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More than likely I caught your attention with “Reverse Type 2 Diabetes” and “Plant-Based” in the same sentence.
I don’t know your view point on “eating plant-based” but I encourage you to read on before you come to a halt!
You might be browsing this post because yourself or someone you know has Type 2 Diabetes. There is no true quick fix to reversing Type 2 Diabetes, but when it comes to eating lifestyle, there are a number of nutrition strategies that work MUCH better than others.
The following are probably the most common goals that you want to accomplish if you have Type 2 Diabetes:
In this post, I’ll first introduce you to why our focus should more on plant-based eating. Next, we’ll dig in to the 3 reasons to eat plant-based if you have Type 2 Diabetes, so you can at least achieve 1, if not all of the above goals!
By the year 2030, it is expected that the number of diabetes cases will double, which is mind boggling considering that over 26 million people already have Type 2 Diabetes.
Enough people still think that no matter where the food comes from (animal-based foods or not), as long as Fat, Proteins, and Carbohydrates are “smartly” portioned, and recipes modified for Type 2 Diabetes, it’s all the same to help manage the Diabetes.
And while someone’s eating habits and their body weight have a performance in managing Type 2 Diabetes, the most widely discussed question is:
“What is the best way to eat to manage fluctuating blood sugar levels, while at the same time lowering cardiovascular health risks (like heart disease or high blood pressure)?”
TherapyRDx is dedicated to Plant-Based Eating because the Nutrition evidence is so strong that eating more plant-based can help prevent or even reverse certain health problems. Evidence is even stronger at demonstrating prevention and disease reversal (including Type 2 Diabetes) if you eat 100% or almost entirely (95% or more) plant-based.
We see that the research results point towards PLANTS as the best Diabetes manager and reverser, so that you can set yourself up for longevity and disease prevention.
Lead Type 2 Diabetes researchers have already pointed that:
“…It is possible to reverse your diabetes, even if you have had the condition for a long time, up to around 10 years. If you have had the diagnosis for longer than that, then don’t give up hope — major improvement in blood sugar control is possible.”
Even after nearly 10 years. Unbelievable!
We’re about to get into the 3 plant-based reasons to eat plant-based if you have diabetes. The reasons are based on DECADES of Nutrition Researchers, studying the health effects of Plant-Based Diets and comparing to Vegetarian, Vegetarian with Only Fish, and diets containing Animal Meats and Fish, plus everything in between.
And, by the way, the Plant-Based Diets won!
At the end of the post grab our Reverse Your Type 2 Diabetes Shopping List before your next grocery trip.
Now let’s dive in to our 3 pivotal reasons why you should go Plant-Based if you have Type 2 Diabetes.
Eating Plant based has incredible effects on how well your body manages blood sugar levels. Here’s Why.
Plant foods are highly concentrated in Magnesium, Antioxidants, Fiber. Nutrition researchers discovered that the 3 former nutrients have the power to improve how efficiently the Pancreas releases the Insulin Hormone.
If you’re eating whole food plant-based diets, your body can protect itself better against diseases, but also it means you’re excluding animal meats, which encourage Insulin dysfunction.
What is very interesting about the study is that even the Omnivore group ate predominantly Plant-Based.
Numerous studies have demonstrated that by cutting out more animal-based foods or removing them completely, your A1C levels drastically go down, therefore can reverse Type 2 Diabetes. Let me share why.
We need Iron in order to make lots of Oxygen to send throughout all of our organs. Animal proteins and Plant-based foods contain the nutrient Iron.
Also, it is a MYTH that in order to get enough Iron, you should eat animal meats.
You can EASILY absorb the Iron from Plant-Based foods if it has another “plant-based friend” that you eat with it too. All you have to do is eat your Iron-Rich Plant-Based food WITH a food containing: Vitamin A, Vitamin C, or Betacarotene (like Citrus fruits, Orange/Red Veggies, Dark Leafy Greens).
And while It is true that if you eat Animal foods, you’ll absorb the Iron more quickly, that fact does not make animal meats healthier than plant foods.
In fact, the reason why is because the Iron + Animal Meats meat combo turned out to cause more inflammation than the Iron + Plant-Food. And with the higher inflammation means rising A1C levels. Bad news.
The following example is technically the sum of 11 separate research studies – this is because all 11 of the studies followed the practically the same criteria, making it much easier to see the trend that Plant-Based Foods improve A1C for Type 2 Diabetes.
Our Immune System cells depend on the Nutrients we eat. A major negative effect of having Type 2 Diabetes is a weaker immune system (also true for Type 1 Diabetes). Type 2 Diabetes affects the strength of your immune system because of:
Constant high blood sugar leads to the Pancreas working over-time to create Insulin, and that leads to Insulin dysfunction. Once you have Insulin dysfunction, then your body becomes VERY inflamed.
More Inflammation = Fragile Immune System
Nutritionally speaking, the best way to strengthen your immune system is by eating more plant foods. Plant foods contain:
Researchers have found that when we eat plant foods, the broken down nutrients in digestive system have the ability to create “signals” for our immune system so that our body make antibodies.You see, now your body is equipped with the “good stuff” so that you prevent and fight diseases more efficiently.
As you can see in several of the studies, if you’re eating more plant-based, you can lower your risk of Insulin problems, while at the same time you can drop your A1C and strengthen your Immunity. It is more than possible to reverse Type 2 Diabetes.
Remember, even just “increasing” the amount of plant foods in your diet has a HUGE effect on your health. ) I do encourage you to select at least 1 of the goals I listed in the opening paragraph, and experiment with more plant-focused recipes. In order to help kickstart your goal-reaching, i’ve included a Reverse Your Type 2 Diabetes Shopping List (below) so your can be more diabetes-focused and efficient!
Instructions to download “Reverse Type 2 Diabetes Shopping List” PDF:
You might be shocked to see many “starchy” foods on the shopping list. The nutrition research is INCREDIBLY strong that starchy plant-based foods are a big winner for managing Diabetes. You want to aim to ELIMINATE or REALLY CUT DOWN on animal products (fish, eggs, meat, chicken), and added oils.
After you’ve printed the shopping list, Try out our 5-Day Plant Based Weight Loss Plan if you haven’t checked it out already. A Whole Foods, Plant-Based Diet has been shown to dramatically improve Type 2 Diabetes. HINT: YOU’LL WANT TO MAKE SOME MODIFICATIONS TO SOME RECIPES
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