Plant-Based Diet More Effective for Prevention

• New research says people are willing to make dietary changes to help with diabetes.
• However, they don’t always understand which type of diet is best for diabetes.
• Research indicates that a plant-based diet is better for diabetes than a low-carb diet.
• The best way to get started is with small changes, such as Meatless Mondays.
• Experts say it’s not necessary to be vegan to reap the benefits.

A national poll conducted by the Physicians Committee for Responsible Medicine and Morning Consult found that 65% of U.S. adults would consider adopting a low-fat, plant-based diet if their doctor recommended it.

While many people know that eating more vegetables and fruits can lower diabetes risk, far fewer are aware that a low fat, plant-based eating pattern — rich in fruits, vegetables, grains, and beans — can help prevent or even reverse the disease.

In fact, only about 1 in 5 respondents recognized this connection.

The poll surveyed 2,203 U.S. adults, aiming to assess awareness of dietary approaches to type 2 diabetes prevention and management, as well as openness to trying plant-based eating patterns.

Respondents were asked about their knowledge of the role of fruits, vegetables, and plant-based diets in reducing diabetes risk, and about their willingness to adopt such diets if recommended by their physicians.

Among respondents whose healthcare providers had discussed type 2 diabetes with them, 57% knew that high vegetable intake can lower their risk, and 34% were aware that high fruit intake can do the same.

However, only 21% recognized that a low-fat, plant-based diet could help prevent or improve type 2 diabetes.

The poll also revealed a striking misconception: half of the adults who had spoken with their doctors about diabetes believed that a low-carbohydrate diet is the best approach.

Research cited by the Physicians Committee indicates that low-carb diets based on animal products are associated with an increased risk of type 2 diabetes.

Specifically, diets emphasizing animal protein and saturated and trans fats were linked to a 35% higher risk of developing type 2 diabetes, and that risk rose to 39% if the diet also minimized whole grain intake.

Physicians Committee experts explain that eating less of certain types of fat — especially from animal products, fried foods, and oils — allows insulin to work more effectively.

In type 2 diabetes, insulin resistance occurs when fat accumulates inside muscle and liver cells, preventing glucose from moving out of the bloodstream and into cells where it is used for energy. This fat buildup is a key driver of elevated blood sugar levels.

Blood sugar spikes cause insulin surges and high insulin (hyperinsulinemia) over time, which can make cells more insulin-resistant and drive up high blood sugar even more.

Decades of clinical research show that low-fat, plant-based diets that do not restrict healthy carbohydrates can be beneficial for those with type 2 diabetes. However, for the reasons outlined above, refined and processed carbs can actually have the opposite effect, and should be avoided.

In one 22-week study, 99 participants followed either a low-fat vegan diet without calorie or unprocessed carbohydrate limits, or the American Diabetes Association’s standard recommended diet.

Results showed that 43% of the vegan group were able to reduce or discontinue their diabetes medications, compared with only 26% of the ADA group.

The vegan group also experienced greater improvements in body weight, HbA1c (a measure of blood sugar control), and LDL cholesterol.

Another study by the Physicians Committee measured intracellular fat levels in liver and muscle cells.

After 16 weeks on a low-fat vegan diet, liver cell fat dropped by 34.4%, and muscle cell fat decreased by 10.4%.

These reductions corresponded with improved insulin sensitivity, suggesting that this dietary approach can address the root cause of type 2 diabetes.

The poll also looked at what resources people would need to succeed with a plant-based diet. Nearly half of respondents said having access to an online recipe hub or regular guidance from a dietitian would be “very helpful.”

To meet this need, the Physicians Committee offers the National Diabetes Program, a free online support group that provides education from doctors and dietitians on foods to focus on and avoid, meal ideas, grocery tips, dining out strategies, and answers to common nutrition questions.

Additionally, the organization’s Food for Life plant-based nutrition and cooking classes — developed by physicians and dietitians — are available nationwide to teach people how to prevent, improve, and in some cases, reverse type 2 diabetes through a diet rich in fruits, vegetables, whole grains, and beans.

However, you don’t have to join a support group or attend a class to get started on a plant-based diet, says Dawn Menning, a registered dietitian and certified diabetes care and education specialist with Nutu, a healthy lifestyle app.

A simple way to add more plant-based foods into your life is by trying Meatless Monday once a week, and then gradually adding in more days.

“Search for vegetarian recipes that are easy to prepare and sound appealing to you and others in your household,” she said.

Menning suggested choosing ingredients and flavors that you already know you enjoy. “Vegetables don’t have to be boring!” she emphasized.

You also ease into a plant-based lifestyle by replacing one animal product at a time. For example, try soy or almond milk as a simple substitute for cow’s milk.

And, of course, you want to add more plants to your meals, such as vegetables, legumes, and nuts.

“Gradually shift away from animal foods and make plants the star of the meal,” said Menning.

When many people think of plant-based diets, their mind automatically goes to a vegan diet, which is 100% free of any animal products.

However, Melanie Murphy Richter, a registered dietitian nutritionist with L-Nutra, said that it’s not necessary to go vegan to reap the benefits of a plant-based diet.

Eating too much animal protein, especially red and processed meats, can elevate IGF-1, a growth factor linked with accelerated cellular aging and higher diabetes risk, she explained.

“At the same time, protein itself is metabolically important because it supports satiety and helps stabilize blood glucose when consumed in appropriate amounts,” said Richter.

“Finding the right balance by prioritizing plant proteins like beans, lentils, or nuts, and using smaller portions of high-quality animal sources such as fish and sustainably grown, lean meats, can help protect both metabolic and hormonal health,” she concluded.