Plant Based Protein and Diabetes

A plant-based diet for diabetics comes as no surprise. The truth be told, we have exhausted this topic, but there will always be people who are hearing it for the first time and so we must continue to send the reminders in Cyber World, hoping and praying that more of us will come to a better understanding of the truth.

A Look at the Study

Let us now take a closer look at a study which concluded that plant-based protein will reduce the risk of becoming a type 2 diabetic.

  1. Who did this study? Scientists from the University of Eastern Finland.
  2. Where did they publish the findings? British Journal of Nutrition.
  3. Were there similar studies before? Yes. Other studies showed that the mortality rate declined when more people ate a diet rich in plant protein. This was especially the case for cardiovascular diseases, a known diabetic complication.
  4. Did this study look at the short term or the long term effect of eating plant protein? Long term.
  5. Were other protein sources looked at in this study? Yes. They looked at protein from:
    1. Meat
    2. Dairy
    3. Eggs
  6. What was the sample and where were they from? 2,332 middle-aged men (Finnish). They were between 42 to 60 years old.
  7. How long were these people observed? Approximately 20 years.
  8. What were the outcomes/findings? Those who consumed a diet rich in plant protein decreased the possibility of becoming diabetic. The blood sugar levels of those who ate plant protein were less than those who indulged in other protein sources. They decreased their risk by as much as 35%.
  9. How did egg rank as a protein source? Eggs were the second safest source to eat. I found it interesting that they stated that a higher intake of egg lowered the risk of diabetes in these men.
  10. Did any of the participants become diabetic? Yes, 432.
  11. Was lifestyle factored into the studies? Yes, the men who ate mainly plant protein also had a healthy lifestyle.
  12. How about having a combination of plant and animal protein? Was this factored into the study? Yes, it was and it was discovered that when 5 grams of animal protein was replaced with plant protein on a daily basis, then the risk of diabetes was reduced by 18%.
  13. What are some of the plant proteins used in the study?
    1. Grains
    2. Potatoes
    3. Other vegetables

Healthy Grains to Keep Diabetes at Bay


Healthy Whole Grains


Allow me to take the opportunity to mention some grains we could all try as sources of protein in a bid to lead healthier and happier lives. Please see the infographic below:


Healthy whole grains


Health Benefits of Whole Grains

  • Rich in fiber. This is slow to digest and so it keeps us feeling full for longer. It also helps to lower our blood sugar and our cholesterol. It helps to reduce the risks of colon cancer. Oats Bulgar and barley are high in fiber.
  • Help us to keep our blood sugar in check. Note that whole grains make us feel full for longer and they are also rich in fiber. This combination is great for those of us who want to become or remain diabetic-free. They are slowly digested and so they prevent huge spikes in our blood sugar.
  • Digestion is made easier when we eat our whole grains. Thanks to this function, we have little or no need for laxatives as the whole grains keep us going to the bathroom regularly and thankfully freely. Diverticulitis is kept at bay when we eat whole grains. This illness causes inflammation, pain, diarrhea and constipation. The lactic acid found in whole grains also promotes what is called “good bacteria” in our intestines. Because of this function, it is easier for us to absorb nutrients from the foods we eat, it helps with digestion, as was stated earlier and helps the immune system.
  • Helps to lower cholesterol. Triglycerides are lowered in addition to the fact that the whole grains help the body to resist the temptation to absorb what is called “bad cholesterol.”
  • Lowers the risk of heart disease. If you look at the above point which stated that whole grains help to lower the cholesterol levels in our bodies, then you would see this point of lowering the risk of heart disease as no surprise. Only 2 to 3 servings on a daily basis could lower that risk by as much as 30%.
  • Whole grains help us to control our weight. Please be reminded that they keep us feeling fuller for longer.
  • Our blood pressure says a resounding “thank you” to whole grains. If we practice eating more than 1 serving per day, then we could lower the risk of hypertension by as much as 19%. A lower blood pressure also helps to protect us from cardiovascular illnesses.
  • Tired of the extras around your belly area? Eat your required servings of whole grains on a daily basis. Yes, these grains help to redistribute the fat in our bodies. Remember that the more belly fat you “sport”, the higher the risk of becoming diabetic.
  • Whole grains are rich in the B vitamins and so they are great for metabolism. This can help to prevent birth defects. Yes, I agree with you, eat your whole grains. The only thing you may lose is a little weight, but you will gain a healthier you.
  • In the event you are concerned about your mineral intake, then reach for your whole grains. Yes, they are a good source of iron, magnesium, selenium, and zinc.

The above list is incomplete and so I encourage you to continue the research and include grains in your diet after speaking with your doctor. I know some people are already afflicted with some illnesses which make it difficult for them to eat grains, so I strongly suggest that if you are one of those people, then you speak to your medical personnel.

Some other sources of plant-based proteins I wrote articles about are:

Click these links



Here are other sources of plant-based protein:

  • Pinto Beans
  • Black Beans
  • Black-eyed peas
  • Lentils
  • Chickpeas (Garbanzo)
  • Great Northern Beans
  • Lima Beans
  • Navy Beans (White Beans)


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Medical Disclaimer




  1. Bienvenu, Camille. “Plant-derived Protein May Lower Risks of Type 2 Diabetes, New Study Finds.”, 2017. Web. 23 Apr. 2017.
  2. University of Eastern Finland. “Plant Protein May Protect against Type 2 Diabetes, Meat Eaters at Greater Risk.” ScienceDaily. ScienceDaily, 19 Apr. 2017. Web. 23 Apr. 2017.
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  1. // Reply

    Very well written and researched article Josephine. A lot of very useful information for those with Diabetes and looking to reverse it, using a plant based diet. Well formatted, easy to read and informative post. Keep up the GREAT service you are doing for everyone with Diabetes or pre-diabetic.

    1. // Reply

      Richard, thanks for reading and taking the time to comment. Let me however hasten to add that a diet rich in plant-based foods is also intended for people without diabetes in an effort to prevent the illness. Thank you for your kind words and I pray that you will be successful in your future endeavors.

  2. // Reply

    Nice looking site Josephine.
    Well written and well researched.
    Very helpful info… i will try some of these ideas myself.
    Keep up the good work.

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