For most people, eating a traditional Western diet can cause innumerable health problems. For Asian Americans, however, the damage occurs at a more accelerated rate, putting them at a higher risk of type 2 diabetes. New research from the Joslin Diabetes Center says there’s a way to reverse that, however.
According to researchers, Asian Americans at risk of type 2 diabetes who switched to a rigid Asian diet were less likely to have insulin resistance, a big risk factor for diabetes. Better yet, the diet–which was high in fiber and low in fat–was easier to adhere to, allowing them to follow the diet without any issues.
The results are published in the health journal PLoS One.
“Maintaining those steady body weights for trial participants was a challenge,” says George King M.D., senior author of the study and a Joslin Diabetes Center Senior Vice President and Chief Scientific Officer. “It was almost impossible to prevent people from losing weight on the Asian diet, and that was not because the food wasn’t good! And almost everybody gained weight on the western diet, and we had to work very hard so they didn’t gain too much.”
The study, which was conducted over a 16 week period, involved 24 Asian Americans and 16 Caucasian Americans who either had a normal or slightly large build but didn’t meet the criteria for obesity. All participants had a family history of type 2 diabetes, however, putting them at a higher risk of developing the disease. To test out a theory, King first had the participants follow a traditional Asian diet rich in fiber and carbohydrates but low in fat, with food prepared by a local chef.
Luckily, the diet worked: They lowered their rate of insulin resistance immediately, but Asian Americans benefited the most from this diet. Then King switched them to a traditional Western diet which was low in fiber and high in fat, but found that they gained weight rapidly–and therefore had more insulin resistance.
To King, the answer was obvious: Eating an Asian diet lowered a huge risk factor for type 2 diabetes. Better yet, it was tasty.
“When modern ingredients and cooking techniques were used to prepare our study meals with the macronutrient composition of TAD [traditional Asian diet], participants found that the meals were palatable and perceived them as beneficial for health,” says King. “Compared to the published adherence rates of four other popular diets (Atkins, Zone, Weight Watchers and Ornish), our diet has a comparable, if not better adherence.”
Bottom line? If you’re at risk of type 2 diabetes, switching to an high-fiber Asian diet could help minimize that risk–especially if you’re Asian.
“In summary, our study has shown that TAD [traditional Asian diet] with its macronutrient composition promotes weight loss, reduces insulin resistance, and could be considered as a strategy to prevent the epidemic of obesity and type 2 diabetes in Asian and Caucasian populations at risk for diabetes,” says King.
Readers: What are some of your favorite Asian foods?
Sources:
Asian Americans Lower Insulin Resistance on Traditional Diet – ScienceDaily.com
Asian Diet Improves Insulin Sensitivity in Asian Americans – PLoSOne.org
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