Study: Vegetarianism reduces the risk of diabetes, breaking two myths about healthy vegetarianism

Can being a vegetarian prevent diabetes? A local study found that a vegetarian diet can significantly reduce the risk of diabetes.

This is the first large-scale cohort study in Asia to explore vegetarianism, and it found that "whether continuing to eat vegetarian food or switching from meat to vegetarian food can significantly reduce the risk of developing diabetes." This is a survey conducted by the medical team of Dalin Tzu Chi Hospital for five consecutive years based on "generation tracking" and was published for the first time in the internationally renowned medical journal "Nutrition & Diabetes".

Study: Continuing a vegetarian diet or switching from meat to vegetarian can help reduce the incidence of diabetes

Lin Mingnan, deputy director of Dalin Tzu Chi Hospital and a family medicine specialist, pointed out that this "Diet and Health" research project started in 2007 and a total of 2,918 healthy Tzu Chi volunteers participated. The screening criteria were that they must not have a history of diabetes, cardiovascular disease, or cancer, and must not smoke or drink. The biggest difference was in the intake of meat and vegetarian food. Vegetarians have a lower average body mass index (BMI) than meat eaters, and therefore the prevalence of fatty liver disease is 20% lower than that of meat eaters.

Five years later, these volunteers underwent another health check and found that 183 of them had diabetes. A careful analysis found that people who continued to eat vegetarian food had a 35% lower risk of developing diabetes than non-vegetarians; and those who switched from a meat-eating diet to a vegetarian diet had a 53% lower risk of developing diabetes than the non-vegetarian group.

Myth 1./Meat does not contain sugar, so why does eating meat lead to diabetes?

Chiu Hsueh-ting, nutritionist and secretary-general of the Taiwan Vegetarian Nutrition Society, pointed out that diabetes is a disease of affluence caused by eating, and that today's large-scale studies almost unanimously point out that eating meat increases the risk of diabetes. Meat contains a lot of saturated fatty acids, which studies have found may reduce the pancreas' ability to secrete insulin and cause blood sugar abnormalities.

On the contrary, plant protein and fruits and vegetables can increase insulin sensitivity and reduce the risk of diabetes. In addition, the iron absorption rate of meat is relatively high, but too much iron can easily cause oxidation in the body, thereby reducing insulin sensitivity and increasing blood sugar.

To prevent diabetes, vegetarians should mainly consume natural vegetables and eat less processed foods.

Myth 2. Will being a vegetarian lead to malnutrition?

Nutritionist Qiu Xueting pointed out that in fact, whether you are a vegetarian or a meat eater, if your diet is not balanced, you may still suffer from malnutrition even if the calories are sufficient, especially many trace elements that can affect disease. Many people eat too much meat but not enough fruits, vegetables, whole grains, and nuts and seeds, which may lead to a lack of fiber, vitamin C, folate, and magnesium. Vegetarians who only eat white rice with vegetables but do not eat beans and nuts and seeds may also not have enough protein.

【Healthy tips for vegetarians to prevent diabetes】:

Eating a vegetarian or plant-based diet has a powerful effect on preventing diabetes. Even if people cannot be completely vegetarian, they should replace meat with beans and replace refined grains (white rice, white bread, white noodles) with whole grains (such as brown rice), and ensure at least 5 to 7 servings of fruits and vegetables and one serving of nuts and seeds every day. In addition, you should eat less cakes and sugary drinks, exercise more, get enough sleep, and maintain a normal weight. If you have special diseases or physical conditions, you should consult a professional doctor and nutritionist to make personalized adjustments to your disease and diet.