Diet and Diabetes

I googled “treatments for type 2 diabetes” and was overwhelmed when my search results were drugs, drugs, and some more drugs. Some of the side effects of these drugs include: weight gain, nausea, increased risk of pancreatitis, and urinary tract infections. Is this the only way type 2 diabetes can be treated? Medications?

The discouraging results prompted me to do some research, and I was grateful to find study after study showing that type 2 diabetes can be prevented, and even reversed by following a plant-based whole foods diet.

Foods That Can Prevent Type 2 Diabetes

A study was conducted through Loma Linda University to examine the relationships between various diets and the risks those who followed the diets had of contracting type two diabetes. The research followed 15,200 men and 26,187 women without diabetes over a period of two years.

The participants were grouped based on their diets. These diets included lacto ovo vegetarian (eats eggs and dairy), pesco vegetarian (eats fish), semi vegetarian (occasional meat consumption), and non-vegetarian.

Over duration of the study, the researchers constantly asked the participants questions regarding their diet, and tested their likelihood to develop type 2 diabetes.

Using non-vegetarians at 1.0 as a baseline, the researchers discovered that vegans had a 0.38 chance of developing diabetes, lacto ovo vegetarians had a 0.61 chance of developing diabetes, and semi-vegetarians had a 0.48 chance.

The closer that the participants were to following a plant-based whole foods diet, the less likely they were to develop diabetes.

Reversing Type 2 Diabetes

In 1870 the Siege of Paris caused the entire population to nearly starve to death. Apollinaire Bouchardat, a French physician, noticed that these extreme conditions were somehow causing diabetes to reverse.

Bouchardat concluded that severe caloric restrictions can aid in the reversal of type 2 diabetes. Many today are finding success in reversing type 2 diabetes through following a low energy nutrient dense diet.

Professor G.W. Pickering concluded that during World War I and II the diabetes mortality rates in Western countries decreased as a direct result of food rationing. The population was forced to consume less fat, and more carbohydrates. The population ate more vegetables and starches and less animal products.

The Professor noticed the mortality rates increase again when the food rationing stopped and the diets shifted back to diets that were higher in fat and lower in carbohydrates. In a research document he wrote, Professor Pickering deduced, “There thus seems to be a universal relation between diet and diabetic mortality.”

The professor’s document was written in 1948, and since then many have found success in turning around their type 2 diabetes through following a low energy nutrient dense diet.

“I am proud to say that I am no longer diabetic.”

After being diagnosed with type 2 diabetes, Marc Ramierez began to take five medications for his disease. When his condition worsened significantly, doctors suggested that Ramierez begin daily injections of insulin. While struggling with the idea of these injections, Marc was given a copy of Forks Over Knives, and was inspired to adopt a strict plant-based whole foods diet.

In a post Ramierez made on the Forks Over Knives website about following a plant-based diet, he said, “In less than two months, I was off of all my medications, and I have been med-free for over three years. I am proud to say that I am no longer diabetic.”

There are many more stories like Marc’s, and recent research is suggesting that a plant-based whole foods diet is an effective method of both preventing and treating type 2 diabetes. Imagine the time and money saved on doctor visits and medications if diabetes were prevented.

3 Simple Tips For Shifting to a Plant-Based Whole Foods Diet:

  • Replace snacks like potato chips with carrot sticks and hummus, or sliced apple with cinnamon.
  • Swap soda drinks out for unsweeted (or lightly sweetened) teas.
  • Switch out sweet cereals for unsweetened oatmeal that you can sweeten with a little honey or date sugar.

Start Tonight: An Easy Plant-Based Recipe

Plant-Based Food Lifestyle Eye


-Cook brown rice or quinoa and black beans or chickpeas to use as a base.

-Lightly steam your favorite veggies. Carrots, broccoli, onion, kale, squash, and cauliflower are all great options.

-Shred carrot, cucumber, and cabbage. Feel free to throw in some fresh tomato or turnip.

-Dress with this oil-free avocado sauce


-Blend one large avocado with a clove of garlic, a handful of cilantro, a lime, and some sea salt. Add water until you achieve a consistency you prefer and drizzle over your veggie bowl.

Avocado Lime Sauce Plant-Based Food Lifestyle Eye