Plant-Based Diets May Help Diabetes: Here’s How

Increasing evidence shows that a plant-based diet can help to prevent and treat many health conditions. This includes diabetes, a condition that affects almost 10% in the U.S. 

People who eat a plant-based diet tend to live longer and healthier lives. They also have much lower rates of diabetes. 

We’ll review the evidence on how a plant-based diet can help someone with diabetes. And we’ll discuss what to expect when making this dietary change.

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How does a plant-based diet help with diabetes?

A plant-based diet can help with diabetes in several ways. It helps your body manage blood sugar more effectively and improves insulin sensitivity. Over time, it can also protect you from common diabetes-related issues, including heart and kidney problems.

Improved blood sugar control

Research shows that a plant-based diet leads to improved blood sugar control in people with diabetes. Examples of plant-based foods are:

• Fruits

• Vegetables

• Nuts

• Seeds

• Grains 

Eating these foods is linked to lower fasting blood sugar. Over time, this can lower your hemoglobin A1C (HbA1C or A1C). The A1C is a measurement of your average blood sugar in the past 2 to 3 months. 

One analysis of multiple studies found that plant-based diets lowered A1C by nearly 0.4% on average. That may seem like a small improvement. But it’s a significant drop, considering that a common diabetes medication like metformin usually leads to a decrease of about 1%. And some plant-based diets — like a low-fat vegan diet — may lower A1C by as much as 1.2%.

Increased insulin sensitivity

Lower blood sugars aren’t the only benefit. Researchers also found that a group of people who ate a plant-based diet for 16 weeks increased their insulin sensitivity. Some studies have found improved insulin sensitivity after just 2 weeks on a plant-based diet, in people with a larger body size. 

EXPERT PICKS: WHAT TO READ NEXT

• Plant-based proteins: From tofu to lentils, you’ve got plenty of options when it comes to getting your fill of proteins. 

• Diet for diabetes: Whether or not you switch to a plant-based diet, here’s what you need to know about the best food choices for diabetes. 

• High-fiber foods: Fiber is great for blood sugar control. Here are nine ways to boost your fiber intake.

In Type 2 diabetes, low insulin sensitivity is the underlying cause of the condition. So switching to a plant-based diet can help target the root cause. 

Weight loss

Having a larger body size can raise your risk for Type 2 diabetes. And having diabetes can also make it harder to manage your weight. So a plant-based diet may help with both prevention and treatment by supporting weight loss. 

Many people lose weight when they switch to a plant-based diet. That’s partly because plant foods are usually high in fiber, which can help you feel full and satisfied. These foods are also lower in calories for their size. So you can eat generous portions without eating more than your body needs. 

Better heart health

Diabetes can increase your risk for heart problems. Plant-based diets can lower that risk by improving heart health in a variety of ways. Plant based diets can help: 

• Improve cholesterol: A plant-based diet can lower low-density lipoprotein (LDL), the “bad” cholesterol, which is linked to heart disease. 

• Lower blood pressure: Vegetarian and plant-based diets can lower blood pressure, which helps your heart work more easily.

• Decrease inflammation: Eating plant-based foods may reduce inflammation in the body. Less inflammation helps lower the risk of heart disease. 

Improved kidney health

People who eat more plant foods are less likely to develop kidney disease. This is especially important for people with diabetes, since up to 40% of people with diabetes develop chronic kidney disease. 

A plant-based diet can help protect your kidneys in a few ways:

• For one, it usually means eating less animal protein, which is linked to kidney disease in people with diabetes. 

• Plant-based diets are also low in sodium, acid load, and phosphorus — all of which can help with kidney function. 

Will my diabetes medications change if I switch to a plant-based diet?

It’s quite possible that switching to a plant-based diet may decrease the need for diabetes medications. Studies show that adopting a vegetarian or vegan diet can help people with Type 2 diabetes lower the amount of medication needed to treat their diabetes. 

That’s because a plant-based diet might improve your sensitivity to insulin. One study looked at the effects of a plant-based diet on people with Type 1 diabetes. After 12 weeks, people following a low-fat vegan diet were able to reduce their insulin dosing by 28%. So, if your long-acting insulin dose is 10 units daily, you might only need 7 units daily after switching to a plant-based diet. 

How long does it take for a plant-based diet to lower blood sugar?

The benefits of a plant-based diet are often seen quite soon after starting the diet. It might even be after your first plant-based meal.

One study of people with Type 2 diabetes compared a group who ate a plant-based meal with a group who ate an animal-based meal. After the plant-based meal, people had higher levels of natural insulin (and so better blood sugars) compared to the people who ate meat. 

And A1C can decrease pretty quickly with a plant-based diet. Some studies showing improvement in A1C noted this effect after only 3 months on a plant-based diet. 

Tips for people with diabetes starting a plant-based diet

If you’re thinking about starting a plant-based diet for diabetes, here are some tips to keep in mind: 

• Start with small changes: Instead of changing your diet all at once, start by increasing your intake of plant-based foods. Consider adopting a flexitarian diet by limiting meat and animal proteins. 

• Stock your pantry: Plan ahead to make plant-based foods readily available. Buy beans, nuts, whole grains, and frozen fruit and vegetables so that you have plenty of options to choose from when you get hungry.

• Choose complex carbs: Complex carbs are usually found in whole or unprocessed foods — like whole grains, starchy vegetables, beans, and legumes. These carbs help keep your blood sugars more stable. 

• Eating plenty of fiber: High-fiber foods help you stay full longer. And fiber-rich foods have multiple health benefits for people with diabetes. 

• Don’t forget your protein: There are plenty of ways to meet your protein needs on a plant-based diet. But you might need to be more intentional about it. Focus on high-protein options like soy, lentils, beans, nuts, and nutritional yeast. 

• Talk to your healthcare team: As your diet changes, your medication needs might change as well. This is especially important if you’re taking a medication that can lead to low blood sugars, like insulin or sulfonylureas. 

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Written by:

Joanna Jan, MD

Joanna Jan, MD, is board-certified in internal medicine and licensed to practice medicine in the state of Pennsylvania. In 2017, she received her board certification from the American Board of Internal Medicine.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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