10 things I learned from the plant-based community
If sugar and dairy had fiber, I’d be unstoppable.
The plant-based community was an absolute pleasure to work with. Thanks to them, I cleared my skin by cutting out processed sugar and dairy.
But the rewarding part didn't stop there. Research felt like travel: each article, podcast, and study led me to another corner of the map I wanted to explore. The more I explored, the more my fascination with health and nutrition grew roots.
Looking back, I’m thankful for the crucial discoveries.
Here are some of those:
1. A low-fat, whole-food, plant-based diet works for many people with diabetes
For decades, people with diabetes were told one thing: avoid carbs. But thousands following the Mastering Diabetes method have proven the opposite. They eat fruit—and plenty of it. They eat brown rice and potatoes, and their blood-sugar numbers go down, not up. No calorie counting required when the food is unrefined and whole.
2. Insulin resistance
Under normal conditions, insulin acts like a key—unlocking your cells so glucose can enter and fuel your body. But when there’s excess dietary fat, especially saturated fat, clogging those cells, the locks jam. Glucose lingers in the bloodstream, insulin levels rise, and the body spirals into metabolic confusion.
3. Feed your microbes a lot of fiber
Fiber is the main fuel your gut microbes live on. When you feed them diverse, fiber-rich plants, they produce short-chain fatty acids—tiny compounds that calm inflammation, strengthen your gut lining, and balance your immune system. Fiber also keeps digestion smooth and prevents constipation. Without enough of it, your microbes starve, turn on your gut lining for food, and trigger inflammation that shows up as bloating, fatigue, or even skin issues.
4. Processed sugar is bad for my skin
Adults who eat more sugary and fatty foods are far more likely to develop acne. The reason lies in insulin and IGF-1—two hormones that surge when eating high-glycemic meals becomes a habit. So now you have something triggering excess oil production and inflammation. The result: clogged pores and breakouts. It’s a slow-motion flare-up, powered by dessert. My own skin became a case study: clearer when I ditched processed sugar, reactive when I didn’t.
5. Dairy is even worse for my skin
Milk is made for calves, not humans. I always heard from Dr. Michael Klaper. Every drop is a biochemical message telling cells to grow. Hormones like estrogen and IGF-1—powerful growth promoters—flow through milk, even after pasteurization. And when they enter our bloodstream, they don’t just sit quietly. They whisper to our oil glands: produce more. They nudge our skin cells: turn over faster. The result? Clogged pores, inflammation, and breakouts that feel hormonal because they are.
Worse, most dairy today comes from pregnant cows, making it even richer in active estrogens. Those hormones don’t vanish when churned into yogurt or frozen into ice cream—they’re still there, disguised as comfort food. So every “healthy” glass of milk or scoop of protein-rich Greek yogurt may be doing your complexion no favors.
6. Animal protein vs. plant protein
Dr. Joel Fuhrman calls the “incomplete plant protein” myth outdated.
Animal proteins—like meat, eggs, and dairy—are “complete,” meaning they contain all nine essential amino acids in the proportions the body needs. They’re also highly bioavailable, or easy to digest and absorb. But they come packaged with saturated fat, cholesterol, and compounds formed during high-heat cooking—factors linked to heart disease, inflammation, and cancer.
Plant proteins, meanwhile, might be lower in one or two amino acids (often lysine or methionine), but when you eat a variety—beans, lentils, tofu, nuts, seeds, and greens—you get complete nutrition. They also come with fiber, antioxidants, and phytonutrients that protect against chronic disease and promote longevity.
7. The Blue Zones
Longevity isn’t just about diet. In the original Blue Zones—the five regions where people live the longest—health isn’t something they chase. It’s something already built into daily life. Their rural landscape makes walking effortless. They have gardens, not gyms. They stop eating when they’re 80% full. Their plates are mostly plant-based, yes, but their real secret isn’t just beans. They know their why. They stay close-knit, prioritize family, and share wine at five.
8. Red meat and processed meat are carcinogens
The American Institute for Cancer Research recommends eating less red and processed meat to lower colorectal cancer risk. Processed meats—like bacon, ham, and sausages—are classified as Group 1 carcinogens, meaning scientists are confident they do cause cancer. The danger lies in nitrites, nitrates, and other compounds formed during processing that can damage gut cells.
Red meat—like beef, pork, and lamb—is a Group 2A carcinogen, meaning it probably causes cancer, mainly because of heme iron and chemicals formed during high-heat cooking. The more often you eat these foods, the higher your lifetime risk.
9. Not all plant-based diets are created equal
Some plant-based eaters drizzle olive oil. Others are strictly oil-free. Mastering Diabetes falls in the no-oil, no-meat camp, advocating a low-fat, high-carb, whole-food diet to restore insulin sensitivity.
Meanwhile, Dr. Joel Fuhrman’s Nutritarian Diet is all about micronutrient density—think greens, beans, onions, mushrooms, berries, and seeds. His version allows small amounts of animal products but eliminates salt, oil, and sugar to help reverse disease and slow aging.
Just two examples with different methods but the same mission: to rebuild health from the inside out.
10. Bio-individuality
Then I learned the concept of bio-individuality. One size doesn’t fit all.
Not everyone thrives on a high-carb, plant-based diet (though I do). Our metabolism, genes, gut microbiomes, and food responses differ. The truth is, we’re all unique—and recognizing that uniqueness is the key to real health. One person’s perfect diet can be another person’s trigger.
That’s why people take:
Blood-sugar response tests
Gut-microbiome tests
Food-sensitivity or inflammation panels
Nutrigenomic/DNA tests
Hormonal and metabolic panels
Lipid and inflammatory markers
As for me, I listened to my body. My skin told me more than any lab ever could. So I simply removed the common triggers. Life-changing.
But then again, I wouldn't have changed a thing if I hadn't spent hours listening to the plant-based doctors preach what the science had been saying all along.
Grateful for the sugary lessons and beyond.
