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Beat diabetes with less protein

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We know that diet and lifestyle factors play a big role in the development of Type 2 diabetes. Could less protein impact this type of diabetes? 

We investigate. 

Chronic inflammation
Type 2 diabetes is associated with chronic, low-grade inflammation, particularly in fat tissue. Signals from the inflamed tissue interfere with the working of insulin and promote insulin resistance – the forerunner of Type 2 diabetes. When this type of inflammation occurs, thin and obese people react differently.

Thin people produce macrophages, a type of white blood cell that engulfs and removes harmful components in the body, and which have anti-inflammatory effects. The fat tissue of overweight and obese people, on the other hand, produces inflammatory cytokines – proteins that either regulate or interfere with cell signalling.

The fact that cytokines can have either a positive or negative effect, particularly when inflammation is present, has been linked to the development of insulin resistance. If this isn’t offset by a healthy diet, weight loss and exercise, it can progress to Type 2 diabetes.

Reduce inflammation in the body through weight loss and eating plenty of protective vegetables, fruits and wholegrains.

Protein power
Research shows that a high protein intake spurs on weight loss which, in the short term, improves glucose control. Still, long-term studies show that a high-protein intake could be risky.

In a 12-year follow-up study with more than 27 000 participants, it was found that high-protein diets caused an increased risk of Type 2 diabetes. This result is a direct contradiction of the message proposed by promoters of high-protein, high-fat slimming diets who maintain that these diets will reduce the risk of Type 2 diabetes.

During the study, conducted in Sweden among subjects between the ages of 45 and 74, dietary data was collected in order to determine the macronutrient intake (i.e. the protein, fat and carbohydrate intake) of the population.

When the subjects’ protein intake was increased, replacing fat or carbs in the diet, the risk of developing Type 2 diabetes increased by 67 percent in the group of people eating the most protein (mainly processed meats and eggs). Interestingly, the study participants who ate more carbohydrates or fats didn’t show this increased risk of Type 2 diabetes.

The researchers also found that the subjects who ate more fibre-rich bread and cereals (grains) were less likely to develop Type 2 diabetes, which lead them to suggest: “Replacing protein with carbohydrates may be favourable, especially if fibre-rich breads and cereals are chosen as carbohydrate sources.”

This recommendation was supported by a meta-analysis done by researchers in Norway who consulted 16 studies that investigated the influence of various types of grains on the risk of developing Type 2 diabetes.

Fibre: the diabetes fighter 
Several studies have reported positive findings on how dietary fibre can help to protect against Type 2 diabetes. The results show that dietary fibre can decrease the risk of developing Type 2 diabetes by 19 percent, and that cereal fibre and insoluble fibre (as found in unprocessed wheat, for example) can lower the risk by 23 percent and 25 percent, respectively.

Upping your intake
Most of us still persist with a heavy diet, filled with unprocessed grains and additives. 

To get going on a fibre-rich diet, start with limiting your animal protein. Go for unprocessed foods that are rich in dietary fibre, and low in fat and salt. Good soures of fibre include:

  • Legumes (beans, peas, lentils, soya and products made from soya beans). 
  • Home-cooked oats. 
  • Quinoa. 
  • Brown rice, unsifted wheat, sorghum, millet and maize, breads with a high fibre content. 
  • Oat or wheat bran.

Aim for 35 grams of fibre each day.

Slow and steady 
We’re not saying to change up your diet immediately! It wouldn’t be wise as this is guaranteed to cause digestive problems, which may put you off dietary fibre for life. 

Start off slowly with one item of high-fibre food in your diet a week, like a teaspoon of wheat bran with your breakfast cereal, fruit juice or smoothie. Continue for about two weeks until your digestive tract and its population of microorganisms have adjusted to the extra dietary fibre.

Now add a bit more fibre. Try small servings of legumes which, when properly prepared, shouldn’t cause bloating. Soak the legumes overnight and discard the water. Boil in water and discard the water. Then boil again in water until soft. Allow the legumes to soak up sufficient water with the second cooking to be soft and digestible.

By slowly adding fibre-rich foods to your diet, you’ll get to the desired intake. In most cases, the transition will be relatively painless.

If you develop symptoms of discomfort and bloating, you may be intolerant or allergic to soya or gluten. If this is the case, get tested to confirm your allergy or intolerance. Speak to a registered dietician to help with a diet that avoids the offending foods without causing any other complications.

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