Vegetarian Diet with Dairy Outperforms Vegan Diet in Managing Blood Sugar for Diabetes Prevention

A recent study from the University of Reading highlights that including dairy in a plant-based diet may provide better blood sugar regulation compared to a strictly vegan diet. The research involved 30 participants who followed either a lacto-vegetarian diet, which included dairy products such as milk, yogurt, and cheese, or a vegan diet composed solely of plant-based foods. After adjusting for factors like age, sex, BMI, and initial glucose levels, the study found that individuals consuming dairy had lower average blood sugar levels.

Lead researcher Professor Vimal Karani explained that people on the vegan diet exhibited higher levels of phenylalanine, an amino acid found in protein-rich foods, which may impair sugar metabolism when accumulated in excess. Conversely, those incorporating dairy had elevated levels of beneficial substances like acetyl carnitine, which supports fat utilization and reduces oxidative stress—contributing to more stable blood sugar levels throughout the day.

The significance of these findings is especially relevant for countries like India, where a high diabetes prevalence affects over 101 million adults with type 2 diabetes and 136 million with prediabetes. Diet strategies that improve blood sugar control could help mitigate this health crisis.

The study’s participants followed a controlled 14-day diet that was identical in calories, protein, and carbohydrate content, differing only in that one included roughly 558 grams of dairy daily, while the other used plant-based alternatives like soy milk and tofu. Continuous glucose monitors tracked blood sugar fluctuations every 15 minutes, providing detailed insights into metabolic responses.

Results indicated that the dairy-consuming group had higher levels of acetyl carnitine and lower phenylalanine concentrations, which correlated with better blood sugar stability and potential protection against oxidative damage. These findings align with prior research suggesting regular dairy intake is associated with lower type 2 diabetes risk.

This research underscores the importance of considering dairy as part of a plant-based diet for metabolic health and diabetes prevention. Further studies could explore specific dairy components that contribute to these benefits, paving the way for more tailored dietary recommendations.