Thursday, September 8, 2016

PLANT BASED VS ANIMAL BASED FOODS FOR DIABETES

Have you heard the term “whole foods plant-based diet (WFPB)?”  What about “vegan” or “vegetarian?”  If you have, you likely had to pause for a second and think about what WFPB means. 


A whole foods, plant-based diet is an extremely nutrient rich version of a vegan diet that is followed for personal health rather than animal rights (usually), though this eating pattern certainly does have beneficial effects on animals and the environment. 

A person following a WFPB diet would strive to eat primarily whole plant foods that have been minimally processed and remain intact and rich in nutrients.  It includes all vegetables, fruits, beans, lentils, seeds, whole grains and nuts, while excluding refined and processed foods as well as animal-derived foods.

A vegan diet is one that simply excludes any foods that came from an animal, such as beef, chicken, pork, milk, cheese and eggs.  Some vegans even exclude gelatin and honey and do not wear leather or fur.  Their cause is more focused on animal welfare.

Did you know that Oreos are vegan?  They are.  Soda?  Yes.  But, foods like this are clearly not nutrient-rich, nor are they whole, intact foods.  A person following the WFPB way of eating would not consume these food products due to the fact they are highly processed and nutrient poor.  A vegan might still consume these.  This is an example of how a vegan diet might differ from a WFPB diet.
The research on nutrition makes it very clear that the more plant foods we eat, the healthier we are in nearly every way.  After completing an analysis of the research done on diet and overall health, these researchers concluded:
“The aggregation of evidence in support …is noteworthy for its breadth, depth, diversity of methods, and consistency of findings. The case that we should, indeed, eat true food, mostly plants, is all but incontrovertible.” [KATZ 2014]

And, it is clear that eating a diet that is made up of primarily whole plant foods can prevent or reverse diabetes (and heart disease, arthritis, and many more).  Even the researchers at Harvard and the Joslin Diabetes Center agree that a WFPB diet is a good idea.

“Diets rich in whole grains, fruits, vegetables, legumes, nuts, moderate in alcohol consumption, and lower in refined grains, red/processed meats, and sugar-sweetened beverages have demonstrated to reduce diabetes risk and improve glycemic control and blood lipids in patients with diabetes.”  
 [LEY 2016] – JOSLIN DM CENTER AND HARVARD
The evidence suggests eating animal-derived foods increases diabetes risk:
·      Eating a single, deck-of-cards-sized piece of meat each day increases diabetes risk by 19%, according to research from Harvard.
·      Eating processed meat – as little as 1 hot dog or 2 slices of bacon per day- increases your risk of diabetes by 51%.
·      Diabetes risk is even higher with poultry intake than with processed meat.
·      Meat is the major source of AGEs, which cause oxidative stress and inflammation, and are important in the development of diabetes.
·      Intake of animal protein causes burnout of the insulin producing cells of the pancreas.
·      The diabetes epidemic has also been correlated to environmental pollutants, with 95% of our persistent pollutant intake coming from animal fat.
·      Individuals who eat more legumes have a much lower risk of type 2 diabetes.

Curious about what to eat to prevent disease?  Download the free Meal Plan  or  Subscribe to the blog and get notified when my next post is published.  
You might also enjoy  Top 5 Plant-BasedFoods for Diabetes Prevention.

What step will you take today for your health?  Share below or join me over in the group!  
www.facebook.com/groups/junkfoodrehab
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Quotes
Our study suggests that plant-based diets, especially when rich in high-quality plant foods, are associated with substantially lower risk of developing T2D. This supports current recommendations to shift to diets rich in healthy plant foods, with lower intake of less healthy plant and animal foods.” [SATIJA 2016]
Diets rich in whole grains, fruits, vegetables, legumes, nuts, moderate in alcohol consumption, and lower in refined grains, red/processed meats, and sugar-sweetened beverages have demonstrated to reduce diabetes risk and improve glycemic control and blood lipids in patients with diabetes.”  [LEY 2016] – JOSLIN DM CENTER AND HARVARD
Overall, the results indicate that replacing sources of animal with plant protein leads to modest improvements in glycemic control in individuals with diabetes.” [VIGUILIOUK] 
“Consumption of legumes, soybeans in particular, was inversely associated with the risk type 2 DM.” [VILLEGAS 2008]

In this Buddhist population consuming a plant-based diet with little meat and fish, true vegetarians who completely avoid animal flesh, while eating more soy, vegetables, nuts and whole grain, have lower odds for IFG and diabetes, after accounting for various confounders, risk factors, and BMI.” [CHIU 2014)

“The aggregation of evidence in support …is noteworthy for its breadth, depth, diversity of methods, and consistency of findings. The case that we should, indeed, eat true food, mostly plants, is all but incontrovertible.” [KATZ 2014]

Citations:
Tonstad S, Butler T, Yan R, Fraser G. Type of vegetarian diet, body weight and prevalence of type 2 diabetes. Diabetes Care. 2009;32:791–6.

Van Dam RM, Rimm EB, Willett WC, Stampfer MJ, Hu FB. Dietary patterns and risk for type 2 diabetes mellitus in U.S. men. Ann Intern Med. 2004;136:201–9.

Tonstad S, Stewart K, Oda K, Batech M, Herring RP, Fraser GE. Vegetarian diets and incidence of diabetes in the Adventist Health Study-2. Nutrition, metabolism, and cardiovascular diseases : NMCD. 2013;23(4):292-299.

Kaushik M, Mozaffarian D, Spiegelman D, Manson JE, Willett WC, Hu FB. Long-chain omega-3 fatty acids, fish intake, and the risk of type 2 diabetes mellitus. Am J Clin Nutr. 2009;90:613–20.

Villegas R, Gao YT, Yang G, Li HL, Elasy TA, Zheng W, et al. Legume and soy food intake and the incidence of type 2 diabetes in the Shanghai Women's Health Study. Am J Clin Nutr. 2008;87:162-7.

Katz DL, Meller M.  Can We Say What Diet Is Best for Health?  Annual Review of Public Health.  2014; (35)83-103.

Satija A, Bhupathiraju SN, Rimm EB, Spiegelman D, Chiuve SE, Borgi L, et al. (2016)
Plant-Based Dietary Patterns and Incidence of Type 2 Diabetes in US Men and Women: Results from Three Prospective Cohort Studies. PLoS Med 13(6)

Ley SH, Hamdy O, Mohan V, Hu FB. Prevention and Management of Type 2 Diabetes: Dietary Components and Nutritional Strategies. Lancet (London, England). 2014;383(9933):1999-2007.

Viguiliouk, Effie et al. “Effect of Replacing Animal Protein with Plant Protein on Glycemic Control in Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Nutrients 7.12 (2015): 9804–9824. PMC. Web. 3 Sept. 2016.


Chiu THT, Huang H-Y, Chiu Y-F, Pan W-H, Kao H-Y, Chiu JPC, et al. (2014) Taiwanese Vegetarians and Omnivores: Dietary Composition, Prevalence of Diabetes and IFG. PLoS ONE 9(2): e88547




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