A large study of nearly 5,000 people with type 2 diabetes found that those who ate more plant-based foods had a 21% lower risk of dying during the 11-year study period. The key was eating healthy plant foods like vegetables, fruits, and whole grains rather than processed plant foods like sugary snacks and refined grains. The benefits were strongest for people who had poor blood sugar control, larger waist sizes, or had diabetes for a long time. This suggests that switching to more plant-based meals could be especially helpful for people struggling with diabetes management.

The Quick Take

  • What they studied: Whether eating more plant-based foods affects how long people with type 2 diabetes live
  • Who participated: 4,829 adults with type 2 diabetes from the UK who tracked their eating habits for over 11 years
  • Key finding: People who ate the most plant-based foods had a 21% lower risk of dying compared to those who ate the least plant foods
  • What it means for you: If you have diabetes, adding more vegetables, fruits, and whole grains to your meals while cutting back on processed foods may help you live longer and healthier

The Research Details

Researchers followed 4,829 people with type 2 diabetes for an average of 11.3 years, tracking what they ate through detailed food diaries completed at least twice. They created three different scores: one for overall plant food intake, one for healthy plant foods (like vegetables and whole grains), and one for unhealthy plant foods (like sugary drinks and refined grains). The team then looked at who died during the study period and compared death rates between people who ate the most versus least plant-based foods.

This type of long-term study is important because it follows real people over many years, showing actual health outcomes rather than just short-term changes in blood tests. The large number of participants and detailed food tracking make the results more reliable than smaller studies.

This study was published in a top diabetes journal and included nearly 5,000 people followed for over a decade. The researchers carefully accounted for other factors that could affect the results, like age, smoking, and exercise habits. However, like all observational studies, it can only show associations, not prove that plant foods directly caused people to live longer.

What the Results Show

People who ate the most plant-based foods overall had a 21% lower risk of dying during the study compared to those who ate the least. When researchers looked specifically at healthy plant foods like vegetables, fruits, nuts, and whole grains, they found an 18% lower death risk, though this result wasn’t quite statistically certain. Most importantly, people who ate more unhealthy plant foods like sugary snacks, refined grains, and sweetened drinks had a 24% higher risk of dying.

The benefits of plant-based eating were not the same for everyone with diabetes. People who had the worst blood sugar control, larger waist measurements, were diagnosed with diabetes at a younger age, or had diabetes for many years saw the biggest improvements from eating more plant foods. This suggests that plant-based diets may be especially helpful for people whose diabetes is harder to manage.

These findings align with previous research showing that plant-based diets can help with diabetes management and heart health. However, this study is one of the first to specifically look at how different types of plant foods affect survival in people who already have diabetes, rather than just preventing diabetes in healthy people.

The study only included people from the UK, so results may not apply to other populations. Researchers relied on people to accurately report what they ate, which isn’t always perfect. Also, people who choose to eat more plant foods might have other healthy habits that weren’t fully measured. The study couldn’t prove that plant foods directly caused people to live longer, only that the two things were connected.

The Bottom Line

If you have type 2 diabetes, consider gradually adding more vegetables, fruits, whole grains, nuts, and legumes to your meals while reducing processed foods, sugary snacks, and refined grains. Focus on whole, minimally processed plant foods rather than just avoiding animal products. Work with your healthcare team to make dietary changes that fit your individual needs and medication regimen.

This research is most relevant for people with type 2 diabetes, especially those struggling with blood sugar control, weight management, or long-term diabetes complications. People with well-controlled diabetes may still benefit, but the effects might be smaller. Anyone considering major dietary changes should consult their doctor first.

While this study looked at outcomes over 11 years, some benefits of plant-based eating like improved blood sugar and weight loss can be seen within weeks to months. Long-term benefits for reducing death risk likely take years to develop, so consistency and patience are important.

Want to Apply This Research?

  • Track daily servings of vegetables, fruits, whole grains, and legumes, aiming to gradually increase plant food portions while monitoring blood sugar responses
  • Start by replacing one processed snack per day with a piece of fruit or handful of nuts, then gradually substitute refined grains with whole grain alternatives
  • Log plant food servings alongside blood glucose readings to identify which plant foods help stabilize blood sugar levels and support long-term diabetes management goals

This information is for educational purposes only and should not replace professional medical advice. People with diabetes should consult their healthcare provider before making significant dietary changes, as medication adjustments may be needed when changing eating patterns.