Living and managing diabetes is a lifelong process. Patients have to make adjustments throughout their daily life in order to control their blood sugar and protect their health.
One life change that is commonly suggested is switching to a plant-based or vegan diet. This includes avoiding any foods derived from animal products. Followers of the diet avoid meat, dairy, and eggs.
Additionally, this excludes any additives or flavoring that contain animal byproducts. As a result, most vegans tend to consume more whole foods and their meals center around plant protein, vegetables, and fruits.
The proposed benefits of veganism or plant-based diet are decreased blood pressure, improved weight management, improved blood sugar control, and improved insulin sensitivity.
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In fact, a recent study suggests that a daily serving of fruit. The study tied those with increased fruit consumption were typically able to better regulate their insulin and had increased insulin sensitivity. All of the listed benefits to plant-based diets are tied to better health outcomes in diabetes patients and a prolonged lifespan.
However, it is important to also weigh the benefits versus the risks. While a plant-based diet is a viable option to promote clean eating, it can also lead to some unhealthy eating habits.
Primarily, a lot of plant-based meals center around carbs rather than protein. Particularly for those who are not mindful about the macronutrients in their diet, these meals tend to be pasta or potato dishes. Although these meals are filling, they lack the amount of protein needed for a healthy lifestyle. Carbohydrates spike blood sugar levels and can lead to increased body fat.
Keep in mind that carbs are necessary to provide your body energy, but it’s important to also balance it out with healthy fats and protein sources. There is an easy solution to this imbalance.
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Be mindful about your meals throughout the week and remember that vegan does not automatically mean healthy. Make sure to do your research on plant-based proteins. Try out seitan, tofu, lentils, beans, and other proteins to keep you full and feed your muscles.
Another consideration to keep in mind are the micronutrients that the body needs. Meat includes micronutrients like iron, zinc, potassium, and vitamin B. All of these are important to daily human function and promoting a healthy body.
However, meat is not the only way to get these nutrients! Like previously stated, it’s essential to be mindful of what you are putting in your body. Since you will be following a more ‘non-traditional’ diet, reconsider how you construct your meals and what your body needs.
Increase your consumption of fibrous fruits and dark, leafy green vegetables to get a good selection of essential micronutrients. Beans and lentils contain iron and potassium.
Iron is essential in producing hormones and helps make the proteins necessary for red blood cells to transport oxygen throughout the body.
While a plant-based diet is an effective way to manage diabetes and live healthier, it’s not the only way and sometimes it’s not even the healthiest way.
Like all ways of eating, do the proper research to make sure you will be fueling yourself properly.
The best way to approach a plant-based diet is to be mindful about your meals and plan ahead, if needed.
Follow plant-based food accounts on social media or purchase cookbooks from your local bookstore! As always, do what’s best for you and protect your own health.
