My friend tried everything. She counted carbohydrates and weighed her food. She tested her blood sugar levels and visited the doctor regularly. Yet, after an eight-year battle with type 2 diabetes, her blood sugar levels only worsened.

Fortunately, Emily found an alternative. One morning, as she sipped her coffee and read the newspaper, an article about fighting diabetes caught her eye. The words seemed to leap off the page—”Join a clinical study to find out how a plant-based diet affects diabetes control.”

“A plant-based diet?” Emily thought. “I’ve never tried that before. But I’ve been so careful following the American Diabetes Association’s guidelines. Could it really be more effective?”

Though she was hesitant to get her hopes up, Emily decided to make the call. Within a few weeks, her transition to a plant-based diet was underway. Her pantry and fridge soon overflowed with kale, tomatoes, beans, rice, peaches, grapes, and other whole, plant-based foods.

The study had straightforward rules. She needed to eat the following foods:

• Plant-based (no animal products);
• Low in fat;
• Low in refined sugars (low-glycemic index).

Emily was ecstatic that she no longer needed to count carbs or calories. The program was straightforward enough to follow. But was it effective? Without a doubt.

Emily was amazed to discover that the new diet brought unexpected health benefits. With more energy than she knew what to do with, she stopped taking her usual afternoon naps. Her joint pain vanished, and her mood improved significantly.

By the end of the 18-month study, my friend had lost 48 pounds and no longer met the criteria for diabetes. Although the research concluded, Emily’s new lifestyle did not.

“I didn’t want to go back to my old habits. I knew this change was only beneficial for me. The results were astonishing, healthy, and rapid. The study ended about ten years ago, but I’ve adhered to the guidelines since then. At my last checkup, my doctor said, ‘I wish everyone’s numbers were as perfect as yours.’ I’m quite proud of this, especially at 70 years old.”

You’re Not Alone

Emily wasn’t alone in her health recovery. The study was attended by about 100 participants with type 2 diabetes. Half of them followed the American Diabetes Association’s recommended diet, which focuses on portion control and limiting carbohydrates.

The other half of the group, including Emily, followed a plant-based diet low in fat and sugar. They didn’t have to count calories or carbs. Instead, they ate significantly more carbohydrates than the ADA group but chose their carbs carefully. They also avoided animal products, added sugars, and oils.

Both groups saw improvements, but the plant-based group’s results were more dramatic. The plant-based diet was three times more effective at lowering blood sugar levels than the ADA diet. While the ADA group didn’t need to adjust their medications after 12 weeks, two-thirds of the people on the plant-based diet reduced their diabetes medications.

The plant-based group also lost twice as much weight, significantly reduced their risk for complications, lowered their cholesterol, and enjoyed numerous other health benefits. Like Emily, several participants eventually reversed their diabetes completely.

Many studies have shown similar results. An increasing number of healthcare providers, researchers, and former diabetics are discovering that a plant-based diet can not only manage type 2 diabetes but also completely reverse it.

Would This Work for You?

If you’ve struggled to control your blood sugar or weight for years, you’re not alone. Like Emily, you may feel like you’re fighting an uphill battle despite your best efforts. But don’t lose hope. If proper nutrition worked for my friend, it can work for you. Health can be more attainable and more delicious than you ever imagined.

Food as Medicine

Hippocrates, often regarded as the father of Western medicine, famously advised, “Let food be thy medicine and medicine be thy food.” Over two thousand years later, his wisdom still holds true—healthy food is indeed powerful medicine.

A balanced plant-based diet can address the root cause of high blood sugar: insulin resistance. Delicious plant-based recipes available online can help fight insulin resistance, lower blood sugar, and dramatically improve your health.

Eating healthily doesn’t have to be complicated. Think of foods in three categories:

• Green Light Foods: These are always good to go.
• Yellow Light Foods: Enjoy in moderation.
• Red Light Foods: Best to avoid.

Green Light Foods

Aim to get 80-90% of your calories from green light foods:

• Vegetables;
• Legumes;
• Fresh fruit;
• Unrefined whole grains;
• Whole food fats.

Yellow Light Foods

These foods should only make up a small portion of your daily calorie intake:

• Processed whole grains;
• Processed fruits and vegetables;
• Meat substitutes;
• Virgin oils;
• Animal products: Organic, fat-free, and low-fat dairy products, Eggs, Cold water fish (like trout, mackerel, herring, salmon, and water-packed tuna);
• White meats.

Red Light Foods

Red light foods ideally should be avoided entirely. If you do choose to consume them, do so sparingly:

• Refined grains;
• Refined sugars;
• Regular oils;
• Processed and packaged foods;
• Fried foods;
• Cheese and full-fat dairy;
• Red meats;
• Processed meats.

By understanding and making mindful food choices, you can take control of your diabetes and improve your quality of life. Remember, managing diabetes isn’t just about free sugar supplements—it’s about making informed choices every time you eat.

Ready to make better food choices for your diabetes management? Join our community for more tips and support.