By: Pamela Gomez Fernandez, Lagniappe Wellness Dietetic Intern

In today’s health-conscious world, more people are exploring plant-based diets not only for ethical reasons but also for their potential health benefits. Among the many advantages of plant-based eating, one area of particular interest is its effect on blood sugar levels and type 2 diabetes. Let’s delve into the science behind how plant-based diets can positively influence these aspects of our health. Type 2 diabetes is a chronic metabolic disorder characterized by insulin resistance and uncontrolled elevated blood sugar levels. The prevalence of type 2 diabetes has been steadily increasing worldwide, with dietary factors playing a significant role in its development and management. According to the International Diabetes Federation Diabetes Atalas, it is estimated that the prevalence of diabetes in 2019 was 9.3% which accounts for 463 million people. Furthermore, the projections for the year 2030 are estimated to rise to 10.2% accounting for 578 million people, and up to 10.9% reaching 700 million people by 2045 (Saeedi et al., 2019). Plant-based diets, characterized by high consumption of fruits, vegetables, whole grains, nuts, and seeds while minimizing or eliminating animal products, have gained attention for their potential benefits in preventing and managing type 2 diabetes. 

“Plant Based Vegan Food for a Healthy Lifestyle stock photo” by marilyna licensed under CC BY-SA 2.0.

Plant-based diets, particularly those rich in whole plant foods, have been associated with improved blood sugar regulation. A study by Barnard et al. (2006) demonstrated that participants following a low-fat vegan diet experienced significant reductions in hemoglobin A1c (HbA1c), a marker of long-term blood sugar control, compared to those following a conventional diabetes diet. Similarly, Turner-McGrievy et al. (2018) found that a plant-based dietary intervention led to reductions in fasting blood glucose levels and insulin resistance among overweight adults with no history of diabetes. These findings suggest that plant-based diets can effectively lower blood sugar levels and improve glycemic control, which is crucial for individuals with type 2 diabetes.

Insulin sensitivity, the body’s ability to respond to insulin and regulate blood sugar levels, is often impaired in individuals with type 2 diabetes. Plant-based diets have been shown to enhance insulin sensitivity, potentially reducing the risk of developing diabetes and improving outcomes for those already diagnosed. In a systematic review and meta-analysis by Qian et al. (2019), the association between plant-based diets and the risk of type 2 diabetes was examined. Data from prospective cohort studies revealed a significant inverse association between adherence to plant-based diets and the risk of developing type 2 diabetes. Higher adherence to plant-based diets was associated with a lower risk of type 2 diabetes incidence, highlighting the preventive potential of plant-based dietary patterns. Furthermore, a randomized controlled trial by Kahleova et al. (2018) compared the effects of a plant-based diet with a conventional diabetic diet on insulin sensitivity in individuals with type 2 diabetes. The plant-based diet group exhibited greater improvements in insulin sensitivity highlighting the therapeutic potential of plant-based diets in managing insulin resistance and type 2 diabetes.  

The nutrient composition of plant-based diets, characterized by high fiber, antioxidants, and phytochemicals, may contribute to their beneficial effects on glycemic control. Fiber-rich foods such as fruits, vegetables, legumes, and whole grains slow down the absorption of glucose, preventing rapid spikes in blood sugar levels. Additionally, plant foods are rich in antioxidants and phytochemicals, which have been shown to improve insulin sensitivity and reduce inflammation, factors implicated in the pathogenesis of type 2 diabetes (Bradbury et al., 2014). By emphasizing plant-based foods, individuals can optimize their nutrient intake and support better blood sugar management.

In conclusion, plant-based diets offer promising benefits for blood sugar regulation and type 2 diabetes management. Research indicates that these dietary patterns can improve glycemic control, enhance insulin sensitivity, and mitigate the risk of developing diabetes-related complications. By adopting a plant-based diet rich in whole plant foods, individuals can take proactive steps towards improving their metabolic health and reducing the burden of type 2 diabetes. Further research is warranted to explore the long-term effects of plant-based diets on diabetes prevention and management, as well as to elucidate the underlying mechanisms driving these beneficial outcomes.

References:

Barnard, N. D., Cohen, J., Jenkins, D. J., Turner-McGrievy, G., Gloede, L., Jaster, B., … & Ferdowsian, H. (2006). A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes. Diabetes care, 29(8), 1777-1783.

Bradbury, K. E., Crowe, F. L., Appleby, P. N., Schmidt, J. A., Travis, R. C., & Key, T. J. (2014). Serum concentrations of cholesterol, apolipoprotein A-I and apolipoprotein B in a total of 1694 meat-eaters, fish-eaters, vegetarians and vegans. European journal of clinical nutrition, 68(2), 178-183.

Kahleova, H., Tura, A., Hill, M., Holubkov, R., Barnard, N. D., A plant-based dietary intervention improves beta-cell function and insulin resistance in overweight adults: a 16-week randomized clinical trial, Nutrients, 2018, 10(2), 189.

Qian, F., Liu, G., Hu, F. B., Bhupathiraju, S. N., & Sun, Q. (2019). Association Between Plant-Based Dietary Patterns and Risk of Type 2 Diabetes: A Systematic Review and Meta-analysis. JAMA internal medicine, 179(10), 1335–1344. https://doi.org/10.1001/jamainternmed.2019.2195

Saeedi, P., Petersohn, I., Salpea, P., Malanda, B., Karuranga, S., Unwin, N., Colagiuri, S., Guariguata, L., Motala, A. A., Ogurtsova, K., Shaw, J. E., Bright, D., Williams, R., & IDF Diabetes Atlas Committee (2019). Global and regional diabetes prevalence estimates for 2019 and projections for 2030 and 2045: Results from the International Diabetes Federation Diabetes Atlas, 9th edition. Diabetes research and clinical practice, 157, 107843. https://doi.org/10.1016/j.diabres.2019.107843Turner-McGrievy, G. M., Wirth, M. D., Shivappa, N., Wingard, E. E., Fayad, R., Wilcox, S., Frongillo, E. A., & Hébert, J. R. (2015). Randomization to plant-based dietary approaches leads to larger short-term improvements in Dietary Inflammatory Index scores and macronutrient intake compared with diets that contain meat. Nutrition research (New York, N.Y.), 35(2), 97–106. https://doi.org/10.1016/j.nutres.2014.11.007