If you’re one of the 37 million Americans who have diabetes or one of the 96 million Americans who have prediabetes, there are many dietary and lifestyle changes that can help you manage the condition and reduce complications.1 One popular dietary approach, intermittent fasting, is gaining a lot of attention, and for good reason.
Intermittent fasting may have potential benefits for weight loss, blood sugar control, and insulin resistance, which are all key in controlling type 1 and type 2 diabetes. There can be risk factors associated with fasting, however, so it’s important to talk to your healthcare provider prior to starting any fasting regimen, especially if you live with diabetes.
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What is Intermittent Fasting? Is It Good for Diabetics?
Intermittent fasting (or IF) is a dietary pattern designed to incorporate brief periods of fasting into your routine. Unlike traditional fasting (often practiced for cultural or religious reasons), which can last days or weeks, intermittent fasting focuses on short-term fasts and offers more flexibility.
With IF, you’re focused on when you eat instead of what you eat. Many people prefer this type of plan because it allows them to reap the benefits without restricting their favorite foods. With other diets, the ketogenic (keto) diet, for example, people are constrained to a very small number of foods. This lack of variety can make long-term adherence to the diet difficult. If you enjoy a wide variety of foods and don’t mind limiting when you eat, IF may be a good option for you.
There are four main types of intermittent fasting that focus on the length of the fasting period and the length of the eating window: time-restricted eating (16/8), twice-a-week (5:2), a 24-hour fast, and alternate-day fasting. The most popular method is 16/8.
Does Intermittent Fasting Lower or Raise Blood Sugar?
Your blood sugar is determined by a number of factors, including diet, physical activity, and even stress. If you’re looking to optimize your blood sugar, it’s essential to make changes in all of these areas.
Focusing specifically on dietary patterns, fasting has been shown to significantly improve blood sugar. Not only can it lower your glucose levels during the window in which you’re abstaining from food, but it can also reduce your overall 24-hour blood glucose peaks. There is an added benefit if the eating window is kept to the morning and midafternoon (as opposed to the window being in the late afternoon and evening).2,3
