Plant Based Diets and Diabetes

Some common dietary recommendations regarding diabetes include:
-restricting daily energy intake based on body weight
-eliminating sugary drinks
-counting carbs

Are these recommendations based on proven facts?

HbA1c is the primary measure used to test the progression of diabetes.

In many studies, plant based diets have been proven to both reduce the risk of diabetes as well as decrease HbA1c levels of individuals living with diabetes.

In one study, Individuals who maintained a plant based diet for 12 weeks showed a decrease in HbA1c levels.

In another study of 60,000 individuals, a plant based diet was proven to decrease the risk of diabetes by 50 percent.

In a third study, over 200,000 individuals were followed over 20 years. After 20 years, roughly 16,000 participants developed diabetes. The participants who maintained a plant based diet were proven less likely to develop diabetes.

Education is key!

Myth: I will not get enough protein if I cut meat from my diet.

Fact: You can find protein in avocado, sweet potato, mushrooms, and more! Fruits, vegetables, and grains can also be a great source of vitamins and minerals.

Learning about the various plant based options can seem overwhelming. There are countless educational apps and lists that can be found right on your smart phone!

Bonus fact:
Plant based diets have also been proven to have positive effects on:
-cardiovascular disease
-obesity
-metabolic syndrome
…and more!

Hart, J. (2015). Plant-Based Diets as a First Line of Treatment. Alternative & Complementary Therapies, 21(5), 214-216. doi:10.1089/act.2015.29023.jha

Lee, Y., Kim, S., Lee, I., Kim, J., Park, K., Jeong, J., & … Lee, D. (2016). Effect of a Brown Rice Based Vegan Diet and Conventional Diabetic Diet on Glycemic Control of Patients with Type 2 Diabetes: A 12-Week Randomized Clinical Trial. Plos ONE, 11(6), 1-14. doi:10.1371/journal.pone.0155918

Satija, A., Bhupathiraju, S. N., Rimm, E. B., Spiegelman, D., Chiuve, S. E., Borgi, L., & … Hu, F. B. (2016). Plant-Based Dietary Patterns and Incidence of Type 2 Diabetes in US Men and Women: Results from Three Prospective Cohort Studies. Plos Medicine, 13(6), 1-18. doi:10.1371/journal.pmed.1002039