Diabetes is a disease that affects 422 million people worldwide and causes approximately 1.5 million deaths each year. Type 1 diabetes can be caused by genes, but type 2 diabetes is thought to have external causes and is preventable. The results of the new study published in the Annals of Internal Medicine indicate that intermittent fasting could play an important role in this prevention.
How to prevent type 2 diabetes through intermittent fasting? How can the food industry get involved?
What is the best way to prevent type 2 diabetes through intermittent fasting?
Researchers found that limiting food intake to 10 hours per day improved important health markers, such as metabolic syndrome, a group of conditions associated with stroke, heart disease, and type 2 diabetes.
Researchers from the University of California, San Diego, School of Medicine, in collaboration with researchers from the Salk Institute, have discovered that a time-restricted diet, a type of intermittent fasting, can improve the health of people with prediabetes and metabolic syndrome. The results showed significant improvements in key cardiometabolic markers, such as blood sugar and cholesterol.
Our bodies process sugars, fats, and carbohydrates very differently depending on the time of day.
Satchidananda Pande, a professor and co-corresponding investigator at the Salk Institute and co-author of the study, said, "Our bodies process sugar and fat differently depending on the time of day." On a time-restricted diet, we tap into the body's wisdom by harnessing daily circadian rhythms and restoring metabolism.
Circadian rhythms refer to the cycles that occur every 24 hours in biological processes. They affect nearly every cell in the body. Researchers believe that erratic eating habits may cause symptoms of metabolic syndrome, such as increased abdominal fat or abnormal triglycerides and cholesterol levels.
The results also revealed that the time-limited eating group experienced decreases in weight, BMI, and abdominal core fat. This type of fat is closely associated with metabolic diseases. Participants did not lose lean mass, which can be a problem during weight loss.
The team members believe the study's results support the argument for time-restricted diets as an effective and inexpensive way to improve cardiometabolic fitness. However, they emphasize the need for additional studies over a longer period to confirm whether this type of diet can maintain its benefits and reduce the risk of chronic disease.
Taub said there is an urgent need for effective, affordable, and accessible treatments. Our research shows that lifestyle interventions such as time-restricted eating can have a significant impact on a person's health trajectory.
Intermittent Fasting: Types
- Limited Time Power:It is recommended to fast for at least 12 hours a day. The 16:8 method is popular because it involves a 16-hour daily fast followed by an 8-hour eating window.
- The 5:2 diet:It involves eating normally 5 days a week and limiting calories to 500-600 the other 2 days.
- You can't stop eating.It is necessary to fast for 24 hours once or twice a week.
- Fast every other day:This diet aims to have you fast every other day.
- The Warrior DietThis diet involves eating small portions of raw fruits and vegetables during the day, and a large meal in the evening.
What foods and drinks can support an intermittent fasting diet?
People like the late Dr. Michael Mosley are advocates of intermittent fasting.
Mosely said, "I was diagnosed with type 2 diabetes because I was obese, hypertensive, had high blood sugar, and high cholesterol." Mosely: "I lost 20 pounds and returned to normal blood sugar, cholesterol, blood lipids, and blood pressure after being introduced to intermittent fasting. All of these things helped change my life."
It is as important when you eat as what you eat.
But Dr. Mosely was quick to point out that "what you eat is just as important as when you eat," and this is where the role of the food and beverage industries comes in.
Brands have the opportunity to develop meal plans tailored to those adopting intermittent fasting. This is especially true for the 5:2 diet, where fasting days require careful calorie tracking. This is a great opportunity for brands to create new products that provide essential nutrients, such as protein and fiber.
Christina Vetter, founder of gut health brand Zoe, says that when you're not fasting, it's important to eat a varied and healthy diet. High-quality protein and fiber can help you feel fuller for longer.
What is diabetes?
Diabetes is a chronic metabolic disease characterized by high levels of glucose in the blood (also called blood sugar). Over time, this high blood sugar can cause serious damage to the heart, blood vessels, kidneys, nervous system, and eyes.
Type 1 and type 2 diabetes are the two main types.
- Type 1 diabetes (also called insulin-dependent diabetes or juvenile diabetes) is a chronic disease in which the pancreas does not produce enough insulin.
- Type 2 diabetes occurs when your body is resistant to insulin or doesn't produce enough of it. Over the past three decades, the prevalence of type 2 diabetes has increased dramatically.
The World Health Organization estimates that 422 million people worldwide have diabetes, the majority of whom live in low- and middle-income countries. Diabetes is directly responsible for approximately 1.5 million deaths each year.
Source: Randomized controlled trial of time-restricted feeding in adults with metabolic syndrome
Publication date: October 1, 2024
DOI: 10.7326/M24-0859
Authors: Emily NC Manoogian, PhD, Michael J Wilkinson, MD, Monica O'Neal, BS, et al.
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