What 3 Studies Say About The Paleo Diet and Type 2 Diabetes

paleo and diabetes

People with diabetes are constantly experimenting with different foods, routines, and medications to try and discover what works best for them. Not often are two diabetics going to benefit the same way or require the exact same treatment.

However, one of the biggest factors for all people with diabetes is the diet being consumed.

By following a stricter meal plan that is full of healthy fats, fruits, vegetables, and meats, the insulin regulation is going to improve making the condition easier to manage.

These are the foods you can eat on the Paleo diet, so it would seem a reasonable solution when it comes to picking the right nutrition plan for dealing with diabetes.

Understanding How Diabetes Works

Diabetes is a disease that affects the amount of insulin that is in your body and what your system does with it. There are over 20 million people in the United States suffering from diabetes and another 86 million that have been diagnosed with pre-diabetes.

For a person with Type 2 diabetes, the body is producing enough or in some instances, too much insulin. The body does not regulate or absorb the sugar the way that a healthy person would be able to.

This results in excessive amounts of sugar staying in the bloodstream. Too much sugar can be extremely dangerous.

There are several factors that contribute to diabetes. One very small reason can be genetics.

However, the main reason a person is given a diagnosis for this disease is because of their lifestyle.

Too much weight gain, consuming a lot of unhealthy foods, too little exercise, and not getting the right amount of sleep can all add up to issues with insulin regulation.

Why Paleo is Helpful

Paleo is helpful for someone with diabetes for several different reasons. There are a lot of principles that can be pulled from the plan and used to create a healthier meal plan along with reducing other issues that lead to diabetes.

The USDA created a food pyramid that dictates how much of each food group a person should eat in a normal day.

The pyramid is very heavy in carbohydrates. The idea that made this is that the body needs carbs for energy.

However, someone that has a problem regulating insulin is not going to be able break the cycle of high and low sugar spikes and crashes to use up the carbohydrates as is intended.

The Paleo diet allows an assortment of foods that are all low in carbohydrates and in normal cases, can be consumed at any amount.

There are all kinds of fruits, vegetables, meats, and other items to choose from. Research shows that these low-carb foods are helpful in a diabetic situation because you are only consuming 40% or fewer carbohydrates as part of the diet.

It will most likely make you feel better and treat the current diabetic condition more naturally.
Fats are an essential part of your diet as well. As a diabetic, you have to be very careful what kinds of fats you are consuming.

Too much or too little sugar at any given time can be life-threatening. Paleo switches out all the unhealthy fats like vegetable oil and other seed oils and replaces them with coconut oils. You still get the fats your body requires but in a healthy way.

Soybean oil, vegetable oil, canola oil, trans fats, refined sugars, and gut irritants are all causes of inflammation.

None of the options that cause this inflammation will be found on a Paleo diet plan which benefits patients with diabetes as well.

Diabetics need as much assistance as possible when it comes to healing from inflammation, restoring insulin sensitivity, and creating a healthier gut.

The diet helps with foods like vegetables, protein, healthy fats, probiotic foods, and bone broth.

Exercising regularly helps increase the regulation of insulin. Getting even light exercise, which is encouraged with Paleo dieting, is going to be extremely helpful for any diabetic.

What 3 Studies Say About The Paleo diet and Type 2 Diabetes

There have been a few case studies that looked at the impact that the Paleo diet can have on type 2 diabetes and the results have been promising.

Study 1
One study published earlier this year aimed to find a way to reduce the cardiovascular risk for people with type 2 diabetes and so placed 32 patients who had the disease on the Paleolithic diet for 12 weeks.

The results showed that patients improved their fat mass and metabolic balance which included insulin sensitivity, leptin, and glycemic control.

Study 2
Another study by the European Journal of Clinical Nutrition in 2015 aimed to find out if the Paleolithic diet conferred health benefits in relation to type 2 diabetes.

To find out they had 14 patients eat the Paleolithic diet for 14 days, while 10 others ate a diet based on the recommendations by the American Diabetes Association.

The results showed that both groups improved in terms of metabolic measures, but the patients on the Paleo diet showed a more significant benefit to lipid profiles and glucose control.

Furthermore, patients in the Paleo group who were the most insulin resistant, showed a significant improvement in their insulin sensitivity which didn’t occur in the other test group.

Study 3
One last study which is worth mentioning was published in the Nutrition Journal back in 2012.

The researchers looked at the subjective experience of the Paleo diet for patients with Type 2 diabetes. They had 13 patients with type 2 diabetes in the study who followed the Paleo diet for 2 consecutive 3-month periods.

They answered questions at the end of the diet about how satiating it was, their thoughts about it, and how they think it has impacted their health.

The results showed the Paleo diet is more satiating per calorie than a diabetes diet and that it is helpful with weight loss but difficult to stick to.


Although research is still limited it does suggest that following the Paleo diet can be helpful to a person that is suffering from type 2 diabetes.

The food items that are allowed as part of normal eating are going to be the same ones that a doctor recommends.

Anything that is processed is completely cut out along with unhealthy fats and unneeded sugary snacks. It may seem like a strict diet, and it is.

The point is to get your body reset. It can be done in just 30 days or longer if you decide to stay on the plan. 30 days is not going to ruin your life and it is worth it to get your systems all operating as they should be.