Kickstart Insulin Function with Plant-Based Foods

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vegetablesDiabetes rates are on the rise and Washington is no exception: one in three adults has elevated blood sugar and a third of children are on their way to full-blown diabetes, which, at $85,000 or more over the course of a lifetime, is expensive to treat. Our medical systems aren’t equipped for this influx and our bodies can’t handle it.

The question isn’t “How did we get here?” but “How can we fix it?” And fast.

One solution is to kickstart insulin function with plant-based foods. Regardless of your health insurance plan, this option is already available: a plant-based vegan diet – centered around vegetables, fruits, whole grains and legumes – combats insulin resistance and significantly improves blood sugar control. This approach, funded by the National Institutes of Health in a landmark study in 2003, lowers A1c by 1.2 percentage points, an amount better than metformin. More recently, a vegan diet was shown to treat the symptoms of diabetic nerve pain, the pain or tingling sensation in your feet and hands.

Excess fat becomes locked inside our cells, creating insulin resistance. A low-fat, plant-based diet helps drain the fat from our cells and gives our bodies the nutrients it needs.

The “side effects” of a low-fat vegan diet are all positive: weight loss, low blood pressure and healthy cholesterol. In a 5-month study in the workplace, participants even saw gains in productivity, reduced absenteeism, and alleviation of anxiety, depression and fatigue.

The best part is that it’s easy to follow. So how do you get started?

Build your meals around the new four food groups: vegetables, fruits, whole grains and legumes.

Vegetables: All vegetables, especially the dark leafy green, red, and orange varieties. Eat sweet potatoes instead of white potatoes.

Fruits: Favor apples, pears and fresh cantaloupe over varieties with a high-glycemic load, like watermelon and pineapple.

Whole Grains: Steel-cut oats, pumpernickel, barley, rye, and pasta, cooked al dente, are on the menu.  Many people are surprised to learn that pasta has a lower glycemic load than brown rice or whole wheat bread.

Legumes: Lentils, beans and peas are excellent sources of protein and fiber. They provide a hearty texture for bean-based burgers, soups, chili and stew.

A plant-based vegan diet can be as simple as opting for a bean burrito at the local taco shop or ordering a veggie burger the next time you’re at the airport. Tom Brady and Beyoncé rely on plant-based fuel for star-powered performances, and it’s a strategy that former president Bill Clinton credits for saving his life. While we can’t guarantee you a spot at the Super Bowl, we’ll work with you to keep your weight, blood pressure, cholesterol and insulin levels in an optimal range. We’ll even keep brownies and cake, made with healthful ingredients, like black beans and applesauce, on the menu.

If you’re in the Washington DC area, you can learn more about how this can work for you by stopping by one of the Physician Committee’s free Food for Life cooking and nutrition classes. We’ll show you how to read food labels, provide a grocery store tour, and demo quick and delicious meals, including green smoothies, braised kale, and black bean chili.

Photo from here, with thanks.

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January 2023