Plantbased, Lowcarb Diet May Boost Longevity For People With Type 2 Diabetes

A study of more than 10,000 American adults with type 2 diabetes found that low-carb eaters were less likely to die over the next 30 years than high-carb eaters. Photo by RitaE/Pixbay

© RitaE/Pixabay A study of more than 10,000 American adults with type 2 diabetes found that those on a low-carb diet were less likely to die over the next 30 years than those on a high-carb diet carbohydrates. Photo by RitaE/Pixbay

A new study suggests cutting out certain carbs may help people with type 2 diabetes live longer, along with replacing sugar with vegetables instead of steak.

A study of more than 10,000 American adults with type 2 diabetes found that those who ate low carbs were less likely to die over the next 30 years than those who ate more carbs.

But the quality of these low-carb diets was critical: Those who ate moderate amounts of carbohydrates but plenty of vegetables, fruits, high-fiber grains, and beans tended to live longer than dieters. rich in carbohydrates.

Then there were people who ate a low carb diet high in meat and dairy. They did not enjoy such salvation.

Experts say the findings, published in the April issue of the journal Diabetes Care, support popular dietary recommendations to reduce sugar and processed foods and eat more plants.

According to the United States Centers for Disease Control and Prevention, more than 37 million Americans have diabetes, most of them type 2. Type 2 diabetes occurs when the body loses its sensitivity to insulin, which regulates blood sugar.

The disease is often associated with obesity, and diet modification, exercise, and weight loss are cornerstones of treatment.

Low-carb diets are often recommended for weight loss and blood sugar stabilization. Popular diets that drastically reduce carbs, such as the keto diet, are harder to follow over time, says study author Yang Hu, a researcher at Harvard TH School of Public Health.

Hu also says that not all carbs are created equal. Avoiding sugary and starchy foods like white bread and processed snacks makes sense, especially for people with diabetes.

But there are also plenty of healthy carbs, like fiber-rich vegetables and whole grains.

So he and his colleagues wanted to examine how people with diabetes ate over time, including the quality of their carbohydrate choices. Two long-term studies of healthcare workers in the United States examined data and tested more than 10,000 participants who developed type 2 diabetes after the study began.

Participants complete detailed dietary questionnaires over several years. From there, Hu's team developed five different scoring systems: One was based on the amount of simple carbs people ate each day. The other four focused on quality low-carb diets that still favor healthy plant-based carbs or meat and animal products.

In 30 years, less than 4,600 participants have died. But the odds were lower in people whose diets were very low in carbohydrates. When the researchers looked at diet quality, only low-carb plant-based foods appeared to be protective.

People who scored in the top 20% on a healthy, low-carb diet — high in plant-based foods and low in sugar and starch — were about 30% less likely to die than people who scored lower. score among the bottom 20 in the study. . %

It's important to note that people's diets aren't low in carbs, says Julie Stefanski, registered dietitian and certified diabetes educator.

Those in the top 20% for low carb intake typically get about 40% of their daily calories from carbs. That's more than a low carb diet can handle.

Stefanski of the Academy of Nutrition and Dietetics says it's important to supplement this carbohydrate approach with dense plant foods.

"We know people with diabetes need to watch their carb intake," Stefanski said.

But, he added, it is clear that a diet rich in fiber and nutrients has many health benefits.

Stefanski noted that the research team was predominantly white and comprised of educated medical professionals. In the real world, many people with type 2 diabetes cannot easily find or afford fresh, healthy foods.

Stefanski says there are more convenient ways to have frozen vegetables on hand. For example, you can make a healthy, low-carb breakfast by mixing spinach with eggs, she said.

Ultimately, as Stefanski says, there is no one-size-fits-all diet. People with diabetes who need help creating a healthy, balanced, and enjoyable diet can refer their doctor to a dietitian.

The diet is only part of the story, however. In this study, Hu's team found that the link between healthy eating and longevity was strongest among those who exercised regularly, quit smoking and drank moderate amounts of alcohol.

Further information

The Academy of Nutrition and Dietetics provides more information on the prevention and treatment of diabetes.