November 22, 2020

plant based and diabetes

Plant-based diet for Diabetics

Type 2 diabetes is preventable, treatable, and reversible. It's a lifestyle disease. A person's lifestyle habits, which include their eating habits, can affect their ability to either reverse diabetes or eliminate their risk for developing the disease in the first place. See
Is the American diet killing you?

There have been numerous studies proving the ability of plant-based foods to help people lower their diabetes risk by as much as 78%. More than one group of researchers has shown that this type of diet will facilitate better blood sugar control.

The Physicians Committee for Responsible Medicine has put a plant-based diets to the test with thousands of patients who have type 2 diabetes. And they have published a research article A plant-based diet is a powerful tool for preventing, managing, and even reversing type 2 diabetes which detail the research. You can read this article and many others on the PCRM website.

There is a plant-based diet for diabetics. However not all plant-based diets are created equal. Healthline has published a great article  A Plant-Based Diet Can Reduce Your Risk for Type 2 Diabetes, If You Do It Correctly

The bottom line is if you have been diagnosed with type 2 diabetes it is not too late to do something about it. You can make significant lifestyle changes, starting with switching to a plant-based diet.

Plant-Based Diet Helps Eliminate Inflammation and Insulin Resistance

Sharon Palmer, RD, who authored the book The Plant Powered Diet, said that several studies have shown that a plant-based diet can lead to the reduction of a number of chronic illnesses, such as heart disease, Alzheimer's and type 2 diabetes.

These studies also showed that diets that are not purely plant-based, but centered on eating animal meats, can increase the chances of suffering from chronic inflammation as well as insulin resistance.  Through these studies, the researchers discovered that insulin resistance and chronic inflammation was reduced or eliminated simply by making a few lifestyle changes. The lifestyle changes prescribed were to start following a plant-based diet, quit smoking, achieve adequate quality sleep and to start exercising regularly.

Plant Foods are Nutritional Powerhouses

The reason plant food sources are important for lowering and eliminating type 2 diabetes is because the vegetables, fruits and grains are nutritional powerhouses! There is nothing in such a diet that is considered unhealthy. They contain high levels of fiber, complex carbohydrates, high quality proteins and healthy fats.

One critical point to make here is that sugary drinks and processed foods are not considered part of a plant-based diet. If you want to snack or have a cold drink, choose healthy alternatives. Water is always the best drink choice!

Plant Based-Dieters Find It Easier to Control their Weight

A major reason plant-based dieters are less likely to be diagnosed with type 2 diabetes is because their weight is more easily controlled due to their food choices. Those engaging in a diverse, plant-based diet free of sugar-based indulgences will not even have to think about maintaining their ideal weight. See Plant based diets for weight loss.

Many people with type 2 diabetes are overweight and an excess of body fat is a big indicator of being at risk of developing diabetes. Statistics show that a substantial proportion of those who are overweight will go on to develop type 2 diabetes.

Therefore, it comes as no surprise that plant-based dieters are less likely to develop type 2 diabetes, will have healthier blood sugar levels, better insulin sensitivity and stable insulin levels.
So, if you are ready to act to either prevent or reverse diabetes, look at your lifestyle. Start with your diet. Remove some unhealthy habits and get ready for some good ones. Make a shopping list with your new dietary requirements and step outside and get moving today!

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