{"id":4848,"date":"2023-06-15T22:34:08","date_gmt":"2023-06-15T15:34:08","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=4848"},"modified":"2023-06-15T22:34:08","modified_gmt":"2023-06-15T15:34:08","slug":"what-is-the-best-diet-for-diabetes","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=4848","title":{"rendered":"What Is the Best Diet for Diabetes?"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p><span data-contrast=\"auto\">The case for plant-based eating to reduce the burden of diabetes has never been stronger.<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true}\"> <br \/><\/span><\/p>\n<p><span data-contrast=\"auto\">There are all sorts of different scoring systems to <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25680825\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">rate<\/span><\/a><span data-contrast=\"auto\"> diet quality. My favorite, for its simplicity, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26600067\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">is<\/span><\/a><span data-contrast=\"auto\"> the dietary phytochemical index\u2014a fancy name for a simple concept. It\u2019s just the percentage of your calories from whole plant foods, from 0 to 100. (See <\/span><a href=\"https:\/\/nutritionfacts.org\/video\/calculate-your-healthy-eating-score\/\" target=\"_blank\" rel=\"noopener\"><b><span data-contrast=\"none\">Calculate Your Healthy Eating Score<\/span><\/b><\/a><span data-contrast=\"auto\">.) The average American diet has a score of 12\u2014out of 100. So, on a scale of one to ten, our diet is a one. <\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">When people are <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26600067\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">split<\/span><\/a><span data-contrast=\"auto\"> up based on how they score, researchers find that the higher the score, the better the metabolic markers when it comes to diabetes risk. As I discuss in my video <\/span><a href=\"https:\/\/nutritionfacts.org\/video\/the-best-diet-for-diabetes\/\" target=\"_blank\" rel=\"noopener\"><b><span data-contrast=\"none\">The Best Diet for Diabetes<\/span><\/b><\/a><span data-contrast=\"auto\">, there <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26600067\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">appears<\/span><\/a><span data-contrast=\"auto\"> to be a stepwise drop in insulin resistance and insulin-producing beta-cell dysfunction as you eat more and more plant-based. Researchers reported the highest group was only scoring about 30 (out of 100). Less than a third of their diet was whole plant foods. Not great, but better than the lowest group, whose score was down around the level of the standard American diet, as you can see below and at 0:49 in my <\/span><a href=\"https:\/\/nutritionfacts.org\/video\/the-best-diet-for-diabetes\/\" target=\"_blank\" rel=\"noopener\"><b><span data-contrast=\"none\">video<\/span><\/b><\/a><span data-contrast=\"auto\">.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-93325\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-49-1.png\" alt=\"\" width=\"1920\" height=\"1050\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-49-1.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-49-1-960x525.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-49-1-1024x560.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-49-1-768x420.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-49-1-1536x840.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-49-1-1200x656.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-49-1-720x394.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-49-1-540x295.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/p>\n<p><span data-contrast=\"auto\">No wonder diets <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28630614\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">centered<\/span><\/a><span data-contrast=\"auto\"> around plants, \u201ceating patterns that emphasize legumes [beans, split peas, chickpeas, and lentils], whole grains, vegetables, fruits, nuts, and seeds and discourage most or all animal products\u2026are especially potent in preventing type 2 diabetes and have been associated with much lower rates of obesity, hypertension, hyperlipidemia, cardiovascular mortality, and cancer\u201d\u2014and not just preventing type 2 diabetes, but treating it as well. A systematic review and meta-analysis <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25414824\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">found<\/span><\/a><span data-contrast=\"auto\"> that the consumption of vegetarian diets is associated with improved blood sugar control, but how much of an improvement?<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">One of the latest trials, a 12-week, randomized clinical trial done in Asia, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27253526\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">studied<\/span><\/a><span data-contrast=\"auto\"> the effect of a strictly plant-based diet centered around brown rice versus the conventional diabetic diet on blood sugar control of patients with type 2 diabetes. For the diabetic control diet, researchers set up food exchanges and calculated specific calorie and portion controls, whereas on the plant-based diet, people could eat as much as they wanted, which is one of the benefits of that eating pattern: The emphasis is on food quality rather than quantity. Yet, the participants still lost more weight. Even after controlling for the greater abdominal fat loss in the plant-based group, they still won out. Of course, it only works if you actually do it, but those who pretty much stuck to the healthier diet dropped their A1c levels by 0.9 percent. That\u2019s what you may get <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10333900\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">taking<\/span><\/a><span data-contrast=\"auto\"> the leading diabetes drug, but, eating plant-based, they only got good side effects.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Would it work in an underserved population? Researchers <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28503930\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">studied<\/span><\/a><span data-contrast=\"auto\"> the impact of a plant-based diet support program on mitigating type 2 diabetes in San Bernadino, the poorest city of its size in California. This was a randomized controlled trial, but not of a plant-based diet itself as the title suggests. It was a trial of an education program telling people about the benefits of a plant-based diet for diabetes, then it was up to them. Participants still got a significant improvement in blood sugar control. As you can see below and at 3:10 in my video <\/span><a href=\"https:\/\/nutritionfacts.org\/video\/the-best-diet-for-diabetes\/\" target=\"_blank\" rel=\"noopener\"><b><span data-contrast=\"none\">The Best Diet for Diabetes<\/span><\/b><\/a><span data-contrast=\"auto\">, the numbers got a little better in the control group, but <em>much<\/em> better in the plant-based instruction and support group.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-93327\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-10-1.png\" alt=\"\" width=\"1920\" height=\"1050\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-10-1.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-10-1-960x525.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-10-1-1024x560.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-10-1-768x420.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-10-1-1536x840.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-10-1-1200x656.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-10-1-720x394.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-10-1-540x295.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/p>\n<p><span data-contrast=\"auto\">And, more plant-based diets <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28588373\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">are<\/span><\/a><span data-contrast=\"auto\"> effective not just in the prevention and management of diabetes, but also its complications. One of the most devastating complications of diabetes is kidney failure. As you can see below and at 3:26 in my <\/span><a href=\"https:\/\/nutritionfacts.org\/video\/the-best-diet-for-diabetes\/\" target=\"_blank\" rel=\"noopener\"><b><span data-contrast=\"none\">video<\/span><\/b><\/a><span data-contrast=\"auto\">, eight diabetics all <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28588373\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">showed<\/span><\/a><span data-contrast=\"auto\"> a steady, inexorable decline in kidney function in the one or two years before switching their diets. They were on a fast track to complete kidney failure and dialysis. But, after they switched to a special supplemented vegan diet, their kidney decline was stopped in its tracks. Imagine if they had switched a year or two earlier!<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-93329\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-26.png\" alt=\"\" width=\"1920\" height=\"1050\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-26.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-26-960x525.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-26-1024x560.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-26-768x420.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-26-1536x840.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-26-1200x656.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-26-720x394.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-26-540x295.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/p>\n<p><span data-contrast=\"auto\">Most diabetics don\u2019t actually end up on dialysis, though, because they <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28630614\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">die<\/span><\/a><span data-contrast=\"auto\"> first. \u201cCardiovascular disease is the major cause of premature mortality in the diabetic population,\u201d which is why plant-based diets are perfect. \u201cThere is a general [scientific] consensus that the elements of a whole-foods plant-based diet\u2014legumes, whole grains, fruits, vegetables, and nuts, with limited or no intake of processed foods and animal products\u2014are highly beneficial for preventing and treating type 2 diabetes. Equally important, plant-based diets address the bigger picture for patients with diabetes by simultaneously treating cardiovascular disease, the leading cause of death in the United States, and its risk factors such as obesity, hypertension [high blood pressure], hyper-lipidemia, and inflammation,\u201d and we can throw cancer in the mix, too, which is our number two killer. The bottom line is that \u201cthe case for using a plant-based diet to reduce the burden of diabetes and improve overall health has never been stronger.\u201d<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">If all a plant-based diet could do is prevent and reverse heart disease, the number one killer of men and women, shouldn\u2019t it be the default diet until proven otherwise? I\u2019d say so, and the evidence for the benefits of a more plant-based diet continues to emerge for a variety of other life-threatening chronic diseases. For starters, see <\/span><a href=\"https:\/\/nutritionfacts.org\/video\/how-not-to-die-from-heart-disease\/\" target=\"_blank\" rel=\"noopener\"><b><span data-contrast=\"none\">How Not to Die from Heart Disease<\/span><\/b><\/a><span data-contrast=\"none\">.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<p><span class=\"et_social_bottom_trigger\"\/>  <\/div>\n<p><script>\n            !function(f,b,e,v,n,t,s)\n            {if(f.fbq)return;n=f.fbq=function(){n.callMethod?\n                n.callMethod.apply(n,arguments):n.queue.push(arguments)};\n            if(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0';\n            n.queue=[];t=b.createElement(e);t.async=!0;\n            t.src=v;s=b.getElementsByTagName(e)[0];\n            s.parentNode.insertBefore(t,s)}(window, document,'script',\n                'https:\/\/connect.facebook.net\/en_US\/fbevents.js');\n            fbq('init', '1582627921973608');\n            fbq('track', 'PageView');\n        <\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The case for plant-based eating to reduce the burden of diabetes has never been stronger. There are all sorts of different scoring systems to rate diet quality. My favorite, for its simplicity, is the dietary phytochemical index\u2014a fancy name for a simple concept. It\u2019s just the percentage of your calories from whole plant foods, from &hellip;<\/p>\n","protected":false},"author":3,"featured_media":4849,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-4848","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/4848","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4848"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/4848\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/4849"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4848"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4848"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4848"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}