The paleolithic diet emphasizes lean proteins. healthy fats and fresh vegetables and fruit. Carbohydrates are limited, because grains, legumes, sugar and refined and processed foods are not allowed on the paleo plan. Most diabetes diets restrict carbs because of their immediate effect on blood sugar, but the paleo diet may not be appropriate for every one with diabetes because of it's high protein content. Talk to your doctor before beginning any type of weight-loss program.
Carbohydrates and Glucose
The paleo diet restricts all grains, added sugars, legumes and dairy products. Fruit is limited to seasonal fruit and small, tart berries. At first glance, this may seem like an ideal eating plan for diabetics, who are often warned to limit carbohydrates because of their ability to raise blood sugar. But carbs also provide essential nutrients and fiber, which can help stabilize glucose levels. Harvard's Joslin Diabetes Center notes that eating up to 50 g of fiber daily, especially insoluble fiber such as oatmeal, can help prevent high glucose levels. While restricting added sugars and starchy vegetables may help people with diabetes, restricting high-fiber legumes and whole grains may not.
Protein Consumption
Diabetes is the leading cause of kidney disease, according to the National Institute of Diabetes and Digestive and Kidney Diseases -- almost 45 percent of people with kidney disease have diabetes. The paleolithic diet encourages high protein consumption, far more than the 10 percent recommended for diabetics with impaired kidney function. With that extra protein consumption comes a higher intake of saturated fat. The American Heart Association recommends that saturated fat intake be limited to no more than 7 percent of your total calories, but eating so much meat and eggs makes that goal unrealistic.
Weight Loss
High-protein diets may promote weight loss, which increases insulin sensitivity in type 2 diabetics. A 2008 study in the "Current Opinion in Endocrinology, Diabetes and Obesity" concluded that moderate-protein diets that are low in carbs and fat may help people lose weight and improve cholesterol and glucose levels. Limiting carbs may also reduce hunger cravings, while protein slows digestion and helps you feel full. Both of these factors might help you consume fewer calories, which would lead to weight loss.
Making the Paleo Diet Work
If you choose lean proteins such as fish, seafood and poultry, rather than proteins high in saturated fat such as beef, lamb and pork, you may avoid eating too much saturated fat. Consuming a variety of fruits and vegetables will help ensure adequate nutrition, although you may need a vitamin and/or fiber supplement. Have your kidney function tested prior to beginning the diet, and pay attention to your blood sugar levels. If you have recurrent hypoglycemia, you may need to add more carbohydrates into your diet.
References
- National Institute of Diabetes and Digestive and Kidney DIseases: Kidney Disease of Diabetes
- Robb Wolf: FAQ
- Joslin Diabetes Center: How Does Fiber Affect Blood Glucose Levels?
- American Heart Association: High Protein Diets
- "Current Opinion in Endocrinology, Diabetes and Obesity" ; Benefits of High-Portein Weight Loss Diets: Enough Evidence for Practice?; BJ Brehm and DA D'Alessio; Oct. 2008
