Choosing an eating pattern and lifestyle that supports your health is especially important when living with type 2 diabetes. For many people, a vegan or mostly plant-based diet can be a powerful way to boost well-being and lower the risk of some long-term conditions, including type 2 diabetes.

However, a vegan or plant-based diet isn’t automatically balanced or healthy. Without animal products, it’s important to make sure to get enough nutrients and focus more on whole foods than processed ones. The key is to make better food choices, plan meals in advance, and try new recipes that balance blood glucose levels and provide varied nutrients.

Because everyone’s body, medications, and health histories are unique, it’s important to pay attention to how your blood sugar responds and to work with your doctor or dietitian to create a vegan or plant-based meal plan that meets your needs.

Ways a Vegan Diet May Support Diabetes Management

Plant-based diets focus on grains, vegetables, legumes (such as beans and lentils), fruits, nuts, and seeds. Both vegetarian and vegan diets fall into this category. Vegetarian diets exclude meat, with some including dairy or eggs. Vegan diets cut out all animal products. These eating patterns have been shown to help reduce the risk and improve related issues such as high A1c or insulin resistance.

Blood Sugar Control

Some research suggests that switching to a plant-based diet can lead to lower blood sugar levels for people with diabetes, especially when combined with diabetes medications. One likely reason is the high fiber content of plant foods.

Fiber from plants isn’t fully digested, which means it slows down how quickly food is broken down and absorbed. This helps prevent blood sugar spikes. Soluble fiber, a type that forms a gel when mixed with water, is particularly helpful for slowing digestion. Foods rich in soluble fiber include oats, apples, bananas, and certain beans.

Weight Management

Some research suggests that plant-based diets can support healthy weight loss. In one study on 99 people with diabetes over 22 weeks, those who followed a low-fat vegan diet lost an average of 14.3 pounds, compared with 6.8 pounds in a group following the American Diabetes Association diet.

Plant-based diets help with weight management because they tend to be high in fiber and water, which help you feel full and satisfied for longer. This means you can enjoy larger portions of food that are rich in nutrients but lower in calories — an approach that can be helpful for both overall health and diabetes management.

Gut Wellness

Plant-based diets may help improve the balance of gut bacteria, which can support weight management and help with type 2 diabetes. The fiber in plant foods feeds the “good” bacteria in your digestive system, helping them grow and thrive.

On the other hand, an overgrowth of “bad” bacteria can lead to poor blood sugar control. This imbalance is common in people with type 2 diabetes and may also affect digestion, inflammation, and the body’s use of energy.

Cholesterol and Heart Health

Diabetes can increase the risk of heart disease or cardiovascular disease by raising levels of LDL (“bad”) cholesterol and triglycerides and lowering HDL (“good”) cholesterol. Eating more plant-based foods may help improve your cholesterol levels and support better heart health.

A review of studies looking at plant-based diets and blood fats found that vegans generally had the lowest cholesterol levels compared with other vegetarian groups. Overall, plant-based eating was linked to reductions in LDL cholesterol of up to 35 percent. Diets that included meat showed smaller improvements in both total and LDL cholesterol.

Concerns and Nutrient Gaps To Watch For

A vegan diet can support diabetes management, but it’s important to be mindful that certain nutrients may be harder to get without animal products.

Vitamin B12

Vitamin B12 is a key nutrient for people with diabetes who follow vegan or vegetarian diets because it’s found mainly in animal products. Low B12 levels can raise the risk of nerve damage, which is already a concern for people with diabetes.

To help prevent a B12 deficiency, include B12-fortified foods in your diet. It’s also a good idea to ask your doctor about testing your B12 levels and whether you might benefit from a supplement.

Iron

Iron is another key nutrient to watch on a vegan or vegetarian diet. Plant-based iron (called nonheme iron) is found in foods like beans, lentils, tofu, spinach, and iron-fortified cereals. However, this type of iron isn’t absorbed by the body as easily as the kind in animal products. Low iron levels can lead to anemia, causing fatigue and weakness, which may make diabetes management harder.

To boost iron absorption, pair iron-rich foods with sources of vitamin C, such as citrus fruits, strawberries, or bell peppers. For example, add orange slices to a spinach salad.

Calcium and Vitamin D

Calcium is essential for strong bones, muscle function, and healthy nerves. People with diabetes who follow vegan or vegetarian diets may fall short if they avoid dairy products. Good plant sources include fortified plant milks, tofu with added calcium, almonds, and leafy greens. Getting enough calcium is especially important because diabetes can raise the risk of bone thinning and fractures over time.

Vitamin D helps your body absorb calcium and supports bone health, immune function, and muscle strength. Some research suggests a link between higher vitamin D levels and a lower risk of insulin resistance. Since few foods naturally contain vitamin D, vegans and vegetarians should include mushrooms or fortified foods, like plant milks or cereals. A supplement may be helpful, especially during winter or if you get limited sun exposure. Talk with your doctor about what’s right for you.

Protein

Protein is made up of amino acids — building blocks that your body needs. There are nine essential amino acids, which means they must come from food. Animal proteins contain all nine (called complete proteins), but some plant foods do too, such as quinoa, buckwheat, hemp seeds, soy, and nutritional yeast. You can also get all the essential amino acids by eating a variety of plant-based foods throughout the day.

Great plant-based protein sources include beans, lentils, nuts, seeds, tofu, tempeh, and seitan. Some of these foods are also high in potassium and phosphorus, which can be a concern for people with kidney problems. A registered dietitian can help you meet your protein needs while staying within safe limits for these minerals.

Carbohydrate Quality

Some plant-based proteins, like beans, legumes, and chickpeas, contain more carbohydrates than animal-based proteins. If you’re managing diabetes and tracking your carbs, you may need to adjust your meal plan to account for these foods.

Vegan diets can sometimes rely heavily on refined or simple carbs, such as white bread, pastries, and processed snacks, which can lead to blood sugar spikes. Read food labels to check for hidden carbs and sugar content, and consult a registered dietitian or doctor to help you build a personalized meal plan that fits your health goals.

Sample Plant-Based Diabetes Meal Plan

The three simple, nutrient-rich recipes below offer examples of what a day of plant-based eating may look like for someone managing diabetes.

Join the Conversation

On DiabetesTeam, people share their experiences with diabetes, get advice, and find support from others who understand.

What’s your go-to vegan and diabetic-friendly food? Let others know in the comments below.