5 Ways a Plant-Based Diet Helps Manage and Prevent Diabetes 

A whole-foods plant-based diet consisting of legumes, whole grains, fruits, vegetables, and nuts, with limited or no intake of refined foods and animal products, can help prevent and treat type 2 diabetes. Healthful, plant-based diets reduce insulin resistance and improve control of blood sugar.

Vegan, vegetarian, lacto-ovo vegetarian, pescatarian, and flexitarian are all plant-based diets. Some of these diets include milk, fish, eggs, and infrequent servings of meat. All of them prioritize whole plants.

Considering plant-based diets can be higher in carbohydrates, you may wonder how this eating plan could be a good idea for managing blood sugar with type 2 diabetes. There is a lot of noise out there demonizing carbohydrates. However, managing type 2 diabetes with food is more about the types of carbohydrates, fat, and protein in your diet rather than the amount of carbohydrates you consume. 

A plant-based diet could help you manage or prevent type 2 diabetes for the following five reasons. 

1. A Plant-Based Diet is Higher in Fiber

Plant-based diets are full of fiber-concentrated foods. Fiber is a type of carbohydrate only found in plant foods that the body cannot digest or absorb. Fiber is best known for its ability to relieve constipation but offers many other health benefits, especially for people with type 2 diabetes.

There are two types of dietary fiber: soluble and insoluble. Both are important and play different roles in the body.

• Soluble fiber slows digestion which helps stabilize blood sugar, reduce cholesterol, and keep you feeling fuller for longer. Slow digestion reduces blood sugar spikes and improved glycemic control over time. Prolonged fullness may reduce overeating and aid in weight management, which is important because being overweight is a risk factor for type 2 diabetes. Soluble fiber is in oats, pears, bananas, peas, sweet potatoes, black beans, lima beans, Brussels sprouts, and avocados.

• Insoluble fiber improves insulin sensitivity and promotes regular bowel movements. Insoluble fiber is in whole wheat bran, oat bran, black beans, edamame, berries, and spinach. 

Aim to consume 25-35 grams of dietary fiber (soluble and insoluble) daily. Add berries, nuts, seeds, and beans to salads for satisfying, fiber-filled meals. 

2. A Plant-Based Diet is Lower in Saturated Fat

Fat is needed to protect organs, regulate body temperature, absorb fat-soluble vitamins, and provide energy. There are saturated fats and unsaturated fats. When it comes to type 2 diabetes, saturated fat should be limited. Saturated fat is found in animal foods like meat and dairy products and is limited or eliminated in plant-based diets.

Saturated fat contributes to elevated levels of fat in the blood. This impairs insulin signaling, which keeps the sugar in your blood from entering cells for energy. Meals high in saturated fat may result in elevated blood sugar levels for a prolonged time due to insulin resistance.

Saturated fat is also associated with cell damage from oxidative stress caused by free radicals. Cell damage causes inflammation and increases the risks of developing chronic diseases like type 2 diabetes and heart disease. We are all exposed to free radicals such as tobacco smoke, pollution, and exposure to the sun. Our bodies also naturally produce free radicals. Reduced consumption of foods high in saturated fat and increased intakes of antioxidant-rich foods found in plant-based diets can improve inflammation and reduce the risk of diseases.

Unsaturated fats (polyunsaturated and monounsaturated) are linked to improved blood sugar and enhanced insulin resistance. Polyunsaturated fats improve insulin secretion in those with type 2 diabetes. Unsaturated fats are in nuts, flaxseeds, avocados, and olive oil.

3. A Plant-Based Diet Aids in Weight Management

Weight management plays a significant role in improving insulin resistance and controlling blood sugar. Excess body weight leads to insulin resistance and inflammation, which increases the risk of heart disease in people with type 2 diabetes. Increased meat consumption is associated with progressive weight gain over time.

A plant-based diet is an effective weight management tool because increased fiber intake and reduced saturated fat intake lead to a reduction in calories consumed while still feeling full and satisfied. Eating a plant-based diet combined with regular physical activity is ideal for those looking to manage their weight and improve their insulin sensitivity.

4. A Plant-Based Diet Lowers Inflammation

Chronic inflammation is linked to an increased risk of chronic diseases like type 2 diabetes. Meat-based diets higher in saturated fat and processed foods are associated with increased inflammation and chronic diseases, whereas plant-based diets reduce inflammation and risk for disease. The antioxidants, vitamins, and minerals found abundantly in a whole plant-based diet provide protective benefits against chronic inflammation and type 2 diabetes. 

Antioxidants like polyphenols may promote insulin secretion and boost blood sugar uptake into cells. Polyphenols are in berries, cherries, apples, nuts, beans, artichokes, spinach, and cocoa powder.

People with type 2 diabetes are at a greater risk of becoming deficient in magnesium. Maintaining an optimal amount of magnesium in the blood can improve blood sugar control and insulin sensitivity. Magnesium is found in spinach, collard greens, legumes, nuts, seeds, broccoli, and whole grains. 

These nutrients are best absorbed when consumed in food. Focus on eating a healthful plant-based diet that includes a variety of colors. Keep in mind that there can be side effects associated with overconsumption of vitamins and minerals, so if you’re considering taking a new supplement, be sure to talk with your doctor first. 

5. A Plant-Based Diet is Lower in Added Sugar

The typical Western diet is drowning in added sugar. Sodas, candy, and cookies are full of added sugar. However, added sugar is also commonly found in foods marketed to appear more health-conscious, like granola bars, canned fruits, yogurt, cereal, dried fruits, and fruit juice. Added sugar contributes to weight gain, inflammation, and high blood sugar, which increase the risk of developing type 2 diabetes. 

A healthful plant-based diet is composed of unprocessed (or minimally processed) foods that do not contain added sugar. It is crucial to recognize that fruits, vegetables, beans, and grains contain natural sugar. However, unlike processed foods, plant-based foods include a variety of other vital nutrients like fiber, unsaturated fat, and vitamins and minerals. For this reason, there’s no need to shy away from plant-based foods with natural sugar.

The Takeaway

Healthful plant-based diets rich in fruits, vegetables, whole grains, beans, and nuts can reduce insulin resistance and improve blood sugar. Plant-based diets are high in carbohydrates but still effectively help to manage and prevent type 2 diabetes. Increasing intakes of fiber, unsaturated fat, and antioxidants can reduce inflammation and improve insulin resistance. Reduced saturated fat and added sugar supports weight management and enhances insulin sensitivity. Those who adopt a plant-based diet can lower their blood sugar relatively quickly. Shifting to a plant-based diet can result in substantial health benefits for those wanting to manage or prevent type 2 diabetes.

Perry Nix, MS, RD, LD