Several studies have shown a plant-based (vegan) diet has helped prevent, delay, manage, and even reverse Type-2 diabetes.
A journal article from 2017 states that “there is a general consensus that the elements of a whole-foods plant-based diet—legumes, whole grains, fruits, vegetables, and nuts, with limited or no intake of refined foods and animal products—are highly beneficial for preventing and treating Type-2 diabetes.”
This journal article also found that avoiding eating animals and animal products can be important considering animal protein and animal fats are linked to worsening insulin resistance and increased prevalence of Type-2 diabetes. "These results argue for the efficacy of low-fat, plant-based diets (which are naturally high in carbohydrates and fiber) in reversing the insulin resistance that is at the root of type 2 diabetes.” (Cardiol, J Geriatr, 2017)
Low-fat doesn’t necessarily mean no fat. “These findings support consumption of vegetable fats (e.g., nuts, avocados, olives) in place of animal fats and refined grains.” In our nutrition program we will teach you how to easily and accurately figure out your portion sizes!
There is a history of research connecting a plant-based diet with preventing and managing type-2 diabetes. “Barnard et al., performed the first major randomized clinical trial on diabetic patients treated purely with a plant-based (vegan) diet.” After which 43% of participants on the vegan diet were able to reduce their diabetes medication. That’s nearly double as many participants as compared to the American Diabetes Association's (ADA) diet guidelines published back in 2003.
In another 2003 study, performed by the Physicians Committee for Responsible Medicine, it was “...determined that a plant-based diet controlled blood sugar three times more effectively than a traditional diabetes diet that limited calories and carbohydrates. Within weeks on a plant-based diet, participants saw dramatic health improvements. They lost weight, insulin sensitivity improved, and HbA1c levels dropped.”
How do plant-based diets help?
"Plant-based diets are high in fiber, antioxidants, and magnesium, all of which have been shown to promote insulin sensitivity," (Cardiol, J Geriatr, 2017).
Here are two more similar studies:
Plant based diets can also help with glycemic control (controlling blood sugar levels) and reduce risks of Type-2 diabetes. Here are a few factors that may explain why a low-fat, plant-based eating pattern is effective for controlling blood sugar:
Plant foods contain less total and saturated fat (reduced caloric intake, weight loss, and improved A1C levels. [here]
*Independent of weight loss*, a low-fat, plant-based diet improves insulin sensitivity,(here), presumably by reducing lipid accumulation in cells (here). As insulin sensitivity improves, carbohydrate tolerance increases.
Participants in the diabetes studies by Barnard ND (here) consumed low-GI carbohydrates and limited high-GI foods, which has been shown to be beneficial in other studies, (here, here, and here), may also explain why triglyceride levels did not increase even with higher carbohydrate intake." (Cardiol, J Geriatr, 2017)
*"Metabolic and epidemiologic studies confirm that plant-based diets improve insulin resistance even when there is no weight loss, and/or with statistical adjustment for body weight."*(Cardiol, J Geriatr, 2017)
We are offering a Type-2 Diabetes 60 Day Challenge at a HUGE discounted rate for the last week of April!
April 22nd-30th
During the 60 days you will receive:
Customized workout program with options for:
Gym workouts
Quick workouts
At-home workout
or
Guided Walking Meditations
Start getting into a better headspace and get moving!
AND!
Daily nutrition lessons and nutrition habits
Weekly 30-minute Phone/FaceTime/Skype consultations with Taylor! ($500 value)
iPhone app to keep track of your progress, habits, and lessons
Diabetes specific recipes
Optional Daily/Weekly reminder text messages
AND MUCH MORE!
Interested? Click here to learn more!
**Disclaimer: Type-2 Diabetes is a serious chronic illness that may require medical attention and treatment. Please consult with your physician before starting a nutrition and fitness program.**
References
Balbi, M.E., Tonin, F.S., Mendes, A.M. et al. Antioxidant effects of vitamins in type 2 diabetes: a meta-analysis of randomized controlled trials. Diabetol Metab Syndr 10, 18 (2018). https://doi.org/10.1186/s13098-018-0318-5
Bantle JP, Wylie-Rosett J, Albright AL, Apovian CM, Clark NG, Franz MJ, Hoogwerf BJ, Lichtenstein AH, Mayer-Davis E, Mooradian AD, Wheler ML: Nutrition recommendations and interventions for diabetes: a position statement of the American Diabetes Association. Diabetes Care 31 (Suppl. 1):S61–S78, 2008 [FREE Full Text][Google Scholar]
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