Intermittent fasting is certainly nothing new. It’s a therapeutic strategy that people have used since ancient times. In recent years, thanks to better technology, researchers have started to research to see just how intermittent fasting can help you. Some researchers claim that fasting can help people with type 2 diabetes, but it’s important to ensure you have a thorough understanding of everything before you give it a try. We’re going to look at how you can use fasting to potentially improve your diabetes management in this post.
What Is Intermittent Fasting?
We’ll start by looking at what intermittent fasting is. When you talk about fasting in general, it refers to abstaining from food and sometimes liquids for a certain period. Intermittent fasting is a type of program that utilizes this particular program, but without making you go without food and liquids for extended periods.
It’s also important to note that intermittent fasting is not a diet. You won’t be told what you are allowed to eat, but rather when you should eat food and drink liquids. While there are different types of intermittent fasting programs, most people follow a time restricted fasting program. This often involves a 16 hour window throughout the day, during which you are not allowed to eat. For the remaining eight hours of the day, you need to eat the entire day’s calories – based on how many calories you want to consume per day.
Intermittent Fasting And Diabetes
If you have diabetes, then you’re likely searching for ways to reduce the impact that the condition has on your life. While lifestyle changes, improving your diet, and taking the right drugs can help, many people are still struggling to effectively control their blood glucose levels.
There are a couple of studies that have looked at how intermittent fasting would affect diabetes. The main focus here is on type 2 diabetes since individuals with type 1 diabetes need to constantly check their insulin levels and may not be able to maintain a longer fasting period.
One study reviewed clinical trials and other reports that have been published with regard to intermittent fasting among people with type 2 diabetes. The researchers also considered studies that focus on insulin resistance, a prediabetic condition.
It was found that intermittent fasting does seem to hold some potential as a treatment for type 2 diabetes that does not include the use of medication.
The study reports that intermittent fasting seems to provide the following benefits for type 2 diabetes:
- It helps to reduce body weight. Obesity is strongly linked to type 2 diabetes, as well as the complications that the condition can cause.
- Fasting glucose levels declined among people who tried intermittent fasting.
- There was also a reduction in fasting insulin noted among the participants.
Apart from these factors, the studies that were analyzed also provided evidence that this fasting technique could potentially reduce the level of insulin resistance that a person experiences.
Potential Health Benefits Of Fasting
Now that studies are showing intermittent fasting may be a solution for people with type 2 diabetes, the interest in these programs has started to increase. With this in mind, it’s important to ensure you have a thorough idea of the benefits that intermittent fasting can offer.
As previously mentioned, weight loss is part of these benefits – and it is one of the most important advantages. As a diabetic, you already know just how hard it is to lose weight. This especially accounts for people who are obese. Insulin resistance, fatigue, and feeling too weak to exercise are common culprits that make losing weight a difficult feat in type 2 diabetes.
By helping to reduce your body weight, intermittent fasting can make it easier to participate in exercise programs. Reaching closer to a healthy weight can also improve your cardiovascular health and offer benefits for your mind too.
Here are some of the most important benefits that intermittent fasting offers, except for its potential as a non-medical therapy in people who have type 2 diabetes:
- Reduces oxidative stress and helps the body fight against free radicals.
- Helps to reduce levels of low-grade inflammation in the body.
- May help to improve blood pressure control.
- Reduces the level of LDL cholesterol and triglycerides in your body.
- Might provide a reduction in the risk of certain cancers.
- May also help improve the symptoms of certain mental health conditions.
Implementing Intermittent Fasting Safely
You now have a better understanding of how intermittent fasting could be helpful for the management of your diabetes. While the evidence suggests you may experience improvements in your type 2 diabetes management, safety is also something that you need to keep in mind.
First of all, do not fast for extended periods of time. It’s a good idea to start with a smaller fasting window and see how it goes. This way, you can determine if you are likely to experience hypoglycemia during the fasting periods.
It is also important to ensure you keep your body hydrated while you are fasting. Water does not contain calories, so you are free to drink water during the fasting windows. Drinking water is also a great way to reduce hunger when you start to feel cravings when you fast.
Another safety tip is to watch what you eat during the eating periods. Just because you starve yourself for a part of the day does not mean you should overindulge. Decide how many calories you want to consume per day before you start with fasting – then plan your meals ahead of time.
Bottom Line
Recent studies suggest that intermittent fasting could be a good solution for people with diabetes. Whether it will allow you to stop taking medication, however, depends on several factors. Intermittent fasting is not a solution for type 1 diabetes, but if you have type 2 diabetes, it might be worth a try. Make sure you thoroughly plan your intermittent fasting program and to do it safely. It’s also a good idea to consult with your doctor before you start.