Switching to a vegan diet helps most people lose weight and control diabetes

A short twelve‑week trial shows that adults with type 1 diabetes who replaced every animal food with plant‑based diet lost weight and improved insulin sensitivity.

“Choosing a veggie burger instead of a cheeseburger, and other plant‑based dietary swaps, can help people with type 1 diabetes who want to lose weight and improve how their body responds to insulin,” noted Hana Kahleova, MD, PhD, director of clinical research at the Physicians Committee for Responsible Medicine.

Why diet still matters in type 1 diabetes

Most people with type 1 diabetes rely on insulin injections, pumps, or pens to cover every meal. Food choice can lighten that burden by lowering the amount of insulin the body needs, trimming both cost and daily hassle.

Fifty‑eight adults were randomly assigned to either an unrestricted low‑fat vegan menu or a portion‑controlled omnivorous plan for three months. Participants logged every bite in a nutrition app while keeping exercise and medication routines unchanged.

Five ounces of animal protein dropped from the average vegan plate each day, replaced mostly by fruits, vegetables, beans, and grain dishes.

The researchers tracked body weight, meal insulin doses, and the carbohydrate‑to‑insulin ratio, a practical bedside marker of insulin action.

Removing meat matters most

Each recorded food was slotted into the four‑tier NOVA system, a common way to grade processing from raw produce (category 1) to ultra‑processed snacks (category 4).

Contrary to popular belief, the vegan group did not slash category 4 items; cereal, plant milks, and meat substitutes stayed about the same.

Instead, the key shift was the near elimination of animal foods in every NOVA bracket. Plant foods in category 1 rose by roughly three‑quarters of a pound a day, filling the gap left by meat and dairy.

Vegan group lost weight

On average the vegan arm shed 11 pounds, while the portion‑controlled group’s weight barely budged. Statistical modeling showed that every five‑ounce cut of unprocessed animal food predicted a two‑pound drop on the scale.

That weight loss happened with no calorie counting or carbohydrate limits, underscoring the natural energy density advantage of low‑fat plant meals.

Earlier work in overweight adults also found a spontaneous rise in post‑meal calorie burn on a similar diet, boosting “after‑dinner” metabolism by 14 percent.

Plant diet improved diabetes care

The carbohydrate‑to‑insulin ratio climbed by six points in the vegan group, meaning muscles pulled more glucose from the blood with less injected hormone. Clinical teams often view a shift that large as a meaningful reduction in daily insulin need.

“Replacing all animal products with plant‑based foods, whether unprocessed fruits and veggies or ultra‑processed cereal, plant milks, and meat alternatives, is the key to success,” stressed Dr. Kahleova. Lower doses cut the risk of hypoglycemia and may simplify dosing around exercise or illness.

Less meat in diet helped in diabetes

The drop in weight and boost in insulin response wasn’t tied to a total ban on processed food. It was directly linked to removing animal products, especially unprocessed ones like chicken breast, eggs, and plain yogurt.

Each five-ounce reduction in animal-based NOVA category 1 foods led to about two pounds lost and improved glucose use in muscles. That’s surprising, given how often these foods are promoted as part of a healthy diet.

Processed foods and diabetes diet

Observational studies link high intake of packaged pastries and processed meats to type 2 diabetes, yet those analyses do not separate plant from animal sources.

A 2023 three‑cohort review found that ultra‑processed breads and cereals carried a lower diabetes risk than bacon or sugar‑sweetened drinks.

The present trial supports that nuance, hinting that origin may matter more than factory steps. Many plant‑based meat analogs supply similar protein to chicken but with zero cholesterol and far less saturated fat.

More proof needed

Self‑reported food logs can misjudge portion size, and continuous glucose monitors were optional, limiting precision.

Roughly one‑third of volunteers dropped out, a reminder that tracking every meal for months is tough in real life.

The sample was small, urban, and highly motivated, so results may not copy‑paste to teenagers or adults with less nutrition support. 

Longer trials are needed to confirm whether weight and insulin gains hold beyond the twelve‑week mark.

For now the takeaway is simple: a full plant swap, even with convenience foods, trims weight and boosts insulin action in adults living with type 1 diabetes.

The study is published in Nutrition, Metabolism & Cardiovascular Diseases.

—–

Like what you read? Subscribe to our newsletter for engaging articles, exclusive content, and the latest updates. 

Check us out on EarthSnap, a free app brought to you by Eric Ralls and Earth.com.

—–