Choosing healthy foods helps improve blood sugar levels and reduce accumulated body fat, even without counting calories or limiting food quantities.
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A recent clinical study found that following a low-fat, vegan diet for 16 weeks helped people with type 2 diabetes lose weight and improve insulin sensitivity and pancreatic function.
The results showed that participants achieved the following improvements during the study period:
Participants lost an average of 6 kilograms, which is equivalent to 6.6% of body weight.
The fat accumulated in the liver decreased by 33%.
The volume of visceral fat surrounding the internal organs decreased by approximately 290 cubic centimeters.
The level of glycated hemoglobin (HbA1c), which reflects average blood sugar over the previous months, decreased by one percentage point.
Indicators of insulin sensitivity and the function of beta cells in the pancreas responsible for its production have improved.
Total cholesterol and LDL (bad) cholesterol levels have decreased.
The researchers also recorded a decrease in the accumulation of compounds known as "advanced glucose metabolites" (AGEs), which are associated with tissue damage and insulin resistance.
The diet was based on low-fat plant-based foods, allowing participants to eat until they felt full, without setting a calorie limit.
- Vegetables and fruits.
- Whole grains.
Legumes.
The calories in the diet were distributed as follows: approximately 75% from carbohydrates, 15% from protein, and 10% from fats.
Does the system require calculating calories?
Dr. Hana Kahleova, lead author of the study and director of clinical research at the Physicians Committee for Responsible Medicine, said the findings suggest that changing the type of food and focusing on healthy plant-based foods may help reduce liver fat and improve the pancreas's ability to produce insulin, without the need to count calories or weigh food portions.
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