More than 34 million Americans have diabetes and approximately 90-95% of them have type 2 diabetes. Sadly, almost three times as many people have pre-diabetes. Type 2 diabetes is most often diagnosed in people over the age of 45, but it is becoming more prevalent in children, teens, and young adults. The financial burden is huge for Americans with diabetes as they have two to three times greater healthcare cost than those who don’t have diabetes. Fortunately, with healthy nutrition and lifestyle choices, type 2 diabetes can be prevented and may even be reversed.
Risk factors for developing type 2 diabetes include:
- excess weight
- increased age
- family history
- certain ethnic backgrounds
- physical inactivity
- poor diet
Current nutrition composition of the Standard American Diet intake revealed 57% intake was from refined carbohydrates, 32% intake from animal products, and only 11% from plant-based foods according to USDA findings.
The standard American diet is high in refined carbohydrates, saturated fat, and trans fats and is a major contributing factor to the development of chronic diseases like obesity, diabetes, and heart disease and some types of cancer.
What is a plant-based diet?
Eating plant-based does not mean you can’t eat meat. It means you eat mostly plants such as vegetables, whole grains, fruits, beans, seeds, and nuts. Generally, a plant -based eating pattern includes:
- Emphasizing whole, minimally processed foods
- Limiting or avoiding animal products
- Focusing on plants, including vegetables, fruits, whole grains, legumes, seeds, nuts, which should make up the majority of what you eat
- Excluding refined foods, like added sugars, white flour and processed oils
- Eating locally sourced, organic foods whenever possible
- Limiting overall fats may be a focus for some eating patterns
Transitioning to a plant-based has a multitude of health benefits. Research suggest that eating more plant-based foods has positive health benefits for people with diabetes.
Health Benefits with Plant-Based Nutrition
- Improved Glycemic management (HgbA1C, fasting glucose)
- Improved Blood Lipids (total and LDL- Cholesterol)
- Better Management of Body weight and BMI
- Decreased Inflammation
- Prevent Premature Death
More Potential Benefits
- Improved Sleep
- Reduce oxidative stress
- Improve immunity
- Increase Satiety
- Better digestion
- Reduced risk of coronary artery disease
- Reduced neuropathy
- Reduced risk of developing chronic kidney disease
The more plants, the more fiber
Natural fiber which is only found in plants, slows down the absorption of carbohydrates, and blunts a spike in blood sugar helping you to keep blood sugar under control. A diet high in fiber also helps to maintain bowel health, lower cholesterol, and may help you achieve a healthy weight. Plants have unique nutrients that you can not get from other foods which is why it’s important to get a variety of them in your daily meals. The phytochemicals and antioxidants found in plants helps keep your cells healthy so that your immune system can function optimally which is extremely important.
Whether you choose to go vegan, vegetarian, or non-vegetarian, adding more plants on your plate will provide you with multiple health benefits. If you would like more nutrition information on how to prevent or manage diabetes or transition to plant-based eating, schedule a free 15 minute phone consultation with Julie at http://www.corenutritionhw.com/services