amounts of plant starches and fibers and then given acarbose, a medication that slowed the digestion and absorption of carbohydrates, reduced the rise in blood sugar after meals, increased growth of healthful colon bacteria called Bacteroidaceae and Bifidobacteriaceae, and decreased the harmful bacteria Verruocomicorbiacea and the Bacteroidales S24-7.
• In a meta-analysis study of dietary eating patterns in diabetics, a Mediterranean dietary pattern demonstrated greater reduction in body weight and HbA1c levels (a long term measurement of blood sugar levels) and delayed requirement for diabetes medications. (Nutrition, Metabolism & Cardiovascular Diseases, February 25, 2019).
These studies support the several earlier studies that have demonstrated that people who eat diets high in plant fiber, and low in animal saturated fats and animal protein, are much less likely to suffer from diabetes, heart disease and premature death (Eur J Epidemiol, 2018;33(9):883–893). A plant forward diet helps to lower high blood sugar levels and treat diabetes (Diabetes Spectrum, May 2017;30(2): 82-88). Eating too much meat and too few vegetables markedly increases risk for diabetes (PLoS Med, 2016;13(6):e1002039), and a plant based diet lowers the rate of diabetes compared to a diet high in meat (Nutr Metab Cardiov Dis, 2013;23(4):292–299). Replacing meat with fruits and vegetables can markedly reduce diabetes risk (Healthcare (Basel), Jun 2017; 5(2): 29).
How Fiber May Prevent and Treat Diabetes
The Finnish Diabetes Prevention Study showed that people who eat diets high in plant fiber are less likely to develop diabetes, and this may be linked to the colon bacteria conversion of fiber into indolepropionic acid, a short chain fatty acid (SCFA) that blocks inflammation and lowers high blood sugar levels. In this study, subjects consumed high levels of whole grains such as rye, barley and oats, and legumes (dried beans, peas and lentils).
There are more than 100 trillion bacteria living in our intestines. The good bacteria stay in your colon and do not try to penetrate it, but the bad bacteria, given the right unhealthy environment, penetrate the cells that line the colon. Our immune systems work to kill the bad bacteria before they can escape into our bloodstream. As the bad bacteria keep on trying to get into our cells and bloodstream, our immune system needs to remain constantly active, causing inflammation that can eventually attack our own cells and damage many cells throughout our bodies. Good gut bacteria are thus considered anti-inflammatory while the bad gut bacteria are pro-inflammatory.
Good gut bacteria produce large amounts of short chain fatty acids (SCFAs) that have many beneficial functions:
• feeds the good gut bacteria
• reduces inflammation
• decreases high blood sugar levels
• reduces hunger
• helps to grow and protect the mucous lining of your colon, which helps to prevent the colony of bad gut bacteria from growing and penetrating the colon walls.
Soluble fiber in many fruits, vegetables, nuts and whole grains is made up of chains of sugar molecules that cannot be broken down by human enzymes. Soluble fiber passes to the colon where it fosters the growth of good bacteria that convert the soluble fiber to SCFAs. SCFAs decrease the activity of an overactive immune system and lower high blood sugar and cholesterol. Metformin, a common medication used for diabetes, works in several ways to lower high blood sugar levels. Recent research also suggest that an additional mechanism it may have for lowering blood sugar is by raising colon levels of the good gut bacteria, Bifidobacterium and Akkermansia (Nature Medicine, 2017;23:850–858).
Red & Processed Meat Increases Risk for Diabetes
Several studies associate eating high levels of red meat with increased risk for diabetes (JAMA Intern Med, Jul 22, 2013;173(14):1328-35), while a plant based diet appears to be associated with lower risk, probably because it helps to lower high blood sugar levels as noted above. Normally, insulin helps cells in the liver and muscles, as well as fat cells, take up glucose. In most people with Type II diabetes, the person's cells are not able to respond to insulin and this is called “insulin resistance”. Just four weeks on a high-meat diet increased risk for people not being able to respond to insulin (Metabolism, March 2017;68:173–183). Animal-based foods such as red meat, processed meat, and eggs appear to be associated with increased risk for becoming diabetic (Eur J Epidemiol, 2017;32(5):363–375; Am J Epidemiol, 2016;183(8):715-728).
What Can You Do?
Since high blood sugar levels can damage every cell in your body leading to inflammation, diabetes, cancer and several other chronic diseases, I think that almost everyone should follow an Anti-Inflammatory Diet which is rich in foods that have been proven to prevent rises in blood sugar and reduce inflammation. This include:
Whole fruits and vegetables, nuts and other unprocessed plant foods that are full of the fiber
Asian mushrooms such as shiitake, enoki and maitake
Omega-3 rich fish, and fish oil supplements
Spices including turmeric and ginger
Green tea
Limiting red meat and processed meats
Limiting processed foods, particularly foods and drinks with added sugars and foods made from flour (bread, pasta, many dry breakfast cereals, pretzels, bagels and so forth)
Along with following this eating pattern, you can also reduce blood sugars and contain chronic, inappropriate inflammation via lifestyle changes. Moderate daily exercise – at least 30 minutes a day, at least five days per week – appears to confer anti-inflammatory effects, as do stress-reduction techniques such as meditation and conscious breathing.