Vegetarian Diet Helps Balance Blood Sugar

Well-balanced vegetarian diets have been proven to provide many health benefits, including improving glycemic control in patients with type 2 diabetes. There are many different types of vegetarian diets; a vegan diet is a type of vegetarian diet that includes only plant foods such as fruits, vegetables, legumes, grains, seeds and nuts. A recent study compared the effect of a vegan diet and conventional diabetic diet on glycemic control.

The 12-week study included 93 participants with type 2 diabetes. The participants were randomly assigned to follow either a vegan diet or a conventional diet recommended by the Korean Diabetes Association. The vegan diet consisted of whole grains, vegetables, fruit and legumes. The patients in the vegan group were asked to avoid white, processed foods and all animal products. The participants were educated on which vegan foods to include and avoid but the amount, frequency, energy intake and portion size were not restricted over the twelve weeks.

Participants in the conventional diet group were asked to restrict their energy intake based on weight, physical activity and need for weight control. Their total caloric intake was comprised of 50-60 percent carbohydrate, 15-20 percent protein and less than 25 percent fat. Daily energy requirement and proportion of food categories were distributed into three meals and snacks between meals.

Results showed that both the vegan and conventional diets were effective at significantly reducing hemoglobin A1C levels (average blood sugar control over past two to three months) among participants. However, compared to the conventional diet, the vegan diet appeared more effective for glycemic control. In particular, the vegan diet group with high compliance showed a markedly decreasing trend in hemoglobin A1C levels. Additionally, this benefit was seen even after adjusting for energy intake and waist circumference over the 12-week period between the two groups. This indicates that a vegan diet may have additional benefits beyond low energy intake and weight loss. 

Bottom Line: Following a vegan diet was more effective for glycemic control among patients with type 2 diabetes than the conventional diet recommended by the Korean Diabetes Association. However, compliance for the vegan diet group was lower than the conventional group. Dietary choices are personal and there is no one-size-fits-all approach when it comes to nutrition. While a vegan diet may not be the right fit for everyone, research shows that incorporating more plant based foods into one’s diet may help improve glycemic control for patients with diabetes and offer additional health benefits such as lower risk for obesity, coronary heart disease and high blood pressure.

Source

Visit Wellness Workdays for more information about our worksite wellness programs.

Control Glucose with Probiotics

What’s the deal with live and active cultures? Probiotics are good bacteria that can impact the regulation of intestinal function and digestion. Emerging research has found that probiotics have the ability to improve brain function, decrease LDL cholesterol, lower blood pressure, manage irritable bowel syndrome and other gastrointestinal diseases, lower blood glucose and improve immune function. Recent research has demonstrated that alterations in gut microbiota are involved in diabetes and metabolic disorders. Probiotics may be used to alter gut microbiota and lower glucose; a review and meta-analysis of the research was performed to assess the effects of probiotics on glucose and insulin.

Seventeen randomized controlled trials were analyzed in a meta-analysis and explored the effects of probiotics on glycemic control. These studies included a total of 1,105 participants that were broken into two groups: 551 participants in the probiotic group and 554 in the control group. These studies ranged from three to 24 weeks with varying probiotic species and doses among each study.

The results from four of the trials indicated a significant reduction in fasting blood glucose levels after probiotic consumption. Eleven studies found a reduction in insulin after probiotic supplementation. Results indicated that a combination of probiotic species is more beneficial than one single strand. Overall, probiotics had a greater effect on fasting blood glucose in participants with diabetes.

The mechanism by which probiotics lowers blood glucose is unclear. Researchers propose strains of lactic acids that have antioxidant properties may decrease oxidative stress, which is shown to be present in hyperglycemia. Also, low grade inflammation is observed in obese individuals and those with diabetes; probiotics may help regulate inflammation by reducing pro-inflammatory cytokines.

Bottom Line: Consumption of foods containing probiotics may help to improve blood glucose control. Probiotics are found naturally in yogurt, aged cheese, kefir and tempeh. They are also added to certain grains. Include these food sources in your diet for additional health benefits and reduced risk of chronic disease.

Source

Visit Wellness Workdays for more information about our worksite wellness programs.