Intermittent fasting and blood sugar – the impact is more than just a wellness fad…
It’s a subject of growing scientific interest…
From improving insulin sensitivity to reducing post-meal glucose spikes, intermittent fasting may offer a powerful metabolic reset…
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What you need to know about intermittent fasting and blood sugar…
Intermittent fasting refers to the cycles between periods of eating and fasting, without necessarily changing the type or quantity of food consumed. Common protocols include:
* Time-Restricted Eating: Eating within a daily window (e.g. 8 hours) and fasting for the remaining hours.
* Alternate-Day Fasting: Fasting every other day or consuming under 25% of daily calories on fasting days.
* Twice-Per-Week Fasting (5:2): Two non-consecutive fasting days per week.
* Fasting-Mimicking Diet: A low-calorie, nutrient-rich plan designed to simulate fasting effects.
Which one is best if you have type 2 diabetes?
A 2024 network meta-analysis published in Frontiers in Nutrition compared four intermittent fasting regimens in people with type 2 diabetes…
It found that twice-per-week fasting was most effective in reducing:
* Fasting blood glucose
* HbA1c (glycated hemoglobin)
* Insulin resistance (HOMA-IR)
Wondering how?
During fasting, the body undergoes a metabolic shift:
* Glycogen depletion: Stored glucose in the liver is used first.
* Lipolysis and ketogenesis: The body begins breaking down fat for energy.
* Insulin levels drop: Lower insulin allows cells to become more sensitive to it.
* Glucose stability improves: Reduced glucose intake and improved insulin sensitivity help stabilise blood sugar.
Keep reading…
What the studies say about intermittent fasting and blood sugar management…
Insulin sensitivity:
A systematic review published in Health Informatics Journal analysed 25 studies and concluded that intermittent fasting:
* Improves insulin sensitivity
* Reduces postprandial glucose spikes
* Lowers fasting insulin levels
Diabetes remission potential:
A randomised controlled trial published by the Endocrine Society in 2022 found that 55% of participants with type 2 diabetes achieved diabetes remission after 3-months of intermittent fasting (defined as maintaining HbA1c under 6.5% without medication for over a year).
Hormonal balancing:
* Leptin: Decreases, improving appetite regulation.
* Adiponectin: Increases, enhancing insulin sensitivity.
* Cortisol: May fluctuate, requiring careful monitoring in stress-sensitive individuals.
These hormonal shifts contribute to better glucose control and metabolic flexibility.
Are there any risks associated with intermittent fasting for diabetics?
Always consult your doctor before starting intermittent fasting, especially if you have diabetes or other metabolic conditions.
Some of the risks to consider include:
* Hypoglycaemia risk: Especially in people taking insulin or sulfonylureas.
* Dehydration: Can exacerbate blood sugar fluctuations.
* Individual variability: Genetics, medications, and lifestyle affect outcomes.
Intermittent fasting may be a good strategy for improving blood sugar control – especially when paired with a balanced diet and regular physical activity.
References:
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1325894/full
https://healthinformaticsjournal.com/index.php/IJMI/article/view/2187
https://clindiabetesendo.biomedcentral.com/articles/10.1186/s40842-020-00116-1
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