Everyone who has ever been diagnosed with diabetes had to avoid the temptation of candies, doughnuts and even fruit juices. So Jennifer Ross did the same she avoided every sweet temptation whether it was in the form of candy or baked goods.
She felt at her best when she didn’t consume carbohydrate rich and sugar enriched junk food. She then focused on consuming protein rich foods for example hard-boiled eggs for breakfast, sushi for lunch, and steak for dinner.
“When I eat more protein, my blood sugar stays balanced and I don’t get headaches while I’m sitting in a meeting,” says Ross, 29, cofounder of Be-mixed, a zero-calorie, zero-sugar cocktail mixer.
Ross’s personal strategy is actually pretty smart science, according to recent study. This research was presented in the European Association for the Study of Diabetes and it showed that a high-protein diet controls blood sugar and reduces liver fat in patients with type 2 diabetes, without putting the kidneys at risk. It doesn’t matter whether the protein comes from plant or animal sources, as long as it makes up 30% of your diet (the USDA recommends 10 to 35%).
The German Institute of Human Nutrition in Berlin conducted a study, men and women were distributed into two sets eating diets that are rich in proteins: One ate protein from animal sources from meat and dairy, and the other group consumed protein from plant sources such as lentils and chickpeas.
Both of the groups obtained the rest of their nutrition from 40% carbohydrates and 30% dietary fat (the same ratios as in the Zone Diet). After following this diet for 6 weeks, all members had upgraded metabolism of glucose and reduced liver fat significantly, but the animal-protein group also showed better sensitivity to insulin, and the plant-protein group showed improved function of kidneys.
These results don’t astonish. Michael Gonzalez-Campoy, MD, who believes in the power of healthy intake of food every day as medical director and CEO of the Minnesota Center for Obesity, Metabolism and Endocrinology (MNCOME).
Here’s the total functioning: “The normal trigger for insulin release is a rise in plasma glucose,” he explains, “which happens after eating carbohydrates that have a high glycemic index they turn to glucose in the blood readily—such as potatoes, beans, rice, pasta, and sweets.”
Eating these foods abundantly could help you develop chronic insulin stimulation. In turn, the relatively high insulin level as the time goes it effects the body in many ways, including the birth of brand new fat cells (to house the extra energy) and additional fat storage in already existing fat cells. At some point, the body has to start hoarding fat in other organs, incorporating the liver.
On the contrary when you eat more proteins instead of soluble carbs the body secretes smaller amount of insulin and this entire process is reversed.
“Intake of foods lower on the glycemic index improves metabolic function over time,” says Gonzalez-Campoy, “and this leads to improved cardiovascular disease risk factors and weight loss maintenance.” (Diet is just one part of your plan to inverse your diabetes diagnosis; Rodale’s new book “The Natural Way to Reverse Diabetes” shows you exactly what you need to do to get your life back.)
As far as Gonzalez-Campoy is concerned, the higher-protein, lower-carb meal plan used in the study authenticates the suggestions released by the American Association of Clinical Endocrinologists and the Obesity Society in their Healthy Eating Clinical Practice Guideline. “All adults, and especially those with diabetes, prediabetes, insulin resistance, overweight, or obesity—and even those who do not have any of these problems—can benefit from healthy eating,” he says. “The meal plan in this study is a healthy plan that would benefit anyone.”