Can I Prevent Type 2 Diabetes by Going Vegan?


Are you overweight and somewhat worried that you could be diagnosed with type 2 diabetes? It would appear that there is little need for concern if you do just one thing. Yes, sounds like good news. Yes, information gives us the power to act. How much do you know about the vegan diet? Would you be willing to try it at least for awhile, especially if your numbers start to look better/more promising?

There is some information which targets the prevention of type 2 diabetes via the vegan diet option. Wait a minute! I know there are opposing arguments, but, please, allow me to share some information, some of which is my own story and then make an informed decision.

A Personal Journey

I was diagnosed with diabetes awhile back. I can still remember the day. I felt defeated and I was sure that I would have been dead by now. In the true spirit of who I am and what has helped me to grow, I turned to research. Yes, after seeing my doctor, I started to do a thorough research of this monster called diabetes and I made some lifestyle changes.

I started eating mostly whole foods and I became more active. I must admit, that I still struggle to maintain an exercise routine on a daily basis, but, I continue to try and I know that every attempt is taking me closer to my goal. I will continue later, but let us take a look at the research findings.

The Results – Vegan or Not?

Today I will share with you a more recent research I was blessed to read, more so because it confirms that I am really healthier when I embrace a vegan diet for a few days out of the week. Yes, you read correctly, “a few days out of the week.” I hate trickery. With me, what you see is what you get. I cannot go completely vegan. I do believe we need a bit of animal protein to be truly healthy. I also love my meat.

A Bit of Personal Information

I am however eating more fruits and vegetables and I only consume meat about two days per week. I have no intention to stop eating eggs and dairy, but, I made some changes for my health and the rewards are truly magnificent! But, let us talk about this latest bit of information concerning going vegan in order to reduce the risk of type 2 diabetes.

Back to the Research

There is yet another research which concluded that if we are willing to give up eating meat and dairy products, then people who are overweight could definitely avoid being diagnosed with type 2 diabetes. Interestingly, they looked at a 16 weeks duration of the vegan diet and the following was observed:

  • Improvement in sensitivity to insulin.
  • Improvements in how beta cells functioned.
  • Blood sugar levels during a fast and post-meal also showed significant improvement.

Beta Cells 101

After you are finished reading this paragraph, please see the references below for more information. Note that beta cells both produces and releases insulin and they (beta cells) live in our pancreas. Our blood sugar level is regulated by a hormone called insulin. Type 2 diabetes occurs if our beta cells in the pancreas fail to produce enough insulin. It also occurs when the body becomes insulin resistant. This means that our body fails to respond to insulin in a way that will control our blood sugar levels.

Please click and read this article about beta cells.

Type 2 Complications

Unfortunately, when our blood sugar levels get out of control, there are a number of ill-health that follows. Please take the time to educate yourself about some of the risk factors for diabetes. Please click and read some risk factors for type 2 diabetes.

The following can become a reality when you are diagnosed with diabetes:

  • Kidney problems
  • Nerve damage
  • Cardiovascular issues
  • Eye diseases

Another Look at the Study

This study was done using 75 participants, which was a combination of men and women between the ages of 25 and 75 years. They were without a history of diabetes and everyone was either overweight or obese. As was previously stated, this was done over a sixteen weeks period.

So, what did they eat? Some ate what could be considered a low-fat vegan diet. Be patient. This meant that they consumed fruits, vegetables, legumes, and grains. Interestingly, they did not count calories. Yes, it was an “all you could eat low-fat, vegan diet”.

No dietary changes were made in the other group. This group was referred to as the control group. They were not more physical than before they were selected for the study and they also continued to take their medications. The note about physical activity and medication was also true for the vegan group.

Vegan Group Results

This is what happened to the vegan group: Glucometer

  • They had an increase in insulin secretion following their meals.
  • Improvements in insulin sensitivity became their reality.
  • Improved fasting and post-meal blood sugar readings/levels.
  • BMI saw huge reductions.

How Smart are You?

I love when experience becomes our teacher. However, in today’s world of smart technology, I embrace “smart.” I also love to learn from another man’s experience. Yes, I consider that even smarter than having my own experiences. Especially those that could change my life in a negative way, or, worse yet, end my life.

More About My Journey

I have been studying health-related topics for over a decade now and I am never afraid to experiment with food. One thing I am pretty sure about is that food was given to us to preserve and to heal the body. In my experiment I discovered a few things:

  • My blood sugar and blood pressure readings are either excellent or close to perfect when I include mostly a plant-based diet as a part of my lifestyle. This means that I eat a lot of fruits, vegetables, grains (bulgur, oats, barley, hominy corn), nuts and seeds (chia and flaxseeds). I also love to eat peas and beans.
  • I have more energy when I stay away from processed foods and include more of the above foods.
  • I feel less pain generally when I consume a diet rich in whole foods.
  • When I start eating processed meats, I feel sluggish and my tendon hurts.
  • Eating meat more than two days per week has the same effect.
  • I prefer the lack of smell in the restroom when I eat a lot of fruits and vegetables. I also “go” easier and the feeling I experience after a nice and easy go to the restroom is difficult to describe. It leaves me feeling relaxed and clean.

The point I am making is that I am not vegan, but, most of my days I eat vegan and I am healthier and happier than I have been in years. I give God the glory.

A Napoleon Hill Interjection

I am currently studying Napoleon Hill and he says we were given a lot of blessings at birth and one that I received was good health, so I no longer ask for health, I just praise the Almighty and thank Him for good health.

This faith also pushes me into action and so I continue to do what I need to in order to walk into that healthy me – full of energy and determination. Go ahead and click the book to the right. It is worth reading.

Please see below for a list of articles worth reading:

  1. Plant-Based Diet to Prevent Diabetes.
  2. Kidney Beans-A Plant-Based Food for the Family.

Here are some resources worth reading:

Until next time, be blessed and remember the blessings you received at birth included good health and a sound mind.





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  1. // Reply

    That’s truly awesome! Thanks for sharing this valuable information. I’m sure this can help a lot of people.

    In fact, I’ve heard that humans don’t really need meat. Meat is acidic and it’s the cause of many illness or cancer. Instead, we should consume water-rich food because 70% of our bodies are made up of water.

    Stay away from sweet drinks as well. Water is the best drink 🙂

    1. // Reply

      Jerry, I do appreciate your comments and I thank you for taking the time to read and make valuable comments. Yes, I am into drinking water and my homemade green juices. Just yesterday I blended coconut water, parsley, kale, spinach, ginger, and lime. It was refreshing, delicious and a healthier option than any soda or sugar-laced drink. Are you vegan?

  2. // Reply

    I have learnt a lot from your site and will bookmark it. Many people are dying from eating junk foods. It’s great to find bucket loads of information on eating right.

    Keep up the good work.


  3. // Reply

    Diabetes is in my family touching my sister, my brother in law my nephew and I ‘m very concern about myself.
    Reading your article is very encouraging and gives me a clear signal that changing my diet can help me prevent it.
    I will share this article with my family member and I’m sure they will find some benefits in it.
    Awesome article and very helpful for everybody.

    1. // Reply

      Babacar. I appreciate the information you shared. Rest assure you have nothing to fear. Make the necessary changes and remain diabetic-free. Feel free to forward my website and they can touch base for more of my journey. Be blessed and walk in good health.

  4. // Reply

    Really, really great article. I really like the fact that you mention going vegan for just a few days. Honestly, in my opinion that is the way to go. It is not extreme, but you are still getting benefits and doing something about your diabetes.

    Lately, I have been going vegan during breakfast. I got inspired by watching all of the vegan breakfast tutorials on youtube. Honestly, they looked a lot better and more filling than my normal breakfast. Turns out they were, and really easy to prepare too!

    I love hearing about your own progress and will have to read Napoleon Hill sometime.

    1. // Reply

      I will have to check out those vegan videos. Feel free to send us a link or two. Yes, I am a sucker for moderation. It works all the time. Let me know when you get around to Napoleon Hill. Some videos are on YouTube as well (Hill).

  5. // Reply

    Great Article. So much people have problems with their kilograms.
    They can really benefit from this!

    Keep it up!

  6. // Reply

    I’m glad I found your article on preventing Type 2 diabetes with diet. Unfortunately, my mom is diabetic but I have been including more fruits and vegetables in her diet, just as you suggest and she seems to be doing much better with her insulin. Her blood sugar levels return to normal much faster than when she insisted on having meats and cheeses every day as well. She is adjusting well and we will come back for further articles on your site. Thanks for all the good information.

    1. // Reply

      Lillian, you warmed my heart. It is nice to make a difference. Do say hello to your mom for me and continued success will be hers. You are always welcome to visit the site. Cheers.

  7. // Reply

    Thanks for the great, helpful and informative article, Josephine! Your website is a blessing to humanity, be rest assured. You wouldn’t imagine that a lot of people in all parts of the world are suffering from type 2 diabetes due to the excess weight that you spoke about in this post and I am glad you gave suggested solutions to the problem of suffering from this disease unnecessarily.

    Kudos for recommending vegan diet to prevent type 2 diabetes! I have a friend in the US who is overweight and suffering from this particular type of diabetes.

    It was confirmed by the doctor that his excess weight has led to the problem. I am sure he will appreciate reading this post. Thanks for the great post!

    Israel Olatunji

    1. // Reply

      Israel, feel free to forward the website and email to your friend. It would be my pleasure to speak with him for encouragement and support. Yes, excess weight can be a real nuisance, making us feel sick.

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