The Best Diet for Diabetes

“The Best Diet for Diabetes” There are all sorts of different scoring
systems to rate diet quality. My favorite, for its simplicity, is the
dietary phytochemical index: a fancy name for a simple concept. It’s just the percentage of your calories
from whole plant foods, so 0 to 100. The average American diet
has a score of 12. Twelve out of a hundred; so, like on a
scale of one to ten, our diet is a one. You can split people up based on how they
score, and show how the higher you score the better your metabolic markers
when it comes to diabetes risk. There appears to be like this stepwise
drop in insulin resistance and insulin-producing beta-cell dysfunction
as you eat more and more plant-based. And that highest group was
only scoring about 30, less than a third of their diet
was whole plant foods, but better than the lowest, which was
down around the standard American diet. No wonder diets centered around
plants, emphasizing legumes— beans, split peas,
chickpeas and lentils— whole grains, vegetables,
fruits, nuts and seeds, and discouraging most or all animal
products are especially potent in preventing type 2 diabetes, and as a little bonus has been associated
with much lower rates of obesity, hypertension, hyperlipidemia,
cardiovascular mortality, and cancer. And not just preventing type 2 diabetes
but treating it as well. A systematic review and meta-analysis
found that the consumption of vegetarian diets is associated
with improved blood sugar control, but how much improved?
Here’s one of the latest trials. The effect of a strictly plant-based diet
centered around brown rice—it was done in Asia—versus the conventional
diabetic diet on blood sugar control of patients with type 2 diabetes:
a 12-week randomized clinical trial. For the diabetic control diet, they set
up food exchanges and calculated specific calorie and portion controls,
whereas on the plant-based diet people could eat much as they want;
that’s one of the benefits. The emphasis is on food
quality rather than quantity, and they still actually
lost more weight. But even after controlling for
the greater abdominal fat loss in the plant-based group,
they still won out. Of course, it only works
if you actually do it, but those that pretty much stuck
to the healthier diet dropped their A1c levels 0.9%, which is what you
get taking the leading diabetes drug, but of course only
with good side effects. Yeah, but would it work in
an underserved population? The impact of a plant-based diet support
program on mitigating type 2 diabetes in San Bernadino, the poorest
city of its size in California. A randomized controlled trial,
but not of a plant-based diet itself as the title suggests,
but of just an education program telling people about the benefits
of a plant-based diet for diabetes, and then it was up to them. And still got a significant improvement
in blood sugar control. Here are the numbers. Got a little better
in the control group, but way better in the plant-based
instruction and support group. And more plant-based diets
are not just effective in the prevention and management of
diabetes, but also its complications. Check this out. One of the most devastating complications
of diabetes is kidney failure. This shows the decline in kidney
function in eight diabetics in the one or two years
before switching their diets. They all showed this steady,
inexorable decline on a fast track to complete
kidney failure and dialysis. But then they switched to a
special supplemented vegan diet, and their kidney decline
was stopped in its tracks. Imagine if they had switched
a year or two earlier! Most diabetics don’t actually end up on
dialysis though because they die first. Cardiovascular disease is the major cause
of premature mortality among diabetics; that’s why plant-based diets are perfect.
There is a general scientific consensus that the elements of a whole-foods
plant-based diet— legumes, whole grains, fruits,
vegetables, and nuts, with limited or no intake of processed
foods and animal products— are highly beneficial for preventing
and treating type 2 diabetes. Equally important, plant-based
diets address the bigger picture by simultaneously treating cardiovascular
disease, our #1 killer, along with obesity, high blood
pressure, lowering inflammation, and we can throw cancer
into the mix too, our #2 killer. The bottom line is that the case
for using a plant-based diet to reduce the burden of diabetes
and improve overall health has never been stronger.


  1. Dr. G !

  2. Dr.G – debunking carnism with scientific logic everyday! Legend! ♥♥♥

  3. First

  4. High carb sucks … high-carb vegans are basically the anti-vaxxers of the vegan world: bunk science, cherry picking, and moronic claims like HCLF "cures diabetes and cancer" loool. Just morons.

  5. I've seen T2 reversed in my clients with a whole foods plant-based diet. It is so powerful!

  6. Soon even the heads buried deepest in the sand will have to come out! 😀

  7. I've found that eating spinach has an excellent effect on mood. I wonder what the science is behind this?

  8. You get Diabetes Type 2 from fat (not sugar)!

  9. Thank you Dr. Greger!👍

  10. Obliviously not for Mountain Dew, Francis 2017 🤪💚 stay on the broccoli man 🥦

  11. I know a diabetic who is puzzled why he just got diagnosed with type 2 . I asked him if he eats animal products and he quipped " carbs cause diabetes , not meat" Yikes. The problem in most diseases is there are medications for them now so people kick their first major crisis down the road and continue their bad habits. If they had immediate life threatening issues and no medication , they'd all have to go plant based.

  12. The bottom line is that the case for using a plant-based diet to reduce the burden of diabetes and improve overall health has never been stronger. For more on diabetes, see

  13. Nah, carnivore diet will cure that right up! Your welcome

  14. What about eating dates? Anyone?

  15. The best diet for diabetics is the one with the least amount of sugar and carbs. It has nothing to do with weather or not you eat meat.

  16. I just love your videos! always makes my day to learn about the newest and best available information on nutrition research <3

  17. What happens if you eat nothing but sweet potatoes? That's plant based.

  18. I work in a hospital, I see patients every day dying of preventable diseases, it’s heartbreaking.

  19. √Thanks

  20. Thank you very much for your videos, they are extremely helpful!

  21. If you want to understand what is happening with all of these Ex vegans, check out Dr. Zach Bush presentation He advocates a whole foods plant based lifestyle, but he says that mainly 30% to 40% of his patients were getting worse on this lifestyle. Check the full presentation it will blow your mind, and you can possibly help others to stay on the path.

  22. Sorry but I have been vwgan since 2017 and beans and chick peas blow our my blood sugar. This report is a much as I don't want it to be.

  23. So Supplemented Vegan Diet is what exactly??? At the top of the chart it says "amino acid supplementation", so does that include methionine??? If not what is the special concoction so we can extend our life keeping in line with your recommendation of methionine restriction? Also if this study recommends amino acids whats the magic number to take because after 3 cups of beans IGF1 gets signaled from the amino acids and cancer cells become activated?

  24. ABSOLUTELY NO WHOKE GRAINS!!!! Test yourself even 3 hours after you eat whole grains. HIGH!

  25. Dr. Greger, please do some videos focused on type 1 diabetes!!! We sometimes feel left out 😪😪

  26. the best diet for diabetes
    is the worst to have a boner

  27. It makes people so upset that research consistently concludes whole food plant based diets to be the best for health, specifically low fat when you have diabetes/CVD. I mean just look at these comments. Dairy Fairies are very upset.

  28. Yet, popular vegans are caving in and reverting to an omnivorous diet!

  29. Who is still consuming defenseless animals and their liquids in 2019 ?

  30. I don't know what or who to believe anymore. I have uncontrolled type 2 diabetes and my blood sugar goes off the charts when I eat rice, oatmeal, beans and potatoes and fruit etc. You can't live on salad alone. I tried a strict vegan diet for nine months and my A1c went up. The only thing that really works for me is intermittent fasting and keto I learned about from Dr. Jason Fung but I find it hard to stick to it consistently.

  31. Now to convince the world about this wonderful fact!

  32. Certainly not carnivore

  33. What's the specially supplemented vegan diet for kidney disease?

  34. Great video! I'm sending this to people who need this information!

  35. 3 ways to reverse Type 2 Diabetes. 1. Bariatric Surgery 2. Low-Carb, Low Fat Diet 3. Ketogenic Diet.
    Virta Health proving a sustained nutritional ketogenic diet sends T2D into remission with a success rate of over 60%. Moreover per the conclusion of the linked study: "A continuous care treatment including nutritional ketosis in patients with T2D improved most biomarkers of CVD risk after 1 year." This is contrary to CVD claims by those clearly not in favor of a ketogenic lifestyle. The Veterans Administration just partnered with Virta Health bringing Keto to 1.5 million vets with diabetes! No affiliation here with Virta but the facts are clear in favor of them and a healthy nutritional ketogenic lifestyle.



  38. I thought of a really simple way to do this…I tried eating only organic apples and organic bananas for two weeks after a 4 day fast (still drinking tea and coffee with sugar though, I'm human). I tried it, and I lost 7kg in the fast, and a further 8kg whilst eating the apples and bananas and feel great. I eat as much as I want. It's a real simple (no cooking), real easy (no cooking), real cheap (less than 10 UK pounds/week), raw food, whole food way to lose a bit of fat very quickly and using whole foods. Never thought anything would work this well…..It's gonna be my fail safe in the future……as no doubt I'll be naughty again some time in the future……as a former vegetarian and former vegan the Western diet of chicken, meats, crisps, chocolate, beers and chips do tempt me back now and then….

  39. Even better for diabetics, a no food diet. Look up Jason Fung.

  40. If there's a vid on how sex has been proven to help us live longer, not sure how vegans get around that one. Well, if you're trying to have sex with other vegans… unless you have boatloads of money to travel, since we're all spread out across the globe. It's probably easier to beat AI at the game of GO than it is to find other vegans to have sexy time with.

  41. In my experience as a dietitian, every single diabetic person I've ever worked with, who adheres to a lower fat (<15% calories) WFPB diet, gets better control of their blood glucose, and about 65% of them totally cure the disease.

  42. Not in your face, you have to change but educational & inspiring.
    The top two killers are things we’ve been taught to do to ourselves.
    They want you sick & dying, grocery stores have to go.

  43. Thanks for the wonderful videos.
    My mom has stopped her metformin after becoming vegan (she was lactovegetarian for 30 years before becoming vegan)
    My patients are reducing their medication on a plant-based diet

  44. A: more plants

  45. Thanks to a low-fat WFPB diet my mom lost ~40lbs and was able to (almost) reverse her diabetes. "Almost" because she still has to check her blood sugar status from time to time and goes to her doctor for general check ups but other than that she's the healthiest she's been in years and I'm so happy for her!

  46. Wholefood Brown rice is amazing!! Its almost as bad as white rice for dumping suger into a diabetic!

  47. Seems that people have a hard time figuring out just what is a good diet. Vegans and vegetarians make their claim backed up with studies. Keto and paleo people do the same. Then you have the all things in moderation bunch. It's confusing at best.

  48. The first study had a tiny advantage to the plant based vs. the control group. The last study had only 32 participants. I'm a believer but neither of these studies are very convincing. I would rather believe based on the facts which need larger numbers than this.

  49. my dads a1c went from 12 to 7.1 after going more plant-based. it's insane how powerful food is

  50. Bel video!

  51. This isn't applicable to Type 1 diabetes? The title needs to be changed.

  52. This doesn't support a plant based diet for treating diabetes at all!
    This simply says a diet which is lower in carbs is far better for diabetics. If you read the control group diet, that is 60 percent carbs, but the so called brown rice diet is actually one in which the group is steered towards low carb foods. If the no carb animal produce was included the numbers would be even better.
    Brown rice dumps suger into a diabetics blood as fast as white btw which is why this high carb low fat plant based treatment of diabetes is nonsense.

  53. Potatoes shot my bp up …an once i stoped breads pasta oats bp went normal

  54. *Caution, eating a whole food plant-based diet to prevent and treat type 2 diabetes may reduce obesity, hypertension, hyperlipidemia, cardiovascular mortality, and cancer. Talk to your doctor about whether a longer and healthier life from consuming a plant-based diet is right for you.

  55. It's carbs that cause diabetes in the first place, eliminate carbs, lower insulin and heal.
    It's not rocket science..

  56. Dr. Greger, I switched to a plant based, whole food diet. Now I am hearing and reading articles by well known Doctors who are saying all grains, beans, and tomatoes are not healthy due to high lectin levels.
    What is there left to eat??? Please advise. Thank you!

  57. Please review the Reduce-it trial by sponsor Amarin. The data is overwhelming, could you please break it down for us?

  58. This is totally bullshit! I've been following this guy since 2016 and now I run through really serious health issues . My digestion is completly destroied , I got IBS and have so many skin problems. TO all of you out here be awear Veganism is not that healthly as they try to convinced you! Why do they recomend you to take suplements? Don't be fooled by these all super doctors which don't look healthly at all do they? I think we acctually can thrive on plant based diet but not that plant based diet wich is mainly from the super markets , most of these super healthy veggies aren't healthly anymore . The vegan diet can only be for those who have thier own farmlands and they grow their own veggies and but it is so hard nowadays really ! This is my point of view and I know most of you go through they same issues what I but it's hard to admit it as these super doctors tell you that everything is appsolutly great with you.

  59. Can anyone tell me why the fuck my doctor hasnt told me about a plant based diet for diabetes?? because i believe this 100%

  60. Even plants have been pumped with pesticides . Can’t eat anything in this world 😕

  61. Dr Greger, I have been vegan for almost 1 year now and I want to buy a vitamin b12 suplemment. However, I don`t know if the ingredients that come with the supplement, other than b12, are good or bad. Can you review this one or suggest some, please?

  62. What do you think about dr Eric Berg?

  63. Thanks for your videos!

  64. Bravo, doc! Thanks for doing the research and posting!

  65. Plz add subtitles to all ur videos…
    I sometimes miss out so much important!!!

  66. i hate when people deny science and say "Diabetes run in my family .There's no cure." fuck I fucking hate that shit. Willful ignorant choosy suffering.

  67. thank you so much for the video, very informative. hope you will post more videos soon..

  68. Dr Eric Berg has another solution. Who shall I trust?

  69. Does it goes too to type 1 diabetes?

  70. Ah yes, the voice of one crying out in the wilderness. Thank you for the truth. Blessings brother.

  71. This guy is hilarious! Beans, fruits, spike insulin. Brown rice is terrible for you and spike insulin and cause inflammation! Humans are designed to eat meat not plants. Our stomachs are very acidic. Plant based diets are a joke. Do not do it.

  72. I need to know what can I do for PCOS I was diagnosed with it last night and I know I need to lose weight again I don’t want to become a diabetic again.
    What do I do?

  73. Plants turn to sugar in the blood. Eat meat.

  74. Same for Diabetes Type 1?

  75. Do visit my channel ..Thanks in advance.

  76. Telling a diabetic whose body isn't processing carbs/glucose well anymore to keep pumping their body full of whole grains and fruits is the equivalent of telling an alcoholic to increase their alcohol consumption! I think I got that from Dr. Fung who is for low carb and fasting/weight loss for type 2 diabetics. Most of the crap about meats being bad and causing heart disease has now been proven to have been total BS! Saturated fat and cholesterol DO NOT CAUSE HEART DISEASE. High blood sugar will kill you and it's made worse by a high carb diet.

  77. If only this guy could talk slower, thank goodness for the subtitles.

  78. Very informative. Thank you

  79. My huasband has diabetes he control his self to much but he is so week and wants to get a bit wight . what ever he eats looks like he eat nothing sorry my writting is not good i hope you understand what i mean.

  80. just a BIG THANX for your time, and for making this information easier and more available… greetings from CHILE !!

  81. Por qué los subtítulos en español funcionan tan mal!!!!???

  82. GREAT

  83. This information is in no way universally applicable. I have been eating a WFPB diet for the past 4 years; before then – 20 years before then – I was a vegetarian (eating very close to what is now called the Mediterranian diet). I was diagnosed with diabetes type 2 five years ago, during which time I have had to increase my dosage of metformin and other diabetes drugs. Without the drugs, which I hate taking with a passion, my blood sugar numbers skyrocket. I doubt it would be any different for me on the SAD, but to claim, as some of these doctors do, that WFPB is a panacea for diabetes patients is both false and ethically irresponsible. I will never eat meat, out of my refusal to support the slaughter industry…in fact, I'll gladly die of my disease before considering eating meat…but to claim that my diet is some kind of miracle cure is patently misleading. I'm sure that some people will find a WFPB diet helps with their diabetes; for others it will do nothing, or perhaps even worsen their condition.

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