Jeffrey Salazar
A vegan diet may not be a cure for diabetes, but it can help manage the condition. A healthy vegan diet is associated with a lower risk of heart disease, certain cancers, obesity, and type 2 diabetes. For those with type 1 or type 2 diabetes, a vegan diet may help stabilise blood sugar levels.
A vegan diet is a type of vegetarian diet that excludes all animal products, including meat, fish, eggs, poultry, milk, cheese, and other dairy products. A healthy vegan diet is typically high in unsaturated fats, fibre, antioxidants, minerals, and polyphenols, which can help control glucose levels.
Research has shown that a low-fat, plant-based diet can improve blood glucose control and even lead to type 2 diabetes remission. A study published in the American Journal of Lifestyle Medicine found that 37% of individuals following a whole-food, plant-based diet achieved full diabetes remission. Another study showed that a vegan diet can improve insulin resistance in as little as seven days.
However, not all vegan food is healthy. Ultra-processed vegan foods like white bread, chips, and cookies can contribute to type 2 diabetes due to their high refined grain, starch, and sugar content. Therefore, it is important for individuals with diabetes to consult a doctor or dietitian before making significant dietary changes.
| Characteristics | Values |
|---|---|
| Vegan diet | Lower risk of heart disease, certain cancers, obesity, and type 2 diabetes |
| Vegan diet for people with diabetes | May help manage blood sugar better |
| Whole-food, plant-based diet | May help achieve type 2 diabetes remission |
What You'll Learn
A vegan diet can help manage blood sugar levels
A vegan diet can be a powerful tool for managing blood sugar levels and even putting type 2 diabetes into remission. A plant-based diet is associated with lower levels of type 2 diabetes, lower cholesterol, and reduced cancer rates.
The benefits of a healthy vegan diet
A healthy vegan diet is high in unsaturated fats, fiber, antioxidants, minerals, and polyphenols, which can help control blood glucose levels. It may also help with:
- Improving nerve damage from diabetes (neuropathy)
- Losing weight
- Getting A1C levels under control
- Improving insulin sensitivity
- Lowering blood pressure
- Easing metabolic syndrome
- Promoting good gut bacteria
What to eat on a healthy vegan diet
To get the most benefit from a vegan diet, it's important to focus on whole and low-processed foods, including:
- Legumes (beans, peas, lentils, chickpeas)
- Seeds (flax, chia, hemp)
- Soy products (tofu and tempeh)
- Fortified foods like nondairy milk and low-sugar cereals
Weight loss
Weight loss is a key factor in improving blood sugar control. A meta-analysis published in 2017 estimated that each kilogram of weight lost is associated with a 0.1 percentage point reduction in HbA1C.
Reduced intracellular fat
Fat accumulation within muscle and liver cells causes insulin resistance. Reducing the fat inside these cells improves insulin sensitivity and beta-cell function.
Reduced saturated fat intake
Animal products are a major source of saturated fat, which has been shown to reduce insulin sensitivity in as little as four weeks.
Increased fiber
Consuming more fiber, which is found only in plants, is associated with improved blood sugar control. This is because fiber slows down the rate of glucose absorption from the gut.
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A vegan diet can lead to weight loss
Vegan diets are associated with lower body mass indices and lower body weight. A study of 41,387 individuals found that vegans had a 62% lower risk of developing type 2 diabetes compared with non-vegetarians. A separate study of 4384 Taiwanese Buddhists found that vegetarian men had half the rate of diabetes compared with their omnivorous counterparts, and vegetarian post-menopausal women had a quarter of the rate.
Vegan diets are also associated with a lower risk of other diseases, including certain cancers, heart disease, and hypertension. This is because plant-based diets are high in unsaturated fats, fibre, antioxidants, minerals, and polyphenols.
However, not all vegan food is healthy. Ultra-processed foods such as white bread, chips, and cookies can be vegan, but they are low in nutrients and high in refined grains, starches, and sugar, which can contribute to type 2 diabetes.
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A vegan diet can improve insulin sensitivity
Secondly, a vegan diet can reduce intracellular fat in muscle and liver cells, improving insulin sensitivity and beta-cell function. This is because animal products are a major source of saturated fat, which has been linked to reduced insulin sensitivity. By contrast, a vegan diet is high in unsaturated fats, fiber, antioxidants, minerals, and polyphenols, which protect against diabetes and help control glucose levels.
Additionally, a vegan diet is lower in certain compounds found in animal products, such as nitrates, nitrites, heme iron, and advanced glycation end products, which have been linked to an increased risk of type 2 diabetes.
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Benefits of a vegan diet
- Lower blood pressure
- Lower cholesterol
- Improved heart health
- Improved insulin sensitivity
- Lower risk of certain cancers
- Lower risk of obesity
- Lower risk of type 2 diabetes
Components of a healthy vegan diet
- Whole foods
- Legumes (beans, peas, lentils, chickpeas)
- Seeds (flax, chia, hemp)
- Soy products (tofu and tempeh)
- Fortified food like non-dairy milk and low-sugar cereals
What to avoid
- Ultra-processed foods like white bread, chips, and cookies
- Refined grains, starches, and sugar
A vegan diet is high in unsaturated fats and low in saturated fats. It is also high in fiber, antioxidants, minerals, and polyphenols. These protect against diabetes and can help control glucose levels. Plant-based diets are also lower in saturated fats, which are thought to harm pancreatic B-cell function.
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A vegan diet can help with nerve damage from diabetes (neuropathy)
A small pilot study found that a vegan diet may help people with diabetes-related nerve damage. The study found that participants who followed a vegan diet for 20 weeks lost an average of 15 pounds, had improved blood flow to their feet, and experienced less pain. The researchers hypothesised that the diet worked by boosting people's sensitivity to insulin, which then brought down their blood sugar levels.
Another study found that a vegan diet improved blood circulation and nerve function in people with type 2 diabetes and neuropathy. The researchers of this study theorised that the diet improved neuropathy symptoms by reducing insulin resistance, allowing the body time to fix the nerve damage.
In addition, a vegan diet tends to be lower in saturated fat and higher in fibre, fruit, and vegetables, which fit well with the current dietary guidelines for people with diabetes.
However, it is important to note that a vegan diet does not cure neuropathy. While it may help manage the pain, it is not a cure. Additionally, transitioning to a vegan diet can be challenging, and it is important to ensure that it provides all the necessary nutrients. Seeking guidance from a dietitian can be helpful to ensure the diet is balanced and includes vitamin B12, which is integral to maintaining a healthy nervous system.
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Frequently asked questions
A vegan diet is a type of vegetarian diet where you don't eat animal products. That means no meat, fish, eggs, poultry, milk, cheese, or other dairy products. Strict vegans avoid honey.
If you follow a healthy vegan diet, you are less likely to get heart disease, certain cancers, obesity, and type 2 diabetes. A healthy vegan diet may help you manage your blood sugar better. Plant-based foods are also high in fiber, antioxidants, minerals, and polyphenols. These protect you against diabetes and can help you control your glucose level.
To get the most benefit from a vegan diet, you should eat whole and low-processed foods, including legumes, seeds, soy products, and fortified food like nondairy milks and low-sugar cereals.
It's a good idea to eat a protein-rich food with every meal. Many plant-based milks are fortified with vitamins and minerals. Shoot for two servings a day. Almonds also have calcium. B12 is the main vitamin vegans need to supplement. That's because most plant foods don't have it. But many fortified cereals and plant-based milks do.
A healthy vegan diet won't cure your diabetes. But it may help you keep your blood sugar more stable. If you lose weight, it can lower your glucose levels. This may change how much insulin you need to take.
