Diet + exercise reverses Metabolic Syndrome & Type 2 Diabetes in 3 weeks!

[RedOnce]

A UCLA study published online on January 9, 2005 in The Journal of Applied Physiology found that just three weeks of a high-fiber low fat diet combined with an exercise program reversed metabolic syndrome and Type 2 diabetes in about half the participants who tried it. The study shows, contrary to common belief, that Type 2 diabetes and metabolic syndrome can be reversed solely through lifestyle changes. Metabolic syndrome is frequently a precursor of type 2 diabetes.

"Most of the population is under the belief that it takes a long time to see improvement. But, we found that we could reverse diabetes and metabolic syndrome within three weeks, despite the fact that these men were still obese," said one of the study's authors, Christian Roberts "If you have diabetes or metabolic syndrome, you need to know that they are reversible, and you can improve your heart disease risk profile without normalizing your body weight,"

Their diet was designed at the Pritikin Longevity Center and included 65 percent to 70 percent complex carbohydrates (fruits, vegetables and whole grains), 15 percent to 20 percent protein (soy, beans, nuts and occasionally fish and poultry), and 12 percent to 15 percent fat (less than half from saturated fat). The study participants were allowed to eat as much as they wanted of fruits, vegetables and whole grains, so Roberts said they weren't left feeling hungry. Additionally, the men began exercising 45 to 60 minutes daily on a treadmill and did both level and graded walking. Roberts said the men walked at a moderate pace, which meant they could talk while exercising...

Thirty-one men between the ages of 46 and 76 participated in the new study. All of the men were either overweight or obese. All of the volunteers had at least one risk factor for metabolic syndrome, and 15 were diagnosed with metabolic syndrome -- a collection of health risks including excess fat, high cholesterol, high blood pressure and insulin resistance. Thirteen of the men had type 2 diabetes. Several had neither condition.

Results of the study appear in the Jan. 10 online issue of the Journal of Applied Physiology.

http://www.lef.org/newsletter/2006/2006_01_10.html
http://www.forbes.com/lifestyle/health/feeds/hscout/2006/01/11/hscout530227.html
http://www.medicinenet.com/script/main/art.asp?articlekey=57422

[TechBear_Seattle]

1. Pritikin Longevity Center

In other words, a special interest "research" group funded by the producers of the Pritikin diet have "proven" SURPRISE! that their diet is capable of doing miracles. Rather like a R. J. Reynolds front group "proving" that tobacco smoke is not only NOT responsible for lung cancer but is actually good for you and your little children, isn't it?

Until and unless it is replicated by independent research, their paper isn't even worth using in the bathroom.

[berni_mccoy]

2. 65 - 70% COMPLEX CARBS!?!?! I just can't believe the results of this

Complex Carbs raise blood glucose by the same amount as regular carbs. The difference between complex and regular carbs boils down to the glycemic index. It's the glycemic index of the food that determines how fast the sugar is absorbed. And even so, Fruits, while they do contain complex carbs, ALSO contain regular, fast-acting carbs. So I find that 65-70 number already not realistic (based on the diet). Now, if you are going to eat carbs, by all means, fruits, veggies and whole grains ARE THE FOODS to eat. However, someone with type 2 diabetes should AVOID that large of a percentage of carbs in order to maintain good glucose control. You should NEVER eat JUST CARBS if you have diabetes. Always balance your carbs with a protein in order to even out the absorbtion of glucose. Until an independent group VALIDATES this study, I consider HIGHLY SUSPECT.

I can just now see a bunch of people with type 2 diabetes rushing to eat all the fruit they want and ending up with high numbers... for goodness sakes!

[calico1]

3. I agree. This is such a disservice.

BTW, every time I have tried to eat high carb, low fat I have felt terrible, bloated and just "uuuggghh." Diabetes runs in my family though I don't have it. I am not going to go load up on carbs. That is nuts.

[berni_mccoy]

5. My son was diagnosed with type 1 diabetes a year ago

Since then, with a balanced diet and exercise, use of insulin pump, and very careful monitoring, we've taken his HbA1c from 7.2% to 6.2%. He's now on hi end of normal glucose and has excellent control, but it comes at a price: diet, exercise and a ton of effort, but a small price to pay to give him another 10-15 years without complications. His meals typically have 40-50g carbs and that is always balanced with protien, fat and fiber, and his carbs are 90% from natural sources (limited refined/processed sugars, occasional birthday/holiday treats; he's just a kid and we want him to enjoy his childhood).

[calico1]

8. That sounds like a good plan for him.

I eat a little less carbs--maybe 40 % or so, but I am not a kid. No doubt he uses the extra energy. The good thing is that starting him off on the right path now will make it second nature to him and he will know how to eat when he's got the make the choices for himself. Hope he is doing ok. :-)

[philb]

12. they are talking about complex carbs; not those with bad glycemic index

white bread, potatos, rice, sweets,etc. with bad glycemic index are not on the diet

[RedOnce]

9. Good comments! I was surprised as well. What may be going on...

1) Exercise
A part of the exercise-induced improvement in blood glucose control is explained by looking at the nature of muscles. Muscles are more responsive than fat cells to insulin and glucose, and conditioned muscles are more responsive than unconditioned (Challem 2000). Toned and developed muscles enhance the body's sensitivity to insulin, a process that assists in blood glucose control. Also,Dr. Charles Lardinois, an endocrinologist at the University of Nevada and medical director of the Nevada Diabetes Association (speaking at the ACAM Conference in Nashville, 2001), added that skeletal muscles have a unique ability to take up glucose without the need of insulin. Glucose transporters, known as GLUT-4, regulate the process. Regular exercise induces a greater expression of GLUT-4, thus lowering blood sugar and improving insulin sensitivity.

The exercise advantage was exemplified in the Nurses' and Physicians' Health Studies, showing that physically fit people secrete less insulin after a carbohydrate load (50 grams). Those who exercised at least once a week had one-third less diabetes; studies from Finland confirmed that individuals randomized to an exercise program have a dramatic decrease in the risk of developing diabetes (Manson et al. 1991; Manson et al. 1992; Uusitupa et al. 2000).

From: Exercise: Helpful in Blood Glucose Control http://www.lef.org/protocols/prtcl-042c.shtml#exer


2) High Fiber
A study reported in the New England Journal of Medicine involved diabetic patients consuming a diet supplying 25 grams of soluble fiber and 25 grams of insoluble. (This amount is about double the amount that is currently recommended by the ADA.) The fiber was derived from foodstuffs, with no emphasis placed on special or unusual fiber-fortified foods or fiber supplements. After 6 weeks, tests revealed that the high fiber diet had reduced blood glucose levels by an average of 10%; equally important, levels of circulating insulin were also reduced (Chandalia et al. 2000)

From: Diabetes type II and the syndrome X connection http://www.lef.org/newsletter/2006/2006_01_10.html

[Angry Girl]

11. The fruit thing bothers me too

I might be ok with the complex carbs in the form of broccoli and squash and cauliflower and no refined flour products, but that's not what they're saying.... Imagine eating as many grapes and bananas and pineapple as you wanted. Not a good idea for many.

[Warpy]

4. You WISH it did

While diet and exercise can lower blood sugar levels, they generally take MONTHS to bring a Type II patient down to normal blood sugar levels, and are most successful when they're started as soon as that blood sugar starts to creep above 110 or so. This is a long term process, and dieting and exercising for three weeks will not cure Type II diabetes, as your headline implies. Long term diet and exercise do not cure Type II diabetes, although blood sugar levels may be lowered to normal levels. Stop the exercise or let the diet go or even come down with a cold and those blood sugar levels will shoot right back up.

Diet and exercise are a chronic treatment for a chronic condition. That some men may have found quick benefit in one study shouldn't imply that three weeks of exercies and diet modification will cure anything. It won't. Diet and exercise may only forestall the need for medication in many patients, not eliminate it entirely, should they live long enough.

Also watch those weasel words, which appear in every dietary cure you're going to read: "can" never implies "will."

[RedOnce]

10. No...I HOPE...because it would help a lot of people.

I know we don't always agree but I am learning to respect your clinical experience. Thank you for your comments.

[FloridaPat]

6. I think the big problem is most people believe there is only one

diet for everyone. And I'm not sure if those body type diets are right either. Somehow though, when I go overseas, I loose a lot of weight.

[benEzra]

7. My wife has reactive (postprandial) hypoglycemia

which is often a predecessor of Type II DB (which runs in her family). She did a glucose tolerance test a while back, and after peaking near 200, her sugar went to 42 AND STILL FALLING until the doctor halted the test and gave her something to get her sugar back up. Less than 70 is the criterion for diagnosing reactive hypoglycemia, she had no problem being diagnosed...

Prior to the diagnosis, she had tried high-complex-carb, low-fat for YEARS, with terrible results (weight gain, dizziness, wild sugar swings, periods of intense energy followed by hours collapsed on the couch, inability to stay awake).

After she got the diagnosis of reactive hypoglycemia, she did some research and went with a lower-carb, higher-healthy-fat, high-protein, low-glycemic-index diet to keep her sugar from spiking. She's lost weight, has lost the sugar-swing symptoms, and feels better than she has in years; despite the higher fat diet, her cholesterol and lipid numbers are way down, and her blood chemistry is looking much better than it did.

Type II diabetes CAN be quickly reversed with lifestyle changes. But at least for the millions out there who are reactive hypoglycemics, high-carb/low-fat diets are probably NOT the way to do it...