Do vegans have more diabetes?

In particular, research suggests that compared to people who eat more animal foods, and especially meat, vegetarians and vegans have a lower risk of developing diabetes. In a study on nearly 3,000 Buddhists, those with a lifelong adherence to a vegetarian diet had a 35% lower risk of developing diabetes.

consultant360.com - Plant-Based Diets: Can They Be Too High in Carbs for Diabetes?

What is a healthy weight loss per week?

about 1 to 2 pounds per week When you're trying to lose weight, it's natural to want it to happen very quickly. But people with gradual and steady...

Last updated Sep 3, 2022

Does B12 pills speed up your metabolism?

B12 works by converting the food we eat into sugar and other types of fuel that keep the body running smoothly. B12 is often associated with weight...

Last updated Jan 18, 2018

Promotion

Published in Partnership with

For more commentaries like this one, visit https://www.dietitianpros.com/dietitian-download

Author:

By Anne Danahy MS RDN

It’s no secret that eating more plants is good for everyone’s health. The nutrients and antioxidants they provide protect cells from oxidative damage and inflammation. That may in turn, reduce the risk of developing many chronic diseases, including diabetes. However, people with prediabetes or diabetes often ask whether diets that restrict animal protein are a good choice for managing blood sugar, or are they too high in carbohydrates? Here’s a look at some current research and recommendations for patients regarding vegetarian and vegan diets.

Research on Diabetes and Vegetarian Diets

Vegetarian diets can range from vegan, which restricts all animal foods, to those which include eggs, dairy, and occasionally fish or chicken. All types of vegetarian diets can have health benefits. In particular, research suggests that compared to people who eat more animal foods, and especially meat, vegetarians and vegans have a lower risk of developing diabetes. • In a study on nearly 3,000 Buddhists, those with a lifelong adherence to a vegetarian diet had a 35% lower risk of developing diabetes.1 • Research on Seventh Day Adventists, who commonly follow various vegetarian diet patterns, shows that this population has 45% of diabetes rates compared to the general public. In addition, a study that followed 8,400 Seventh Day Adventists for 17 years found that among those who ate meat just once per week, the risk of developing diabetes increased by 29%.1 • A more in-depth look into the Adventist population and their different types of vegetarian diets found that vegans had the lowest risk of developing diabetes. They were followed by lacto-ovo vegetarians, then pesco-vegetarians, and finally, semi-vegetarians who ate meat occasionally, but not daily.2 • Research on diabetes management also supports the use of both vegan and vegetarian diets. A meta-analysis that looked at five studies on vegans and one on lacto-ovo-vegetarians found that both types of diets reduced A1c levels over an average 24-week period.3 • Finally, a small study on 93 Asian people with diabetes compared the effects of a brown-rice vegan diet, which provided an average 76% of calories from carbohydrates and a Korean Diabetes Association diet, which averaged 64% carbohydrate. While both improved A1c levels, researchers found the vegan diet to be slightly more effective, with a more considerable reduction in A1c levels after 12 weeks.4

Carbohydrates in Plant-Based Foods

Often, vegetarian and certainly vegan diets are higher in carbohydrates than those that include more animal protein. However, studies have found that after adopting a vegetarian or vegan diet, glycemic control often improves, and in many cases, patients can decrease or discontinue their diabetes medication.1 There are several mechanisms by which vegetarian and vegan diets are effective in preventing and managing diabetes. They tend to promote weight loss, especially visceral fat, which improves insulin sensitivity. In addition, they’re often rich in soluble fiber, which slows glucose absorption. Plant foods are also high in micronutrients especially magnesium, which is associated with improved glucose metabolism.

How often should you eat cabbage soup to lose weight?

Because cabbage soup is very low in calories, there is no limit to how much a person may consume while following this diet. Most people will need...

Last updated Nov 24, 2021

What should I drink first thing in the morning to lose weight?

15 Detox Morning Drinks for Weight Loss Honey and Lemon Tea. If you wonder what to drink in the morning to lose weight, then your answer is right...

Last updated Dec 20, 2020

Promotion

It’s important to remind patients though, that not all carbs are created equal. The benefits of all types of vegetarian diets come from whole eating foods versus processed foods. As dietitians are aware, French fries, chips, and mac and cheese are vegetarian foods, but not beneficial for glycemic control. Thus, to achieve the benefits of a vegan or vegetarian diet, it’s essential to incorporate a wide range of vegetables, fruits, legumes, nuts, seeds, and whole grains in their unprocessed forms. Portion size, variety, and balance are also important considerations on a plant-based diet. Whole foods often work in synergy to provide health benefits. Consuming a variety of foods at each meal ensures not only ensures a broader range of nutrients, but also a lower glycemic index and glycemic load.

Meal Planning Tips for Patients

Patients with diabetes, or who are at risk, and who are open to following a vegan or any vegetarian diet should be encouraged to do so. Still, remind them that the most effective diet to manage their glucose is one they can stick to for the long term. The following points can help patients plan healthier meals and snacks: • Encourage them to focus on adding foods rather than subtracting. Work toward incorporating more plant foods at each meal and snack, while minimizing meat first and other animal products next. • Always aim for a whole foods diet and limit processed, packaged, and fast foods as much as possible. • Eat the rainbow. Educate patients about macronutrients and ways to incorporate a variety of plant foods into meals and snacks. Doing so provides lots of color for the antioxidant health benefits, along with the right balance of protein, carbs, and fat for satiety. • Even though plant proteins like soy also contain carbohydrates, the amino acids and other micronutrients they provide can improve insulin sensitivity and glycemic control.1 Finally, remember the golden rule – there is no one-size-fits-all diet. That also applies to plant-based diets. If patients feel too restricted or unable to enjoy themselves when eating out, it’s OK to add animal proteins in as needed. The bottom line should be more plants, higher quality animal proteins as desired, and more balance.

References:

consultant360.com - Plant-Based Diets: Can They Be Too High in Carbs for Diabetes?

How much weight can I lose by walking 1 hour a day?

You can achieve part of this deficit by walking 1 hour per day or by gradually decreasing the number of calories you consume. Depending on your...

Last updated Nov 18, 2022

How to cleanse your liver?

To ensure your diet is benefiting your liver in the long term, try the following: Eat a variety of foods. Choose whole grains, fruits and...

Last updated Feb 10, 2022

Promotion

What is a Panniculectomy tummy tuck?

Panniculectomy is a surgery done to remove stretched out, excess fat and overhanging skin from your abdomen. This can occur after a person...

Last updated Oct 22, 2018

Promotion

How do you get a flat stomach overnight?

5 Hacks to Get a Flatter Belly Overnight #1 Ditch the Sugar. #2 Take a Warm Shower Before Bed. #3 Sip on Ginger or Chamomile Tea. #4 Eat Dinner...

Last updated Jul 19, 2018