The Best Diet to Reverse Prediabetes Naturally

Healthful Vitality |08/19/2021 | By Dr. Gunjan Chauhan | The Best Diet to Reverse Prediabetes Naturally

In the United States more than 80 million adults have prediabetes, and 70% of these individuals develop Type 2 diabetes mellitus. Interestingly, prediabetes can be prevented by following healthy lifestyle. The role of diet and type of food that we eat plays a significant role in management of diabetes.

Insulin resistance is influenced by our dietary intake, particularly in elderly population and individuals with a sedentary lifestyle. The foods that have played a major part in increasing incidence of Type 2 diabetes mellitus include calorie-rich foods such as fast foods, meats, sugar-sweetened beverages, highly refined grains and other animal foods. [1] Lifestyle modifications, especially diet can reverse prediabetes and is highly effective in managing Type 2 diabetes. [2]

Studies have shown that plant-based diet can help in reversing prediabetes. It is an important tool in preventing and treating diabetes.

Diet for the prevention of type 2 diabetes

• Plant-based diet refers to intake of plant foods including vegetables, fruits, legumes, whole grains, nuts, and seeds. It focus on a higher intake of plant products and discourages use of animal products.

• Evidence suggests that population that has a plant-based eating pattern has significantly lower incidence and prevalence of diabetes. On the contrary, individuals who have a higher intake of animal products have a higher risk for prediabetes. [3]

• This demonstrates the role of dietary choices and how plant-based diet can help in reversing prediabetes. [4]

• Animal foods such as dairy, animal fats, eggs, poultry, fish/seafood and red meat increase risk for prediabetes and Type 2 diabetes. Other components that are considered unhealthy are fruit juices, refined grains, and substances with added sugars.

• Healthful plant-focused diet has resulted in reducing risk of prediabetes up to 34%.  Therefore, dietary intake plays a crucial role in management of diabetes.

Diet to reverse prediabetes: Important food and nutrient components

• Certain fruits and vegetables have been associated with lowering diabetes incidence. This includes foods such as blueberries, grapes, apples, green leafy vegetables, and root vegetables. [5]

• Legumes improve insulin resistance and provide protection against metabolic syndrome. [6]

• A higher intake of nut lowers risk for diabetes. Additionally, cereal fiber helps in reversing prediabetes. [7]

• This demonstrates that animal protein and animal fats worsen insulin resistance and increase incidence of Type 2 diabetes. [4]

Advantages of plant based diet

• Plant-based diet have shown to improve glycemic index and help in reducing complications associated with diabetes, including macro- and micro-vascular risks.

• Foods such as legumes, fruits and low-calorie diet helps in reducing hypertension, whereas animal protein increases risk of high blood pressure.

• Low-calorie food ameliorates insulin resistance and helps to reverse prediabetes. 

Diet to reverse prediabetes: Current recommendations

• Current guidelines according to ADA recommends that different type of dietary patterns are acceptable for reversing prediabetes. This includes plant-based diets, Mediterranean, and DASH.

• Proteins obtained from plant sources are low in fat and have a significant impact in improving diabetes.

• Intake of legumes provides a source of fiber and phytonutrients which are absent in animal foods. Therefore, plant-based foods have several beneficial effects.

• Carbohydrates (such as refined starches and simple sugars) and saturated fats should be replaced by monounsaturated and polyunsaturated fats. This has improved insulin resistance, lowered hemoglobin A1c and regulated adequate insulin secretion.

• Diet with minimally processed food is recommended. Overall, it is shown that plant-based diet is rich in fiber, magnesium and antioxidants. Hence, it plays a significant role in reducing insulin resistance and promoting insulin sensitivity.

References:

1. Ley SH, Hamdy O, Mohan V, et al. Prevention and management of type 2 diabetes: dietary components and nutritional strategies. Lancet 2014; 383: 1999–2007. Available at: https://pubmed.ncbi.nlm.nih.gov/24910231/

2. Knowler WC, Barrett-Connor E, Fowler SE, et al. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. N Engl J Med 2002; 346: 393–403. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1370926/

3. Tonstad S, Butler T, Yan R, et al. Type of vegetarian diet, body weight, and prevalence of type 2 diabetes. Diabetes Care 2009; 32: 791–796. Available at: https://care.diabetesjournals.org/content/32/5/791

4. Satija A, Bhupathiraju SN, Rimm EB, et al. Plant-based dietary patterns and incidence of type 2 diabetes in US men and women: results from three prospective cohort studies. PLoS Med 2016; 13: e1002039. Available at: https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002039

5. Muraki I, Imamura F, Manson JE, et al. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ 2013; 347: f5001. Available at: https://www.bmj.com/content/347/bmj.f5001

6. Rizkalla SW, Bellisle F, Slama G. Health benefits of low glycaemic index foods, such as pulses, in diabetic patients and healthy individuals. Br J Nutr 2002; 88 (Suppl 3): S255−S262. Available at: https://pubmed.ncbi.nlm.nih.gov/12498625/

7. Dietary fibre and incidence of type 2 diabetes in eight European countries: the EPIC-InterAct Study and a metaanalysis of prospective studies. Diabetologia 2015; 58: 1394–1408. Available at: https://pubmed.ncbi.nlm.nih.gov/12498625/