If you have type 2 diabetes, focusing on when you eat, not what you eat, can help control your blood sugar levels

Effects of type 2 diabetes 1.2 million Australians and, 85-90% Of all diabetes cases. This chronic disease is characterized by high blood sugar levels and causes severe symptoms. health risk. complications These include heart disease, kidney failure, and vision problems.

For people with type 2 diabetes, diet is an important way to manage blood sugar levels, along with exercise and medication. However, we know that personalized and professional dietary advice can improve blood sugar levels; complicated not always accessible.

our new research They looked at the effects of time-restricted eating on blood sugar levels, focusing on when people eat rather than what and how much they eat.

We've found that you can get similar results to personalized advice from a certified practicing dietitian. But it had additional benefits because it was simple, achievable, and easy to sustain, motivating people to make other positive changes.

What is time-restricted eating?

Also called time-restricted eating 16:8 dietbecame popular for weight loss around 2015. Since then, research has shown that it also effective method For blood sugar management in patients with type 2 diabetes.

With time-restricted eating, instead of focusing on what you eat, you limit the amount of time you eat each day. Limit eating to the window during daytime hours, such as 11 a.m. to 7 p.m., and fast the rest of the day. This may also cause you to eat less naturally.

Giving your body a break from constantly digesting food in this way allows it to be in harmony with your natural diet. circadian rhythm. this can help Regulates metabolism and improves overall health.

There may be certain benefits for people with type 2 diabetes. they often their peak blood sugar level morning reading. Delaying breakfast until mid-morning means you have time to do some physical activity to lower your blood sugar levels and prepare your body for your first meal.

How we got here

we, initial research In 2018, we investigated whether time-restricted eating is achievable for people with type 2 diabetes. Participants found that they could easily follow this eating pattern for an average of five days a week for four weeks.

Importantly, they also improved their blood sugar levels and spent less time at high levels. Our past research This suggests that the shorter time between meals may play a role in how the hormone insulin is able to lower glucose levels.

Other research We have confirmed these findings. is also displayed Significant improvement in HbA1c. this is marker It represents the average blood glucose concentration over a 3-month period. it is Key clinical tools Used for diabetes.

However, these studies provided intensive support to participants through weekly or biweekly meetings with researchers.

I know this level of support, but increase We can know how likely it is that people will stick to their plans and improve their outcomes, but everyday Australians living with type 2 diabetes don't easily know.

what we did

among us new researchdirectly compared time-restricted eating to advice from one person. Certified registered dietitianto test whether the results are similar over 6 months.

We studied 52 patients with type 2 diabetes who were currently managing their diabetes with up to two oral medications. The participants were 22 women and 30 men, ranging in age from 35 to 65 years old.

Participants were randomly divided into two groups: a diet group and a time-restricted eating group. In both groups, participants received four consultations over the first four months. Over the next two months, they continued to manage their diets independently, without consultation, and measure the effect on blood sugar levels.

The dietary group focused on making dietary changes to control blood sugar levels, such as improving diet quality (eating more vegetables, limiting alcohol, etc.).

In the time-restricted eating group, advice focused on how to limit meals within a nine-hour period between 10 a.m. and 7 p.m.

Over a six-month period, each participant's blood sugar levels were measured every two months using an HbA1c test. Every two weeks, participants were also asked about their experience changing their eating habits (what they eat and when).

what we found

We have found that time-restricted eating is just as effective as diet therapy.

Both groups had lower blood sugar levels, with the greatest improvement seen after the first two months. Although this was not the purpose of the study, some participants in each group lost weight (5 to 10 kg).

In the study, participants in the time-restricted eating group said they were better adjusted and able to stick to their restricted eating time frames. Many said they had family support and enjoyed early mealtimes together. Some people find that their sleep quality has improved.

After two months, people in the time-restricted group were seeking further dietary advice to further improve their health.

People in the diet group were less likely to stick to the plan. Despite similar health outcomes, time-restricted eating appears to be an easier first approach than making complex dietary changes.

Is it possible to limit eating time?

The main barriers to adhering to a time-restricted diet are social events, consideration for others, and work schedules. These factors can prevent people from eating inside the window.

However, there are many advantages. The message is simple and focuses on when to eat as the main dietary change. This may make time-restricted eating more understandable to people from more diverse sociocultural backgrounds, as it does not require changing the type of food eaten, only the timing.

Many people do not have access to personalized support from a nutritionist and instead receive nutritional advice from their primary care physician. This makes time-restricted eating an equally effective alternative strategy for people with type 2 diabetes.

people should still try to stick with it dietary guidelines Prioritize vegetables, fruits, whole grains, lean meats, and healthy fats.

However, our research shows that as people become more interested in making dietary and other positive changes, time-restricted eating can also serve as a stepping stone for people with type 2 diabetes to take control of their health. showed that it is possible.

Time-restricted eating may not be appropriate for everyone, especially those taking medications that do not recommend fasting. Before trying this dietary change, it's best to consult a health care professional who can help you manage your diabetes.

This article is republished from conversation Under Creative Commons License. please read original article.