More Benefits of a Plant-Based Diet: Boost in Mood (and Other Positive Changes) for Those with Type 2 Diabetes

A new analysis out this week found that people with type 2 diabetes who eat a largely plant-based diet can experience a boost in quality of life and well being, in addition to improvements in other diabetes-related factors.

The analysis, which appears in BMJ Open Diabetes Research & Care, reviewed the results of 11 separate dietary intervention studies in adults with diabetes.  Each study included a group that followed a largely plant-based or vegan diet and a control group that followed a standard comparison diet.  The studies included in the analysis lasted for at least 3 weeks.

Compared to the control groups, those in the plant-based diet groups reported a higher quality of life, better self-esteem, and lower rates of depression and perceived pain.  They also largely showed better blood sugar control, improved blood cholesterol, greater weight loss, and a drop in use of diabetes-related medications.

These findings suggest there could be important, wide-ranging benefits if more people switched from the standard American diet to one that limits animal products and focuses on fruits, vegetables, whole grains, beans, and healthy oils (like vegetable and olive oil). Around 30 million Americans - or close to 10 percent of the population - have type 2 diabetes. And this number rises to 100 million if those on the cusp of developing diabetes (pre-diabetes) are included.

Plus, the benefits of plant-based diets reach well beyond those with diabetes. In more general studies, vegetarian or mostly vegetarian diets have been shown to curb weight gain and help with weight loss as well as lower the risk of developing heart disease, high blood pressure, unhealthy blood cholesterol, type 2 diabetes, and some cancers. And they are increasingly being recommended as a key aspect of efforts to improve environmental sustainability, as meat products require greater resources to bring to market than plant products.

While the switch to a plant-based diet can take some effort initially, it doesn't have to happen all at once, and it certainly doesn't need to be all-or-nothing. Try a new whole grain.  Go meatless for one day of the week.  Or make a recipe with beans that you'd normally make with ground beef.  There's no rush.  See what works for you and build on that.

Such moves toward more plant-based eating can have important benefits over time - for you, the nation, and the planet.

Why not give it a try?

Video Tour: 8 Ways to a Healthier Weight - and Lower Risk of Cancer

Take a quick video tour of the latest from our 8IGHT WAYS series: 8IGHT WAYS to a Healthier Weight - and Lower Risk of Cancer.  Whether you're looking to maintain your weight or lose a few pounds, this new guide is filled with simple, useful, and brief tips to help you on your way.  Find it, and other in the series, here. 

Getting Started with Mindful Weight Loss

Stop. Read this. Now read this slowly. S l o w l y. Now take a slow deep breath in and count “one.” Take a slow breath out and count “two.” Now repeat that three times. S l o w l y.

You’ve just had a mindful moment. It’s a real rarity in today’s busy, smartphone-obsessed world. And that’s a problem according to some health experts, because there’s growing evidence that adding more mindful moments to our lives may be good for overall health by helping us eat better and keep our weight in check.

While mindfulness may sound somewhat mystical, it’s really just the practice of slowing down, turning off as many distractions as possible, and focusing on the thing that is happening in front of us right at that moment. By doing this we’re able to more deeply appreciate each experience in our lives and to be more in tune with both our mind and body.

Applying mindfulness to the way we eat can have many benefits. It can put us in better touch with our hunger cues, so we’re better able to realize when we’re actually hungry. It can help us know during a meal when it’s time to put the fork down because we’ve had enough. And it can even allow us to better appreciate healthy foods by focusing on the benefits they provide us.

Overall, mindfulness has a lot of potential to help people make better food and eating choices. And it’s really quite easy to get started. Begin with the mindful eating tips below. If these spur you on, and you’re interested in exploring things more in-depth, there are a number of mindful eating books by reputable doctors and researchers.

• When you eat, just eat. Whether you’re eating alone or sitting down as a family, make sure all other distractions are limited. Turn off the television. Turn off the radio. Put down your phone. And definitely, get out of the car. This helps you to focus on the food and your experience of eating it. You’ll find you appreciate your food more and may actually feel like eating less of it.

• Take a moment. When you sit down to a meal — wherever you are — take some time to just be silent before you start eating. You don’t need to do anything. You don’t need to think anything. All you need to do is sit quietly. Whether it’s for five seconds or 60 seconds, taking that little bit of time can be a great way to rest your mind and focus on the food you’re about to enjoy.

• Eat slowly. Meals are meant to be savored — not rushed through. So slow down and enjoy your food; give your mind the chance to tell your stomach when it’s had enough.

• Choose smaller portions. Part of being mindful is appreciating what’s in front of us. When we do this with our food, you may find that you get as much satisfaction from a plate of smaller portions than a plate (or two) of larger portions.

• Appreciate water. There’s little in life that is more simple and straightforward than a glass of water. Take a long look at your next glass full and really appreciate it — what it looks like, what it tastes like, even what it feels like. It’s the healthiest thing you can drink and should be your main beverage choice every day.

Looking for more in-depth information on weight? Here are some good sources:

Centers for Disease Control
http://goo.gl/Bfa1kU

National Heart, Lung, and Blood Institute
http://goo.gl/jkPZ1C

The Nutrition Source
http://goo.gl/ZrhaPB

Obesity Prevention Source
http://goo.gl/xrNBLz

Siteman Cancer Center
http://8ightways.org

Excerpted from TOGETHER — Every Woman’s Guide to Preventing Breast Cancer