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The diagnosis of type 2 diabetes mellitus comes as a shock to many people. When someone close to you develops this disease, you start wondering what you can do to protect yourself.
A recent study investigated whether a plant-based diet can reduce the risk of developing the disease. We have summarized the key findings for you.
Did You Know…
that about 16 % of all deaths in Germany are associated with type 2 diabetes (DDG, 2019)?
Diabetes Mellitus Type 2: More and More People are Affected
In recent years, the number of people diagnosed with the chronic disease diabetes mellitus type 2 has increased. But the disease can be prevented (to some extent).
What Role Does Diet Play?
A recent meta-analysis summarizing all available relevant observational studies concluded that a plant-based diet may have a preventive effect on the risk of type 2 diabetes mellitus (Qian et al., 2019).
The authors reviewed nine studies with a total of 307,099 participants, of whom 23,544 developed type 2 diabetes mellitus over the next 2 to 28 years. From the data, they calculated that those who ate more plant-based foods were less likely to develop the disease: On average, they had a 23 % lower risk.
The researchers also took a closer look at five studies that included the amount of plant foods in the diet. They found that the risk of developing type 2 diabetes mellitus decreased linearly as the amount of plant foods increased. However, the groups with the highest proportions of plant foods in the studies in this review had low proportions of foods of animal origin. It is unclear how the ratio would change if the diet was completely vegan. However, in the four trials that compared a purely vegan or vegetarian diet with an omnivorous diet, the overall risk was actually reduced by 30 % in the vegan/vegetarian groups. Interestingly, the association was particularly strong when the diet was based on fruits, vegetables, whole grains, legumes, and nuts. In other words, the groups that make up our Vegan Food Pyramid.
Can a Vegan Diet Reverse Type 2 Diabetes?
Possible reasons for the protective effect of a vegan diet include increased intake of vitamins, minerals, antioxidants, phenolic compounds, and unsaturated fatty acids, as well as the avoidance of red and processed meats. In addition, a vegan diet may reduce the risk of obesity – a major cause of type 2 diabetes mellitus. However, even when BMI was excluded as a factor in this study, the association remained.
What Does the Study Tell Us?
Although the studies reviewed have individual limitations, the authors rate the overall quality as good and the results as strong. In addition, they emphasize that with a balanced vegan diet, including fortified foods and supplements, it is possible to meet nutritional needs – nothing new for us.
They conclude that a vegan diet could help prevent type 2 diabetes mellitus, especially if it is rich in whole foods.
Our Conclusion
There are many benefits to a vegan diet. While such studies cannot prove causality or provide definitive answers, they suggest that there are not only ethical reasons for a vegan diet, but that it may also prevent diabetes.
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