A Vegan Diet Worked for for Significant Weight Loss Among Diabetics, Study Shows

Is there a practical solution to alleviate symptoms of Type 2 diabetes and pre-diabetes? A new study suggests the answer is “yes,” and that quite simply, “meaningful” weight loss is often the first step. Losing weight allows for lowered blood sugar and a way for the body to regulate its insulin response, reversing a condition where the pancreas fails to release enough insulin to meet the need, which eventually leads to full-blown diabetes. The best way to lose weight for these patients, according to Danish researchers, is by following a vegan diet.

In the study presented at the European Congress on Obesity, the Danish researchers found that switching to a vegan diet for three months worked to "significantly curb the symptoms of diabetes," providing diabetics with a simple at-home solution to reduce or eradicate the negative side effects of the disease.

The study analyzed 796 individuals suffering from type 2 diabetes or who were clinically overweight. They tracked how cardio-metabolic risk factors, including body weight, body mass index (BMI), blood pressure, blood sugar levels, triglycerides, and cholesterol levels, responded on a vegan diet. The participants followed a vegan diet for 12 weeks and the results indicated that a vegan diet immediate relief for some of these risk factors.

The participants following vegan diets reduced their weight by an average of 9 pounds (4.1 kg) and lowered their BMI in every trial. The vegan diet group was compared with control groups and other active groups following portion-controlled or Mediterranean diets. The weight-loss potential was remarkably more, averaging 16 pounds of weight loss from the vegan diet.

“This rigorous assessment of the best available evidence to date indicates with reasonable certainty that adhering to a vegan diet for at least 12 weeks may result in clinically meaningful weight loss and improve blood sugar levels,” lead author Anne-Ditte Termannsen said in a statement.

The study did not differentiate between healthier and less healthy plant-based diets. The vegan diets could potentially contain junk food, which would skew some plant-based diets to be unhealthier. However, the study showed that regardless of the lack of distinction, the vegan diet reduces cholesterol intake and typically improves fiber consumption.

“Vegan diets likely lead to weight loss because they are associated with a reduced-calorie intake due to a lower content of fat and higher content of dietary fiber,” according to Termannsen, adding “more evidence is needed regarding cardiometabolic outcomes.”

The Danish researchers’ study will join a consistently growing body of research that link plant-based diets to weight loss and even improved diabetes symptoms. Last year, the Physicians Committee for Responsible Medicine (PCRM) released a report that found that participants following a low-fat vegan diet lost 13 pounds on the vegan diet, whereas another group following the Mediterranean diet showed no change.

“Previous studies have suggested that both Mediterranean and vegan diets improve body weight and cardiometabolic risk factors, but until now, their relative efficacy had not been compared in a randomized trial,” study author and Director of Clinical Research for PCRM Hana Kahleova, MD, Ph.D. said. “We decided to test the diets head to head and found that a vegan diet is more effective for both improving health markers and boosting weight loss.”

Last month, the Department of Nutrition at Harvard’s T.H. Chan School of Public Health released a study that asserted that a plant-based diet full of fruits, vegetables, legumes, and nuts could significantly lower your risk of developing type 2 diabetes. With cases of type 2 diabetes predicted to reach 700 million globally by 2045, preventative measures have become all the more necessary.

Currently, 90 percent of diabetes cases diagnosed are type 2 diabetes – meaning related to lifestyle choices, diet, and exercise as opposed to genetically inherited. Another study found that consuming red and processed meat could be responsible for raising diabetes risks by 33 percent whereas certain foods including whole grains, beans, and lentils can prevent diabetes development.

Harvard Health suggests that the easiest ways to avoid type 2 diabetes are dietary changes including limiting high processed carbohydrates, sugary drinks, and red and processed meats. Increasingly research is pointing to plant-based diets as both a preventative measure and a solution for symptom alleviation.

Check out The Beet’s Plant-Based Guide to Preventing and Reversing Diabetes.

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing).The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to get your fill.

Want even more vitamin C, add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). How much beta carotene do you need a day: You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

Broccoli may be the most super of superfoods on the planet. It's rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.How much lutein should you eat in a day: There is no RDA for lutein, but experts say get at least 6 milligrams.

Garlic isn't just a great flavor-enhancer, it's essential for your health. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells' ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections. How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300-mg dried garlic in a powdered tablet.

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.How much should you eat a day: Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders. Don't overcook your spinach, since the more it's cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you'll keep more of the nutrients intact.How much should you eat a day: Aim for 1 cup fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.How much should you eat in a day: A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don't come with a "free" pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you're eating about 325 calories. Throw them into smoothies instead.

This highly pigmented spice is known for its anti-inflammatory qualities. How it helps immunity? It decreases exercise-induced muscle damage. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.How much should you eat in a day: Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

Green tea has high levels of EGCG, (epigallocatechin gallate) a hard-working antioxidant that is known to boost immune function. Green tea is steamed so the EGCG is still active when you drink it.Green tea also contains L-theanine, an anti-oxidant which appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.How much green tea should you drink in a day: The optimal amount is three to five cups in a day, but most people won't get to that level. Any amount is better than nothing. Swap out a usual beverage daily for green tea could improve your health.

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. It also contains an enzyme called papain that has anti-inflammatory effects -- and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it's critical for pregnant women). People who are folate-deficient have compromised immune systems.How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

Kiwis are full of folate, vitamin K, vitamin C, and potassium. These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don't have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.How much should you eat in a day: Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

Sunflower seeds are especially healthy since they provide phosphorus, magnesium and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.How much should you eat in a day: Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

The nutrients in miso -- which is a soybean paste that has been fermented with salt and a koji starter -- boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a "sirt" food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness and longevity.How much should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.