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Weight-Loss Foods for Diabetes — The BROAD Study

October 10, 2019

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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  • Reply Vegetto Blue May 7, 2017 at 6:39 pm

    Clear and amazing as always ! 👍

  • Reply Bina Popat1 May 7, 2017 at 8:12 pm

    hi i am type 2 diabetic , have gone on a whole plant based diet but still feel like i could do better meaning i am a bit slow
    it tppk me a year to lose a stone , i am trying to understand low fat plant based and am told be careful of grains ie stopped wheat have amaranth

  • Reply Susanelizabeth Turner May 7, 2017 at 9:41 pm

    Well done, y'all!

  • Reply Dreena Burton May 7, 2017 at 11:39 pm

    Excellent vid!

  • Reply Rachel Kreamer May 8, 2017 at 12:17 am

    Very nice! Happy, healthy people spreading some happy, healthy news. Who could resist jumping on board?

  • Reply Mrs Plant May 8, 2017 at 3:42 am

    Awesome report! Thanks Tara and Robby! This is the way I got off my meds after only 3 months. And, I agree…exercise is important for Type 2s. Keep up the great work!!!

  • Reply andrea a May 8, 2017 at 6:16 am

    Are there many nutrition studies on type 1? Or has type 2 increased so much that type 1 has been forgotten lol. Cause I haven't seen very many type 1 vegan studies

  • Reply Sausage N Bellenz May 31, 2017 at 3:29 am

    plant food includes nutts. do you mean you can eat lots of them too

  • Reply Clariccy May 31, 2017 at 11:11 am

    you should specify diabetes 2 in the header

  • Reply Matthew Kubicek August 8, 2017 at 12:55 am

    I have what is called Insulin Dependent Diabetes Mellitus or type 1 but i am disabled but can't seem to lose weight no matter what i eat. Its the same amount every breakfast,lunch,and dinner, but could my body be rejecting the insulin or not absorbing it properly cause my sugar fluctuates from 100's to mid 250's to mid 270's so i just don't understand

  • Reply Maureen K December 5, 2017 at 3:47 pm

    This is one of the best videos I've ever seen about this! Thanks!

  • Reply Ashiya Rodriguez Carter April 3, 2018 at 5:34 pm

    Thank you so much for this video, my husband has been told that eating fruits and veggies can make his diabetes worse…absolutely insane I know! This video helped alot with many of my questions. I am looking for the best way to begin a whole food plant based diet!! Any suggestions?

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    I eliminated my diabetes following this natural guide: => thebigdiabetes-lie. com <= (Google it)

    It's about changing your diet for something more natural.

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