Reversing Type 2 Diabetes with a Plant-Based Diet

Reversing Type 2 Diabetes with a Plant-Based Diet

Dr. Jarik Conrad

Jarik Conrad Ed.D, SPHR, SHRM-SCP, is an award-winning author, keynote speaker, executive coach, and podcast host. He leads Human Like Me, where he strives to help people become better versions of themselves. (humanlikeme.com).

Article Highlight

After losing several close family members to complications from chronic health conditions, Jarik Conrad was motivated to adopt a plant-based diet. His healthier lifestyle drastically lowered his cholesterol, igniting a passion for nutrition and leading him to a new career path helping others learn about the benefits of plant-based eating.

Reading Time: 4 minutes

A Family History of Chronic Disease Becomes a Catalyst for Change

I lost my 65-year-old sister, Jessica (Pooh), last year when she refused to continue her dialysis treatment mere weeks into the process. This was a difficult blow, especially since she was preceded in death by all of my other siblings. Each of whom were between 35 and 57 years old when they passed away from chronic health conditions. My father died 23 years ago, and I lost my mother four years ago as a result of complications from Alzheimer’s disease.

About 15 years ago, while all of this was unfolding, I adopted a plant-based diet after learning that my cholesterol was dangerously high despite being skinny as a rail. After making the transition, my cholesterol decreased by half. Inspired by my results, I went on to earn a certification in plant-based nutrition, weight management, and personal training. As a keynote speaker, I was speaking to audiences all over the world about health and wellness, but was struggling to make progress with my sister.

Understanding that it was only her and I still living from our immediate family, and watching her weight swell, health deteriorate, and quality of life diminish, I tried hard to help her adopt a plant-based diet. I bought cooking equipment, I sent gift certificates to grocery stores, I prepared shopping lists with healthy alternatives, I shared healthy, tasty recipes and tips that worked for me. Despite all of that, I would often call her on the phone while she was preparing dinner and be mortified at what she was about to eat. No matter what I tried, I just couldn’t break through in a meaningful way, which was difficult for me because the evidence was clear that reversing her diabetes was in her control.

The Benefits of a Plant-Based Diet for People with Type 2 Diabetes

That evidence includes a 2020 study, where after three to six months of adherence to a customized plant-based diet, a statistically significant decrease was recorded in the following areas:

• HbA1c
• Fasting glycemia (FPG)
• Body weight
• BMI
• Waist circumference
• Total and LDL-cholesterol, triglycerides, and HDL/triglycerides ratio

In another study,?the prevalence of type 2 diabetes was 62% less for vegans compared to non-vegetarians and the difference in BMI was 5 units.

The Benefits of a Plant-Based Diet for People with Type 2 Diabetes

Contrary to popular belief, the benefits of a plant-based diet are not limited to type 2 diabetes. In a recent study conducted by the Physicians Committee for Responsible Medicine (PCRM):

• The reduction in insulin use on the plant-based diet corresponded to a 9% reduction in cardiovascular risk
• The decrease in HbA1c corresponded to a 12% and 8.8-12% reduced risk of heart attack and cardiovascular disease, respectively
• The reduction in LDL cholesterol corresponded to an approximate 20% reduced risk for a major cardiac event, including heart attack and stroke

I shared these findings with my sister, but she, like so many people, struggled with knowing vs doing. In retrospect, I never spoke with her in great length about the mental and emotional health aspects of her eating. It should have occurred to me to do so. After all, I led a study at the Mayo Clinic where we used emotional intelligence (EI) training and education about plant-based nutrition to help people get past the barriers that were preventing them from adopting a healthier lifestyle.

Emotional intelligence (EI) involves important skills and competencies related to self-regard, impulse control, stress management, problem-solving and optimism, which are all necessary for making great decisions, including decisions about eating. I didn’t try to give her any EI assessments, work through any EI tools, or send her any books on the subject. I thought modeling the right behavior and letting her see the results would have been enough motivation to help her make the transition. It wasn’t.

What to Know Before You Start a Plant-Based Diet

My recommendations for anyone who is tired of struggling with diabetes are (1) learn about the benefits of plant-based nutrition, and (2) Seek to understand the root causes of your poor eating habits. The most common guilty culprits are:

• Culture - customs and traditions built around unhealthy food
• Cost - the faulty assumption that it is expensive to eat healthy
• Convenience - the ubiquity of unhealthy fast foods

Don’t let culture, cost, or convenience ruin your health. For many individuals, the challenges are deeper and more persistent. Making the transition to a healthier lifestyle might require prioritizing a therapist over a nutritionist. Being open and honest about how you got to this point is the first step.

A Specialized Resource for Black Americans with Diabetes

For Black Americans, who are 60 percent more likely than whites to be diagnosed with diabetes and twice as likely to die from diabetes, I host a podcast called Healthy & Black to help with the specific challenges we face when it comes to our health. You can subscribe to Healthy & Blackhere or get the audio version wherever you get your podcast.

New Plant-Based Workshop for People with Diabetes and Prediabetes

On February 7th, I will be launching a new virtual workshop for individuals with pre-diabetes and diabetes who are serious about taking control of their diabetes through plant-based eating. In this workshop, I will provide all the information you need to make the transition, as well as some practice around building emotional intelligence to make the diet changes stick. You can join the waiting list for the workshop and sign up to download a free guide to overcoming myths about plant-based eating?here.

Take the First Step to Improve Your Diet in 2025

In the meantime, think about your current diet. On a piece of paper, make three columns. Label the columns Green, Yellow, and Red. In the Green column, list the fruits, vegetables, grains, seeds and nuts you enjoy. Your goal is to incorporate more of these items into your diet in 2025. In the Yellow column, list foods/products that you enjoy but understand are not great for you. Your goal is to reduce your consumption of these foods in 2025. In the Red column, list at least one thing that you know is terrible for you (and you’re really not crazy about it anyway). Your goal is to completely eliminate that food/product from your diet in 2025. Maybe your Red items are cigarettes, alcohol, candy bars, or soda.

I was not able to help my sister make the shift that could have restored her health, but I am on a mission to help as many other sisters and brothers, mothers and fathers, and husbands and wives as I can.