Vegan Diet: A Natural Remedy To Reverse Diabetes?

A vegan diet may be the key to reversing type 2 diabetes, according to some experts. Research suggests that vegans reduce their risk of diabetes by 78% compared to people who eat meat daily. This is because vegans are better able to control their weight, and have lower levels of obesity on average than any other dietary group. Carrying excess body fat is the number one risk factor for type 2 diabetes, with around 90% of those who develop the disease being overweight.

Vegan diets are also lower in saturated fat, which is found primarily in animal-based foods, and higher in fibre, fruit and vegetables, and other protective substances like phytochemicals and antioxidants. As a result, people eating plant-based diets appear to have better insulin sensitivity, better blood sugar levels, and better levels of insulin, which enables blood sugar to enter your cells.

A plant-based diet is also thought to reduce oxidative stress and inflammation, which may produce positive results in reducing the risk of type 2 diabetes.

A vegan diet can prevent and treat type 2 diabetes

Overview

Type 2 diabetes is a global epidemic, with approximately 422 million cases worldwide and a rapidly rising prevalence in middle- and low-income countries. In the US, diabetes accounts for$176 billion in direct medical costs. The good news is that a vegan diet can prevent, treat, and even reverse type 2 diabetes.

Type 2 diabetes is caused by fat accumulation inside the cells, which prevents them from functioning normally. This can be due to consuming too many calories and too much saturated fat. A low-fat, plant-based diet can remove this excess fat from the cells and improve blood glucose control.

Vegan and vegetarian diets have been consistently found to be protective against developing type 2 diabetes. The Adventist Health Study 2, which looked at nearly 61,000 people, found that the incidence of diabetes was 2.9% in those consuming a vegan diet compared with 7.6% in non-vegetarians.

In a 2006 study, 99 individuals were randomised to follow either a low-fat, plant-based diet or the American Diabetes Association's recommended diet for 22 weeks. 43% of the vegan group were able to reduce their diabetes medications compared with 26% of the ADA group. And those following a vegan diet had significantly greater improvements in body weight, HbA1c, and LDL cholesterol.

In another study, a low-fat, plant-based diet significantly improved the function of beta cells, the pancreatic cells that secrete insulin, and insulin resistance.

A vegan diet is a plant-based diet that avoids all animal foods such as meat, fish, shellfish, insects, dairy, eggs, and honey. It tends to be lower in saturated fat, higher in fibre, fruit and vegetables, and other protective substances like phytochemicals and antioxidants.

To prevent and treat type 2 diabetes, it is important to consume enough protein, which can be found in nuts, seeds, beans, pulses, vegetable milks, and soya products. It is also important to ensure adequate intake of vitamin B12, calcium, omega-3 fatty acids, iron, selenium, iodine, and zinc.

In addition to preventing and treating type 2 diabetes, a vegan diet can offer a number of potential health benefits, particularly for people with diabetes. It can help with weight management, as vegans tend to be slimmer than their omnivore peers. It can also help to keep blood pressure and blood cholesterol under control, which is essential for people with diabetes due to their increased risk of cardiovascular disease.

Vegans are better able to control their weight, a key risk factor for type 2 diabetes

Vegan diets tend to be lower in saturated fat, higher in fibre, fruit and vegetables and other protective substances like phytochemicals and antioxidants – as a result, they fit well with the current dietary guidelines for people with diabetes.

Research has shown that those following plant-based diets tend to have lower body mass indices. The Adventist Health Study 2, which looked at nearly 61,000 people, found that the prevalence of type 2 diabetes decreased in a stepwise fashion with each reduction in animal products in the diet: from 7.6% in non-vegetarians, 6.1% in semi-vegetarians, 4.8% in pesco-vegetarians, 3.2% in lacto-ovo vegetarians, to 2.9% in vegans. The apparent protection of the vegan dietary pattern remained after adjustment for body mass index and other variables, with vegans having half the rate of type 2 diabetes compared with non-vegetarians.

In a cohort of 4384 Taiwanese Buddhists, vegetarian men had approximately half the rate of diabetes, and vegetarian post-menopausal women had one-quarter the rate of diabetes, compared with their omnivorous counterparts, despite statistical adjustment for body mass index and other factors.

In a 2020 study, researchers found that a low-fat, vegan diet reduced the mean hepatocellular fat (in liver cells) by 34.4%, and the myocellular fat (in muscle cells) by 10.4%. These reductions in intracellular fat correlated with lower insulin resistance, showing that a vegan diet can reverse the underlying cause of type 2 diabetes.

A meta-analysis published in 2017 estimated that each kilogram of weight lost is associated with a 0.1 percentage point reduction in HbA1c. The randomised clinical trials published by the Physicians Committee, mentioned above, have shown that weight loss is correlated with a reduced HbA1c. Weight loss resulting from a plant-based diet is often attributed to a lower caloric density of the food consumed, resulting in decreased energy intake, as well as lower fat and higher fibre intakes.

A vegan diet can reverse the underlying cause of type 2 diabetes

Type 2 diabetes is a condition in which the body is unable to regulate blood sugar levels. It is caused by a combination of genetic and lifestyle factors, with diet playing a key role. Insulin is a hormone produced by the pancreas that helps the body's cells absorb glucose (sugar) from the blood. In type 2 diabetes, the body's cells become resistant to insulin, leading to high blood sugar levels. This can have devastating health implications, including blindness, kidney failure, heart attacks, and stroke.

A vegan diet, which excludes all animal products and focuses on plant-based foods, has been shown to be effective in preventing, treating, and even reversing type 2 diabetes. Research suggests that vegans reduce their risk of diabetes by up to 78% compared to non-vegans. This is because vegan diets tend to be lower in saturated fat and higher in fibre, fruit, and vegetables, which are beneficial for managing blood sugar levels.

Weight management

One of the main risk factors for type 2 diabetes is carrying excess body fat, with around 90% of those who develop the disease being overweight. Vegan diets can help with weight management as they tend to be lower in calories and higher in fibre, which promotes a feeling of fullness and helps control blood sugar levels.

Insulin resistance

The underlying cause of type 2 diabetes is insulin resistance, where the body's cells become resistant to the effects of insulin, leading to high blood sugar levels. A vegan diet can help improve insulin sensitivity and beta-cell function, which are key factors in managing type 2 diabetes. Beta cells in the pancreas produce insulin, and a plant-based diet has been shown to improve beta-cell function and increase insulin secretion.

Inflammation and oxidative stress

Diets high in animal products, particularly processed meats, can contribute to inflammation and oxidative stress, which are risk factors for type 2 diabetes. A vegan diet, rich in anti-inflammatory plant foods, can help reduce these risk factors and improve overall health.

Specific food groups

In addition to the overall benefits of a vegan diet, certain food groups within a vegan diet have been linked to a reduced risk of type 2 diabetes:

• Whole grains: These have been shown to be protective against type 2 diabetes and are recommended as a good source of low-GI carbohydrates.
• Fruit: Despite the misconception that fruit should be avoided due to its sugar content, studies have shown that consuming more fruit is associated with a lower risk of type 2 diabetes.
• Legumes: These are a good source of plant-based protein and have been shown to improve insulin resistance and protect against metabolic syndrome.
• Nuts: These are a good source of healthy fats and have been linked to a reduced risk of type 2 diabetes.

Practical considerations

While a vegan diet can be a powerful tool for managing type 2 diabetes, it is important to ensure that it is well-planned and provides all the necessary nutrients. Speaking to a dietitian can be helpful to ensure that the diet is balanced and meets individual needs. It is also important to be mindful of potential deficiencies, such as vitamin B12, calcium, omega-3 fatty acids, iron, and selenium, and consider supplements if needed.

A vegan diet can improve blood glucose control

Vegan diets tend to be lower in saturated fat, which is found primarily in animal-based foods and contributes to insulin resistance. They are also higher in fibre, fruit and vegetables, and other protective substances like phytochemicals and antioxidants. As a result, people eating plant-based diets appear to have better insulin sensitivity, better blood sugar levels, and better levels of insulin, which enables blood sugar to enter your cells.

A 2018 study found that a vegan diet improved beta-cell function and insulin resistance in overweight adults. The vegan group ate meals composed of vegetables, grains, legumes, and fruits, and they limited their daily fat intake to about 1 ounce or less. The control group maintained their current diets, which included meat and dairy. The vegan group saw an average drop in BMI of 2, while there was no change in the control group.

A 2020 study found that a plant-based diet reversed type 2 diabetes in 84% of patients. The diet consisted predominantly of beans, legumes, nuts, seeds, fruits, and vegetables.

A 2023 study found that a whole food, plant-based diet improved insulin resistance in as little as seven days.

A vegan diet can improve beta-cell function

A plant-based diet can help restore the function of beta cells, which can be especially beneficial for those who are prediabetic or at high risk of developing type 2 diabetes. A study by the Physicians Committee for Responsible Medicine found that a plant-based diet improved beta-cell function and insulin resistance in overweight adults.

Beta-cell glucose sensitivity increased by 65.5% in the vegan group, resulting in a marked increase in insulin secretion compared with the control group. This may be due to the reduction of oxidative stress and inflammation that a plant-based diet provides.

Vegan diets are also lower in saturated fat, which contributes to insulin resistance, and higher in fibre, fruit and vegetables, and other protective substances like phytochemicals and antioxidants.

Frequently asked questions