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Best diet for Type 3 Diabetes
How to prevent type 3 diabetes with diet
Melody Stelmaszek, B.A.
Physician Reviewed
For decades, we’ve known about Type 1 and Type 2 diabetes and their effect on individuals. Recently there has been a growing body of research that points to a third form of diabetes. Type 3 diabetes sits at the intersection of metabolic health and brain disease, and what we consume may have more influence over it than any other factor.
What is Type-3 Diabetes?
Type 3 diabetes is an informal term used by researchers to describe Alzheimer’s disease through an understanding of insulin resistance in the brain. Brain cells that can’t properly use insulin are starved of their main energy source, glucose, leading to cell death, cognitive decline, and the distinct plaques and tangles of Alzheimer’s disease.
The Diet-Brain Connection
The food you put on your plate every day has a direct impact on insulin sensitivity, not only for the body but also for the brain. Diets high in refined sugars, processed foods, and saturated fats promote system inflammation and insulin resistance, which are both linked to an increased risk of cognitive decline.
Foods That May Protect the Brain
There have been several dietary patterns that show promise in aiding to reduce the risk factors linked to Type 3 diabetes:
Leafy greens/Vegetables: Rich in folate, vitamin K, and antioxidants that reduce oxidative stress in the brain.
Fatty Fish: Salmon, sardines, and mackerel provide omega-3 fatty acids (primarily DHA), which support neuronal membrane health and facilitating optimal neurotransmitter signaling.
Berries: Blueberries and strawberries contain flavonoids shown to improve memory, oxidative stress, slow cognitive aging, and boost neuroplasticity.
Olive Oil: This is a foundation in the Mediterranean diet. Extra virgin olive oil contains oleocanthal, which helps clear harmful proteins associated with cognitive and neurodegenerative diseases.
Nuts and Seeds: Provide healthy fats, vitamin E, and magnesium that protect against cognitive decline.
Foods to Limit or Avoid
What we choose to leave out of our diet is just as important as what we choose to include. Research shows that the following dietary habits may contribute to insulin resistance and neural inflammation:
Refined carbohydrates/Added sugars: Excess consumption of high-glycemic foods can cause rapid spikes in blood glucose and insulin, which can eventually lead to insulin resistance and chronic inflammation
Ultra Processed Foods: Contain additives that disrupt the gut lining and microbiome that triggers inflammation and interfere with neuronal signaling pathways
Excess Alcohol: Persistent alcohol consumption can affect glucose homeostasis negatively leading to neuroinflammation. Long-term use disrupts the brain’s response to insulin, causing metabolic imbalances throughout the body
Saturated/Trans Fats: Favor a proinflammatory state leading to insulin resistance and impairment of cellular receptor signaling
Dietary Strategies Worth Considering
The MIND Diet: The MIND diet is a hybrid form of the Mediterranean and DASH diets, which was specifically developed to target brain health and assist in lowering the risk of cognitive decline. The MIND diet contains foods rich in certain vitamins, carotenoids, and flavonoids that are believed to protect the brain by reducing oxidative stress and inflammation.
Intermittent Fasting: Researchers believe that intermittent fasting may aid the brain in reducing insulin levels, promoting autophagy, and encouraging the brain to use ketones as an alternative energy source when glucose metabolism is impaired.
Keeping Blood Sugar Stable: Although you do not need a Type 1 or Type 2 diabetes diagnosis to develop Type 3 diabetes, it is crucial to maintain a healthy blood sugar level. Managing blood sugar levels through diet and balanced meals can help you mitigate the long-term neurological risks and development of Type 3 diabetes.
How Covenant Metabolic Specialists Can Help
As research continues to emphasize the connection between metabolic health and cognitive function, it is essential to take steps that will improve insulin sensitivity and overall wellness.
At Covenant Metabolic Specialists, our team specializes in theidentification and management of metabolic conditions such as diabetes, obesity, and fatty liver disease through advanced medical treatments and practical lifestyle guidance.
From managing chronic metabolic conditions to preventing future health complications, we empower patients with the tools, treatments, and expertise needed to take control of their health.
FAQ: Frequently Asked Questions
Q: Is Type 3 diabetes a real medical diagnosis:
A: No, not officially. Type 3 diabetes is a term used in scientific research that describes Alzheimer’s disease characterized by insulin resistance in the brain.
Q: Can changing only my diet prevent Type 3 diabetes?
A: No, only changing diet cannot guarantee prevention, but there is evidence that suggests that anti-inflammatory, low-glycemic eating patterns can reduce the risk of developing the insulin resistance associated with cognitive decline.
Q: What is the single best dietary change I can make?
A: The single best dietary change you can make is reducing the number of added sugars and refined carbohydrates in your meals to aid in improving insulin sensitivity and reducing neuroinflammation.
Q: What are the Mediterranean and DASH diets?
A: The Mediterranean diet focuses on eating plant-based foods, whole grains, and healthy fats while limiting red meat and sugar. The DASH diet is filled with nutrient-rich foods that provide potassium, calcium, magnesium, and fiber, while significantly restricting sodium, added sugars, and saturated fats.
References:
Akhlaghi M. Dietary Approaches to Stop Hypertension (DASH): potential mechanisms of action against risk factors of the metabolic syndrome. Nutr Res Rev. 2020 Jun;33(1):1-18. doi: 10.1017/S0954422419000155. Epub 2019 Jul 30. PMID: 31358075.
Bianchi VE, Herrera PF, Laura R. Effect of nutrition on neurodegenerative diseases. A systematic review. Nutr Neurosci. 2021 Oct;24(10):810-834. doi: 10.1080/1028415X.2019.1681088. Epub 2019 Nov 4. PMID: 31684843.
de la Monte SM, Wands JR. Alzheimer's disease is type 3 diabetes-evidence reviewed. J Diabetes Sci Technol. 2008 Nov;2(6):1101-13. doi: 10.1177/193229680800200619. PMID: 19885299; PMCID: PMC2769828.
Li Z, Li S, Xiao Y, Zhong T, Yu X, Wang L. Nutritional intervention for diabetes mellitus with Alzheimer's disease. Front Nutr. 2022 Nov 15;9:1046726. doi: 10.3389/fnut.2022.1046726. PMID: 36458172; PMCID: PMC9707640.
Nguyen TT, Ta QTH, Nguyen TKO, Nguyen TTD, Giau VV. Type 3 Diabetes and Its Role Implications in Alzheimer's Disease. Int J Mol Sci. 2020 Apr 30;21(9):3165. doi: 10.3390/ijms21093165. PMID: 32365816; PMCID: PMC7246646.
Song Y, Chang Z, Song C, Cui K, Shi B, Zhang R, Dong Q, Dou K. Association Between MIND Diet Adherence and Mortality: Insights from Diabetic and Non-Diabetic Cohorts. Nutr Diabetes. 2023 Oct 10;13(1):18. doi: 10.1038/s41387-023-00247-1. PMID: 37816701; PMCID: PMC10564876.
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