2011 Study on the Paleo Diet and Type 2

Gabby
By GabbyPA Latest Reply 2014-07-26 21:53:07 -0500
Started 2014-07-06 09:03:16 -0500

For all of us who subscribe to the limited carbs, whole foods, and a simple way to eat, here is a study that shows that the Paleo style of eating, or the "Caveman" diet is good for many type 2 diabetics. http://www.everydayhealth.com/type-2-diabetes...

There are always exceptions, but as a rule it seems that this lifestyle reduces not only glucose levels, but also cholesterol, blood pressure and weight. I have tried it, and it does work well. I have been lazy and let some things slip back in, but as a whole, my family eats pretty much meat and veggies and if there are carbs they are grains, not processed. Nick helped me get started on it.

The study showed that over the ADA recommended diet, the Paleo diet reigns supreme.


46 replies

Sly Kitty
Sly Kitty 2014-07-10 14:32:56 -0500 Report

Before Diabetes I ate shell fish with fresh squeezed lemons or limes only, lean meat, veggies (no starchy veggies) and berries and melons for dessert. I never ate fast foods, but I did eat at fine dinning restaurants. When I was no longer able to eat because of the expense I started eating the wrong foods and became Diabetic. This may sound like an excuse, but there is just so much truth in "you cannot be too rich or too thin" and what it takes to get there.

mahjah
mahjah 2014-07-09 21:10:26 -0500 Report

I found Blood Sugar 101 a few years ago, and am now "eating to the meter". In six weeks I have lost 12 pounds and dropped my post meals from over 300 to 150-170. I have been doing extensive research and have found that a low starch diet turns type two around. Of course everyone is different but all diabetics need to make the meter happy, no matter what, to avoid complications.

haoleboy
haoleboy 2014-07-09 22:32:22 -0500 Report

curious as to the difference between a "low starch" and a "low carb" diet … wouldn't they be the same thing?

mahjah
mahjah 2014-07-10 12:41:47 -0500 Report

Fruit veggies beans dairy—all have carbs. Eat them as long as the meter stays happy. Eat lean meat, poultry, fish, and eggs. BUT ALWAYS CHECK THE METER to see if your sugars are staying low. Trust your blood sugar meter.

Vhm
Vhm 2014-07-09 20:02:00 -0500 Report

Has anyone read Joel Fuhrman's books? Especially "Eat to Live" or The End of Diabetes"? He really takes on Paleo, Atkins, meat-based diets for diabetics. I don't subscribe to any "diet" or "plan." But I read and research them all!

Gabby
GabbyPA 2014-07-10 06:24:00 -0500 Report

I think that is what happens to most of us. We find a base and go from there adding or taking away things as needed. That is because no size fits all.

jigsaw
jigsaw 2014-07-10 11:07:13 -0500 Report

So, doesn't that mean that the original, is modified into something else? A healthy food plan is the bottom line, and it can be called anything you would like to call it! My food plan includes the Atkins, Paleo, Southbeach, Mediterranean, and a host of others all rolled into one! No wonder I'm so healthy, and if I didn't remind myself, I wouldn't even know that I have diabetes.

Tantejenn
Tantejenn 2014-07-09 07:24:47 -0500 Report

I was recently hospitalized for necrotizing fasciitis. My blood sugars were out of control when I went in. Over the few months that I was in there, I got reeducated about eating and taking better care of myself. I've been keeping a food journal, recording calories, carbs and proteins (so I still continue to heal). And it's worked for me. I've lost 122 pounds. My A1c went from 13.8 when I was admitted to 7.6 three months later. My endocrinologist has taken me off meal time insulin and lessened my long acting insulin. I still have a ways to go as far as weight loss, but keeping the journal and asking myself if that particular food is worth it has changed my life for the better.

rolly123
rolly123 2014-07-10 08:20:23 -0500 Report

That's great I use to journal but if not in site I don't do u write everything down even the cheats like sweets

Tantejenn
Tantejenn 2014-07-10 09:30:45 -0500 Report

I write everything down, otherwise I feel like I'm cheating. I've sabotaged myself for too many years. I don't want to go back to my bad habits, it put me into dangerous health situations. What I do is ask myself if the food item is worth it, then see if I have the calories and carbs. I've found that if I stay in the guidelines set for me, I can have what I want, just not the quantities that I used to have. It's working for me, that's why I shared it.

Tantejenn
Tantejenn 2014-07-10 10:45:31 -0500 Report

This is what my doctor planned for me. 1800 calories a day. 45 - 60 carbs per meal (3 meals a day) and since I'm still healing 60 protiens a day. I've had to stop myself eating between meals, so I drink a lot of unsweetened decaf ice tea. Between tea and water I'm drinking more than a gallon a day. This is what's working for me. I've lost a lot of weight following this plan. Hope this helps.

Glucerna
Glucerna 2014-07-09 22:51:04 -0500 Report

Thanks for sharing how keeping a journal, getting more education, and thinking about your food choices has helped you manage diabetes and lose weight. You're doing awesome! ~Lynn @Glucerna

Sigried
Sigried 2014-07-08 22:46:57 -0500 Report

What is interesting to me is that when I was first diagnosed in Oct, 2013. I had a terrible time getting my glucose readings to an acceptable level. The diet recommended by all the National associations associated with diabetes were all to high in carbs for me. It wasn't until my Doctor put me on 'non processed/lean meats and no carbs' that I started to improve. I now can have a small amount of carbs. When I was looking for recipes that fit into my diet restrictions I came across the Paleo Diet and realized it was very close to what I was doing. I was so happy to find the recipes that were offered. I consider my restrictions fit the Paleo Diet, closer to any other diet I've read about. I hope everyone can keep an open mind. No eating program or 'diet' works for everyone. Each has its pros and cons. It is important for each person to work with there Medical professionals to develop a program that works for them.

Glucerna
Glucerna 2014-07-06 18:30:11 -0500 Report

What I find really interesting is that each person tends to modify whatever basic meal plan they start with so that they reach their health and diabetes management goals and also include foods they and their family enjoy. In my mind, taking the time to find the eating style that works best for each person is key. ~Lynn @Glucerna

Val1965
Val1965 2014-07-10 10:20:55 -0500 Report

I agree but is been diabetic for over twenty yrs and never found way I'm lost try eat good and friend family gives sweets and can't resist then take extra insulin I get number low but want learn better way help

Glucerna
Glucerna 2014-07-10 18:02:19 -0500 Report

Have you met with a diabetes educator recently and explained the difficulty you're having? You have support here as well for changing how you respond to your friend and also for learning more about how to manage diabetes. I'm glad you're reaching out for help. ~Lynn @Glucerna

rolly123
rolly123 2014-07-10 18:59:26 -0500 Report

Yes once it costs money I'm on vacation right now and enjoying things to much my sister not to helpful we lov our sweets I drink lots water skips meals

Glucerna
Glucerna 2014-07-11 16:43:26 -0500 Report

Often hospitals offer free diabetes support groups, and that might be a good way for you to learn more about diabetes management and feel more confident in making changes. ~Lynn @Glucerna

jigsaw
jigsaw 2014-07-06 20:38:12 -0500 Report

You've expressed it so nicely! I agree with your thoughts on the subject, but I probably would have been a bit abrupt in my expressed thoughts..

imjohn
imjohn 2014-07-06 11:41:26 -0500 Report

I've used a modified version of paleo for over 30 years, Gabby. I think required reading should be David Perlmutter's book, Grain Brain. He's a neurologist linking eating too many grains to diabetes and Alzheimer's. It isn't necessary to go into ketosis like Atkins did, which has its own set of side effects and can be dangerous. The simple key is just eliminating foods that spike our blood sugar. Of course, the irony is those are the foods that we love. Even eating too much meat elevates our blood sugar.

Most meats have more fat than protein and its not healthy fat like avocado or nuts. This may be why those eating more than 8 ounces of meat a day (a couple patties) get elevated LDL. Plus, as your link to the news story said, cooking the meat causes carcinogens. Who knew eating would get so hard?

We do have a tool most others are not armed with. Our BGM lets us know an hour or two after eating what's really going on. Since we're all different, it can help to find a food list that cuts meds and keeps us feeling great.

Chuck Fisher
Chuck Fisher 2014-07-06 11:26:54 -0500 Report

U.S. News evaluated and ranked the 32 diets below with input from a panel of health experts. To be top-rated, a diet had to be relatively easy to follow, nutritious, safe and effective for weight loss and against diabetes and heart disease. Take a look here for the Best Diets Overall:
http://health.usnews.com/best-diet/best-overa...

Sigried
Sigried 2014-07-08 22:35:48 -0500 Report

I was surprised by this article and question it's validity. Slim fast which is basically a liquid diet, known for short term weight loss, rated a 3.3 compared to Paleo, rated a 2. There were also some 'fad' diets rated highly. I'd like to know the professions of the people who produced this study

theladyiscrazy
theladyiscrazy 2014-07-06 15:24:04 -0500 Report

The Top 10 alone I have seen questioned by many Doctors. Not to mention a lot of them deal with processed foods AND sugar substitutes.

Sigried
Sigried 2014-07-06 11:22:23 -0500 Report

I've been following that diet since January, slightly modified without the fruits and meat. Ii has worked wonderfully for me. Weight lose, and great recipies

Chuck Fisher
Chuck Fisher 2014-07-06 11:15:42 -0500 Report

The good thing about the "paleo diet" is to eat much less the highly-processed and high-calorie processed foods that are so readily available and cheap. Also to eat non-starchy fresh fruits and vegetables. One should still pay attention to the glycemic index (GI), glycemic load (GL), and the amount consumed (read: portion control).

elizag1
elizag1 2014-07-06 10:40:27 -0500 Report

I like the fresh produce for sure for type 2, and for type 1..I think the hardest part of diabetis is to realize is you HAVE to exercise, even it just 10 mins. of walking or biking, something..

NSnell
NSnell 2014-07-06 10:27:50 -0500 Report

I agree with this diet but it scares me when they want you to go into ketosis as often as possible, is that really good for the body of a type 2?

theladyiscrazy
theladyiscrazy 2014-07-06 15:20:38 -0500 Report

Are you talking about the Atkins diet? That is different than the Paleo Diet.

NSnell
NSnell 2014-07-06 15:29:48 -0500 Report

No, not Atkins, if you join the paleo diet and listen to his talk in the first session, he says that reaching ketosis is a good thing. In the Atkins diet you are restricted to 25-30 carbs per day for the first 2 weeks, then slowly add a few carbs at a time back in.

theladyiscrazy
theladyiscrazy 2014-07-06 15:32:28 -0500 Report

In all the books I have read and the websites I have gone to, I have never really seen anything on ketosis and Paleo. I did see it with Atkins research. hmmmm

Gabby
GabbyPA 2014-07-06 11:20:31 -0500 Report

I have never read in any of my research that they encourage you to go inot ketosis.

NSnell
NSnell 2014-07-26 21:53:07 -0500 Report

About 20 days ago, we talked about ketosis, I found a blog by Mark Sission.
Ketones, to put it briefly, are compounds created by the body when it burns fat stores for energy. When you consume a diet very low in carbohydrates, the body responds to the significantly lowered levels of blood sugar by flipping the switch to another power source. The body converts fatty acids in the liver to ketones. Ketones, then, become the main energy source as long as blood sugar levels remain low.

Recently, researchers have discovered more about the unique mechanisms behind this energy “switch.” It turns out a specific liver hormone, FGF21, is essential for the oxidation of the liver’s fatty acids. Furthermore, animals who were fed a ketogenic diet over time showed “increased expression of genes in fatty acid oxidation pathways and reduction in lipid synthesis pathways.” In other words, their bodies adapted metabolically and genetically to the diet.

Ketosis was crucial to our evolution. Given the relatively minor role of carbohydrate-rich foods (even the consumption of many tubers is thought to have come later with the advent of cooking practices), our bodies were fairly frequently operating in the arena of ketosis. Add to this the fasts and famines of primal living, and it’s clear that ketones served as an essential energy source.

The Primal Blueprint recommends “generally” about 100-150 grams of carbohydrates a day, but many who follow it or the related paleo principles choose diets that fall in the realm of 50-80 grams a day, a practice (along with IF) that spurs the body to turn on ketosis as needed. These practices encourage “upregulation” of the body’s fat-burning metabolic functioning and “down regulation” of fat storing systems. For those looking to lose fat, this becomes an extremely effective tool. On the other hand, after spending a few days or weeks in a predominantly ketosis mode, it may behoove you to do an occasional higher carb day (maybe 250-300 grams) to simply readjust insulin sensitivity. This is particularly appropriate if you have achieved an ideal body composition (lean body mass and body fat) and don’t need to lose more fat. An essential part of the Primal Blueprint includes both the fat-burning upregulation and the periodic honing of the body’s systems and adaptive responses.

Finally, ketogenic diets, which are generally lumped together by critics, have gotten a lot of bad press. While experts have generally recognized their effectiveness for weight loss, very low carb diets that result in ketosis (like the Atkins) have been criticized on health grounds. The problem with these criticisms? They’re based on diets that allow for 20 grams or less of carbohydrates a day. While I believe we are not meant to run primarily on carbohydrate energy, I do believe we depend on the nutrients offered by low carb vegetables and even some low glycemic fruits. A diet of 20 carbohydrate grams simply can’t allow for the plentiful intake of nutrient-rich vegetables.

When your carb intake is low enough, say 50-80 grams a day, ketosis kicks in when it needs to. Over time, this process becomes efficient as the body “unfolds” in its genetic expression. Yet this carb intake is high enough that you can freely include copious amounts of nutrient- (including potassium) rich vegetables to offer the body sufficient nutrition, fiber, and alkalizing minerals. At 100-150 grams a day, again all from just veggies and fruits, you probably won’t hit ketosis, but you also won’t prompt a rise in insulin or fat storage.

Thanks, as always, for your questions. Look for more on low carb living this week. In the meantime, keep the questions and suggestions coming!

Read more: http://www.marksdailyapple.com/dear-mark-keto...

haoleboy
haoleboy 2014-07-06 14:23:09 -0500 Report

Encourage?

Maybe not, but in the absence of carbohydrates (glucose/glycon) our bodies naturally take fat and some amino acids and turn them into ketones in order to fuel the body. This is not a bad thing and there are those who maintain that a ketogenic diet is the path to optimal health (and advantageous to diabetics).

Do not confuse ketosis with diabetic ketoacidosis (DKA) … they are not the same thing.

If you are aggressively cutting carbs (<50 a day) it would behoove you to understand ketosis.

If you have the time, and can slog through it, here is a somewhat scientific look at ketosis : http://goo.gl/xXlyd

namaste
-Steve

neverlowbg
neverlowbg 2014-07-06 09:57:57 -0500 Report

I love the caveman diet protein and veggies so basic and easy and I wonder why the Ada is so far off the plate with there recommendations like type1lou said way high on carbs

Gabby
GabbyPA 2014-07-06 10:20:17 -0500 Report

Yes, the first time I looked at the ADA guide, I almost fell over. Way too much carb....at least for me.