The diet connection

We now know that apart from family history, obesity is a major risk factor for diabetes, especially for the more prevalent form, type II (also called adult onset or non-insulin dependent) diabetes. A high-fat diet and lack of exercise has contributed to the rise in obesity and consequently to increased incidence of the disorder among Americans. Being overweight and carrying excess fat particularly around the belly decreases the body's ability to use insulin, the hormone that regulates glucose by delivering it from the bloodstream to the cells. As a result sugar builds up in the bloodstream instead. The fat connection is supported by the findings of a Diabetes Prevention Program study sponsored by the National Institute of Diabetes and Digestive and Kidney Diseases www.niddk.nih.gov. A low-fat, low-cal diet and moderate exercise regimen showed a 5 to 7 percent weight loss and 58 percent reduced incidence of diabetes in a group of pre-diabetic and overweight participants. In contrast the drug metformin, which increases insulin sensitivity, lowered incidence by 31 percent.

Why go vegetarian?

A vegetarian lifestyle is more aligned to the above-mentioned approach towards management of diabetes. The diet fits the bill as it excludes high calorie and saturated fat-laden animal products and focuses on whole grains, legumes, vegetables, and fruits instead. You get the necessary vitamins and minerals for your nutritional needs and also gain better control over diabetes. The all-important fiber content of the food serves the following purposes.

 * A fiber–rich meal makes one feel full, which reduces the craving for “empty calorie” foods. This in turn aids in maintaining crucial weight control.

 * Dietary fiber is therapeutic in pre-diabetic conditions, and also plays a protective role by lowering the incidence of developing type II diabetes in older persons.

  * Fiber is associated with lower daily insulin requirements in type I (insulin-dependent) diabetes.

 * Fiber, particularly the soluble type such as that found in beans, fresh peas, corn, zucchini and apricots improves blood sugar control in both type I and type II diabetes.

 * Soluble fiber lowers cholesterol levels and provides folate. This in turn lowers the risk of getting heart disease for which diabetics are more susceptible.

 There is a wealth of research that upholds the role of fiber in a diabetic diet. The May 2000 issue of The New England Journal of Medicine ( http://content.nejm.org ) published the results of a study conducted by the University of Texas Southwestern Medical Center in Dallas. When subjects with type II diabetes were put on 50 gm of fiber (25 gm soluble and 25gm insoluble fiber) eating plan, the diet significantly lowered their blood glucose and cholesterol levels as well as reduced hyperinsulinemia (excessive insulin levels in the bloodstream). The Journal of the American Dietetic Association in its March 2001issue ( http://www.adajournal.org) reported the findings of University of Cincinnati Medical Center under its Diabetes and Pregnancy Program. When pregnant women with type I diabetes upped their fiber intake to 20.5 gm/day, their daily insulin requirements were reduced by 16 to 18 percent.

That a vegetarian diet being the best source of fiber can help at every stage is evident. Replacing 6 ounces of meat with 1 1/2 cups of beans alone can reduce dietary fat by over 10 percent and add 10-25 gm of dietary fiber. The American Dietetic Association ( http://www.eatright.org ) advocates the consumption of adequate amounts of fiber from a variety of plant foods and recommends aiming for 20-35 gm/day. Their menu for diabetics incorporates five servings of fruits and vegetables in their meals as well as snacks. However in the light of recent research nutrition experts suggest diabetics partake nine servings of the vegetable and fruit food group and six servings of whole grains for optimum benefit.

Easing the changeover

Are you  convinced of the power of vegetarian fare, but find the diet too restrictive to follow? The fact is today more than ever you have a slew of delicious choices available when eating out or buying ready-to-eat meat substitute foods. The American Diabetes Association has also revised its meal exchange list due to the growing interest in reduced fat and vegetarian food products. For at-home cooking, several online resources bring you vegetarian recipes that suit your diet and appeal to your palate. In addition sites that cater to diabetics such as Diabetic Gourmet Magazine diabeticgourmet.com and Recipesource.com www.recipesource.com/special-diets/diabetic/vegetables feature vegetarian cooking ideas and nutritional analysis of each dish, which makes planning your menu even easier. You will see how the intrinsic flavor of vegetables and fruits can be enhanced with lemon juice, vinegar, herbs and even a dash of canola oil (or salad dressings made from them). Before long you will be turning out treats such as Teriyaki Vegetable Kabobs that are scrumptious without piling on calories.

  Related links

National Institute of Diabetes and Digestive and Kidney Diseases ( http://diabetes.niddk.nih.gov/)

The New England Journal of Medicine ( http://content.nejm.org ) 

American Dietetic Association ( http://www.eatright.org )

American Diabetes Association ( http://www.diabetes.org )

Vegetarian Nutrition Dietetic Practice Group ( http://www.vegetariannutrition.net/vn_articles/change_to_vn.htm )

Vegetarian Times ( http://www.vegetariantimes.com )

Diabetic Gourmet Magazine ( http://diabeticgourmet.com )

RecipeSource.com ( http://www.recipesource.com/special-diets/diabetic/vegetables )

Archana Khambekar is a freelance writer of health and lifestyle related articles. She regularly contributes to several online and print
publications. She has been a vegetarian for the past three years. You can reach her at archana@mindspring.com  

Article Copyright 2002 Archana Khambekar