A recent study in BMJ highlighted the health benefits of a low-fat vegan diet. The study population was a small sample (25 participants) of adults with type 2 diabetes engaging in this diet over 16 weeks. The key findings:
1. Body weight decreased by 6.6% on average compared to baseline
2. Visceral fat (primarily located in the abdominal cavity) decreased significantly
3. Lipids in the liver (found in increased amounts in fatty liver) were decreased by 33%
4. Insulin resistance fell, while insulin sensitivity increased
5. Advanced glycation end-products (AGEs) significantly decreased
Advanced glycation end-products (AGEs) are very harmful molecules that form when high sugar (glucose) levels in the blood and inside cells attached to proteins and lipids, damaging them resulting in the activation of pro-inflammatory pathways. This ongoing damage and inflammation is at the very core of many of the complications of diabetes, including retinal (eye), kidney, nerve, and vascular (blood vessel) damage.
The incredible results seen in this study highlight how important the diet can be in terms of improving the health of individuals with type 2 diabetes. While not specifically studied, the results would very likely apply to individuals with prediabetes as well, which is currently estimated to affect over 115 million adults in the US!
The challenge is sticking to that strict diet! Fats add richness to food, and many people find it challenging to consume a vegan diet. For those willing to try, there are some excellent online resources:
- Vegan Health (evidence-based nutrition recommendations)
- Forks over Knives (whole-food, plant-based recipes)
- Vegan.com (links to over 200+ resources!)
- The Vegan Society (great resource for recipes and nutrition/health information)
I explore the many benefits of a plant-based diet in my book Optimized, check it out!
