Inspired to make a change to lower your risk of Type 2 diabetes, or manage the condition you already have? It's not as hard as it may sound to focus your eating style on plants. Even if you aren't ready to take the step to vegan or vegetarian, you can go more plant-centric through a more flexitarian approach. "Flexitarian and pescatarian are smart ways to go, because they are less restricted than other plant-based diets and are easier for some people to stick to," says Weisenberger.

Weisenenberger suggests that if you have diabetes and have been counting carbs to manage your blood sugar level, continue to count carbs and measure your blood sugar frequently, including before meals and two hours after your first bite. Call your healthcare provider if your blood sugar level becomes too high or too low. If you have prediabetes, you should not have to count carbohydrates. Simply choose wholesome foods in appropriate amounts.

Plant power your diet

Try these top four tips to let plants do the heavy lifting in your diet.

1. Focus on plant proteins. In order to reduce your animal intake, you'll need to let plant proteins be the star of your plate. Top contenders include: beans, lentils, black-eyed peas, tofu, tempeh, seitan, almonds, pistachios, peanuts, hemp seeds, and sunflower seeds.

2. Add a whole grain to each meal. Whole intact grains have a lower glycemic response than refined grains and even whole grain flours. Rich in fiber, protein, healthy fats, vitamins, minerals and phytochemicals, intact grains (such as wild rice, rye berries, farro, quinoa and sorghum) should be a regular feature at each meal.

3. Push those veggies. Simply pack your diet (2 to 3 cups per day) with a variety of non-starchy vegetables, including leafy greens, broccoli, cauliflower, carrots, beets, fennel, cucumbers, eggplant, zucchini, peppers, asparagus, tomatoes and radishes. These plants pack in an arsenal of phytochemicals, vitamins, minerals and fiber for a small load of calories.

4. Let fruit be your dessert. Skip the decadent, ooey-gooey desserts in lieu of nature's finest treat: simple, seasonal fruits, in all their naturally sweet, nutrient-rich glory. Persimmons, blueberries, melons, peaches, cherries, grapes, tangerines, pears and apricots are examples of sweet plants worth celebrating.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)