Reversing Type II Diabetes with Diet: What Does the Evidence Say

Managing and Reversing Type II Diabetes with a Plant-Based Diet

Many people are surprised to learn that Type II diabetes can be effectively managed, and in many cases even reversed, by transitioning to a plant-based diet. It’s important to note that eating Beyond Burgers every night will not have a beneficial impact on blood sugars, despite their exclusion of meat; however, following a diet that is comprised of primarily plants certainly will.

Current Medical Recommendations and Limitations

Even though the protocol hasn’t yet become widely implemented by the medical field, there are plenty of clinical trials following patients who successfully reversed their diabetes simply by changing their diet. Many doctors are still recommending that patients eliminate sugar from their diet, count calories, and restrict carbs. This is only useful for treating the symptoms, as opposed to eliminating the true culprit—a high-fat diet rich in animal products.

The Issue with Ketogenic and Low Carb Diets

If someone is diabetic and goes on a ketogenic diet by eliminating sugar and most carbs, they will have their blood sugar under control, but they would fail an oral glucose tolerance test if issued. This means that they are still diabetic, and having a “cheat day” where they consume higher amounts of sugars would be extremely detrimental. My approach is always to address the root cause as opposed to simply treating the symptoms. A ketogenic or low carb diet can feel like it is a good way to control your diabetes, when in reality you are further inducing insulin resistance.

Understanding Insulin Resistance

In someone with healthy insulin levels, the hormone insulin will send a signal to pull the glucose out of the bloodstream and put it into our cells. Insulin resistance is the process by which the cells in your muscles, liver, and fat begin to resist or even ignore that signal. Diets high in fatty foods, particularly from animal products, lead to fat particles building up in the cells, making them unable to uptake glucose and convert it into glycogen to fuel our brains and our bodies. Glycogen is important for proper function of the central nervous system. Without this process occurring, glucose accumulates in the bloodstream, and you have— you guessed it—high blood sugar. This leads to, or exacerbates, conditions such as prediabetes, diabetes, and metabolic syndrome.

The Body’s Preferred Source of Fuel: Glucose

It’s important to note that the human body’s preferred source of fuel is glucose. After all, it was starchy carbs and not meat, as is sometimes believed, that were the major factor in the evolution of the human brain. This is no surprise since our brains run on glucose. Low carb and ketogenic diets, while good for short-term weight loss and the appearance of controlling diabetes, are unnatural and do not have evidence to support them long-term.

Research Supporting Plant-Based Diets

The Physician’s Committee for Responsible Medicine has published extensive research in favor of a plant-based diet to reverse diabetes. Over the years, thousands of diabetics have tried a plant-based diet, naturally low in fat and salt, and witnessed extraordinary results. Dramatic health improvements were seen in only a matter of weeks, and a plant-based diet outperformed the traditional diabetes diet of limiting carbs and calories by 300%. Patients lost weight, their insulin sensitivity improved, and HbA1c levels dropped, in some cases to the point where you would have never known they were diabetic in the first place! The best part about this diet is how quickly tangible results can be seen.

Enjoying a Plant-Based Diet

While it may seem restrictive to cut out foods like meat, dairy, and eggs, a plant-based diet can actually be abundant, satisfying, and incredibly delicious—not to mention enjoyable. Consider it an amazing opportunity to try different foods, experience new restaurants, and experiment in the kitchen. If you decide not to stick with it, your old diet will always be available and waiting—but I encourage you to commit to your health and see what amazing changes you notice in as little as 21 days. No calorie counting, small portions, food weighing, cutting out all fruit, or counting carbs. Instead, focus on a nutritious plant-based diet that is naturally low in fat, with low glycemic foods and a goal of 40g of fiber per day.

Get Professional Help

If you are ready to make the change and want an experienced nutrition professional to guide you every step of the way, check out my coaching programs and apply to work with me!

Yours in health,

Sarah