Doctor's Note

The three diabetes videos I mentioned are:

For those who seek a deep understanding of what diabetes really is and what causes it, check out this series of videos:

Thankfully, not only can diabetes be reversed but so can some of its complications. See Can Diabetic Retinopathy Be Reversed? and for diabetic neuropathy, my live annual review From Table to Able: Combating Disabling Diseases with Food.

Of course, preventing it is better:

There are some foods that may increase the risk:

And others that may help:

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  • mbglife

    I know that a big benefit of erythritol is that it doesn’t cause an insulin spike. But since erythritol is a sugar alcohol, does it carry the same concern as liquid alcohol: that there is no safe dose for preventing cancer or does it have different properties that exclude it from that conclusion?

    • Joseph Gonzales R.D.

      Erythritol can be a healthful and safe alternative sweetener. It is not like straight alcohol (ethanol) and can be used. The only side effect for taking too much may be GI distress.

      • mbglife

        Thanks Joseph. I’ve seen all the videos over the years and followed some omg the discussions. I just didn’t understand why, if it’s an alcohol, that it’s any different from alcohol when it comes to cancer risk. It sounds like what your implying is the the problem is the ethanol and that erythritol doesn’t have that.

        • Lawrence

          Hi mbglife, please have a look at Kimber Stanhope’s excellent lecture on sugar consumption and adverse effects on health (if this doesn’t convince one that sugar and high fructose corn syrup are really bad for us, I don’t know what will…). In the front end of the lecture Dr. Stanhope gives a thorough description at the molecular level of every form of sugar and sugar substitute that humans are able to ingest. If you still need more, there’s always wikipedia, basic chemistry texts, etc. Another thing you may want to investigate is the biochemistry of glycolosys with particular attention to the allosterically regulated enzyme phosphofructokinase-1. This, as I understand it, is the key to understanding why glucose does NOT harm the liver, but that fructose DOES harm the liver. (Of course, both of these molecules are found in table sugar and HFCS.) You’ll see what I am saying if you decide to watch the entire lecture.

          If you want to get really confused (just kidding) check out Robert Lustig M.D. lecture ‘Sugar, The Bitter Truth’ to see that fructose (that found in table sugar-sucrose and high fructose corn syrup, honey, agave nectar, etc) acts exactly like ethanol on the liver and why fructose is ‘alcohol without the buzz.’

          • mbglife

            Hello Lawrence. Just to clarify, my question was about sugar alcohol in erythritol. I Jane not consumed anything with sugar, hfcs of other sweeteners for years. I only eat whole plant foods and no junk nor desserts. I’ve looked at Dr Lustig’s research before and have listened to several radio interviews and even had a few email exchanges with him (nice person). But thanks for the tips, in case I needed them.
            Mark G

          • Matthew Smith

            Hello. I consume a lot of artificial sweetener and I think I developed hypoglycemia. I had terrible anxiety and was sleeping 12 hours a day. I began drinking one sugar drink a day and my anxiety and sleepiness improved. I am so grateful that Dr. Greger has said that the plant based diet can improve mood. Perhaps, as I am on a plant based diet, I have improved mood compared to others, if not with respect to me. Perhaps meat is sickening the world and the mood of the world. Happy Thanksgiving.

          • mbglife

            If you Google gut bacteria diet depression you’ll see that there is a lot of info and some recent studies about how plant food makes us happier and animal products can make us depressed or anxious. Dr Greger has a video, fighting the blues with the greens. If I were you I would try eating a whole food plant based diet and kicking out the sugar and the artifIcial sweeteners. I’ll bet you’ll feel better than when you were consuming either one. It will take some time for you gut bacteria to takeover the bad.

            Happy holidays, Matthew. I wish you a good new year that brings you great health on a wfpb diet.
            Mark G.

          • Lawrence

            Dr. Stanhope’s description of what goes on in the liver is a bit cartoon-ish and I took my best guess at what she was trying to say. For the record, I did double-check myself and (gasp!) I got it right. From the linked paper:
            ” Figure 1. Fructose and glucose utilization in the liver.
            Hepatic fructose metabolism begins with phosphorylation by
            fructokinase. Fructose carbon enters the glycolytic pathway
            at the triose phosphate level (dihydroxyacetone phosphate and
            glyceraldehyde-3-phosphate). Thus, fructose bypasses the major
            control point (phosphofructokinase) at which glucose carbon
            enters the glycolytic pathway, which limits further glucose
            metabolism via feedback inhibition by citrate and ATP. These
            differences in the hepatic metabolism of fructose compared
            with glucose allow fructose to serve as an unregulated source
            of both glycerol-3-phosphate and acetyl-CoA, leading to
            enhanced lipogenesis.”

            I am just a fellow traveler here trying not only to live a successful plant-based lifestyle, but also to understand some of the big claims made by all of the doctors we know and love. I never had any biochemistry in college, but after hearing Dr. Greger trying to describe ‘oxidative phosphorylation’ using The Hulk cartoon character, I was determined to understand what he was really trying to say. And, then it was on to trying to understand Dr. Esselstyn’s underlying mechanisms for ‘reverse cholesterol transport.’ And so it went. I now feel comfortable reading any paper Dr. Greger throws at us and at some level being able to understand what it is I am reading. And, I’m happy about what I have been able to learn on my own, and sometimes I get up the gumption to share what I think I understand with all of you, fellow travelers. I don’t try to be condescending (edgy at times, yes, but not condescending), but if I have ever made anyone feel low for having read one of my posts, you have my deepest apologies. Peace.

        • Joseph Gonzales R.D.

          Precisely. Researchers believe it’s the ethanol itself that is harmful, which is why all booze (beer, wine, spirits) may be hazardous.

  • Noe Marcial

    the other day i was watching a BBC documentary fast and live longer.. where the Present Michael Mosley appear having high cholesterol , high glucose, and high GF1.. and they show how some people make to live longer eating plant foods.. so i thought that the documentary was going to present the best possible diet on the planet.. but in place they promote eat bacon and meat.. and in place they suggest to fast 2 days every 5 .. (that’s pretty hard to do) has you say baggie burrito is easy.. but seems that in the main stream.. thats news it is not a good news and they prefer for some reason to don’t say the truth… or show the easiest solution!

    • Noe Marcial

      it is unbelievable how much confusion it is arround diet.. here the Michael Mosley advice on diet

      • MikeOnRaw

        So many problems with what is going on. As we saw in the video about what big food is attempting to do these days matching up with the cigarette manufactures did.
        There are people pointing to studies and claiming things that either those studies didn’t say, or they were paid by someone to say. Most of the blaming low fat for fat lifestyle is a lie. It is based on the idea that for many years the push has been for low fat eating and yet people still gain weight and have heart disease. They use logic to say that if low fat wasn’t working, then high fat must work. Yet the facts end up being that while there was a push for low fat, society in general eats more fat today than when the push was started. In addition for the things that tried to reduce fat they replaced it with processed proteins and sugars, resulting in extremely calorie dense foods, and increased type 2 diabetes and heart disease.
        The solution requires a reduction or even elimination of animal products and diet primarily of a wide variety of whole plant foods.

        • Matthew Smith

          I have lost weight and am losing weight on a vegan diet. D3 can also help you lose weight. Meat seems to make me hungry. Is that true for others? The IGF-1 pathway might cause me to have Insulin spikes that cause crashes that make me hungry latter.

          • melliforte

            Funny you should ask that. Your question reminded me that after a heavy meat meal was the only time I ever got intense cravings for dessert.

      • Lawrence

        Yes, unbelievable. What I found most striking from the video you posted was that both Mr. Mosley and his wife are both medical professionals, and yet he had to come to an American drive-in to eat cheeseburgers in an attempt to heal himself and find the ‘fountain of youth.’ There may be some merit to the 5:2 plan (I have seen it mentioned here before-plant-based, of course), however I prefer to think in terms of methionene restriction as a better and more sustainable way of living.

        Me gusta leer sus mensajes, ellos son siempre interesantes. Puedo preguntar: cómo lo sabes Sr. Olle Johansson? Que es su profesion? Soy ingeniero jubilado. Por favor, responda si usted quiere en Inglés porque mi español es muy malo, Y, es impropio para escribir en un idioma extranjero, no? :-) Muchas gracias.

        • Matthew Smith

          What type of engineer were you? I love Plant Science, I am a botanist by training but am not working now. The low Federal Funds rate has made marriage, child rearing, and many careers impossible in America, all crashing. Who is Olle Johansson?

        • Noe Marcial

          Hello Lawrence,
          haha it is quite obvious that english it is not my native language.. thank you for write to me in spanish!
          i Know Olle Johansson since few years now but i Just meet him when hi came to Barcelona, i was with him during the day as a interpret, but we have became friends, I think he is one of thous very intelligent and objective scientifics. and i know his research and compilation have bring more trouble than good things. but still a blind spot that nobody whant to look. Electromagnetic field (wifi and mobiles mainly don’t have serious studies that shows that are safe and Olle it is Asking for this research because seems that they have some interactions with our cells..Now i’m trying to help him to find a clinic to do an inexpensive study of the effect of 2 hours exposure of wifi over sperm in petri dish at the same temperature.
          I’m just very interest about health and to find facts on diet, I think it is something very hard to find with all interests of sell medications treatments and ideas..
          befor Nutrition facts i have only partial and incorrect information from the medical point of view as well than from the alternative world (when they pretend to cure people with baking soda..)
          But actually i have studied Product Design.. but im not working in that area any more. i expend most of my day researching into health and lifestyle and Yoga,alternative education, ecology.. a mix of things ;) (but im not making any profit of it)

          • Lawrence

            Hello Noe, thank you for your kind reply. An interpreter for Olle Johansson. That’s so interesting! I wish I had the ability to do something like that.

            Actually, your English is extremely good – casi perfecto! I have been interested in learning Spanish for many years, but really have not pursued this interest. Recently, I have been looking at websites that offer the opportunity to become ‘pen-pals’ with someone in a foreign country who wants to become more proficient in each other’s language, and so I had this (crazy?) idea of asking you if you would like to correspond informally. We already have at least one thing in common, and I think it would be fascinating to exchange emails with someone from Barcelona, Spain. I have some experience in proofreading/editing college-level papers, and I read a great deal and so have a pretty good feel for what constitutes good writing. And, your English is far superior to my Spanish, but I really believe I can help you make minor improvements to your writing to the point that no one would know that English is not your native language.

            It is all up to you, and if you do not want to take me up on my offer, that is perfectly fine. I pledge to you personally, and to everyone on this forum, that my intentions are strictly honorable, porque yo soy un hombre sincero. You do not need to make public your decision, and I will not either. My email is If I do not see you in my inbox, I will know what you have decided, verdad? Thanks for considering this idea. Hasta luego!

          • Noe Marcial
    • John

      I agree that some parts of it (eat lots of fat!) were short-sighted. However, intermittent fasting is very effective and almost surely what our ancestors did much of the time, not on purpose. I have started using it and it has helped me lose about 12 pounds.

      In addition, interval training/ burst fitness/ high intensity exercise works too. It’s not new, but very few do it. If you sprint then walk, you can get better exercise in a shorter time. If more people exercise, we’ll be a healthier world.

      Some of them realize that replacing avocadoes, olives, and chia/hemp/flax seeds with sugary white flour won’t improve health. The problem, I think , is that they aren’t very discerning. Keep the avocadoes, olives, and seeds, because it’s good fat. Ditch the sugar and white flour.

    • Nick

      Nora: I just watched the documentary and enjoyed it. Thanks for posting the link. As I see it, what the doctor in LA recommends is consistent with a WFPB diet because a WFPB diet , by definition, is a low-calorie, low-protein diet. What the doctor in Baltimore is finding is also consistent with a WFPB diet because a WFPB diet is devoid of refined sugars. What the doctor in Chicago is finding to be beneficial, namely alternate-day fasting, is still in early stages, as Molsey himself admits. A method to fast safely and effectively is to limit eating to an eight-hour window daily because it promotes autophagy, although I haven’t seen any reports of it helping anyone lose weight.

      • Charzie

        I can only speak for myself and my screwy metabolism, but my weight will stay stable if I eat smaller meals throughout the day and actually consume considerably more calories than just eating one meal later in the day with less total calories. Doing the latter I would actually put on weight. I know it sounds very counter intuitive but I proved it to myself time and again. Odd right?

        • Matthew Smith

          Thank you. I should eat more, smaller meals like you. That advice mirrors that of weight lifters.

          • Charzie

            I didn’t know that. Interesting. I should follow my own advice more often too, I am just not hungry during the day which is why I tended to eat one meal later! It’s so weird, at night I LOVE to eat, in the day time it’s almost a chore. But because I was diabetic and because of the weight issue, I try to make the effort!

    • Noe Marcial
      just to give “scientific” popular opinion on meat… a BBC documentary on Meat.

  • Jake

    Dr. Greger, I don’t know if you’ll ever see this, but I’m desperate. Do you know anything about gastroparesis? Thank you.

    • Julie

      Jake, Chapter 21 of “Dr. Bernstein’s Diabetes Solution” is entirely devoted to gastroparesis. I don’t recommend his dietary approach to diabetes, but he does have some good ideas to help with gastroparesis.

      • Russell

        Actually, I’ve followed a low carb Bernstein diet, but a vegan version, for two years now. There are four of us who found each other on this site (communicating separately now) doing the same diet, and we’ve all found it to be highly effective for pre-diabetic states. The closest thing we’ve seen on it in the literature is called the “Eco-Atkins diet”, and Dr. Greger has a video on it. All of us are high plant protein, high plant fats, low carbs. For Jake… if you monitor your blood sugar carefully, and use this diet, I believe you can easily overcome the gastroparesis.

        • Julie

          That’s really interesting, Russell. So do you find that high plant protein/fat and low carb works better than adding in more very low glycemic plant carbs (like beans)?

          • Russell

            Beans drive glucose up very quickly. If you use a glucose meter, try a quarter cup of your favorite beans with nothing else and test after one hour and two hours and you’ll see that it’s pretty substantial. When I eat beans, I have very small portions. Perhaps two or 3 teaspoons. Soybeans are an exception and you can have more of those without much trouble.

          • Julie

            The order in which foods are eaten seems to matter as well. Try eating any carbs in the meal after the protein and fat as Dan Hunter discovered.

          • Russell

            Thanks Julie. I enjoyed Dan’s post, and just replied to it. Bottom line is that his own tests were at 50 minutes, which is probably too short an interval to be accurate. Our little group of four people who are pre-diabetic have all found that when fats, or even a lot of fiber are consumed with carbs, the peak can be delayed by up to 2 hours. Its is very deceptive and has definitely caused some confusion when some of us thought our A1Cs should be going down, and then later, testing showed they had gone up instead. It took some work to trace the cause, which was simply the delayed peaks. Dan had salmon in his tests, which have omega fats, and which likely slowed down his peak.

        • sami

          Russell I read all of your posts and find your information very interesting. Is there a place where like minded individuals can communicate? I am also checking out Eco-Atkins as you suggested. I tried to sen you an email at but it came back undeliverable?
          A family member is coming to live with me in a few months who is a diabetic (BS 200-250) and four or five insulin shots a day. The facility he was living in was run by Asians and his diet was very high carb, and this made his BS swing from high to low. I would like to try him on something like you suggest more Eco-Atkins.
          It is much more meaningful to me to read accounts of real people, finding solutions with their diet issues than reading all the clinical controlled studies.
          I have been vegetarian for three months and feel lousy. I have had two muscle injuries that have been slow to heal and I have been following a diet of 10-15% fat, 75% cho, 20-25% protein. This has not budged either my cholesterol, or LDL but improved all other blood markers which were under the median range anyway. I think I am going to try eating 1/2 an avocado a day and see if that improves things. I might also add my skin is dry and I found out I have a very mild allergy to beans.

          • Russell


            LDL is totally related to your saturated fat intake. I’ve confirmed this through experimentation and lab tests. Saturated fats come from plant fats too, and some of the worst culprits are added oils, avocados, cashews and peanuts. Better to stick to almonds, 1/2 avocado a day, near-zero oils. Then you can increase total fats and substitute for carbs.

            I’ve experienced muscle injury issues as well and found that I had low B12 levels, low iron, low calcium, low potassium, and low protein (I was at 30 grams a day). Once I corrected those, which wasn’t all that difficult, the problems went away. In the process I learned that doing a vegan diet incorrectly can lead to some serious problems. But done right, it’s the best!

            My email is

    • Joseph Gonzales R.D.

      Unfortunately we do not have much on that topic. I suggest working with your doctors to find the best solutions to get things moving again. Only one video mentions gastroparesis and it’s about gluten-free diets. Dr. G says it may be a good idea to try a GF diet after ruling out other diseases (gastroparesis is one of them). Sorry there is not more info here maybe others can weigh in? I see Julie recommended a book that may be worth checking out.

    • Russell

      Jake in case you missed it, check my reply to Julie below.

  • Jenell Mahoney

    I noticed that several studies quoted said “vegetarian” diets…not “vegan”…were there any eggs or cheese in the foods list studied, or did each allow just the “one low-fat yogurt” a day?

    • Joseph Gonzales R.D.

      It does look like some studies were vegan and some vegetarian. You can pull the whole study in the sources cited section to read for yourself exactly what study participants were eating.

      • Jenell Mahoney

        I did try to access the studies, but was unsure how to proceed past the page that lists the title, with no further text. I’m guessing to access these studies we need to pay to rent or download them?

        • Han

          just google on the title and you’ll find working downloads where you don’t have to pay.

        • Joseph Gonzales R.D.

          Which one were you looking at? There are ways to read for free.

  • Kor

    what would you reccomend for diabetes type 1 ?

  • charles grashow

    Have you seen these studies? They look really interesting.
    The Effect of the Macrobiotic Ma-Pi 2 Diet vs. the Recommended Diet in the Management of Type 2 Diabetes
    Ma-Pi 2 macrobiotic diet and type 2 diabetes mellitus: pooled analysis of short-term intervention studies
    The effect of macrobiotic Ma-Pi 2 diet on systemic inflammation in patients with type 2 diabetes: a post hoc analysis of the MADIAB trial
    Ma-Pi 2 macrobiotic diet intervention during 21 days in adults with type 2 diabetes mellitus, Ghana 2011
    Medium- and Short-Term Interventions with Ma-Pi 2 Macrobiotic Diet in Type 2 Diabetic Adults of Bauta, Havana
    Ma-Pi 2 Macrobiotic Diet Intervention in Adults with Type 2 Diabetes Mellitus

    • Mike Quinoa

      Macrobiotic is basically plant-based, innit?

  • Alexandre

    Dr G I love you but I believe in one of the yearly talks you mention a study where people reversed diabetes in 6 months?

    • Noe Marcial

      i think it is more than possible with type 2 diabetes

      • Alexandre

        yea yea, I know it is! but since dr g is talking about it I think it would be valuable to mention it on this video. I actually cant find a video on Nfacts on the reverse of diabetes

    • MikeOnRaw

      Dr. Neal Barnard has a book that goes through a diet plan used with people to reverse Type 2 diabetes for a number of people.

      • Alan

        I do not have diabetes, but i do have the book. It is a very good book. From most of what i have read from Dr Neil Barnard, Dr McDougall, Dr Joel Fuhrman and others, for most people type 2 Diabetes is 100% curable and sometimes less than 6 months as the one person mentioned above.

        • Matthew Smith

          Diabetes is a sink well with respect to vitamin B1 or thiamine. Many of the symptoms of diabetes are caused by or related to a thiamine deficiency. People with blood sugar problems have thiamine deficiency because high blood sugar causes a loss of thiamine. Treating blood sugar problems doesn’t ultimately cure the loss of thiamine. Perhaps a plant based diet has more thiamine in it. Please examine this link or a discussion of diabetes and thiamine.

          • MikeOnRaw

            Diabetes is a sink well with respect to a number of issues. Treating blood sugar problems ultimately doesn’t cure the diabetes effectively, it simply allows the drugs to work better. “Whole food” plant based diets work because they dramatically reduce animal and other dietary fat intake and promote overall weight loss. Why does type 2 diabetes form? It’s the fat.

          • Matthew Smith

            Thank you! I am on two grams of Niacin a day for schizophrenia. I am much improved.

    • Alan

      From most of what i have read from Dr Neil Barnard, Dr McDougall, Dr
      Joel Fuhrman and others, for most people type 2 Diabetes is 100% curable
      and sometimes less than 6 months.

    • Alexandre

      brothers and sisters, I was mentioning this cause since Dr G was talking about Plant Based Diets and Diabetes would be logic to hear Dr G saying that “if PBD is so good for diabetes can we reverse it? We didnt knew.. until this study where people were actually able not only to treat diabetes but to REVERSE diabetes with a WFPBD”. not actually asking if its possible. sorry I can see how it is easily understood that way. thank you!

      • Cynthia

        I tested my A1C earlier this year and was told I was 1 point away from being considered diabetic. This past September, I went on the plant based diet (no oils either) and retested my A1C which went down to a 4.8 after being on the diet!! The doctor asked what I was doing and I told him about it. After hearing that, he said he wished all of his patients would do the same.

        • Charzie

          Good for you! I did the same and my doctor is still in denial and wanted me to stay on a “prophalactic” dose of medication, just in case! She said she had never seen anyone reverse diabetes before…how sad is that? So after a while I stopped going and just keep tabs on it myself on occasion, and now I get calls from her office monthly, reminding me to make my appointment! LOL.

          • Matthew Smith

            Hypoglycemia is real and abounds among Americans. Almost anyone with an anxiety problem like me probably suffers from low blood sugar. Low calorie sweeteners have made low blood sugar abound among Americans.

          • Thule

            Charzie, you just rule. :)

      • MikeOnRaw

        See this video from 2009. He does’t play his word game in it but his sources reference Dr. Neal Barnard’s study and he does mention Reversing diabetes.

    • Wade Patton

      16 days, not six months. I just shared that with a diabetic acquaintance.

      • Alexandre

        EXACTLY! shouldnt this study be mentioned in videooo??? can you please link me the study? thank you so much

      • Rebecca Cody

        Several years ago I watched a video, Raw for 30 Days, in which six insulin dependent diabetics were flown to Dr Gabriel Cousins’ residential clinic in southern Arizona and placed on raw vegan diets. They were all off meds very quickly and, by the end of the month most of them had adapted well to the diet, and were off insulin. Two of them turned out to be type 1 diabetics, and were not totally off insulin, but the diet didn’t require much, so they were able to cut down dramatically.

        About that time I also read a book, Primal Body, Primal Mind, which quoted a lot of research on ketogenic diets for everything including diabetes. I wrote the author to ask why both diets claimed to cure diabetes, yet were so different. According to her, it was because both diets required a lot less insulin. That would also be true for a PBWF diet. I think the real picture would emerge with long-term studies, to show how people on these various regimes were doing after five years or more.

        To me, it just makes sense to get all the phytonutrients we can, and that means lots of veggies, berries, fruits, and other growing things.

        • Michael_00

          That was an excellent documentary Rebecca, “Simply raw, reversing diabetes in 30 days”.

          • Rebecca Cody

            I agree. It was my introduction to the fact that diabetes can be reversed, and especially that even type 1 diabetics can benefit from a diet full of healthy plant foods.

    • Joseph Gonzales R.D.

      I think you are referring to his Food as Medicine lecture. It was like Wade said, 16 days. I don’t think everyone reversed their diabetes but their insulin needs dramatically plummeted and many got off medication all together!

      “So, with zero weight loss did a plant based diet still help? Here’s the before and after insulin requirements of the 20 people they put on the diet. This is the number of units of insulin they had to inject themselves with before and after going on the plant based diet. Overall insulin requirements were cut about 60%, and half were able to get off insulin altogether, despite no change in weight. How many years did this take? Was it five years like the other study? No – 16, days. So we’re talking diabetics who’ve had diabetes as long as 20 years. Injecting 20 units of insulin a day and then as few as 13 days later, they’re off insulin altogether, thanks to less than two weeks on a plant based diet. Diabetes for 20 years, then off all insulin in 2 weeks. Here’s patient 15. 32 units of insulin on the control diet and then 18 days later on none. Lower blood sugars on 32 units less insulin. That’s the power of plants.”

      • Alexandre

        Thank you so much !! I was actually stating that this study should be on this video, even if not stating it reverses but the results are outstanding so I think it would be valuable to mention it? by the way, is there a link to that study? thank you so much

    • Michael_00

      “The End of Diabetes” by Joel Fuhrman is a very good
      book. He has been working with patients
      for over twenty years where they manage type II diabetes with diet and no
      drugs. While he does not encourage any
      meat eating he says the diet still works if it’s in very small portions. If there is any mistake in the book it’s in
      allowing any meat; why open the door for temptation, your 100 times better off
      making a clean break. But overall, an
      excellent book.

    • Charzie

      No sweat, I did in 2 weeks going strictly low fat WFPB. YMMV.

  • Psych MD

    It’s interesting that they included yogurt in the vegetarian diet. I really like it and like kefir even more. Consumerlabs tested probiotics and several kefir drinks. They found kefir “teaming” with living probiotic organisms. One brand had over 980 billion per cup. The typical probiotic supplement ranged from several hundred million to several tens of billions so the kefir packs caught a wallop. A few ounces would equal provide a substantial number of bugs. It also serves as a prebiotic.

    • Panchito

      FYI. There are non dairy yogurt starters to make at home as well as non dairy kefir (water kefir grains). They are good sources of vitamin K (fermented).

    • John

      There was a big study that came out of England I think last year. The conclusion was that dairy products in general including milk led to a shorter life span except for the fermented dairy products: yogurt and kefir.

      • Psych MD

        I’m not surprised. Nutrition is a complex science. To me it is no less simplistic to ban “all dairy” (vegan) as it is to ban “all wheat” (paleo).

        • Matthew Smith

          Did you know that 90 percent of Americans have a milk allergy which seems to be worsening as they age? This is especially true among African Americans, Jews, and Asians, groups that often have mental health problems. Milk allergies are a major cause of physical and mental illness. Most of the immune system lives in the digestive system, and when their is an allergy, the brain has to respond and can store bad chemicals, like adrenochrome. This is what Dr. Hedaya wrote about, and he is a respected professor of psychiatry at Georgetown Medical School.

          • ReluctantVegan

            I’m sure you didn’t mean to, but because you didn’t include a credible source for your statement “This is especially true among African Americans, Jews, and Asians, groups that often have mental health problems”, you ended up sounding bigoted – which I personally equate with “uneducated”. Your point about dairy intake is completely submerged by the weight of the bigoted-seeming comment. People (like myself) may discount your assertions entirely, based solely on their repugnance for bigotry. Did you wish to clarify, or have I already clearly understood your intent?

          • Thule

            While I cannot be completely sure if this is what Matthew meant, I think he might be referring there to lactose intolerance (instead of allergy), which is higher in non European populations. Apparently it might impact psychiatric patients outcome too.

          • Matthew Smith

            The APA was sued for racism when three times as many blacks were diagnosed with schizophrenia as whites. The APA defended their practices and said there was no racial disparity. Current research into race and psychiatry continues to show that many more blacks are diagnosed with schizophrenia as whites. Jews and the Irish are twice as likely as other white Americans to have schizophrenia. Among Native Americans, almost one in five are regularly seen with mental health problems. This is common knowledge you can find on google. There is no way to say that schizophrenia is evenly distributed among the races. You say I am a biggot, but I did not say whites are superior. I am saying that the races you are alleging I am saying are inferior are actually being punished by the APA with the label Schizophrenia. I am saying psychiatry is racist. There is no statistical way psychiatry can prove otherwise. The races you infer I say are inferior are treated worse and wind up having more mental health problems. This is racism in action, and ignorance is what forces us to ignore it. Can you prove that being treated as an inferior by society does not lead to more mental health problems? The fact that schizophrenia is non-evenly distributed among the races suggests it might be nutritional in nature. It might just be pellagra, or Niacin deficiency in all races. You are obviously white. If you were any other race you would probably hear the alarming number of people who are disappearing from your community due to mental health problems. Schizophrenia is becoming alarmingly common in the world with mental health hiding its cruelty in the form of shame. If health care would wake up and use Niacin instead of super expensive pills we would have a much healthier world.

          • ReluctantVegan

            Thank you for clarifying that your intent was to educate, not to be bigoted. Now, understanding that, I am much more ready to hear your basic point. It is very difficult to tell what is obvious and not obvious. For example, it is obvious to you that I am white, and yet, I am actually one of the races you were speaking of. So we can’t always tell where someone is coming from – that’s why I asked for you to clarify your point. And I’m pleased that you did, because now I’ve learned something.

          • Matthew Smith

            I suppose my most basic point is that psychiatry is racist. When they diagnose three times as many African Americans as whites with schizophrenia they could statistically never prove that they were not racist. As there are fewer African Americans, there would have to be less incidence of the disease among them. They said, and lied, that the schizophrenia incidence is the same among all races. Did you know that more than 90 percent of people have a D3 deficiency and this deficiency is related to schizophrenia? D3 deficiency or intensity of deficiency is said to be related to skin color. I went to the University of Maryland after a mental health collapse (I was at the University of North Carolina) where I slowly developed schizophrenia. My symptoms were identical to pellagra, and maybe Niacin is the answer for me. The pattern of schizophrenia among the races (again, non equal) could indicate it is nutritional. Psychiatry will not heal people, they only punish. Niacin as a treatment could save millions of dollars and many lives. If it is not Niacin that treats the disease, perhaps it is any Nitrogen source. I would love to find help for my mental illness from diet, exercise and vitamins. Psychiatry is becoming its own bad joke. They help no one. The APA vigorously denies evidence that Niacin can cure mental illness. Other, simpler sources of Nitrogen might be the answer. Niacin saved my soul. I wish I could wake up the world and stir its soul. My joy is crying out loud and clear. I am in love. So many victimized people are scapegoated with mental illness. The people who are punished by racists are made to suffer more with mental illness. His eyes are on the sparrow.

    • Charzie

      I couldn’t be sure of course, and tend not to use any dairy, but have a sneaking suspicion that fermentation just may reduce some of the risk factors in it like it does with pesticides, etc in veggies and fruits. I am pretty lactose intolerant, but have no problem with regular yogurt or kefir. The bacteria can predigest some of the more problematic stuff, but until someone proves it, I’ll generally err on the side of caution and use plant sources to make my yogurt and kefir..

      • Thule

        If you read the China Study, the fist tests were made with milk protein (casein), its direct relation with cancer was proven. Then it was repeated with other animal proteins, with the same results. Just by fermenting it you won’t alter casein. Also you will be getting cholesterol (even in low fat milk), and otherwise saturated fat. Far safer for sure, is to stay clear. You wont get anything good out of it.

        • Charzie

          I was curious just because I sometimes end up using a very small quantity of plain dairy yogurt as a starter for my homemade soy yogurt, and apparently there is a Lactobacillus casei that does actually break down casein. Gotta love those microbes!

    • Tom Goff

      Sorry to be a pedant (I can’t help myself!) but it is “teeming” not “teaming”.

      I avoid all dairy now but, although I haven’t looked at it for a while, I feel that the evidence overall doesn’t seem to support Campbell’s claim that casein promotes cancer (in humans at least). Of course, it may be that other components in dairy counterbalance its effects. However, there is certainly some evidence that casein may promote prostate cancer.

      I am not aware of any strong evidence that yoghurt or kefir deliver longterm health benefits but they would certainly be a way of getting B12 into the diet. Do you eat these foods for health reasons – or just because you enjoy them?

      • Psych MD

        Go to Pub Med and type kefir in the search box. You’ll find over 2500 studies with regard to cancer, hypertension, obesity, inflammation, etc.

  • Joe Caner

    You’ve stuffed yourself like a turkey with turkey and all the trimmings. How do you feel? If this sort of feasting took place a handful of time a year, it probably would be much of an issue, but we have Easter for breakfast, Thanksgiving for lunch and Christmas for dinner every day to paraphrase Dr. John McDougall.

    Would you like to feel better? Reverse your diabetes perhaps? Give a whole foods plant based diet a go. You have nothing to loose except your gut, your medications, your risk of coronary heart disease & stroke AND your depression.
    Sounds like a pretty good deal to me.

    • Wade Patton

      I gained 2 pounds yesterday. Ate some meat, ate some sugary stuff. Got my fill. Don’t want any more. Not for a long time. So easy to eat WFPB and be healthy and also participate in feasts when they happen, not every day.

      • Dasaniyum

        Probably going to happen to me tomorrow

        • Wade Patton

          A handful of times per year shouldn’t be a significant problem is how I see it. I think always having the option to partake/participate is a most basic key to keeping _my_ way of living/eating fully sustainable, with no feelings of regret for varying from the stricter side of the plan.

      • Joe Caner

        I have fallen off the wagon once or twice myself. Funny thing is that I could feel the effects of the errant meal and smell it on my sweat almost immediately. It has been my experience that the cleaner your diet becomes, the more noticeable the impact of animal products have.

        • Wade Patton

          It’s no “accident” or “error” by me. I fully plan to have small portions of traditional feasts and sometimes a bite or two of AP on the weekends. That make the eating plan fully sustainable and functional without any regrets of “failure”. This is key to the way I eat-as one who converted mid-life.

          • Daniel Wagle

            I believe it can be important to indulge on holidays. However, I don’t want to indulge at the expense of animal suffering. There are many decadent kinds of Vegan dishes that one might not be able to eat everyday that can be enjoyed on holidays. However, I wasn’t completely vegan on Thanksgiving, but at least I didn’t eat any Turkey and the dressing that I ate was not cooked in the Turkey. But dairy and eggs do involve a lot of animal cruelty as well.

    • Panchito

      US deaths (coronary disease) spike during family gatherings (holidays) where large portions of dead animals are consumed to celebrate.

      • Daniel Wagle

        I didn’t eat any turkey yesterday. At the dinner party I went to, there were also two other people who didn’t eat turkey as they are Vegetarian. However, many of the dishes contained dairy and eggs in them, so I wasn’t totally pure. I also rode my bike 30.6 miles today to help burn off some of the desserts that I ate yesterday. I really had my fill of sweet potatoes in many forms yesterday- as pie, as souffle and even a plain baked sweet potato. Even when I ate meat more than 4 years ago, I always thought turkey was a bit dry. I’ve always liked sweets better than meat anyway. However, many sweets do contain dairy and eggs as well as unhealthy hydrogenated fats. So I have greatly reduced my consumption of sweets as well as eliminating the meat and minimizing dairy and eggs. I now eat Larabars to satisfy my sweet tooth. They are totally Vegan and are naturally sweetened with dates. Grapes and dried fruit almost completely satisfies my sweet tooth now.

        • Joe Caner

          It’s difficult to turn down those fixings. I adore mash potatoes & gravy and pumpkin pie. They can be made vegan easily enough, but usually, they are not.

          This time of year, I like to indulge in whole berry cranberry sauce and Japanese persimmons which are in season this time of year in So. Cal. When they are fully ripe, they have the consistency of custard, very creamy, sweet and delicious. I find the bitterness of walnuts an excellent foil for fruity sweets.

          • SeedyCharacter

            At my family’s T Day gathering, someone brought an incredibly delicious cranberry sauce that had orange rinds and mixed berries in it. There was a huge bowl and so much was left. The person who brought it didn’t want it. I brought home nearly a quart. Sooo . . . great over yogurt, on toast with a nut butter, etc. etc. Mmmmmm . . .

          • Fred

            I’d like to start a pumpkin pie religion…. I would like to come up with a recipe where the sugar content is dialed way down…and a more healthy oil/shortening is used.

            Good thing that pumpkin pie is only generally available during the holiday season….

            Most everything BIG FOOD makes has about 2xs the sugar that is needed…IMO. Plus 2xs the salt…at least. Nothing subtle about the flavors….trying to hide the actual taste of the foods?

          • Wade Patton

            The first rule of wine-making is that “Sugar hides a multitude of sins”. Translated, if you mess up your wine, adding sugar hides the off-flavors. Same with food. Sugared up food cannot have the nuances and delights that less-sweet foods are able to deliver. Or, stated differently: Sugar dominates any delicate or subtle flavors.

          • Jim Felder

            It’s not pumpkin pie, but if you scoop out a baked sweet potato and then mix it with some pumpkin pie spices and a teaspoon or two of brown sugar, you get many of the same flavor notes as pumpkin pie without the huge fat and sugar load of a pumpkin pie. And if you’re someone for whom pumpkin pie isn’t complete without a dollop (or two or three) of whipped cream, you can get some of that too if you make a thick cashew cream (soaked raw cashews and just enough water to blend well. It won’t form a stiff cream, but who cares, it tastes great) and put a little that on top of your sweet potato “pie”. The great thing is that you can do this with a sweet potato any time you want without all the effort of making a pie.

        • SeedyCharacter

          It’s interesting when there becomes a critical mass of sorts in a family. 3 of us are now either vegetarian or vegan. So when everyone brought dishes to our T Day dinner, people were mindful of making their dishes without animal products. e.g. ice creams were Coconut Bliss and the soy vanilla that TJ’s sells. Our veg mushroom gravy was so much tastier than the greasy meat version with packaged flavoring, it was gone right away. The vegan Gardein Holiday Roast was also a hit. (Yes, I know, it is a processed food in a box, but it was very tasty and a better option than killing a bird.)

  • AgnesS

    Can you please tell me about hypoglycemia (non – diabetic)? My doctor has told me not to worry just eat rapid sugars when my blodsugarlevel drops, it does not really sound convincing and I have not been able to find any good information on why there is an overproduction of insuline. Thanks a lot!

    • Joseph Gonzales R.D.

      We only have so much information on hypoglycemia. Are you eating a lot of added sugars in one sitting? Berries may help slow the drop. Work with your doc to find a good plan and discuss how diet and lifestyle may help control insulin spikes.

      Best of luck let us know know we can help more?

      • AgnesS

        Thank you so much for our reply, I usually do not eat loads refined carbs but sometimes when I do (even from roots and other vegitalbes), my sugarlevels drops apparently dangerously low. I really apreciate your site, it is not easy to find dr who look at nutrition as medicine.

        • Matthew Smith

          I have always had a problem with anxiety which might have been related to hypoglycemia.

          • Fred

            I was once tested to have hypoglycemia…given a glucose tolerance test…a “very advanced test” where they make you drink a big glass of syrup water….then see if you try to climb the walls or try to kill somebody when you crash. LOL.

            To keep your blood sugar more stable…you need to try to consume SLOW RELEASE kinds of foods that release sugar at a slow rate. Also sugar free soda…etc…can mess you up mentally. Best sugar type foods would be whole fruits…no juices?

          • agnes

            Thanks Joseph, Matthew and Fred, the article is very interesting – I really believe in controlling this with the diet but I was wandering what the cause of this is “mal function”. I appreciate your input

          • thorn324

            Agnes, the explanations I read a long time ago (in the 1970s) when I had problems with hypoglycemia were essentially that insulin did too good a job of lowering blood sugar levels that had risen quickly because of ingestion of what we today would call high glycemic index (or, more specifically, high glycemic load) foods. I remember having a fasting 6-hour glucose-tolerance test almost twenty years ago; the test (for those unacquainted with it) consists of the patient fasting for 12 hours, then having a blood sample drawn & a urine specimen taken, then drinking a syrup containing 75 g of glucose. For the following 6 hours, blood samples & urine specimens are taken on the half-hour & tested for glucose levels. It is a fairly grueling test if one has (such as I do) hypoglycemia. My blood sugars dipped into the mid-50s, with the result that—despite a full night’s sleep before the test—I couldn’t even stay awake during the last two hours. The nurse had to keep waking me up every 30 minutes to get the blood & urine samples, after which I’d conk out again … to use the technical term!

            The doctor who told you to consume “rapid sugars” was not, in my experience, giving you good advice: doing that only sets the cycle of high blood sugar & high insulin response & low blood sugar into motion again. Small servings of low-glycemic index foods are best, eaten when you feel a low-blood-sugar episode coming on. (Symptoms may include dizziness, sweating, difficulty staying awake, short temper, and a few others. I found that I could head off my own typical symptoms quite well and feel very much in control now.) I hope this is helpful. Best wishes to you in your path to good health.

  • guest

    You really ought to differentiate between type 1 and type 2 diabetes explicitly at some point in your video. All your sources deal with type 2, and I think that ought to be made clear.

    • Joe Caner

      Perhaps, but people living with insulin dependent diabetes know that they need to test their blood glucose levels and inject themselves with insulin several times a day, and they would still benefit from a whole foods plant based diet because it ameliorates rate at which their blood glucose spikes after meals which means that they can get by with smaller doses of insulin.

  • Charzie

    The video is full of forgone conclusions I experienced very early in my WFPB “career”! I was always overweight and graduated to morbidly obese after having kids, so I tried every diet strategy out there. Any of them will work short term, but deprivation is not sustainable nor healthy, ditto for “diet” products, what a fiasco. If it wasn’t for the internet, I don’t think I would have ever run across the answer I’d been searching for, for so many years! I gave a WFPB diet a 30 day trial, and never looked back. Just wish I knew so much sooner!

    • Joe Caner

      I had a very similar experience to yours Charzie except that I’d kind of known from an early age through my grandmother that eating plants were healthier that eating animal products. When I was a child, I loved me some meat, and would indulge at my grandmother’s table at Sunday dinner. She was a phenomenal cook. She’d always tell me to eat more vegetables, and if I continued to eat that way, I would suffer ill health later on in life. It wasn’t like it was a secret even then that eating a lot of animal products lead to heart attacks and diabetes, and she would tell me about relatives who had been sick and passed.

      When my doctor told me of my elevated cholesterol levels requiring a life long statin regimin, I was tipping the scales at close to 250 lbs. I knew what I had to do. I had to start cutting back on my meat consumption. I had no idea that it would lead to a totally plant based diet. Once I started down the rabbit food hole, there was no turning back. You know, because you start feeling so darn good.

      In effect, all we have done is to rediscover a ancient wisdom that has been know from time immemorial and has been passed down throughout the ages across dinner tables around the world which is “eat your vegetables dear.”

      • Charzie

        You got it Joe! You know what is really ironic? When I was a little kid, my body was apparently loudly protesting my consuming animal products in one way or another. My mom said I would turn “grey” if I ate eggs, whatever that meant! Sick looking I guess? I despised the taste and texture of meat, though I could tolerate crap like hot dogs, lunch meat and sometimes hamburger, but only because in the 1950’s you ate what was on your plate, or you didn’t eat. I know I always hated milk, to me it was like drinking mucus. Sorry, gross I know, but true, and in school I’d always get snagged giving my milk away to my seat partner. One day my teacher got all militant and forced me to drink it. My poor seat mate might have gotten deprived of his usual milk, but he kinda got it back a while later…all over his desk …much to my embarrassment! I was kind of a shy kid but I made sure I told the teacher “I told you I can’t drink milk!” She never forced the issue after that, but my parents still sent that damn dime for the weekly milk money! LOL!
        So though I learned to tolerate fish and poultry and never ate much red meat, as someone who never understood the rationale behind why it’s okay to kill some animals to eat and not others, depending on where you were raised, my heart told me to avoid them all. But raising kids, and society at that time, it was a kind of “fringe” thing for a pre-brainwashed mom to attempt, though we did eat a LOT more veggies and a lot less animals than most people did, we still did eat them, especially as the boys got older. The big issue for me was the cheap processed starches and fat to fill up on…mac and cheese, toasted cheese sandwiches, ramen noodles, pasta and lard sauce (kidding on the last one, but you get the gist)…etc, cuz they were cheap and money was tight. Then when no clothes fit, starving yourself is a very economical method of weight loss, if nothing else. Unfortunately, inevitably it has to end, and if I lost 30, I’d gain back 50…and so it went, again and again, and I “dieted” my way up to 300+ lbs! I had a lot of health issues and at the doctors, the problem was never fixing my “diet” per se, it was always just “the weight”. Their solution? Everything I’d always been told to do..Limit, count, measure, weigh, lots of “lean” animal protein and dairy, etc. The last doctor to recommend a “helpful” dietary approach? The South Beach Diet! I’m serious! Kind of an Atkins diet. Okay, thanks. At the time I was on 13 different pharmaceuticals and was about ready to give up the ghost…and was diagnosed with diabetes. Instead of pushing me over the edge, it saved my life, that and Forks Over Knives. Funny how that sh… stuff works, huh? I can kick myself some days because I SHOULD have known better how to eat RIGHT, I’ve always been the nature girl, but… It’s never too late. I just turned 63 and feel better than I have in 30 years! As long as I stay away from these doctor’s offices! I would so love to find a Greger, McDougall, Barnard, etc in my area!!!

  • Jay Rosenbergstienroth

    The transition is not so hard

  • randyta

    My wife and I have been following Dr. Greger for 18 months and a year ago decided to start eating a vegan diet. We were excited when it was time for our annual physicals last month, to see how much things have improved. To our surprise, both of our LDL numbers went up, our HDL went down, and my triglycerides also went up. We were both not over weight when we started and have now lost 12 pounds each and look very thin. Really starting to think that eating a plant based tied is a lot of work for nothing. At least it’s not working for us. Randy

    • guest

      Sorry, I don’t believe you. This seems like a typical paleo low carber disgruntle post. There are so many people who have seen amazing results eating a PROPER low-fat WFPB diet that this doesn’t happen. I’m guessing next thing you should type is that you switched to an all fat diet and shunned potatoes and now everything is amazing. right? Oh please.

      • randyta

        You are totally wrong my friend. I thought a plant based diet was the way to go after listening to Drs. Greger, McDougall, and Barnard, but for some reason it hasn’t worked for us. Wish I knew why. Just asking for help. Randy

        • Veganrunner

          Hi Randy.
          Were your numbers already low? What is your typical day of food like? Are eating mainly whole unprocessed foods?

          • randyta

            We are now probably 95% vegan, because we have 1 or 2 ounces of cheese and a glass red wine once a week. When we started a year ago, my weight was 172 and now 160 while my wife was 136 and now 123. My total cholesterol was 200 now 183, triglycerides were 208 now 229. LDL was 117 now 107, and HDL was 41 now 37. Dr wants me to start a statin. My wife’s numbers are total cholesterol was 171 now 188, triglycerides were 54 now 96, LDL was 72 now 86, and HDL was 89 now 82. She is taking Zetia and the Dr wants her to also take a statin.
            Breakfast: I usually have a bowel of shredded wheat with blueberries, handful of walnuts, 2T chia seed, 2T flax seed, and almond milk. Wife has a smoothie with spinach, blueberries, walnuts, plant based protein powder, 2T chia seed, 2T flax seeds,& almond milk. Lunch is same every day. Both have large raw salad, she has 2 WASA crackers with natural peanut butter, and I have 2 ezekiel breads with natural peanut butter. Dinner we have some type of recipe from Dr. McDougal or Dr. Barnard. For a morning snack, we have an ezekiel muffin with almond butter and a cup of coffee after our gym workout.
            We don’t eat any processed foods and eat mainly whole unprocessed foods. What are we doing wrong.

          • Thea

            randyta: My thought is: *Are* you doing anything wrong? Except for the cheese, it seems like your diet is pretty healthy to me. Your cholesterol numbers are going down, especially LDL which is important. (Thought it looks like your wife’s have gone up which is another issue.) I have a friend who went vegan and it took her 3 years of progressive success before the doctor finally said that statins were no longer recommended. You have been doing this for a year…

            Your wife seems like a whole different story. The numbers seem to be going in the wrong direction. I don’t know what Zetia is. Maybe that is a problem? I copied a post from Joseph (the staff RD for NutritionFacts) below which addresses your wife’s situation. Based on the information below, your wife (and you?) may want to think about the saturated fat sources you are eating. Maybe instead of 1-2 ounces of cheese a week, that could be cut down to 1/2 ounce? Maybe instead of peanut butter in addition to walnuts, one could be chosen? Etc. I don’t know if these ideas would help. I’m just trying to offer a suggestion of something you could try.

            Good luck.
            post from Joseph:

            My go-to Dr. Greger answer (paraphrased) for those who have tried everything and still have high LDL, try focusing on the saturated fat sources (coconut oil; cocoa butter, and yes even nuts and seeds). I would also make sure you’re doing the Jenkins portfolio diet, including foods like (beans, okra, flax, etc.) and get thyroid function tested. Dr. Jenkins developed a portfolio diet for lowering cholesterol [link], and it actually includes some nuts. Weight loss is important if there is too much abdominal fat (abdominal circumference exceeds half height). So check with your doctor about these measurements. And if your diet is top-notch and LDL is still too high then try Dr. Esselstyn’s 6 servings of greens a day [link] to keep nitric oxide flowing. More on Dr. Esselstyn can be found here [link] and here [link] . If you still find it’s not coming down consider a statin. Let us know if anything helps and do make sure to check in with your doctors about all of this.

          • randyta

            Thanks for your suggestions. We eat a lot of nuts to try and put on some weight but will probably cut down.

          • guest

            sometimes a little tweaking needs to be done in cases like this were the diet looks decent but not producing the expected results,
            My suggestion would be (for weight gain) to up your daily calories a little with good starchy carbs like potatoes, rice, beans, peas, lentils, corn, oatmeal and try cutting out the cheese, nuts and peanut butter at least temporarily before your next blood test. Also, it’s very important to eliminate all cooking oils and use water or broth only to cook. Another suggestion is a good serving of steamed cruciferous veggies at dinner, think broccoli, cauliflower, carrots, mushrooms, asparagus, zucchini, Brussels spouts, etc…

            lastly, a good crockpot is your friend for slow cooked beans, and other one pot dinner dishes. Hope this helps. Let us know your progress.

          • Veganrunner

            Thea has it all so I won’t duplicate. Do make sure you are getting enough cardio (HR up) which will help. 45 minutes on most days is reasonable but I try for an hour. Don’t give up. I have a patient who has great numbers and the cardiologist still wants him on statins! Whatever……

          • JosephOlstad

            It looks like a majority or at least a large percentage of your calories are coming from fat. I’m fairly confident that the ideal is to achieve a higher carb ratio than what you and your wife are consuming. Dr. T Colin Campbell says that an 80/10/10 ratio of carbs/protein/fat respectively is the way to go. Just be prepared to eat BIG to get in your calories. (Whole unrefined plant foods of course).

            I’m 6′ 1″ and weigh between 145 and 150 and 39 yrs old. I am very small framed though. I had an awe hah moment when I was taught to stop trying to gain weight by eating calorically dense food (fat). Why gain weight? If you must, then gain weight by building muscle through exercise. With WFPB and exercise I can now do 60 pushups and 30 pull ups and run half marathons. Use your lean body to your advatage. You can have a great strength to weight ratio and excel in many sports and activities. Unless you are dangerously underweight, I’d give up the goal of gaining weight just to gain weight. I realized my preoccupation with weight gain was culturally driven and body image driven. I’m glad to be over that.

        • guest

          Well then I apologize, let me explain why your post looks suspicious. This site is notorious for disgruntle low-carbers who like to come here and posting fake anecdotal stories complete with made up cholesterol numbers etc to disparage plant based diets. They don’t like that Dr G speaks out against the dangers of high-fat animal product diets and they want to stick it to this site for that.

          Usually the fake posts have easy to spot tell tale signs. One would be that they only focus on cholesterol and A1C not caring about all the other health concerns like cancer, diabetes, heart disease, alzheimer, high IGF-1, heme iron, etc, that fat based low carb diets are linked with .Another would be things like creating an account and the only post made is a disparaging post about plant based diets like what you did in both instances regarding your account and only cholesterol, A1C mentioned. Another would be, what you claim about both you and your wife having worse numbers is close to impossible odds as this diet if done correctly will improve those numbers dramatically 99% of the time. Your post reads like a deliberately disparaging post with all the key paleo hit points.
          If you are seriously interested in a WFPB diet then we can help, can you tell us what you two have been eating this last year? No need to wait a year to get a blood test. you can drop your cholesterol dramatically in as little as a month if you follow the diet correctly. My cholesterol dropped 100 points in 2 months on a low-fat WFPB diet.

    • Wegan

      It could be an iodine deficiency. It is interesting that both of you are having this reaction. I wonder if perhaps your mattress has a bromide fire retardant or you have new cars? Bromide can prevent iodine from doing what it needs to do. has some information, I think there is an iodine facebook group.

  • vegank

    In terms of Fast – food,isn’t it a bad idea to eat ANYTHING from a “bucket” ?? : )

    when I did succumb to cravings and had any ready-made food, it seemed to affect me in 3 ways – blood sugar spikes, indigestion or just a sick feeling for at least 1 – 2 hours, and problems with concentrating presumably because of the flavor enhancers/additives in the food. Now it is not difficult to stay away from ready made / processed food because of the negative consequences . Imagine eating the stuff daily, at every meal time, and what that will do to you or your children.
    The struggle remains though even with Plant based whole food , a number of things that will result in a sugar spike after approximately an hour , (eg rice of any color/variety, kidney beans, chick peas, tomatoes). So I am still in search for alternative whole foods. Though not a Raw-foodie , I recall having amazing & sustained energy all day when I trialed it many years ago , no blood sugar spikes/irritability or tiredness after meals. I am contemplating trying this again perhaps starting with lunch which seems to affect my energy and blood sugar most. I’d be grateful if anyone can offer suggestions !

  • hon788

    The gals I know that have it are not overweight though.

  • Opal

    I am a Certified Diabetes Educator and an individual with type 2 Diabetes.
    I thought I ate healthy until I began to work with an individual, who was vegan. She enlightened me. I gradually transitioned to a vegan diet. This change has impacted every part of my life; personal and professional. It has changed my clinical practice. I have seen blood glucose values improve, A1C drastically reduced, weight reduced, retinopathy disappear, Lipid panels improved, etc.
    If only the rest of the world could understand what they are missing!

    • Thea

      Opal: What’s so great about your story is that you are in such a powerful position to help others. Thanks for sharing. Your patients very lucky to have you.

  • Tom Goff

    This recent study of women with gestational diabetes adds to the evidence that eating a plant based diet is protective:

    “Overall, women in the study with the highest compliance to the low-carb diet were 36 percent more likely to develop diabetes than those with the lowest adherence.
    The researchers also scored the diets based on how much food came from animal versus plant sources.
    The highest amounts of protein and fats from red meat and other animal sources were linked to a 40 percent greater diabetes risk than the lowest amounts, according to the results published in Diabetes Care.
    Women were more likely to be overweight or obese with the highest amounts of meat in their diets, partly explaining their increased risk, the authors note.
    By comparison, for women with the highest amounts of plant-based protein and fats in their diet, the increase in risk for diabetes small and might have been due to chance.
    It’s possible that higher intake of dietary animal fat might make it harder for women to process sugar and increase their risk of diabetes, the researchers conclude.
    Eating a meal rich in animal protein, compared to one heavy in protein from plants, may also lead to higher concentrations in the blood of branched-chain amino acids, protein building blocks that have been linked to an inability to process insulin and an increased diabetes risk, the authors speculate.
    Women who ate the most animal-based protein and fat also tended to consume the highest amounts of red meat, a food tied to increased diabetes risk.”

  • Rodrigo Cardoso

    Legendado em Português / Subtitled in Portuguese:

  • Kylie

    Hey! My partner of 5 years has cystic fibrosis. Diabetes is a common complication that occurs in those with cystic fibrosis usually as they age (as I’m sure you know). His test results show that he is in limbo between non- and pre-diabetic right now. When searching the internet for any research on whole foods plant based diets and cystic fibrosis I almost ALWAYS come up short. I do not think his doctors would be fond of the idea but he is willing to give it a try in the future. We will be moving in together in the near future, and I will likely be in charge of his food. I have been vegan for 2 years, and I know that a whole foods plant based diet that is low in fat works well for me, but I was wondering if there was any recommendations you could make or if ANYONE could point me in the right direction so that I can tweak it to be appropriate for him. All I know is that he needs to be on a higher fat and higher salt diet. ANY help is much appreciated! I can’t seem to find much information on CF and WFPB diets on any of the “famous” vegan doctors sites.

  • Christine

    Hi Is anyone else having the same trouble I’m having? I’m a 55yr old healthy woman. I have stopped eating all meat dairy and eggs. Very little oil. I have I thought a good plant based diet. You would think I’ve lost weight. No!! I’ve gained weight around the middle section. Not the healthiest area to have extra weight. I’m not the most energetic person but I do walk everyday. I don’t want to be skinny and I’m not fat but I don’t understand why weight is increasing around my middle on a plant based diet. Please un-confuse me.

    • Thea

      Christine: I’m a firm believer that one’s weight control is primarily a factor of controlling calorie density. There is a great, free talk on the concept of calorie density from Dr. Lisle who was on the documentary Forks Over Knives and his suggestions for eating are fully in line with the recommendations on this site. Dr. Greger discusses calorie density in his new book, How Not To Die. Just as important as specific suggestions, what I like about the talk is that it really explains so well why some people struggle with weight control and others do not. Here is the free talk from Dr. Lisle if you are interested: How to Lose Weight Without Losing Your Mind

      Some information from a talk by Jeff Novick (sadly, the talk is no longer availdable): If you learn which foods have the right amount of calorie density, you can eat those unrestricted. There is a middle group of foods that you can eat fairly large portions of, as long as you get some moderate exercise. And then there are those foods that you really have to stay away from because the calorie density is too high. Though the talk is no longer available, much of the information can be found on the following page. I highly recommend reading this page carefully after listening to Dr. Lisle’s talk. The two resources together form a complete picture.

      I like to use the following site to find out how many calories a pound various specific foods have:

      Another thought for you is to make sure you include the foods that have been shown to help with weight loss. This includes sticking with a whole plant food diet, but also a diet that specificially includes certain foods. For more info:
      Also look up beans on this site for weight loss. Dr. Greger’s book also discusses vinegar for weight loss.

      I hope these ideas help. Good luck.


      • Christine

        Thank you so much for this info and the links. Details I need to know. I have pre orderereger’s book too. Looking forward to reading that.

  • seema

    If this is true, why is there such a high prevalence of diabetes among vegetarian indians?

    • Thea

      seema: The question would be: How much fat are they consuming? Are they eating large amounts of dairy and eggs? Oils? There is another video here on NutritionFacts which explains the cause of diabetes and why I mention foods high in fat.

  • SoniTheEchidna

    Hi Dr Greger

    I know this is not necessarily relevant to this video, but I was not sure where to put it and this is pertinent to other people like myself who live very busy lives and still want eat a plant based diet. If this topic is addressed in your book, I apologise in advance because I am still waiting for your book to arrive from the UK.

    Last year was my first clinical year in medicine. Although I struggled a little with food due to the crazy schedule in the hospital, at least I had access to a fridge and a locker. Typically I have a VERY large salad for lunch with a lot of vegetables, however, it takes me ages to eat it and mostly I just did’t have time to sit down and eat a large meal. Sometimes I was eating as I was driving in the car as I was driving from the hospital to a consultant or vice versa. It was not fun trying to eat a salad and drive at the same time – and yes, I was VERY careful and vigilant!!! Talking about salad for a busy person, just an aside, about a two years ago I saw the “Salad in a Jar” fad. I think it is great, but I have been eating that way for years, just not using a mason jar. If you layer your food properly, then it will keep in the fridge for up to a week. I cannot stress enough how important the layering is to preventing spoilage. However, for those who have problems with preparation time during the week, the IDEA of the “Salad in a Jar” is a fantastic one to ensure that you have a healthy lunch at work! My brother and I would make salads for Monday – Friday on Sunday evening. If I had a desk job with access to a fridge at work, and time to eat at my desk, then this is exactly what I would do!!!

    However, this year, starting next week, I am being posted all over Sydney in 4 week blocks. As far as I am aware, I will probably not have access to refrigeration and I will be carrying my food in my messenger bag. If I had the $$$ I would have purchased a freeze drier - and would have purchased fruit and vegetables over the Summer (which is much cheaper) and FD them so that I had healthy food to eat whilst in the hospital. Also, this year, I will be on buses (2 hour journey each way each day) and previously I did eat my breakfast (apple and pear) on the first bus and study on the way to uni. Next year I will be an intern, and I have heard how crazy the hours and workload are for an intern. So, it would be great to sort this out well before I end up in that position!

    Here is my question: Do you have any ideas for whole food plant based FOOD CHOICES/RECIPES (especially lunch) for someone like me who will be carrying their food around with them all day (in addition to university books/laptop) with no refrigeration and very little time to eat? Food that is not going to spoil before eating. Just to make it a little harder, I also have several food allergies and intolerances (citrus fruit, soy, onion family, gluten). It would also be good to give ideas for people (like me) on a tight budget as well.

    Thank you for your time and kind regards


    • Thea

      SoniTheEchidna: I’m glad you are out there fighting the good fight! I have some ideas and thoughts for you that might help. For example, I bring my lunch to work *all* the time. And half the time, I take it home to eat for dinner because I just never got to the lunch. Once I switched to eating a plant based diet, I never worried about keeping the food in my office unrefrigerated, even sitting there all day. It’s been my experience that a basic plant food meal almost never goes bad for a day or so. As long as you have access to a refrigerator over night so that your food is refrigerated before you start out for the day, you should be fine.

      Bean and potato dishes seem to keep especially well.

      Also, other people have noted that with a can opener and maybe some scissors at your disposal, you can get some great items from a grocery store. I don’t know about the UK, but with a can of beans and some spaghetti sauce, you would quickly have a meal that you could purchase at your convenience. Add in an apple and you knock off a couple fruit servings too. In America, it is fairly common for places to offer microwaves for use. With that option, you could add some frozen veggies to your bean-sauce dish.

      If you have access to a good blender, smoothies may be your friend. Dr. Greger recommends sipping smoothies slowly over time. It seems like a great option to have on hand for someone in your situation.

      Those are some ideas for you. I hope others will jump in with additional ideas as well.

      • SoniTheEchidna

        Hi Thea

        Thanks for the ideas. The problem I am a Medical Student with no fixed abode like an office worker. I am sent to different hospitals on different rotations and I may not have a place to leave my things. In addition, I do not have access to all those things you mentioned (can opener, scissors, blender etc.) and I certainly would not have the time trying to hunt them down! In addition, we go around the hospital and are sent to all different areas which is why I cannot rely on being able to sit down to eat. I may have to eat whilst waiting for a consultant! For example, last year I stood in a corridor waiting for a consultant whilst eating an apple. However, even there I didn’t like it too much because you must have access to hand washing…..I do not rely solely on hand rub for hand hygiene!

        Therefore I must have all the things I need contained within my bag. Hence also asking for food that does not need to be eaten with utensils or perhaps just one utensil if it is easy to eat. Most others eat a snack bar. This solves all the issues because you don’t touch it with your hands, don’t require utensils and it is like a small meal. However, I don’t eat processed food, and therefore I would not purchase a bar, hence my dilemma! I do eat fruit, but I cannot just eat fruit for the day!!! In addition, I have to catch 2-3 buses to get there and carry my bag all the time, so extra weight in my bag is not good.

        Normally I eat a very large salad for lunch, and I have been doing that since 2007, but it is just impracticable. You just cannot stand in a corridor and eat a salad. Need smaller things like a piece of fruit, or a bar…..but, as I said, I really don’t eat processed food.

        BTW…..I eat as close to natural as possible. Therefore I would not eat a can of beans or spaghetti sauce. I used to cook my red kidney beans in a large batch, then I would freeze them in portions and then take a portion out of the freezer when I needed it. Not trying to be difficult, this is just the way I’ve eaten for nearly 10 years! Normally all fresh produce! Normally fruit and nuts for breakfast, large salad for lunch and then more vegetables/vegetable bake for dinner.

        • Thea

          SoniTheEnchidna: I was imagining you carrying a can opener in your bag, but if cans are out for you, then that’s irrelevant. I agree that you can’t eat just fruit all day. Or just greens. That’s why I recommended beans and potatoes as those starchy foods are satisfying and very healthy and taste good at room temperature and are cheap and easy to come by. Even if you are living in a dorm, you can make fresh beans and potatoes in a pressure cooker the night before if you don’t like canned food. A bean dish in a jar (say chili or anything) can be eaten with a single utensil and will not be loud to disturb a teacher.
          Some people have been experimenting with eating various savory bean or sweet potato “shakes”. A shake would allow you to eat with one hand. Even a more traditional fruit smoothie could contain greens–allowing you to get greens without disturbing a teacher who can’t stand loud chewing.
          For variety, you could make date-nut (or any combination of dried fruit-nut) bars. There are a bazillion recipes out there. While these bars/balls are often billed as dessert, the recipes typically contain nothing but nuts and fruits and often some cocoa powder. Most people would rightly consider these dishes to be dessert because the food is so calorie-dense. I personally don’t think these foods should be the basis of a diet, but it sounds like calorie-dense food is what you are looking for. Here is one recipe to get you started:

          If you are eating nuts and dried fruits, for variety, you can throw the fruits and nuts into a bag unprocessed. That could allow for a large variety of different types to make the meal more interesting. And would be less work the night before.
          Good luck to you. I read what you wrote to someone else about what type of doctor you want to be. We desperate need more doctors like that. I hope you succeed with all your goals.

    • SoniTheEchidna

      Okay, now I’m kinda getting desperate. The last two days I didn’t get any lunch at all and was eating my lunch around 6:30-7:30pm!!! Not good when I get up and swim in the morning from 5:30am!!!

      These are the requirements:

      1. Food that is healthy (preferably plant based and unprocessed or processed by me :-)

      2. Food that does not require refrigeration!

      3. Food that can be eaten relatively quickly, or start to eat and then put in a zip-lock bag for later on.

      4. Food that is portable and won’t get too squished since I’ll probably be carrying it around with me during the day.

      5. Food that can be eaten as I’m walking, standing around, driving etc.

      6. Preferably food that does not require utensils to eat (but can be eaten out of a packet…..germy hands in the hospital!!!). Maybe some sort of bar type of food. However, I realise that some things may work with utensils.

      7. Food that is relatively soundless when eating! Last year I had a lunch time tutorial and I took my LARGE salad. The radiologist told me off last year for crunching when I went for his tutorial.

      8. Food that takes into consideration my food allergies/intolerances (Citrus fruit, soy, onions, gluten/wheat).

      9. Take into account a limited budget as well, being a full-time student. I can get a discount for fresh produce because my brother works for a green grocer.

      Times like this I kinda wish I had a freeze drier!!!

      Anyone with recipes or ideas??? Please write/help!

  • KP

    Hi – I would much prefer doing a plant based diet, but have found that carbs push up my blood sugars. I did a lowish carb vegetarian diet and my blood sugars fell into the totally normal range. I then did the low fat plant based diet and they steadily rose. Is my body just particularly sensitive to carbs?

  • Jools

    Is there a list of foods you can eat when diabetic or maybe a list of things not to eat? I had great success with low carbing to get my HbA1c down but now not so much. I am always hungry and miserable and willing to try anything now. Thanks in advance for any help.

    • Thea

      Jools: Yes, there is very much a list/diet guidance for T2 diabetics. And the very good news is that you don’t have to be miserable or hungry. I highly recommend the book written by Dr. Barnard on preventing and reversing diabetes. The plant food diet in this book is clinically proven to be 3 times more effective than the ADA diet. And the second part of the book includes meal plans and recipes. So, you know exactly what to cook. And you don’t have to have portion control. Eat until you are full.
      If you can’t wait for the book and/or want a preview, I found the following page on the PCRM website, a group headed by Dr. Barnard. :
      Another option is the free PCRM 21 Day Kickstart program. Just click the green ‘Register Now’ button on the following page:
      By following this diet, you will be working to fix the root cause of your diabetes rather than addressing the symptoms. When people go the low carb route, people tend to just get worse over time. When people go the route I am suggesting here, they tend to get better. There are no guarantees since it is easier to prevent a problem than to reverse one. But you will have a good change. I hope you are able to try one or more of these options. Good luck!

  • MaureenK

    When my husband was having heart issues and was told that he needed stents, we went on Dean Ornish’s Reversing Heart Disease program and the stents were postponed for a time. However, the diet, as we understood it, was difficult to stay on for the long term and he eventually had to get the stents. He is usually very cautious with his diet, but it includes eating meat, etc. Recently, his A1C results were 7.0 (usually between 6 and 6.5), so I asked him to read the chapter on How Not to Die from Diabetes and he agreed to give the WFPB diet a try. His blood sugar readings after meals have shot up to greater than 200 when testing after eating rice or beans, fruit, etc. When these things are eliminated and he eats only non-starchy vegetables, it is around 140 or less. I am noticing that he is hungry more often and becoming slightly irritable, since there is nothing to sustain his satiety without the starchy stuff. Does anyone have any suggestions?

    • Thea

      MaureenK: I recommend following the diet in Dr. Barnard’s book on preventing and reversing diabetes. Dr. Barnard has clinical evidence that his diet is 3 times more effective at halting and reversing T2 diabetes than the traditional ADA diet. More importantly for you would be that the book includes meal plans and recipes. Here’s a link to the book:
      Here’s what I’m thinking: It sounds to me like you are on the right track, but something(s) need to be tweaked. As you say, people can’t live on lettuce… That book may help you figure out how to get the diet on track so that your husband’s body can tolerate the beans and other starchy foods. Eating starchy foods along with veggies and keeping the fat super low appears to be the key to reversing T2 diabetes for most people who have it. Note this NutritionFacts video for the likely cause of T2 diabetes for most people:
      In addition to a basic anti-diabetes diet, I recommend paying attention to those specific foods which have a proven track record at helping people with diabetes. You can find a list of those foods, along with the studies, on this site. Here’s the NutritionFacts topic page for diabetes:
      Finally, Dr. Barnard also heads up a group called PCRM. PCRM offers a free 3 week program on-line. That program includes grocery lists, meal plans, a forum moderated by a great RD, etc. It includes a lot of great food that should help. If you are interested, click the green button on this page:
      I hope these ideas help.

      • MaureenK

        Thank you, Thea! I’ll be checking out all of the suggestions that you’ve made and will work to incorporate them into his diet.

  • Fedup21

    Could we stop clumping all diabetes into one pot?…. Type 1 diabetes cannot be reversed and there is no know prevention or cure for this illness… please be more specific when publishing articles. I expected a higher level of diabetes education since it’s coming from an M.D?
    Thank you,
    Frustrated T1D

  • Nunomeloesousa

    Both dietary fat – particularly saturated fat – and body fat – which is also mostly saturated fat, as it is also “animal fat” – contribute to insulin resistance and ensuing increase in blood glucose levels.

    As delineated and explained in this video, a plant based, whole foods diet, low as it naturally is in saturated fat and in caloric density and as high as it is in fiber – which reduces apettite both through volume and through the butyrate-producing gutflora – is better at improving the condition of Type 2 Diabetes patients.

    Since “the fat we wear” also counts as source of saturated fat, maybe if we we add to this regimen a restrition of vegetable oils (as these add little more that “empty calories”), as well as some moderate (at least) exercise program, that should gradually lead the Type 2 diabetes patient into being diabetes free (or at least, greatly improve his condition).

    My question is:

    In the beggining stages (weeks or months) of such a lifestyle program, how far can the Diabetes Type 2 patient really ditch the glicemic load / blood glucose level watching?.

    In other words, Is it absolutely safe to not care about glicemic load of meals in such a program?

    Or should there be a gradual adaptation of the body and of the meal plans to a “plant based, whole foods diet that disregards the carbohydrate load of meals”?

    Is it not wise to consider that, even in such a diet, devoid or limited in the intake of saturated fat sources, one still has to consider the endogenous sources of saturated fat (fat cells and the present intramyocellular fat) which would still be enough to cause insulin resistance? Must not the body fat (specifically intramyocellular lipids) be reduced for insulin resistance to improve?

    Is it not wise to consider that, even though carbohydrates are first used to replenish glycogen reserves and only then do remaining and unused blood glucose get stored as fat, carbohydrate rich foods can also contribute to bodyfat and, therefore, to intramyocellular fat?

    Lastly, how much of this lifestyle change (plant based and exercise, disregarding the glycemic load) ) is the way to go for Type 1, insulin dependent diabetes patients?

    • Rami Najjar – NF Moderator

      Hello Nunomeloesousa,

      I can give you both the science and first hand experience as I work with Dr. Montgomery who employs a plant based diet for nearly all of his patients to cure their disease. Hundreds of diabetics have gone through the clinic cured. In regards to your questions

      “In the beggining stages (weeks or months) of such a lifestyle program, how far can the Diabetes Type 2 patient really ditch the glicemic load / blood glucose level watching? In other words, Is it absolutely safe to not care about glicemic load of meals in such a program?”

      It depends on the individual. As long as blood sugars do not exceed 200, insulin can be witheld as it gets lower and lower. If it consistently exceeds 200, then glycemic adjustments need to be made until the patient is no longer insulin resistant. This can include mixing berries with higher glycemic fruits as well as eating more beans with meals. Some patients resolve their insulin resistance within a few days, even those who have had the disease for decades, so it really depends on the person.

      “Is it not wise to consider that, even in such a diet, devoid or limited in the intake of saturated fat sources, one still has to consider the endogenous sources of saturated fat (fat cells and the present intramyocellular fat) which would still be enough to cause insulin resistance? Must not the body fat (specifically intramyocellular lipids) be reduced for insulin resistance to improve?”

      Weight loss (a reduction in size of fat cells) of any kind will result in significant improvement in blood sugars and A1c and diabetes can be reversed if calories are low enough, so one does not have to worry about that if one is losing weight. Of course as detailed in the 2nd video below, weight loss is not necessary for diabetes reversal to occur, although it would be inevitable in the morbidly obese. I have observed this as well with patients first hand.

      Also keep in mind its not just about intramyocellular fat but also the flux of saturated fat to the tissue. You would expect a lean individual for example on a high (saturated) fat diet to be insulin resistant if the body is using fat for fuel mostly because of excessive beta oxidation which leads to lipid metabolites and mitochondrial dysfunction.

      “Is it not wise to consider that, even though carbohydrates are first used to replenish glycogen reserves and only then do remaining and unused blood glucose get stored as fat, carbohydrate rich foods can also contribute to bodyfat and, therefore, to intramyocellular fat?”

      Yes of course, that is why soda and processed carbohydrates are linked with diabetes. They are calorie rich and nutrient poor therefore contributing to weight gain. On the other hand, beans, whole intact-grains, fruits and other healthy sources of carbohydrates actually help reverse the disease and you would be hard pressed to gain weight eating these foods. Independent of weight, diabetes would also be reversed eating these foods because the flux of fat to your muscle tissue has shifted towards carbohydrates but again, adipocyte spill over would have to be resolved first, meaning they cannot be morbidly obese.

      “Lastly, how much of this lifestyle change (plant based and exercise, disregarding the glycemic load) ) is the way to go for Type 1, insulin dependent diabetes patients?”
      The beta cells in the type 1 diabetic have been killed off, so I am not sure about the effects of diet on the type 1 diabetic. I cannot help you with this question.

      • Nunomeloesousa

        Hi Rami, thanks a lot for your answer, very informative indeed!

        • Nunomeloesousa

          I am also including here another response to my questions, given to me by Jennifer Drost of Support. (Inicially I had trouble posting my questions on this forum so I ended up emailing them directly to Support).

          Jennifer Drost’s response:

          “Hi Nuno,
          Great thoughtful questions. The studies suggest that for Type 2
          diabetics who transition over to a totally plant-based diet, they need
          to keep checking blood sugars every day for the first 3 weeks, but at
          the end of that time, they usually find they can either stop checking or
          check intermittently. Many patients can completely reverse their
          diabetes in 3 weeks. Obviously, they’ll need to follow this up with
          their PCP.
          for Type1, we do not see reversal of disease. Rather, we see a
          significant decrease in insulin requirement and improvement of diabetic
          side effects.
          Hope this helps! :)

          Thanks again Jennifer!

  • Kent Lang

    Thank you awesome Video

  • Williams Jeffrey

    People say there is no cure for diabetes. However, there are several ways to manage the condition in order to keep insulin at the proper level.There are several different techniques and strategies for managing diabetes. Some of them include:carefully monitoring one’s diet in order to keep blood sugar levels in check;using insulin injections as needed to maintain optimal levels in those whose bodies don’t produce the hormone;keeping a close eye on blood sugar levels by using special kits that measure insulin and sugar in the blood; and following an exercise routine in order to keep blood pressure levels in check.As with any disease or condition,doctors and researchers are constantly seeking new ways to treat and manage diabetes.People are more concerned about using harsh, synthetic medications than ever before,but now there are a growing concern across the globe to as how cure it.people in many developing countries – particular in Africa – have been using herbs to treat and cure
    diabetes for years.I have never believed it till i was cure of diabetes.I came in contact with Mr.Clifford who told how he was cure of his diabetes through a herbal doctor in Africa,i made a contact to Dr.ASIEGBU ODIGWE after wish i explain my condition to him,he prepared a herbs for me,today the lab result is negative.i’m sharing this for people that are in my formal condition.Williams Jeffrey is my name, you can contact Dr. ASIEGBU ODIGWE through or call +2347066210806.


  • Great to see some helpful excellent explanations about how natural nutrition improves health, recover from diabetes recover from chemicalism for better physical and mental demonstrated with scientific studies lasting up to six months with the main benefits from natural nutrition coming after 3 months

  • Lauren

    My questions: I have Pcos which causes insulin resistance and my sugar levels are inching close to the pre-diabetic range as well as my weight. I currently take Metformin (1500) and BC pills to manage my condition. I was thinking of doing the 21 day Kickstart program on PCM that I saw mentioned in Dr. Greger’s book but was concerned with the amount of carbs.

    I am a vegetarian and the last time I attempted vegan / plant based I had a few hypoglycemic episodes (probably because of Metformin).

    Is this safe to do?
    Any advice anyone can offer me?
    Any foods I should stay away from besides white pasta/ breads, sugars, and potatoes?

    This is my first time on here and I have done a search but did not quite find the answer to my question but feel free to show me to any links. I was hoping to find a plant based doctor but there does not seem to be any in the Nashville area. I appreciate all the help I can get.

    • Joan_RN-Educator

      Good for you, Lauren, in trying to improve your nutrition. Since you are already a vegetarian, you will be changing your diet by eliminating eggs, and diary. As you are aware, you don’t want to substitute refined carbs but eating whole foods that are plant based should not cause you problems, especially if you focus on the vegetables and beans. Obviously you should work with your doctor and perhaps develop a plan to cut back on the Metformin if your blood sugar levels lower or you experience a hypoglycemic event. If there is a knowledgeable dietitian familiar with vegan nutrition, a consult might be helpful . We know that losing weight can help your PCOS, so eating a whole food plant based diet will help reach your goal weight and managing sugar levels and insulin. You may want to check out Dr. Neal Bernard’s book on preventing and reversing diabetes. Best of good health now as you do the 21-day kick start.

  • Jasper Hardendood

    Hey, I have a question.. I have an old friend that is Diabetic (I believe type 1.. might as well be 2 I don’t remember). I am a vegan for like 1 and a half year now… that said.. I heard about all this stuff about reversing Diabetes.. now.. my question is: Can I just put my friend (if he is willing) on a 100% plant based diet and just let him slowly get off his medicine? Is that a safe thing to do? I just want to help him.. or is there any dangers? I would assume not but.. I’m not a doctor.. I just know that plant eating and stuff is way healthier than eating meat etc. and anyone could benefit from it I’d say.. but that’s an amateur view I guess.. please help me out. Because I really want to help him get off his diabetes, get him to eat plant based and also see if it really works! Thanks in advance

  • Arata Chloe

    Great article!

    In the past, I also used to struggle with bad eating habit and diet because I have diabetes. Counting calories and sugar level is hell. It’s annoying, a great time waster and my food gradually tasted like math. That’s when I stumbled across this article and I found out any diet that says you can’t have delicious, nutritious fruit is just plain wrong. I suggest you to read and try it if you have the time.

  • Adriane

    I’m wondering if there are any therapeutic benefits to blood donation for type 2 diabetes. I’ve seen a couple studies showing that blood donation can significantly reduce your A1C (giving false low values), but will that be a temporary reduction even if you are 100% complaint on a low fat plant based diet?

    I understand that A1C is a separate entity to FBS but if you have elevated FBS (10.0) with a previous A1C of 9.5% then donate blood every couple of months and continue eating 100% compliant, will this help in reducing your numbers both for A1C and FBS in a shorter time frame than with just diet and exercise alone? I’m asking this because I am unsure if the new RBCs generated after donation will immediately become glycated if you have slightly elevated blood glucose levels say between 7.0 – 10.0, or if a lowered A1C assists in achieving better FBS values.