Could the vegan 5:2 reverse your diabetes?
Ditching meat and dairy two days a week could aid weight loss and balance insulin levels, says AMY PACKER
VEGANISM is one of the fastest growing lifestyle choices globally, with more than 500,000 people pledging to ditch animal products during January – a quarter of them in Britain.
We know plant-based is better for the planet and evidence is mounting that it can lower cholesterol levels, as well as reduce rates of cancer and heart disease.
But going vegan full-time can be hard work, requiring us to put more thought into meals and ditching cakes and chocolate as well as meat.
But you can still dip a toe into the vegan lifestyle and reap the benefits.
According to leading diabetes remission doctor Ian Braithwaite, following a plant-based diet for just two days each week could be sufficient to transform your health – he even goes as far as suggesting it could help reverse type-2 diabetes.
“Committing to being vegan is a dra stic lifestyle change and not realistic for everyone,” says Dr Braithwaite, CEO of online diabetes prevention and reversal programme Habitual. “However, incorporating a vegan diet for just two days a week can help you consume more whole grains, fruits, veg and nuts, as well as limiting the intake of animal products which can contribute to weight gain and the development of diseases like type-2 diabetes.”
It isn’t purely about weight loss though. “Plant-based diets also improve the secretion of insulin in people with type-2 diabetes,” says Dr Braithwaite.
Studies have discovered they help boost the production of incretin, the hormone that stimulates insulin secretion after eating food.
“Type-2 diabetes develops when the body becomes resistant to insulin or can’t produce enough to manage high blood sugar levels.
“So incorporating a few more vegan days into your week can help to take control of this problem.”
In addition, plant-based diets boost fibre intake. While the NHS recommends adults consume 30g of fibre every day, on average we consume only 18g. Vegans have been shown to eat closer to 50g.
“Fibre is plentiful in plant-based food and plays an important role in diets, slowing the absorption of sugar and improving blood sugar levels,” says Dr Braithwaite. “It’s why a healthy diet that includes fibre has been found to reduce the risk of type-2 diabetes.”
Addressing type-2 diabetes has never been more urgent. There’s a nasty irony to the fact lockdown has contributed to increasing waistbands – almost half of us say we have gained significant weight – while the virus we’re staying in to avoid has a devastating effect on those carrying excess pounds or living with diabetes.
And the pandemic has led to many new cases going undiagnosed.
“The last 12 months have seen many people gain weight, with more than one in three now
predicted to be pre-diabetic,” says Dr Braithwaite.
“However, fears of visiting the GP have prevented people from getting the help they need and with levels of diagnosis dropping by 70%, I expect the real figure to be even higher. It is likely more than 100,000 additional people are living with undiagnosed type-2 diabetes in the UK alone.”
So as well as getting ourselves checked out, perhaps it really is time we all adopted the vegan 5:2.
“Weight is directly related to the onset of type-2 diabetes and it is well reported that a vegan diet can help shed pounds,” says Dr Braithwaite.
“Avoiding meat and dairy for just two days a week will help to create healthier habits associated with food for long-term weight loss and maintenance.”
The last 12 months have seen many people gain weight, with more than one in three now predicted to be pre-diabetic
Do ctor Ian Braithwaite