Researchers followed over 6,000 people with type 2 diabetes for nearly 10 years to see how their eating habits affected serious health problems. They found that people who ate more plant-based foods had significantly lower chances of developing kidney disease, eye problems, and nerve damage from diabetes. The strongest protection came from a diet focused on healthy plant foods like vegetables, fruits, whole grains, and legumes. The study suggests that what you eat really matters when managing diabetes and preventing these serious complications.

The Quick Take

  • What they studied: Whether eating healthy foods, especially plant-based diets, could help people with type 2 diabetes avoid serious complications like kidney disease, eye problems, and nerve damage.
  • Who participated: 6,119 adults with type 2 diabetes from the UK Biobank who answered detailed questions about what they ate and were tracked for nearly 10 years.
  • Key finding: People who ate the most plant-based healthy foods had about 45% lower risk of kidney disease compared to those who ate the least. A plant-focused diet also reduced eye and nerve problems by 26-39%.
  • What it means for you: If you have type 2 diabetes, eating more plant-based foods like vegetables, fruits, whole grains, and beans may significantly reduce your chances of developing serious diabetes complications. However, this is one study, and you should discuss dietary changes with your doctor.

The Research Details

This was a long-term follow-up study where researchers tracked real people over time rather than doing a short-term experiment. Scientists looked at what 6,119 people with type 2 diabetes ate by having them complete detailed food questionnaires. They then checked medical records to see who developed kidney disease, eye problems, or nerve damage from diabetes over the next 10 years.

The researchers compared 8 different healthy eating patterns to see which ones worked best. They looked at things like how much plant food versus animal food people ate, how much processed food they consumed, and how much whole grain they included. They also measured chemicals in people’s blood to understand how the diet might be protecting them.

The study was careful to account for other factors that might affect the results, like age, weight, exercise, smoking, and other health conditions. This helps show that the diet itself, not other lifestyle factors, was making the difference.

Following real people over many years is one of the best ways to understand how diet affects health because it shows what actually happens in people’s lives, not just in a lab. By checking medical records instead of relying on people’s memory, the researchers got accurate information about who actually developed complications. Testing blood chemicals helped explain exactly how the diet was protecting people.

This study is fairly reliable because it involved a large number of people, tracked them for nearly 10 years, and used medical records to confirm complications. The researchers adjusted for many other factors that could affect the results. However, people who chose to eat healthier might also exercise more or take better care of themselves in other ways, which could partly explain the benefits. The study was done in the UK, so results might be slightly different in other countries with different food availability.

What the Results Show

The healthful plant-based index (HPDI)—a diet focused on eating more vegetables, fruits, whole grains, legumes, nuts, and seeds while limiting animal products and processed foods—showed the strongest protection against kidney disease. People eating the most plant-based foods had a 45% lower risk of developing kidney disease compared to those eating the least.

When looking at all 8 different healthy eating patterns tested, only the plant-based approach significantly protected against eye problems and nerve damage from diabetes. People following this diet had about 26% lower risk of eye problems and 39% lower risk of nerve damage.

The researchers discovered that the protection seemed to work through two main pathways: improving kidney function and reducing inflammation in the body. Two specific blood markers—cystatin C (which shows kidney health) and C-reactive protein (which shows inflammation)—appeared to be the main ways the diet was helping.

The benefits were consistent across different groups of people, whether they were younger or older, male or female, overweight or normal weight, or had other health conditions.

Other healthy eating patterns also showed some protection against kidney disease, though not as strong as the plant-based approach. The study found that the more closely people followed any healthy eating pattern, the better their protection, suggesting that consistency matters. The protective effects were similar whether people were overweight or at a healthy weight, indicating that the diet benefits everyone with diabetes.

Previous research has shown that healthy eating helps people with diabetes, but this study is one of the first to specifically compare different types of healthy diets and look at serious complications like kidney disease and nerve damage. Earlier studies mostly looked at blood sugar control rather than these serious long-term problems. This research confirms and expands on earlier findings that plant-based diets are particularly beneficial for people with diabetes.

The study only included people from the UK, so results might be different in other countries. People who chose to eat healthier foods might also make other healthy choices like exercising more, which could partly explain the benefits. The study relied on people remembering what they ate, which can be inaccurate. The researchers couldn’t prove that the diet directly caused the lower risk—only that people who ate this way had fewer complications. Additionally, the study included mostly white participants, so results might not apply equally to all ethnic groups.

The Bottom Line

If you have type 2 diabetes, eating more plant-based foods like vegetables, fruits, whole grains, beans, nuts, and seeds while limiting meat, dairy, and processed foods appears to significantly reduce your risk of serious complications (moderate confidence level). This doesn’t mean you have to become vegetarian—even increasing plant foods while reducing animal products may help. Discuss any major dietary changes with your doctor or a dietitian, especially if you take diabetes medications that might need adjustment.

This research is most relevant for people with type 2 diabetes who want to reduce their risk of kidney disease, eye problems, and nerve damage. It may also be helpful for people at risk of developing type 2 diabetes. People with type 1 diabetes should discuss these findings with their doctor, as their condition is different. Anyone with existing kidney disease or other serious health conditions should consult their healthcare provider before making major dietary changes.

Kidney and nerve damage from diabetes develops slowly over years, so you shouldn’t expect immediate results. However, blood markers of inflammation and kidney function can improve within weeks to months of dietary changes. Most people notice improved blood sugar control within 2-4 weeks of eating more plant-based foods. Significant reduction in complication risk likely takes months to years of consistent healthy eating.

Want to Apply This Research?

  • Track daily servings of plant-based foods (vegetables, fruits, whole grains, legumes, nuts, seeds) with a goal of 8-10 servings per day. Log meals and note the percentage of plant-based versus animal-based foods to monitor progress toward a more plant-focused diet.
  • Start by adding one plant-based meal per week, then gradually increase to 2-3 per week. Use the app to find and save plant-based recipes, set reminders to eat vegetables at each meal, and track when you successfully choose plant-based options over processed foods.
  • Monitor blood sugar levels in relation to plant-based meals to see personal patterns. Track energy levels, digestion, and any changes in how you feel. If using the app with health data integration, monitor kidney function markers and inflammation indicators at regular doctor visits to see if they’re improving with dietary changes.

This research suggests associations between plant-based eating and lower complication risk in people with type 2 diabetes, but it does not prove that diet alone prevents complications. Individual results vary based on genetics, medications, and other lifestyle factors. Anyone with type 2 diabetes should consult their healthcare provider or registered dietitian before making significant dietary changes, especially if taking diabetes medications, as dietary changes may affect medication needs. This information is educational and should not replace professional medical advice. Always work with your healthcare team to develop a personalized diabetes management plan.