One plan that has gained a lot of interest among diabetics is the so-called paleo diet, which is a high-protein, low-carb food regimen — likened to a “caveman diet” — that minimizes processed foods and emphasizes meats and vegetables. Indeed, some type 2 diabetics have proclaimed life-changing results within just a few weeks of following the paleo diet: improvements in blood pressure and cholesterol, blood sugar levels consistently in the normal range, and even the ability to stop taking medications to manage their condition. Personal success stories are nice, of course, but a closer look at the science is warranted. A study involving 14 people suggested that those living with type 2 diabetes who followed the paleo diet were able to lower their blood pressure, stabilize their blood sugar levels, and reduce their cholesterol significantly in only two weeks. Other study participants who followed a traditional diet recommended by the American Diabetes Association (ADA) — which emphasizes a plant-based model but also includes low-carb recommendations — saw little to no improvement. Study authors gave participants enough food to prevent them from losing weight, eliminating the possibility that the health improvements came simply from shedding pounds. Researchers aren’t sure why the paleo-diet followers in the study had better health outcomes, but it’s possible that paleo-friendly foods might be better suited for a type 2 diabetes diet than other foods, says Lynda Frassetto, MD, a nephrologist at UCSF Medical Center in San Francisco and the study’s lead researcher. “We believe there are multiple factors involved, including more fiber, leading to decreased uptake of sugar from the intestines, more micronutrients and antioxidants, and potentially a healthier impact on gut microflora,” says Dr. Frassetto. Frassetto says these findings suggest that not all carbs are created equal. Carbs from fruit, vegetables, whole grains, and beans come packaged with vitamins, minerals, and fiber, making them better for you than carbs from processed foods, according to the Harvard T.H. Chan School of Public Health. The study by Frassetto and team also found that lean cuts of meat and other foods found in the paleo diet, such as fruits, vegetables, and nuts, in the short-term improved insulin sensitivity and lipid levels in people with type 2 diabetes. People with type 2 diabetes who follow a paleo diet may find that it helps them better control their blood sugar, says Melissa Joy Dobbins, RDN, CDCES, the founder of Sound Bites in Wilmette, Illinois. “You’re eating hardly anything that would raise your blood sugar,” Dobbins notes. “You’re really restricting carbs, and that can keep your blood sugar down.” The diet also encourages whole, unprocessed foods, which is a healthy approach, Dobbins adds. It should be noted that the paleo-diet participants in Frassetto’s study who were able to reduce their cholesterol levels did not eat red meat or foods with saturated fat — their proteins came mainly from lean sources like fish and chicken, while the fats in the diet were heart-healthy unsaturated types. “Whether it’s paleo or any restricted-carb diet, yes, people may go off insulin [shots],” Dobbins says. “But they may eventually need to go back on it, even if they don’t change their diet. It depends on how exhausted the pancreas is. It may run out, wear out.” People with type 1 diabetes, who produce no insulin at all, would not be able to stop taking their diabetes medications by following a paleo diet, but the approach may help regulate their blood sugar levels. A study involving only 10 people found that participants with type 1 diabetes who limited carb intake to 100 grams (g) per day versus 250 g per day had better blood sugar control, although the carb restriction didn’t seem to affect cardiovascular risk factors. People with diabetes who are interested in trying a paleo diet should consult their doctor or a registered dietitian before beginning the program. If you have kidney problems or are on certain medications, you may not be able to safely follow the plan. Because the paleo diet also involves large quantities of “bulky” food, those with intestinal conditions may not be able to tolerate it. “It is a huge amount of food,” says Frassetto, who slowly introduced her study’s participants to the paleo style of eating over the course of a week. “If you have problems with your intestines moving, you will have a lot of problems with this diet,” she says. Those who aren’t sure about following a paleo diet to manage their diabetes may see some benefit simply by incorporating a few of its principles into their current diet, like eating more fresh produce, and less pasta and bread. “I think people in general eat too many carbs,” Dobbins says. “You could get rid of the excess. I’m a firm believer in getting a little more protein, making sure the fats are as heart healthy as possible, and having fewer carbs. I think that is something people can live with and see good results in their blood sugar and their weight.” Additional reporting by Moira Lawler.
