Hint: It most probably involves doing away with eating animal-based protein
Long-term studies show that the consumption of animal products like meat, poultry, eggs, dairy and fish carry with it a high risk of developing type 2 diabetes. A quick look at thediabetesandhealthclinic.com shows a list of the compelling reasons why people with the lowest intake of animal protein may also have the lowest risk of developing type 2 diabetes. It cited, for instance, that saturated fat, which we predominantly get from eating animal products, readily gets into our cells and can block glucose, contributing to insulin resistance and type 2 diabetes. People who eat animal products have higher levels of intramyocellular lipids (fat in your cells). Saturated fat is one of the main drivers of insulin resistance.
New York Times’ best-selling author of “How Not To Diet” and NutritionFacts.org founder, physician and nutrition expert Michael Greger, MD, FACLM, mentions the brand Quorn Chicken-less Chicken as actually better than chicken.
Quorn, which was created as an alternative to meats, uses mycoprotein as the main ingredient of its products, and replicates the taste and texture of traditional beef, pork, fish, and chicken. And as it turns out, it has significant health benefits, as well.
In one chapter of his book, Greger cited the EPIC study that links meat consumption with increased weight gain. The study, which enrolled hundreds of thousands of men and women assessing their dietary intakes, and then following up with them for years, revealed that the consumption of poultry, for instance, appeared to be the most fattening.
Greger cited another study involving thousands of men and women for a 14-year period that showed a similar finding.
In his book, Greger also provided valuable pointers on how to lower the insulin spikes that lead to type 2 diabetes: By decreasing insulin exposure by choosing foods that cause less of an insulin surge. He pointed out randomized trials showing that swapping out refined grains in favor of whole grains reduces insulin spikes likely due to fiber content.
However, he also gave the reminder, “Insulin doesn’t just deal with carbohydrates after a meal, but protein and fat as well.”
He wrote: “We’ve known for more than half a century that if you feed people steak, their insulin levels go up. Pretty much pure protein (like whey powder) and pure fat can have 60% higher insulin reaction to pure sugar compared to lentils alone. That’s why we need more than glycemic index. We need an insulin index. We need to feed people dozens of different foods and just measure what kind of insulin they get. And that’s exactly what researchers did.”
“How Not to Diet” revealed that beef and fish cause more insulin to be released in the system. Greger wrote that in terms of meat, the original study looked only at beef and fish, but subsequent studies found the insulin response to chicken and pork was just as high.
Greger continued: “It turns out meat protein causes almost exactly as much insulin release as pure sugar. So, based on their own logic, low carbers and paleo folks should be reaching for big bowls of pasta rather than meat.”
He stressed: “The study showed those eating plant-based diets average significantly lower insulin levels and have less insulin resistance, even compared to non-vegetarians at the same body weight. In fact, those who eat meat have up to 50% higher insulin levels in their bloodstream.”
In addition, Greger cited the work of University of Memphis researchers who placed men and women on a plant-based diet and got significant drops in insulin within just three weeks. But when the researchers added egg whites to their diets, there was a rise in insulin output by as much as 60% within just four days.
“Fish and poultry may be even worse,” Greger pointed out. “Add about half a can of tuna to some spaghetti, and induce about a 70% higher insulin spike in diabetics. Skinless chicken breast and white rice cause an insulin reaction closer to straight sugar than rice alone. Compared to chicken.”
In comparison, Greger observed that the “chicken-free” variant of Quorn results in 41% less insulin reaction within 15 minutes.
Furthermore, Greger said that the particular Quorn variant was found to be more satiating among participants in the study.
Quorn vegan and vegetarian variants are available in selected supermarkets in the Philippines. Apart from Quorn, numerous other meat substitutes—imported and locally made—are now available in physical stores and in online markets. There are also plenty of vegan restaurants and stores offering healthy, delicious, and animal cruelty-free food and merchandise in the major cities and provinces.
Know all the details of Greger’s findings in his book “How Not To Diet”. Check out www.nutritionfacts.org/books/how-not-to-diet/citations to know his source materials for the book.