Improves Blood Sugar Control
Low-glycemic diets are an effective way to help individuals control their blood sugar and can even reduce HgbA1c levels in people with diabetes.
A 2019 study compared the effectiveness of low-GI diets to other diet types in people with impaired glucose tolerance, type-1 diabetes, or type-2 diabetes. Researchers found that a low-GI diet was significantly more effective at lowering fasting blood sugar and HgbA1c than people in a generally healthy diet, low-carbohydrate diet, or a heart-healthy diet for high blood pressure.
Another review found similar results adults with type 1 and 2 diabetes following a low-GI/GL diet had improvements in their HgbA1c, fasting glucose, triglycerides, and other markers. There was a direct relationship between lower GL and improvements in HgbA1c.
How Weight Loss Can Reverse Type 2 Diabetes
An analysis published in TheBMJ aims to let doctors and the public in on a little-known secret: Type 2 diabetes, in many cases, is curable.
People can reverse their diabetes by losing about 33 pounds, say the authors of the new paper, despite popular belief that the diagnosis is always a permanent one. If more people were striving for this goal, and if more doctors were documenting instances of diabetes remission, complication rates and health-care costs could both be reduced dramatically, the authors say.
The analysis is based on evidence from recent clinical trials. In one from 2011, people who were recently diagnosed with Type 2 diabetes returned their blood sugar levels to normal when they lost weight on a calorie-restrictive diet. In a 2016 follow-up study, people who had been diabetic for up to 10 years were able to reverse their condition when they lost about 33 pounds.
Mike Lean, professor of human nutrition at the University of Glasgow in Scotland, is an author of both the new analysis and of those earlier trials. He says a persons likelihood of remission from diabetes is greatest in the first five years after being diagnosed.
Type 2 diabetes, he wrote in an email, is a disease best avoided by avoiding the weight gain that drives it. For people who do develop it, he believes that evidence-based weight-loss programs could help them achieve lasting remission.
Diabetes: What You Need To Know
- People with diabetes have an increased risk of strokes, heart attacks, high-blood pressure, kidney disease and blindness.
- If you are obese, you can reduce your risk of developing diabetes by eating a low-fat, low-sugar diet and exercising regularly.
- If you can lose 5-10 percent of your body weight, you will lower your risk of developing diabetes by 58 percent.
- Johns Hopkins can help you lose this weight with our weight loss services, including behavior modification, nutritional counseling and a new, special endoscopic procedure. Learn more about our weight loss services.
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Why Might Changing Timing Help
But why does simply changing the timing of our meals to allow for fasting make a difference in our body? An in-depth review of the science of IF recently published in New England Journal of Medicine sheds some light. Fasting is evolutionarily embedded within our physiology, triggering several essential cellular functions. Flipping the switch from a fed to fasting state does more than help us burn calories and lose weight. The researchers combed through dozens of animal and human studies to explain how simple fasting improves metabolism, lowers blood sugar levels lessens inflammation, which improves a range of health issues from arthritic pain to asthma and even helps clear out toxins and damaged cells, which lowers risk for cancer and enhances brain function.
Reduced Risk Of Sleep Apnea
Diabetes also heightens the chance you’ll experience sleep apnea, a sleep disorder that presents as abnormal breathing during sleep, according to SleepFoundation.org. As many as 71 percent of adults with type 2 diabetes have obstructive sleep apnea, according to research published in Frontiers in Neurology that included data from five studies. The researchers found that weight loss can improve obstructive sleep apnea.
Sleep loss can hurt diabetes management in other ways, too. According to the Harvard T.H. Chan School of Public Health, not sleeping well can zap the motivation to exercise and increase hunger because of hormone disruption and poor diet and lack of exercise further exacerbate problems with blood sugar control, according to the Mayo Clinic.
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How To Safely Lose Weight When You Have Diabetes
Even though people with diabetes can experience sudden, unexplained weight loss, this isnt the most common outcome. It mainly occurs in Type 1 diabetes cases, which only comprise 5% to 10% of all diabetes cases. More often, its the oppositelosing weight is a struggle. Insulin resistance leads to higher insulin levels, which can increase hunger and overeating. And during insulin therapy, the body stores more glucose as fat. Both situations can lead to weight gain or, at least, more difficulty with weight management.
While theres no cure for Type 2 diabetes, sustained weight loss through dieting and physical activity can reverse it . This doesnt mean that diabetes is gone forever. It simply means that the disease is in remission, and the patient is maintaining healthy blood sugar levels, but symptoms could always return.
The biggest question is: Whats the best, safest way to lose weight if you have diabetes? There are plenty of fad diets that arent healthy. Sure, consuming nothing but carrot juice for a week will probably help lose weight, but its probably not the healthiest option in the long run. Its often better to eat a personalized, well-rounded diet, manage portions, and exercise regularly. Here are some diabetes weight loss options that might be more effective:
The Link Between Weight And Insulin Resistance
Insulin resistance usually doesnt present any symptoms, so you may have it and not even know it. Your blood work may even show that your glucose levels are normal.
But heres the thingeven if youre a little overweight, you are at higher risk of insulin resistance. Some of the factors strongly associated with it include:
- Being overweight or obese
- Excess abdominal fat
- Inactivity/lack of exercise
- High-sugar/high-carbohydrate diet
The good news is, certain lifestyle changes is all it takes to improve insulin sensitivity and lower risk of prediabetes and diabetes.
In fact, research shows that losing just 5-7% of your body weight is enough to lower diabetes risk by 58%. To put that in perspective, that would be a loss of 12-17 pounds in a 250-lb adult. Very doable!1
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Does Diabetes Cause Or Prevent Weight Loss
In most cases, weight loss is high on the list of ways to prevent and manage diabetes. Losing weight improves cardiovascular health, reduces the risk of high blood pressure, maintains blood glucose levels, cuts insulin resistance, and more. But occasionally, primarily in cases of Type 1 diabetes, weight loss can be unexpected, abnormal, and a cause for concern. Fortunately, knowing how diabetes can cause weight loss, what to look for, and when to see a healthcare provider can go a long way in managing the disease and staying healthy.
How Does The Glycemic Index Work
The glycemic index is pretty simple to use. The numbers can be broken up into three levels:
- 55 and less: Eat these foods to lose weight. This includes beans, nuts, vegetables and most fruits.
- 55 to 75: Eat very few foods in this range. This includes foods like white bread, crackers, bagels and most sodas and colas.
- 75 or more: Eat almost no foods in this range. This includes foods like potatoes, sports drinks, waffles and instant oatmeal.
If you are struggling with your weight, make it a point to follow this easy system. Your goal is to make sure the majority of the food you eat is non-processed, free of refined sugar and white flour and ranked at 55 or less on the glycemic index.
Most food labels do not list the glycemic index number, but its easy to find just about any foods ranking with a quick Internet search. For example, Harvard Medical School published a list of glycemic indexes for over 100 common foods.
Before you go grocery shopping or sit down to a meal, look up the glycemic indexes of the foods youre planning to eat. In the beginning you may be surprised the indexes often are not what you would expect. In time, though, you will develop a good sense for what will make you gain weight and what will help you achieve your health goals.
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But What About Unrefined Carbohydrates
If youre wondering about the Paleo-friendly carbohydrates , the good news is that not all carbs are created equal. Plant foods contain fiber, so their natural sugar is released slower than processed carbohydrates. And they have less of an impact on blood sugar. In fact, the average intake of fiber on the hunter-gatherer diet is over 50g of fiber per day, compared to only 5g of fiber on the Standard American Diet . Thats why the Paleo diet is so effective for reducing high blood- sugar levels, even though it still incorporates unrefined carbohydrates. Fiber helps slow digestion, keeping your blood sugar levels stabilized.
However, unrefined carbohydrates are quicker to digest than healthy fats and proteins, which can still cause slight blood-sugar fluctuations. For this reason, its always best to pair carbohydrates with a healthy fat or protein, which takes much longer to digest. And as mentioned above, by preventing blood-sugar spikes, youll allow your body to burn fat more readily.
Lets take a look at the other ways you can promote stable blood-sugar levels through your diet starting today.
Diabetes Types And Weight Loss
Type 1 diabetes is an autoimmune condition where the body sends antibodies to attack the pancreas, which prevents it from producing enough insulin to regulate your blood sugar. It is not clear what causes Type 1 diabetes, but it is thought to be genetic and is usually first diagnosed in childhood or young adulthood.
Type 1 diabetes is not associated with excess weight. But if you are carrying extra weight, losing it can reduce your risk of complications and reduce your need for insulin.
Type 2 diabetes is where your body does not produce enough insulin and/or your cells may not respond to insulin properly and do not take in sugar from your blood. Type 2 diabetes develops over many years. The cause is not known, but being overweight and inactive are major contributors.
For Type 2 diabetes, weight loss is key. If you have prediabetesthat is, you have consistently high blood sugar but do not yet have diabeteslosing 7-10 percent of your body weight can reduce the risk of developing diabetes. If you already have Type 2 diabetes, losing weight could cause your condition to go into remission, potentially eliminating your need for medication.
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Manage Your Carb Intake
Your carb intake strongly influences your blood sugar levels .
Your body breaks carbs down into sugars, mainly glucose. Then, insulin helps your body use and store it for energy.
When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise.
Thats why the American Diabetes Association recommends that people with diabetes manage their carb intake by counting carbs and being aware of how many they need .
Some studies find that this can help you plan your meals appropriately, further improving blood sugar management (
Foods that are high in fiber include:
- whole grains
The recommended daily intake of fiber is about 25 grams for women and 35 grams for men. Thats about 14 grams for every 1,000 calories .
Eating plenty of fiber can aid blood sugar management. Soluble dietary fiber appears to be more effective than insoluble fiber for this purpose.
Lower Blood Pressure And Improve Cholesterol
Heart trouble and diabetes are linked, and high blood pressure and cholesterol levels are common conditions among people with type 2 diabetes, according to the CDC. High blood pressure can end up damaging artery walls, and having too much LDL cholesterol and triglycerides, another blood fat, can lead to buildup on the damaged artery walls and further complications.
Excess weight adds to the problem. Obesity is a known risk factor for high cholesterol, high blood pressure, and coronary artery disease, Dr. Adimoolam says.
But losing weight can lower your risk. In a study of 401 people who were overweight or obese, those who lost 5 to 10 percent of their body weight significantly lowered their total cholesterol, triglycerides, and LDL cholesterol. Those who lost more than 10 percent saw even more improvement, according to the study, which was published in September 2016 in the journal Translational Behavioral Medicine. High-risk patients also significantly lowered their fasting glucose levels.
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Low Glycemic Index Food Examples
Low glycemic foods are broken down slowly by your body which means your blood sugar remains stable and you dont get hungry fast. Thats because low glycemic foods like fiber, take longer to break down in your body and in turn do not spike your blood sugar. Examples of low-GI foods are provided in the example below and the numbers are in averages but give you a nice glimpse into the difference between high glycemic foods and low glycemic foods. .
The Relationship Between Diabetes And Weight Loss
Obesity is a major risk factor for developing insulin resistance. And insulin resistance is a big step toward developing Type 2 diabetes. Its also a major obstacle to achieving long-term blood sugar control. But weight loss can be an effective antidote with one study showing that losing 16% of your excess pounds can put diabetes into remission.
Staying at a healthy weight is also a worthy goal if you have Type 1 diabetes. But people with Type 1 diabetes cant make insulin and need to take an injectable version. In turn, taking insulin can lead to weight gain as can eating extra carbs to stabilize low blood sugars so additional measures are needed.
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How Long Does It Take To Lose Weight With Cbg
With all-natural substances, you have to be regular with consumption to bring about a change in your routine and effects. Consistent consumption of CBG means that your body adapts to the changes brought about by this botanical substance. Unlike pharmaceutical supplements, natural substances require consistency and do not work in a few doses! Continuous consumption will make a difference for you.
Weight loss from CBG is not drastic and may take months for you to feel the difference. However, we always advise readers to remain steadfast in their daily dosage of cannabigerol or any cannabinoid that they consume if they want to see positive changes.
Cbg And Weight Loss Is There A Link
CBG works for a healthy metabolism. The link between this cannabinoid and weight loss is that this botanical substance helps an individual maintain a reasonable metabolic rate. When your metabolic rate is good, the body does not store the extra energy as fat, and the BMI stays normal.
CBGs ability to regulate metabolism is crucial in weight loss. Therefore, people worldwide are trying to get their hands on this fantastic cannabinoid and supplements with a high quantity of this substance!
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Ways To Use This Information For Better Health
How Can I Help My Child
Your emotional support is an important part of helping your child get to a healthy weight. Overweight kids can have low self-esteem or feel guilty. Try to stay positive and talk about being “healthy” rather than use terms like “fat” or “thin.” Help your child understand that all healthy people need to actively manage their weight even you.
And remember that kids pick up on parental attitudes and actions about weight and eating after all, you buy the food and cook the meals. By buying healthy foods and cooking nutritious meals, you provide the tools your child needs to get to a healthy weight.
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Weight Is A Sensitive Issue For Many People And Getting To An Ideal Healthy Weight Is Easier Said Than Done But When You Have Diabetes There Are Huge Benefits To Losing Weight If You’re Carrying Extra Weight
Youll have more energy and youll reduce your risk of serious complications like heart disease and stroke. Losing weight can help with your diabetes control too. And if you have type 2 diabetes, losing weight could even mean going into diabetes remission.
But millions of people with diabetes find keeping to a healthy weight a huge struggle. You’re not alone in this, there’s support out there to help a good first step is to ask your healthcare team for help and advice.
On this page:
- Weight loss surgery.
Eat As Soon As Possible After A Workout
As I learned in college, you need to eat pretty much right after you exercise to avoid blood sugar drops. This is the time it’s okay-even beneficial-to have fast-burning carbs like white rice or potatoes. These faster-burning carbs will bring your blood sugar back up quickly, but they should always be paired with some protein to help rebuild your muscles. Liquids are absorbed faster than solids, so having a protein shake with a banana is a great choice. You can follow up with a proper meal in an hour or two.
Many of my clients who are trying to lose weight think they can avoid eating back the calories they burned after exercise by skipping a meal post-workout. But ultimately, they end up eating more later on because they let themselves get too hungry . That’s why having a healthy high-protein snack post-workout is a good idea-it can help keep your eating on track so you don’t end up overdoing it at the next meal.
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