Tag Archives: intermittent fasting

Could intermittent fasting help your diabetes control?

intermittent fasting, fasting, health, weight loss, dietWhen it comes to diabetes control, you may know that carbohydrate intake must be controlled. Along with this, intake of certain concentrated sweets and sugary drinks should be limited. Also, a plant-based diet has been shown to help diabetes. Besides these traditional methods of controlling blood glucose through diet, meal timing, like intermittent fasting, may also help. Recent studies show that limiting meal times to a certain portion of the day may help improve weight and metabolic health.

What is meal timing?

Meal timing can describe a number of different ways of eating. For athletes it may mean timing meals before and after workout to ensure sufficient energy. However, for those with diabetes, it may mean planning out carbohydrate intake to control blood glucose levels. Also, meal timing could mean intermittent fasting, which limits the amount of time a person eats during each day.  Research over the past few years shows that intermittent fasting may help improve metabolic health parameters. This in turn could help improve blood glucose control in those with diabetes.

What is intermittent fasting?

There are several forms of intermittent fasting (IF), but the premise for all forms is similar. Basically, IF limits the amount of time each day that a person eats so that the body can heal during hours of fasting. The most common forms of IF include:

  • Fasting for 12 hours a day: Those starting out on IF can use this method to help your body adapt to fasting gradually.
  • The 16:8 method:  This method of IF involves fasting for 16 hours a day, and limiting eating to 8 hours daily.
  • The 5:2 method: This method of IF involves eating a healthy, balanced diet for 5 days. Then on the other two days, you consume only 500 to 600 calories on two, non-consecutive days of the week
  • Alternate day fasting: This method of IF involves fasting every other day. On fasting days, you can consume either no food or only about 500 calories. Although, you should consume plenty of low to no calorie fluids for hydration. This is an extreme form of IF, so be sure to ask your doctor before starting to make sure its safe for you.

IF and blood glucose control

Recent research shows that IF may help those with diabetes control their blood glucose. One study involved three case studies of patients with diabetes that followed IF.  Each patient fasted for 3 to 4 days a week for 7 to 11 months. Study results show that patients were able to lose significant amounts of weight and reduce their HgA1C levels. An HgA1C level is the average blood glucose level of a person over three months.

Another study looked at the effect of a 1-week trial of IF on 15 men at risk of diabetes. These men only consumed food for nine hours during the day, and then fasted for 15 hours.  During their feeding times, they consumed their regular diets. Study results show that restricting eating time during the day can help improve blood glucose levels. In turn, this could help those at risk for type 2 diabetes to lower their risk of this chronic disease.

Other ways to control blood glucose levels

Besides changes in diet, there are other ways a person can control their blood glucose levels such as the following:

  • Exercise: Staying active most days of the week for at least 30 minutes can help you improve insulin sensitivity and control blood glucose. You don’t have to exercise all 30 minutes at once. Just a few minutes of exercise throughout the day adds up to better blood glucose and overall health.
  • Medication: Be sure to follow the medication regimen recommended by your doctor to help control your blood glucose levels. Also, visit your doctor often to keep track of your blood glucose levels and tweak your dosage if needed.
  • Manage stress: Since stress can increase your blood glucose level, it’s important to manage stress to control blood glucose levels. Working with a psychologist, learning to relaxation breathe, or taking yoga classes can help you manage stress.
  • Take a daily supplement: If your doctor is ok with it, then a daily supplement might help blood glucose control. A supplement such as Glucarex by VitaSciences contains ingredients like cinnamon and alpha lipoic acid can support weight loss as well as healthy metabolism and blood glucose levels.

-written by Staci Gulbin, MS, MEd, RD of LighttrackNutrition.com

References:

Cohut, M. (May 2, 2019) “To control blood sugar, set strict meal times.” Medical News Today.

Furmli, S., Elmasry, R., Ramos, M. and Fung, J. (October 2018) “Therapeutic use of intermittent fasting for people with type 2 diabetes as an alternative to insulin.” BMJ Case Rep., 2018: bcr2017221854.

Leonard, J. (last reviewed June 28, 2018 by Butler, RD, LD, N.) “Seven ways to do intermittent fasting.” Medical News Today.

Mayo Clinic (May 6, 2017) “Diabetes management: How lifestyle, daily routine affect blood sugar.”


  • Can intermittent fasting help those with diabetes?

    intermittent, fasting, health, weight loss, dietDiabetes can be a tough disease to manage. From doctor’s visits to medications to daily blood glucose checks, it can be a lot to juggle for anyone. Not only that, but having diabetes means diet changes that can make every meal or snack a challenge.  Counting carbohydrates and reading labels can become a new task to take on every time you buy groceries. This can be time-consuming and can also make social events stressful.

    But what if someone told you that by simply cutting back on the hours you eat, you could help control your diabetes better? A recent study shows that intermittent fasting may be a new treatment for type 2 diabetes control.

    What is intermittent fasting? 

    Intermittent fasting (IF) is a way of eating that involves extended periods of fasting coupled with periods of eating. The theory behind IF is that during fasting, your body will have time to heal.  In any case, cutting back on the hours you eat during the day can help reduce snacking and in turn total calorie intake. This can help with controlling weight and any conditions related to weight like diabetes and heart disease.

    There are several forms of intermittent fasting.  All forms of IF are focused on helping  your body adapt to less eating hours each day. The three major forms of IF include:

    • Alternate day fasting: This type of fasting consists of one day of no food restriction followed by a day of only eating one meal equal to 25-percent of your daily calorie needs. Your daily calorie needs would be the number of calories your body needs to maintain your current weight.
    • The 5:2 fasting regimen: This regimen involves 2 days of whole day fasting each week. On these non-consecutive fasting days, you would consume no more than 25-percent of daily calorie needs. The other five days would consist of no food restrictions. However, healthy eating within your daily calorie needs is suggested for the most benefit.
    • Time-restricted feeding: This regimen is most common with those following an IF lifestyle. It involves setting a fasting period as part of your daily routine. When you are starting out on this regimen, you may have just 12 hours of fasting. Therefore, if you stopped eating at 9 pm every night, you wouldn’t eat again until 9 am the next morning. This 12:12 regimen of fasting would help your body used to the idea of not eating as long.  Over time, you can extend your period of fasting as you choose. A popular form of this diet is the 16:8 diet, which involves 8 hours of eating and 16 hours of fasting.

    When following an IF regimen, your eating hours should still consist of healthy eating. If you continue to consume lots of high sugar and highly processed foods, then you will not gain the most health benefit. Therefore, during eating hours you should consume mostly whole foods and a balanced diet low in sugar and refined carbohydrates.

    Intermittent fasting and type 2 diabetes

    A recent study looked at the effect of IF on type 2 diabetes control. This small study involved three patients observed over several months.  Patients had six hours of diabetes education and insulin adjustments at the start of the study. They were then instructed to follow three 24-hour fasting periods each week. On fasting days the patients only consumed dinner.  Then on non-fasting days they consumed lunch and dinner. A low-carbohydrate eating regimen was recommended for all meals during the study period.

    Patients had an exam twice a month with labs, medication changes, and insulin adjustments completed as warranted. After several months, all of the patients were able to discontinue their insulin. Two of the patients were also able to discontinue their diabetes medication.  Also, all three patients had improvements in their body mass index, waist circumference, and HgA1C levels. This study warrants further research on a larger scale to see if IF could help those with type 2 diabetes.

    Other ways to control your type 2 diabetes

    Besides changing your diet, there are other things you can do to help control your type 2 diabetes. Read below for some simple steps you can make in your lifestyle today. These small steps can make a big difference in helping to control your type 2 diabetes.

    • Stay active: Moving more each day can help to keep your blood glucose levels stable and manage your weight. In turn, this can help you to better control your type 2 diabetes. Therefore, try to be active for 30 minutes total each day for most days of the week. This could involve walking, biking, aerobics, dancing, cleaning house, or swimming, among other things.
    • Visit your doctor regularly: Visiting your doctor every 3 to 6 months can help you stay healthy. Your doctor can also check your labs and adjust your medication as needed to help you control your diabetes better.
    • Take a daily diabetes-friendly supplement: Taking a daily supplement to help with blood sugar control may also be helpful. A supplement like Glucarex by Vita Sciences can naturally support metabolism, weight loss, and blood glucose control. It does this through natural ingredients like chromium, cinnamon, and alpha lipoic acid that have shown to help support healthy blood sugar levels.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    Furmli, S., Elmasry, R., Ramos, M., and Fung, J. (2018) “Therapeutic use of intermittent fasting for people with type 2 diabetes as an alternative to insulin.” BMJ Case Reports, doi:10.1136/bcr-2017-221854

    Harvard T.H. Chan School of Public Health (accessed October 14, 2018) “The Nutrition Source: Diet Review: Intermittent Fasting for Weight Loss.”

    National Institute of Diabetes and Digestive and Kidney Diseases (May 2017) “Type 2 Diabetes: What is Type 2 Diabetes?”