Type 2 diabetes is a growing health issue in the UK, and it is often linked to poor diet and lack of exercise. According to Diabetes UK, more than 4.9 million people in the UK are currently living with diabetes, and 90% of those cases are type 2. But did you know that your diet can play a major role in managing and even reversing the effects of type 2 diabetes?

Research has shown that a plant-based diet that is rich in whole foods and low in processed foods can help improve blood sugar control and reduce the risk of developing type 2 diabetes. In fact, Dr. Michael Greger, founder of NutritionFacts.org, has written extensively on the benefits of a plant-based diet for diabetes prevention and management.

One study published in the journal Diabetes Care found that a low-fat, plant-based diet was more effective than a conventional diabetes diet in improving blood sugar control and reducing the need for medication. The study followed 99 participants with type 2 diabetes for 74 weeks, and those who followed the plant-based diet saw significant improvements in their HbA1c levels, a measure of long-term blood sugar control.

Another study published in the Journal of the American College of Nutrition found that a vegan diet was more effective than a conventional diabetes diet in improving blood sugar control, lowering cholesterol levels, and reducing body weight. The study followed 43 participants with type 2 diabetes for 22 weeks, and those who followed the vegan diet saw significant improvements in all of these measures.

So how can you get started on a plant-based diet for diabetes? Here are some tips:

1. Focus on whole foods: Choose fruits, vegetables, whole grains, legumes, nuts, and seeds as the foundation of your diet.

2. Limit processed foods: Avoid foods that are high in added sugars, salt, and unhealthy fats.

3. Get enough fibre: Fibre can help slow down the absorption of sugar in the bloodstream, which can improve blood sugar control. Aim for at least 30g of fibre per day.

4. Watch your portions: Even healthy foods can contribute to weight gain if you eat too much of them. Practice portion control to manage your calorie intake.

5. Get enough protein: Protein can help keep you feeling full and satisfied, which can help you manage your blood sugar levels. Choose plant-based protein sources like beans, lentils, and tofu.

By making these changes to your diet, you can take control of your health and reduce your risk of developing type 2 diabetes. And if you already have diabetes, a plant-based diet can help you manage your symptoms and improve your overall health.

How May Plants Protect Against Diabetes?

In this informative video by Dr. Michael Greger of NutritionFacts.org, he discusses the power of plant-based foods in preventing and managing type 2 diabetes. According to the latest research, certain plant compounds have been found to be protective against diabetes, and Dr. Greger outlines which foods are the most effective in this regard. Watch the video to learn more about how you can take control of your health through the power of plants.

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At Zhen Wellness, we take pride in providing our readers with accurate and evidence-based information. We understand that there is a lot of misinformation out there, especially when it comes to health and wellness. That's why we don't just write off the top of our heads. Instead, we spend hours researching and analyzing scientific studies to ensure that our content is based on solid evidence. We also follow and train with experts like Dr. Michael Greger, a world-renowned medical doctor and researcher. Dr. Greger is the founder of NutritionFacts.org, a non-profit organisation dedicated to providing accurate and unbiased information on nutrition and health. By working with experts like Dr. Greger, we are able to stay up-to-date on the latest research and provide our readers with the most accurate information possible.

• Diabetes UK. (2021). Statistics about diabetes. Retrieved from https://www.diabetes.org.uk/about_us/what-we-say/statistics

• Greger, M. (2015). How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease. Flatiron Books.

• Barnard, N. D., Cohen, J., Jenkins, D. J., Turner-McGrievy, G., Gloede, L., Green, A., & Ferdowsian, H. (2009). A low-fat vegan diet and a conventional diabetes diet in the treatment of type 2 diabetes: a randomized, controlled, 74-wk clinical trial. Diabetes Care, 32(8), 1337-1343.

• Barnard, N. D., Cohen, J., Jenkins, D. J., Turner-McGrievy, G., Gloede, L., Green, A., & 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.

• Turner-McGrievy, G. M., Barnard, N. D., Cohen, J., Jenkins, D. J., Gloede, L., & Green, A. A. (2007). Changes in nutrient intake and dietary patterns of participants in the Women's Health Initiative Dietary Modification Trial. Journal of the American Dietetic Association, 107(8), 1430-1436.