Type 2 Diabetes
Animal protein, especially red and processed meat, has been shown in study1 after study2 to increase the risk of type 2 diabetes. Animal fat, animal-based (heme) iron, and nitrate preservatives in meat have been found to damage pancreatic cells, worsen inflammation, cause weight gain, and impair the way our insulin functions.
You will dramatically lessen your chances of getting type 2 diabetes by leaving animal products off of your plate and eating a diet based in whole plant foods. This is especially true if you eat whole grains, which are highly protective against type 2 diabetes. You read that right: carbs actually protect you from diabetes! Also, a plant-based diet can improve or even reverse3 your diabetes if you've already been diagnosed.
Rx for Type 2 Diabetes:
A Low-Fat Vegan diet in 5 easy steps4
1. Eliminate Animal Products
Steer clear from meat, fish, and dairy products (yogurt, milk, eggs, and cheese).
2. Limit High-Fat Foods
Avoid oils, pastries, fried foods, look for foods that have 3 grams of fat or less per serving
3. Fill Up on Fiber
Aim to consume 40 grams of fiber a day from vegetables, fruits, whole grains and legunmes
4. Favor Low-Glycemic Options
Oats, sweet potatoes, pasta, rice, barley, beans, peas, lentils to name a few
5. Suppliment with B12
The only supplement that is needed on a plant-based diet is B12. Learn more about the B12 suppliment.
1. Available here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942738/pdf/nutrients-06-00897.pdf 2. Available here: https://www.ncbi.nlm.nih.gov/pubmed/24722499https://www.ncbi.nlm.nih.gov/pubmed/24722499 3. Available here: http://ajcn.nutrition.org/content/89/5/1588S.long 4. Available here: http://www.pcrm.org/health/diabetes-resources