Diabetes is a chronic disease that affects 34.2 million adults in the U.S. alone, according to recent reports from the Centers for Disease Control and Prevention (CDC).

If there’s an upside to the prevalence of this disease, it’s the fact that multiple studies have since been done on possible treatments and preventive measures for diabetes that involve little to no chemicals.

A plant-based diet can reverse diabetes

Thanks to multiple studies, researchers now know that eating more plants and less meat can help prevent diabetes and stall its progression.

A recent review published in the Journal of Geriatric Cardiology showed that the elements of a plant-based diet – legumes, whole grains, fruits, vegetables and nuts – are beneficial for preventing and treating Type 2 diabetes, the most common form of the disease.

But unlike vegetarian diets, a plant-based diet leaves just enough room for a bit of lean meat, eggs, cheese and fish. This makes it a viable option for people who might want to eat healthier foods without avoiding animal products.

Foods to eat on a plant-based diet

People with diabetes switching to a plant-based diet should prioritize plant-based foods as much as possible. Animal products, while allowed, should still be eaten in smaller quantities. Remember: The goal is to eat more plants and less meat.

With that, here are 10 foods to include in a plant-based diet:

1. Vegetables – Vegetables are rich in micronutrients that support overall health including calcium, zinc, potassium and vitamin C. Their soluble fibers also help keep you full for longer periods, thus preventing overeating or snacking in between meals.
2. Whole grains – Whole grains like oats and quinoa are nutritious alternatives to white bread and processed rice products. These foods contain refined flour that can cause a spike in blood sugar levels.
3. Legumes – Red and processed meats are linked to a high risk of diabetes due to their high amounts of saturated fats that can raise blood sugar levels. Instead of meat, go for clean and filling sources of protein like peas, lentils and beans.
4. Nuts – The omega-3 fatty acids in nuts rival those found in fish. These healthy fats help protect the heart from inflammation and improve insulin resistance in people with diabetes.
5. Seeds – Seeds contain ingredients that have a blood glucose-lowering effect. Therefore, snacking on pumpkin seeds, flaxseeds, chia seeds and the like can help those with diabetes maintain their blood sugar levels.
6. Fruits – Fruits are a great source of antioxidants. These plant compounds help improve blood sugar levels and keep inflammation in check.
7. Plant-based oils – Vegetable oils are perhaps some of the unhealthiest oils out there. Even if you’re not on a diet, steer clear of these oils. Instead, opt for nutritious plant-based ones like olive oil, almond oil and sesame oil. These oils are rich in omega-3s and antioxidants that fight chronic diseases.
8. Herbs – Certain herbs are known for their blood glucose-lowering effects. These include turmeric, ginseng, fenugreek, cinnamon and milk thistle.
9. Coffee – Coffee contains plant compounds called polyphenols that have antioxidant properties. These compounds are known to prevent diabetes-related inflammation and improve insulin resistance.
10. Tea – Like fruits, tea is a great source of potent antioxidants. Green tea, in particular, contains a plant compound called epigallocatechin-3-gallate (EGCG) that helps stabilize blood sugar levels and improve lipid profiles in people with diabetes.

Most people with diabetes think that giving up their favorite foods like sweets and processed meat products is enough to improve their condition. While this does help, it should also be coupled with a nutritious, plant-based diet to reverse the harmful effects of diabetes, restore health and improve wellness.

Sources:

CDC.gov

NCBI.NLM.NIH.gov

GoodHousekeeping.com