intermittent fasting. (Getty Images)
The prevalence of type 2 diabetes is increasing, affecting 1 in 10 adults in the United States. People with diabetes are often prescribed calorie-controlled and carbohydrate-restricted diets by their doctors to manage their diabetes and promote weight loss. Unfortunately, traditional restrictive diets that cut out major food groups or require calorie counting can be unsustainable in the long term. Time-restricted eating, also known as intermittent fasting, may provide a safe and effective dietary solution for weight management and better blood sugar control in people diagnosed with type 2 diabetes.
Intermittent fasting (IF) involves a variety of meal timing schedules that alternate between voluntary fasting and eating over a period of time. A typical IF eating schedule involves eating within an 8-hour window, followed by a 16-hour fast. Prolonged fasting for more than 24 hours may not be beneficial and may even be dangerous. While traditional diets focus on what and how much you eat, intermittent fasting focuses on when you eat.
Although research on intermittent fasting is relatively small and limited, benefits associated with time-restricted eating have been reported. In general, IF appears to positively impact body weight, blood sugar balance, and lipid levels while producing anti-inflammatory effects similar to those achieved with caloric restriction.
A new study from the University of Illinois at Chicago shows that JAMA network open We have found that time-restricted eating can help people with type 2 diabetes lose weight and control their blood sugar levels. Study participants who ate within their 8 hours, from noon to 8 p.m., lost more weight over a six-month period than participants who were assigned a diet that reduced calories by 25%. . Those in the intermittent fasting group had an easier time adhering to the plan compared to those on a calorie-restricted diet.
Another small study published last year in the Journal of the Endocrine Society Journal of Clinical Endocrinology and Metabolism They found that participants with diabetes were able to reduce their diabetes medication after intermittent fasting. Some participants experienced diabetes remission for at least a year. Additional research has shown that intermittent fasting improves insulin sensitivity and blood sugar control, which can help prevent or delay type 2 diabetes in prediabetics.
Part of the appeal of intermittent fasting is that it allows you to be systematic about when you eat without restricting your food choices. For example, consistency is easier to achieve with an IF plan compared to low-carb diets, which can be overly restrictive and daunting in just a few weeks. However, to get proper nutrition, it is important to eat a healthy, balanced diet based on an IF meal plan.
Intermittent fasting isn’t suitable for everyone, so it’s important to consult your health care provider before starting a time-restricted eating plan. People who should avoid intermittent fasting include children and teens, people with type 1 diabetes, people who are pregnant or breastfeeding, and people with a history of eating disorders. A registered dietitian can help you customize a meal plan to improve blood sugar control, including intermittent fasting.
LeeAnn Weintraub, MPH, RD is a registered dietitian who provides nutritional counseling and consulting to individuals, families, and organizations. You can contact her at her email. [email protected].
