Plant-Based Diet to Prevent Diabetes

Fruits and Vegetables

Much has been said about controlling diabetes and possibly eliminating diabetes. You will agree with me that this is worth discussing in order to offer hope for the persons suffering from this horrible lifestyle illness.  Having covered that, though not fully, I do believe that the persons with diabetes who have been reading this website, should understand some things by now:

  • A lifestyle change is needed in most cases
    • Exercising is important in order to be healthy
    • Eating whole foods is a must to be healthy (a plant-based diet is recommended here)
  • This new way of eating MUST be maintained for life
  • An active lifestyle must also be practiced for life

Prevention is Better than Cure

I would now like to turn my attention to “prevention is better than cure.”  I would like to speak with persons, who are prone to diabetes.  Yes, if there are persons in your family with diabetes, you could be prone to diabetes.  Yes, if you are eating a lot of carbs, you could be prone to diabetes.  If you are not exercising, you could be prone to diabetes. Yes, you, and I would like to speak with you for awhile.  I encourage you to make the time.  It will  be worth your while.

Harvard T.H. Chan School of Public Health did a study and are now encouraging us to eat a plant-based diet in order to prevent diabetes.  Yes, I know the anxiety is insurmountable and you are waiting to hear what you should really be eating. Please take a look below:

  • Fruits
  • Vegetables
  • Nuts
  • Legumes
  • Whole grains

If you are accustomed to eating a lot of meat and white rice and flour, then you may have started your pity party, but please wait a minute.  What if I tell you that if you eat plant-based foods, according to the study, there was a 34% reduced risk of becoming diabetic.

We are Unique

Let me hasten to caution at this point.  Sometimes a person with diabetes, eats a low carb diet, with healthy animal protein and they lose weight, have lower their blood pressure and get near normal or normal blood glucose readings. The main problem appears to be the highly processed foods, be they grains, carbohydrates or proteins.

We should also bear in mind that we are all unique and could respond differently to the same foods.  Each of us will have to listen to our bodies, read the numbers and decide what works best for us.  For me, a low carb program with a moderate amount of unprocessed, lean animal protein, works perfectly.

Every Mickle Mek a Muckle – Leverage


Ambika Satija, who was the primary author of the study said, “This study highlights that even moderate dietary changes in the direction of a healthful plant-based diet can play a significant role in the prevention of type 2 diabetes.”

It was discovered that minor changes, like moderate exercise and switching to a plant-based diet had a significant impact on diabetes.  Persons saw extremely lower readings with these changes.

In the event you are pre-diabetic, how can you ignore this information?  Why would you subscribe to a miserable life of diabetes, when you could simply change your diet, become more active and be blessed with a healthier, happier and cheaper life?

Yes, diabetes is expensive.  The drugs could cost you a lot, but that is way cheaper than the side-effects of losing your vision or having issues with your kidneys.

High Fiber and More

Vegetable Market

“The researchers suggested that healthful plant-based diets could be lowering type 2 diabetes risk because such diets are high in fiber, antioxidants, unsaturated fatty acids, and micronutrients such as magnesium, and are low in saturated fat. Healthy plant foods may also be contributing to a healthy gut microbiome.”

It is evident to me that we need to change our shopping grocery list and certainly the aisle we spend most of our time in needs to be reviewed.  Check this out. Food Selection List & Shopping Guide

Let me encourage you to make the move.  Limit your intake of animal protein and eat more fruits, vegetables, nuts, legumes and whole grain.  You will not regret making the move.  Go ahead and make the move.

Please leave your comments below.  Cheers.


Bhupathiraju, Shilpa, Eric Rimm, Donna Spiegelman, Stephanie Chiuve, Walter Willett, Joann Manson, and Qi Sun. “Healthy Plant-based Diet Linked with Substantially Lower Type 2 Diabetes Ris.” EurekaAlert: The Global Source for Science News. PLOS Medicine, 14 June 2016. Web. 16 June 2016.

Bushak, Lecia. “Healthful Plant-Based Diet May Play ‘Significant Role’ In Prevention Of Type 2 Diabetes.” Medical Daily. IBT Media Inc., 14 June 2016. Web. 16 June 2016.


Free Email Updates
Get the latest content first
We respect your privacy


  1. // Reply

    As technology grows and grows we get lazier and lazier and diabetes grows more and more. Its getting more important to eat healthy and stay active just because we just don’t do it anymore. I love the part about preventing diabetes before it happens. Something many people miss. That’s truly the best way. As someone with diabetes in my family I will be sure to eat more plants!

    1. // Reply

      Matt, thanks for reading and commenting. Yes, please start or continue to eat more plant-based foods and you will a lot of health miracles in your life. It’s true that we are lazier as a society, but let us make the change in our lives and inspire others to do the same. Cheers.

  2. // Reply

    Superb!!! I am an acupuncturist and have too many patients with diabetes. It’s awful. And though they know they need to change their diet, it’s often difficult to make that transition. Thank you for this informative post.

    1. // Reply

      Thank you Hillary. Please point your patients in the direction of my website and continue to encourage them to make the move. It is oftentimes difficult to make the change, but, support goes a long way. All the best.

Leave a Reply

Your email address will not be published. Required fields are marked *