Paleo Diet and Diabetes: What Are the Benefits and Risks?

In recent years, the popularity of the diet has skyrocketed, with many of its proponents touting paleo’s health benefits — namely, as an effective way to improve health and lose weight.

A study involving 14 people suggested that those living with type 2 diabetes who followed the paleo diet were able to lower their blood pressure, stabilize their blood sugar levels, and reduce their cholesterol significantly in only two weeks. Other study participants who followed a traditional diet recommended by the American Diabetes Association (ADA) — which emphasizes a plant-based model but also includes low-carb recommendations — saw little to no improvement. Study authors gave participants enough food to prevent them from losing weight, eliminating the possibility that the health improvements came simply from shedding pounds.

But other studies suggest that such short-term improvement is not unique to the paleo diet and that the long-term link between paleo and type 2 diabetes is inconclusive. And while there are various versions of the paleo diet, those that are heavy on red meats and saturated fats can increase risks from higher cholesterol levels.

Researchers aren’t sure why the paleo-diet followers in the study had better health outcomes, but it’s possible that paleo-friendly foods might be better suited for a type 2 diabetes diet than other foods, says Lynda Frassetto, MD, a nephrologist at UCSF Medical Center in San Francisco and the study’s lead researcher. “We believe there are multiple factors involved, including more fiber, leading to decreased uptake of sugar from the intestines, more micronutrients and antioxidants, and potentially a healthier impact on gut microflora,” says Dr. Frassetto.

Frassetto says these findings suggest that not all carbs are created equal. Carbs from fruit, vegetables, whole grains, and beans come packaged with vitamins, minerals, and fiber, making them better for you than carbs from processed foods, according to the Harvard T.H. Chan School of Public Health.

The study by Frassetto and team also found that lean cuts of meat and other foods found in the paleo diet, such as fruits, vegetables, and nuts, in the short-term improved insulin sensitivity and lipid levels in people with type 2 diabetes.

People with type 2 diabetes who follow a paleo diet may find that it helps them better control their blood sugar, says Melissa Joy Dobbins, RDN, CDCES, the founder of Sound Bites in Wilmette, Illinois. “You’re eating hardly anything that would raise your blood sugar,” Dobbins notes. “You’re really restricting carbs, and that can keep your blood sugar down.”

The diet also encourages whole, unprocessed foods, which is a healthy approach, Dobbins adds.

Plus, the “bulkiness” of the foods may mean you’ll feel full on fewer calories, encouraging weight loss, which is also beneficial for people with type 2 diabetes who are overweight, to minimize the risk of complications, according to the ADA.

Finally, a randomized controlled study looked at how the paleo diet, and the paleo diet plus exercise, affected weight and blood sugar control in a group of 32 people with type 2 diabetes. Researchers found that after 12 weeks, regardless of exercise, the paleo diet helped improve blood sugar control and reduce body fat, among other benefits, and those who also exercised enjoyed the additional health benefits of preserved lean muscle mass and boosted heart health. Nonetheless, this study was small and short, so more research is needed before scientists know whether combining paleo and exercise may offer heart health benefits for these individuals.

Source: everydayhealth.com