Maybe you have heard of intermittent fasting lately, but how can it help with blood sugar? According to the American Diabetes Association, more than 30.3 million Americans have diabetes. According to research those with type 2 diabetes who intermittently fasted were able to lose weight. The theory is that our ancestors did not have regular access to food and our genes respond better to eating sporadically rather than on a schedule all day. In fact, many people who calorie restrict their diets through fasting found they live longer.
Health benefits of intermittent fasting
Fasting has been used religiously for hundreds of years and has been shown to reduce inflammation, improve glucose and lipid levels and reduce blood pressure. In addition, it has been found to be helpful for those who are obese. (1) Intermittent fasting:
- Supports normal insulin sensitivity
- Supports normal ghrelin (“hunger hormone”) levels
- Slows the aging process by increasing the rate of HGH production
- Lowers triglycerides levels
- Decreases inflammation
- Fights free radical damage
- Boosts fat-burning
- Supports weight loss.
How intermittent fasting works
It is important to understand that intermittent fasting is not a diet. It is a pattern of eating that "disrupts" the modern eating patterns. Simply put, it changes when you eat, instead of what you eat.
When you are digesting and absorbing food, your body is in the "fed" state, which begins when you start eating and goes on until you have absorbed your food, which is 3 to 5 hours later. When you are in a fed state, it is difficult for your body to burn fat because insulin levels are high. However, in the post-absorptive state, which is the 8 to 12 hours after your last meal, your insulin levels are low, enabling your body to enter a fast state which triggers burning fat.
Depending on your lifestyle and your day-to-day schedule, you could choose a daily fasting schedule or actual fasting days.
Daily fasting
One way to approach to intermittent fasting is to fast for 16 hours a day, leaving an 8-hour eating period. For example, you could decide to eat between 11:00 AM and 7:00 PM and then fast until 11:00 AM the next morning. This method allows the body to be in a fed state for a number of hours and then enter a fasted state for 16 hours. By restricting the hours you eat, you allow time for insulin levels to decrease and your body to burn fat instead of carbs.
5:2 intermittent fast
Another way is a 5:2 intermittent fast in which you fast two days a week when you eat restricted calories. For example, you could limit your calorie intake on Mondays and Thursdays to 500-600 calories, eating normally on other days. This is an easy to remember routine that allows you to enjoy the foods you love while incorporating an easy to remember the number of calories (approx. a quarter of the daily recommended calorie intake) on fast days.
Both approaches work in similar ways and again the method is dictated by how this type of fasting fits into your lifestyle and routine. Whichever way you choose, it is crucial to keep in mind the period of fed state and fasting state hours in order to reap the health benefits, including weight loss and longevity, and a healthier lifestyle.
Blood glucose and fasting
Many people who have type 2 diabetes are also overweight or obese. Studies show that when those with type 2 diabetes practice caloric restriction their pancreatic function improves. There is even a possibility of reversing type 2 diabetes with fasting. (1) Losing weight is common advice for those with type 2 diabetes, as the extra fat increases insulin resistance.
So how does it all work? Weight loss is easier when blood sugar levels remain steady. In studies where those with type 2 diabetes fasted on a daily basis for a 4 to 8-hour period, during these shorter durations (opposed to those who intermittent fast along with a ketogenic diet for 12 hours) – hypoglycemia did not occur, yet weight loss was improved while glucose levels remained balanced. (2)
When fasting, the body’s insulin levels decrease and the human growth hormone increases. Both insulin and human growth hormone levels are associated with fat burning. In particular, it helps to lose belly fat, the kind of fat in the abdominal area found to cause disease. (3) Basically, when you eat or are in a “fed” state – it takes your body 3 or 5 hours to absorb food. During this time, your insulin levels are high, and it is difficult for your body to burn fat. However, after a period of fasting your insulin levels are low and you can burn fat faster.
Note: Fasting is not a viable option for those who take insulin as they can risk hypoglycemia.
How to intermittent fast with diabetes
First, if you have diabetes or pre-diabetes, always consult your healthcare professional to discuss the best dietary choices for your condition. Those with a BMI under 25 or are on blood sugar-lowering medications or insulin can be especially at risk for hypoglycemia.
Fasting is a quick method for your body to burn sugar for energy and burning stored sugars from the body. It is up to you when you fast, however many people use the period when they sleep to begin. Typically, those who practice intermittent fasting do so for 10 to 12 hours per day, it is recommended that those with type 2 diabetes limit it to 4 to 8 hours per day.
Two ways of intermittent fasting with Type 2 Diabetes
1. Rise and Shine
- Sleep 6-8 hours.
- Skip breakfast – a cup of water or a cup of coffee or tea with low-calorie sweetener and a splash of cream is allowed. As well, as any medications or supplements, you are allowed to take on an empty stomach.
- Eat a balanced lunch and dinner – with lots of lean proteins and low-glycemic carbohydrates.
- Fast daily for 5 to 6 days a week.
- Regular exercise 3-4 times per week for at least 30 minutes each day.
2. Bring Supper Back
- Eat breakfast when you wake.
- Have a late lunch or supper – with lots of lean proteins and low-glycemic carbohydrates.
- Fast until you wake in the morning.
- Fast daily for 5 to 6 days a week.
- Regular exercise 3-4 times per week for at least 30 minutes each day.
Either way, can be achieved without much effort because most of the fasting is done during sleeping hours. Always make sure to properly hydrate to avoid dehydration during fasting hours. Always monitor blood sugar levels during this time and consult a healthcare professional. Break your fast as needed.
What are low glycemic carbohydrates?
Carbohydrates are found in cereals, bread, vegetables, fruits, and dairy. When you eat carbohydrates, they are broken down into simple sugars in your digestive system and enter your bloodstream. Carbohydrates can affect your blood sugar. Low glycemic carbohydrates are foods that have a value of 55 or less - these are foods that are slowly digested and absorbed. They cause a slower increase in blood sugar levels. Some foods have a medium or high glycemic index - these should be limited. This system was designed by Dr. David Jenkins, a Canadian professor in the 1980s.
Low Glycemic Carbohydrates (foods with GI of 55 or less) include:
- Grains: Brown rice, steel-cut oats, bran flakes, quinoa, barley, bulgur, whole-grain bread
- Vegetables: Peas, leafy greens, carrots, zucchini, broccoli, celery, cauliflower, sweet potatoes
- Fruit: Peaches, strawberries, apples, kiwi, pears
- Beans and legumes: Lentils, chickpeas, kidney beans, butter beans
- Pasta: Soba noodles, vermicelli noodles
- Dairy: Milk, cheese, yogurt, soy milk, almond milk.
How intermittent fasting can help heal your gut
Not only can intermittent fasting help keep normal blood sugar levels in range, help you lose weight, but it can help your gut health. Studies show that prolonged night fasting can help improve gut microbiome. Studies showed that gut microbiota increased in diversity and abundance; especially with the genus Akkermansia and Faecalibacterium prausnitzii.
Along with a diet of fermented foods and a probiotic supplement, healthy gut bacteria increased with fasting. It was almost like rebooting the gut. In addition, fasting can help eliminate food sensitivities which can reduce gut inflammation - further supporting gut healing.
According to research done by Luigi Fontana and Linda Partridge: “Only recently have humans and domesticated animals had constant access to food. During their evolution, many animals and humans ate only intermittently. In rodents, both fasting for 24 hours every other day or twice weekly extends lifespan up to 30%, independent of both total food intake and weight loss. [Intermittent fasting] can also protect against obesity, cardiovascular disease, hypertension, diabetes, neurodegeneration, and the clinical progression of several neurodegenerative diseases.” — Fontana & Partridge, 2015, edited.
Disclaimer: Always discuss dietary changes with your health practitioner
References 1 Intermittent fasting: a dietary intervention for the prevention of diabetes and cardiovascular disease? James E Brown, Michael Mosley, Sarah Aldred The British Journal of Diabetes and Vascular Disease. Volume: 13 issue: 2, page(s): 68-72. Article first published online: April 26, 2013; Issue published: March 1, 2013 2 Arnason, Terra G, Matthew W Bowen, and Kerry D Mansell. “Effects of Intermittent Fasting on Health Markers in Those with Type 2 Diabetes: A Pilot Study.” World Journal of Diabetes 8.4 (2017): 154–164. PMC. Web. 20 Mar. 2018. 3. Heilbronn LK1, Smith SR, Martin CK, Anton SD, Ravussin E. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. Am J Clin Nutr. 2005 Jan;81(1):69-73.
