November 19, 2019

Weight-Loss Foods for Diabetes — The BROAD Study

Tara: People in the intervention group of
this study reduced their medication use, lost weight,
lowered their cholesterol, and reversed diabetes markers — all while eating unlimited amounts
of whole plant foods. No portion restriction, no calorie restriction,
and no required exercise. Robby: Tara and I are back with another important
study to go over with you guys. Tara went
deep into the supplemental material to get some of the specifics. I’m going to turn it over to
Tara and I’ll be back. Tara: A few weeks ago, a new weight loss study
was published in the Journal of Nutrition &
Diabetes titled The BROAD Study. This was a randomized contrlled trial, which
is the gold standard in nutrition research. Participants were separated into two groups. One group got the
standard protocol of medical care, the intervention group received education and support to
adopt a whole food, plant-based diet, and they were encouraged to do this without any
calorie or portion restriction and no mandated exercise. What did they eat? Unlimited amounts of unrefined, low fat plant
foods, but no meat, no dairy, and no oils. Here’s what happened: In the control group,
as tends to happen with most people over the course of time, their medication
use increased. But you can see that in the
intervention group over the course of the study, their medication use decreased by about
30%. The control group lost a little weight — about
6 pounds over the six months of the study. But in
the intervention group, you can see that they lost an average of 27 pounds over those first
six months. And you can also see that at the 12-month
mark, they had still kept that weight off. And again, this is not using any calorie restriction
or portion control and no mandated exercise. Their cholesterol dropped too. Not surprisingly since they were eating no
animal products, which are the only dietary source of cholesterol. And it was a low fat diet, but they went from
a starting average of about 208 down to 174
in just the first three months and their LDL had
dropped 35 points in that time. And now onto our favorite part: diabetes. There were only 7 people in the study who
had diabetes, all of whom had type 2. But all of them saw reductions in their A1C
value when they were adherent to the diet protocol. And about 30% were able to get off of their
medications completely. Although the average A1C value reported for
each group in the study were based on the entire participant pool, they’re still
relevant and important to note. At the start of the
study, in the intervention group, the average A1C value was 6.0 and by the 6 month mark,
they had dropped down to an average of 5.5. For those unfortunate enough to be placed
in the control group, the starting A1C value was
5.5. By the end of the study, it was 5.7. So in the intervention group, for those with
or without diabetes, their A1C value went down
over time. And in the control group, it did the opposite. It went up over time. So, people in the
intervention group of this study reduced their medication use, lost weight, lowered their
cholesterol, and reversed diabetes markers all while eating unlimited amounts of whole,
plant- based foods. No portion restriction, no calorie restriction,
and no exercise. Now, to note, for diabetes obviously we recommend
exercise because it’s known to be very helpful in controlling your blood glucose. This study shows that even without exercise,
you still can improve those numbers and get healthier. In addition, at the 6-month mark, the
intervention group compared with the control group noted that they had a higher self-esteem
and better quality of life but said that there was no significant difference in cost or enjoyment
of the food. The moral of the study? Low fat, plant-based whole foods. That’s how it’s done. Robby: Tara, thank you for covering all that
beautiful information. The bottom line is basically
you get to eat as much as you want, which is what we do at our retreats, exactly what
we teach in our coaching program. You get to eat as much as you want. There’s no limitations because
there’s so much water and so much fiber in these foods. Only in specific cases do we need to
make some tweaks of maybe a portion of the plate. Maybe it’s a little more vegetables, less
of the calorie dense foods. But that gets into the nuances of what we
do in our coaching practice, but the bottom line is that’s just the beauty
of this approach. It truly is abundance, a large
amount, no restrictions. It’s a lifestyle. It’s a long-term solution. You know, it’s not like a diet
where you do this specific thing for a short period of time, then you get a result, then
you kinda go off of it. Tara: Right. Like they only did the study for a 6-month
time period. Actually the intervention
was only the first three months and then they just looked at the markers at 6 months and
12 months, and the people continued to have improvements
in their health. Robby: Exactly. Guys, if you have any questions, please write
below. Ask us. We’re happy to
answer them. If you like this video, give it a thumbs up. If you know anybody who you think
could benefit from this information who is maybe skeptical about being able to eat fruit
and potatoes and rice and beans, share this information
with them. That would be great, and we
will see you in the next video.

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