Fighting diabetes with a plant-based prescription

Diabetes is an increasingly prevalent health issue in the United States, with the Latino community disproportionately affected by this chronic condition. According to the Centers for Disease Control and Prevention (CDC), between 2019 and 2021, 11.7% of Latinos in the U.S. were diagnosed with diabetes. Moreover, the Office of Minority Health (OMH) reported that, in 2022, Hispanic adults were 60% more likely to be diagnosed with diabetes than non-Hispanic white adults. 

As the incidence of diabetes continues to rise, healthcare professionals and researchers are turning to innovative solutions, with growing evidence supporting the role of a plant-based diet in managing and potentially reversing the disease. 

Contributing factors and the role of diet 

Several factors contribute to the development of diabetes, including physical inactivity, smoking, poor sleep, chronic stress, high blood pressure and abnormal cholesterol levels. However, dietary habits often go overlooked in discussions about diabetes risk. 

“The medications that we prescribe mostly slow down diseases. They don't really cure diseases. There are exceptions there, but when it comes to chronic diseases like diabetes, high blood pressure, and heart disease, we're not really curing people with medication, said Dr. Steven Lawenda, who leads the “Plants for Life” program at Kaiser Permanente Lancaster Medical Offices. “We're slowing them down, which is good, but with this new information that I learned [the plant-based diet] is so much more powerful, and it's so much more meaningful and rewarding as a doctor to be able to actually reverse diseases, feel better and younger and help them to get off medication. That's what inspired me.”  

He explained that the diet emphasizes whole plant foods, prioritizing vegetables, fruits, whole grains, potatoes, starchy vegetables like squashes, mushrooms (which, while not technically plants, offer significant health benefits), nuts, seeds, herbs and spices. 

Dr. Lawenda highlighted the inclusion of legumes, such as beans and lentils. The focus on whole foods distinguishes this approach from diets that incorporate processed products. Processed items like sugar, white flour, and oils, along with ultra-processed options like cookies, crackers and chips, are excluded to maintain the wholesome quality of the food choices. This emphasis, he noted, ensures a diet that is both nourishing and aligned with promoting optimal health.  

“It's even possible for people to reverse diabetes by making some simple changes. We don't usually hear about that. We don't see that on TV. On TV, we see ads for a lot of restaurant food, and then we see ads for medications. We are bombarded with messages that aren't really helping us. They're helping us to eat more processed food, and then they say, ‘Okay, eat this processed food and then go take this medication,’” he explained. 

Healthy cooking alternatives 

According to a Pew Research Center study, the average person in 2010 in the U.S. consumed 2,481 calories daily, with 575, or 23%, of them coming from oils and fats. This dietary component is significant, as a report published in the National Library of Medicine states that high-fat consumption is linked to an elevated risk of cardiovascular disease, a condition more prevalent among individuals with diabetes compared to healthy individuals. 

For Dr. Lawenda, learning to cook and eat without oil has increased benefits. An average person who is overweight can experience steady and sustainable weight loss by adopting this approach and may lose approximately one pound per week, depending on their unique circumstances. 

There are numerous ways to prepare delicious meals without oil, such as steaming, sautéing with water or vegetable broth or using oil-free sauces. These methods reduce unnecessary calories while preserving the essential flavors of dishes. Dr. Lawenda emphasizes that herbs, spices and seasonings can provide the rich taste people crave without the added calories of oil and fat. By focusing on these simple cooking methods, individuals can enjoy delicious meals while supporting their health goals. 

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On average, most cooking oils, including olive and grapeseed, contain approximately 120 calories per tablespoon. “[Many people], when they cook with oil, they're not really measuring,” he said, "so it's very possible for people to use three or four tablespoons of oil in their meal." This can add up to an additional 360 to 480 calories. 

Minor adjustments to food preparation can significantly enhance health outcomes while preserving both flavor and cultural authenticity. The foundation of many Latin American traditional dishes lies in ingredients such as spices, garlic, onion, cilantro and peppers, which not only add rich flavors but also provide numerous health benefits. By emphasizing these flavorful and nutritious components, individuals can maintain the essence of their cultural cuisine while making small but impactful changes. This approach balances health and tradition, ensuring that cultural identity and dietary well-being can coexist. 

Rethinking dairy and meat consumption 

A review from Harvard Medical School found that 50% of Hispanics experience some level of lactose intolerance. This condition arises when the body struggles to digest lactose, a sugar present in milk and dairy products, due to insufficient levels of lactase, the enzyme that breaks down lactose. Common symptoms, which generally manifest thirty minutes to two hours after consuming lactose-rich foods, include bloating, diarrhea, flatulence, abdominal pain or cramping and nausea, occasionally coupled with vomiting. The intensity of these symptoms varies with the quantity of lactose ingested and the individual’s level of intolerance. 

Dr. Lawenda explains that cheese and dairy products are often high in saturated fat, which has been linked to negative impacts on cholesterol levels, heart health, and conditions like insulin resistance. Additionally, cheese typically contains elevated salt levels. These factors collectively highlight the potential health challenges associated with regular dairy consumption. 

Regarding meat, he underscored that not all types of meat have equal health impacts. Processed and red meats—such as bacon, sausage, hot dogs and deli meats—are particularly harmful, with strong associations with colon cancer, heart disease, diabetes and even early mortality. While meat provides protein, he noted that many people overlook the fact that the protein in animal products originates from the plants consumed by those animals. This makes plant-based protein an equally viable and healthier alternative, as it avoids the cholesterol, saturated fat and inflammation-linked compounds present in meat. 

Plant-based proteins, such as those found in beans, lentils and other legumes, offer fiber, vitamins and anti-inflammatory properties that support overall health. While moderate meat consumption can be part of a healthy diet, research consistently shows that plant-based diets lead to better health outcomes. 

The information provided in this article is intended for general informational purposes only. Before making any changes to your diet, including adopting a plant-based diet, it is important to consult with a qualified healthcare professional. A physician can evaluate your specific health needs and help you create a personalized plan that aligns with your nutritional and medical requirements.