In a new study, researchers from the University of Adelaide and elsewhere found that a fasting diet that focuses on eating early in the day could help reduce the risk of developing type 2 diabetes.
Type 2 diabetes occurs when the body’s cells don’t respond effectively to insulin, and it loses its ability to produce the hormone, which is responsible for controlling glucose in the blood.
It’s estimated that nearly 60 percent of type 2 diabetes cases could be delayed or prevented with changes to diet and lifestyle.
In their study, the researchers compared two different diets: a time-restricted, intermittent fasting diet and a reduced calorie diet to see which one was more beneficial for people who were prone to developing type 2 diabetes.
They found that following a time-restricted, intermittent fasting diet could help lower the chances of developing type 2 diabetes.
Participants who followed the intermittent fasting diet fasted for three days during the week, only eating between 8am and 12pm on those days.
After six months, they showed greater tolerance to glucose than those on a daily, low-calorie diet.
They were also more sensitive to insulin and experienced a greater reduction in blood lipids than those on the low-calorie diet.
The researchers recruited more than 200 participants from South Australia in the 18-month study, which was published in the journal Nature Medicine.
Participants on both the time-restricted, intermittent fasting diet and the low-calorie diet experienced similar amounts of weight loss.
This is the largest study in the world to date and the first power to assess how the body processes and uses glucose after eating a meal, which is a better indicator of diabetes risk than a fasting test.
The results of this study add to the growing body of evidence to indicate that meal timing and fasting advice extends the health benefits of a restricted calorie diet, independently from weight loss, and this may be influential in clinical practice.
However, further research is needed to investigate if the same benefits are experienced with a slightly longer eating window, which could make the diet more sustainable in the long term.
In conclusion, this study suggests that following a time-restricted, intermittent fasting diet could help lower the chances of developing type 2 diabetes.
By eating only during a certain window of time, people could experience a greater reduction in blood lipids and improved insulin sensitivity.
While more research is needed to confirm these findings, this could be an exciting new way to prevent type 2 diabetes in the future.
What to eat to reduce diabetes risk
Making certain dietary changes can help reduce the risk of developing type 2 diabetes. Here are some tips on what to eat to reduce diabetes risk:
Choose whole grains: Whole grains are a good source of fiber, which can help regulate blood sugar levels and reduce the risk of type 2 diabetes.
Include fruits and vegetables: Fruits and vegetables are low in calories and high in fiber, vitamins, and minerals. They can help improve insulin sensitivity and reduce the risk of diabetes.
Opt for lean protein: Choosing lean protein sources such as fish, poultry, beans, and tofu can help maintain healthy blood sugar levels.
Reduce intake of processed foods: Processed foods, such as fast food and sugary snacks, are often high in calories, sugar, and unhealthy fats, and can increase the risk of type 2 diabetes.
Limit added sugars: Consuming too much added-sugar can increase the risk of type 2 diabetes. Try to limit sugary drinks, sweets, and desserts.
Drink water: Drinking water instead of sugary drinks can help reduce the risk of type 2 diabetes.
Moderate alcohol consumption: Consuming alcohol in moderation can help reduce the risk of type 2 diabetes. However, excessive drinking can increase the risk.
By following these tips and maintaining a healthy diet, you can reduce the risk of developing type 2 diabetes.
If you care about diabetes, please read studies that pomace olive oil could help lower blood cholesterol, and honey could help control blood sugar.
For more information about diabetes, please see recent studies about Vitamin D that may reduce dangerous complications in diabetes and results showing plant-based protein foods may help reverse type 2 diabetes.
The study was conducted by Leonie Heilbronn et al and published in Nature Medicine.
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