A whole-foods, plant-based eating pattern generally includes legumes, whole grains, fruits, vegetables, and nuts, and is high in fiber. All of these elements have been found to be protective against diabetes.

— Michelle McMacken

Obesity and its associated health risks, such as cardiovascular disease, diabetes, hypertension, high cholesterol, and renal disease, are at an all time high in the United States today. Despite modern medicine and nearly incomprehensible scientific advancement, we are more unhealthy than ever before. In fact, type 2 diabetes is a worldwide issue. It affects more than 422 million people throughout the globe, and is within the top ten list for causes of death in the United States. Despite these medical and scientific advancements, there is now a McDonald’s on every corner and an ever busy world. The solution to these health problems may be simpler than we think: just go back to basics.

As it turns out, dietary choices are the main cause of insulin resistance. Eating minimally processed and whole, plant-based foods seems to be an optimistic solution to eradicating type 2 diabetes. But, what exactly is safe to eat on this diet? Whole and plant-based foods include legumes, whole-grains, brown rice, beans, fruits, vegetables, and nuts. The basis is that these foods are not processed and are plant based, so this does not include meat, poultry, fish, eggs, dairy, or refined sugars or flour. 

Studies on individuals with diabetes who followed the whole food plant-based diet, including high carbohydrate intake and low fat intake, found reduction in diabetes medication, as well as weight loss and decreased cholesterol levels. These results were sustained over a long period of time. Within this study, caloric intake and portioning was not restricted. Individuals were able to eat until satisfied, as long as the food was in alignment with the whole food plant-based diet.

In two smaller studies, it was also determined that plant based foods helped to greatly reduce or eliminate diabetic neuropathy in those patients experiencing pain. The results do not end here, however. Other health risks have also decreased, including incidents of heart disease. A study of 198 individuals, with cardiovascular disease, following this type of eating resulted in only 0.6% cardiovascular incidents versus 62% in those who did not follow the whole food plant-based diet. These individuals only changed their diet, there was no other changes in lifestyle aside from food intake. These results show a true cure of heart disease through dietary control. The effect of this diet on those with preventable health problems is extraordinary. 

Eliminating meat protein and replacing it with soy protein has shown a large decrease in renal blood flow in individuals with kidney disease. Replacing the protein source from red meat to lean meats also showed a reduction in renal blood flow, however, eliminating meat and poultry foods altogether resulted in the largest reduction. Eliminating animal foods and increasing plant foods has yielded large results over multiple studies in a variety of health complications. 

As a result, eating a plant-based diet is cohesive with weight loss, preventing insulin resistance. On the other side of the spectrum, including meat such as red meat and poultry in the diet, actually promotes weight gain, leading to obesity, over time. This increases the risk of type 2 diabetes. Processed foods such as grains and sugars also promote weight gain. By removing these foods and simply eating natural and unprocessed foods, it is possible to manipulate health through diet. Maintaining a healthy body weight is extremely useful in preventing and eliminating type 2 diabetes. However, studies have also shown that this change in diet is useful for treating and preventing diabetes, with or without weight loss. 

This may sound more complicated than it truly is. The key here is to implement the consumption of legumes, leafy greens, starchy vegetables, fruits, and whole grains. It is necessary to consume a variety of these foods, to ensure that micronutrient and macronutrient needs, including fat, protein, and carbohydrates are met. As a result, it is likely that blood sugar will drop, cholesterol will drop, blood pressure will drop, and body weight and BMI will likely decrease as well. Education, implementation, and self-control are necessary when switching to this lifestyle and diet. 

These results show that the true variation in results is dependent on the source of macronutrient intake. When protein comes from plants rather than animals, much less fat is consumed as well. When a lower percentage of calories is dedicated to fat, individuals are healthier. The studies demonstrated a change in fat intake, which directly influenced the increase in cholesterol and triglycerides. Replacing these calories with carbohydrates from natural plant-based sources resulted in the opposite effect. These are positive indicators of controlling diabetes and heart disease through diet, rather than through medications and surgery. It has been the standard for those with type 2 diabetes to avoid foods rich in carbs. However, when these carbohydrates are natural and unprocessed, they are helpful. The difference lies within the source. Refined carbohydrates are unhealthy and low in fiber. The opposite is true of whole, unprocessed foods. 

Overall, the consensus is that this way of eating is massively useful in preventing and treating a variety of health conditions. Not only do these foods help with type 2 diabetes, they also help with the other health risk factors associated with diabetes. Weight loss, lower cholesterol, and reduced blood pressure are all common benefits within this diet. The leading cause of death in the United States is cardiovascular disease. Type 2 diabetes is not far behind. Through implementation of a whole food plant-based diet, both of these causes of death can be eliminated in many individuals. It is also possible to save money through this more holistic type of healing. Medication costs, doctor visits, and emergency surgeries are greatly reduced through a healthy diet and lifestyle. Many healthcare organizations and doctors promote a plant-based diet as a way to save on medical costs, as well as become healthier. The evidence on the effects of whole, plant-based foods has never been more solid. 

McMacken, Michelle, and Sapana Shah. “A plant-based diet for the prevention and treatment of type 2 diabetes.” Journal of geriatric cardiology : JGC vol. 14,5 (2017): 342-354. doi:10.11909/j.issn.1671-5411.2017.05.009