The Power of a Plant-Based Diet in Managing Type 2 Diabetes

It seems everyone knows someone with type 2 diabetes, which is no surprise as instances of type 2 diabetes have been growing globally for two decades.  What many people don’t understand is that type 2 diabetes (not to be confused with type 1) is largely attributed to sedentary lifestyles and unhealthy dietary choices. So, luckily, this chronic and serious illness can be managed and even reversed through simple lifestyle changes.

*Don’t just take my word for this! My expert sources are always linked - and always peer-reviewed. 

The Pancreas and Insulin

In our bodies there is an important organ, the pancreas, that makes insulin. Insulin allows glucose to enter our cells and be converted into energy.  In people with type 2 diabetes the body becomes insulin resistant and cannot use insulin effectively, causing sugar to build up in the bloodstream.  High levels of sugar in the bloodstream can lead to many health problems including high blood pressure, hearing loss, vision loss, and nerve damage that can ultimately lead to limb amputations.  Additionally, people with type 2 diabetes are at higher risk for certain cancers, dementia, and Alzheimer's disease.  Finally, diabetes is expensive!  It is estimated that people suffering from diabetes spend twice as much on health care as those without diabetes. 

The Good News

The good news is that evidence suggests that adopting a plant-based diet can have a profound impact on managing and even preventing diabetes.  The Adventist Health Study-2, which compiled data from more than 60,000 participants, showed the prevalence of diabetes was 49% less among vegans and 46% less among lacto-ovo vegetarians compared with non-vegetarians. Nutritional studies such as this suggest that eating a plant-based diet can positively influence and even reverse type 2 diabetes.  

How can eating plant-based help with diabetes?

Plant-based diets are naturally low in saturated fats, which can contribute to insulin resistance. By replacing animal fats with healthy plant-based fats, such as those found in avocados, nuts, and olive oil, individuals can enhance their insulin sensitivity, allowing for better blood sugar regulation.  Additionally, obesity and excess weight are significant risk factors for diabetes. Since the vegetables, whole grains, and legumes of plant-based diets tend to be lower in calories while offering high nutrient density, they are effective for weight management. Finally, what is most interesting is the role of carbohydrates in managing diabetes.  Research shows that eating an abundance of complex carbohydrates provides a steady release of glucose into the bloodstream, preventing sudden spikes and dips in blood sugar levels - the high fiber content of plant-based foods slows down digestion, further regulating blood sugar levels and promoting glycemic control.

So What is the bad news?

People generally develop type 2 diabetes later in life when poor and unhealthy eating habits are well established.  Therefore many people find it hard to change even when faced with the devastating effects of type 2 diabetes especially when they are inundated with conflicting information.  Here is where we can help.  Follow me for easy, delicious plant-based recipes that are high in nutrients and low in processed foods and fats.  You don’t have to become plant-based overnight - just incorporating one of my plant-based meals a day to start on the road to a healthier lifestyle.  And check out my YouTube channel for easy tutorials or evenreach out via email to connect.  

Sources:

Diabetes report card 2021 (2022) Centers for Disease Control and Prevention. Available at: https://www.cdc.gov/diabetes/library/reports/reportcard.html (Accessed: 12 July 2023).

Healthy eating for people with diabetes (2022) Centers for Disease Control and Prevention. Available at: https://www.cdc.gov/diabetes/library/features/mediterranean-style-eating.html (Accessed: 12 July 2023).

American Diabetes Association. Economic costs of diabetes in the U.S. in 2017. Diabetes Care. 2018;41:917–928.

Tonstad S, Stewart K, Oda K, Batech M, Herring RP, Fraser GE. Vegetarian diets and incidence of diabetes in the Adventist Health Study-2. Nutr Metab Cardiovasc Dis. 2013 Apr;23(4):292-9. doi: 10.1016/j.numecd.2011.07.004. Epub 2011 Oct 7. PMID: 21983060; PMCID: PMC3638849.