There are currently about 38.4 million people in the US who are living with diabetes. These diabetes patients have developed insulin resistance, and those diagnosed understand the importance of monitoring blood glucose levels. Unfortunately, it's estimated that of the 38.4 million, around 8.7 million are undiagnosed. This leaves millions of people at risk for serious complications caused by a lack of blood sugar regulation. What's more, close to 98 million additional American adults have prediabetes, which is a major risk factor for developing type 2 diabetes. While it's long been known that your risk of developing type 2 diabetes increases with a poor diet and a sedentary lifestyle, eating high amounts of meat or foods from animals can also increase your risk. In fact, diabetes risk increased by 62% in individuals who consumed high amounts of meat, but is a plant-based diet a safe dietary change for those with insulin sensitivity? Here, we'll explore everything you need to know about vegan/vegetarian foods and how plant-based diets can help create positive diabetes outcomes.
What Are Plant-Based Foods?
First and foremost, it's important to understand the distinction between a vegan and vegetarian diet and what plant-based eating patterns involve. A vegan diet is completely absent from any animal-based products. This includes the meat itself, but it also includes animal products like milk, cheese, eggs, gelatin, and more. For some, this can be difficult and may take a long time to adapt to, as many processed foods have hidden animal byproducts. Some vegans also agree that honey is technically a byproduct, so it should be avoided. However, consuming honey has several health benefits and doesn't harm the bees, so many vegans include it in their diet.
A vegetarian diet is easier to follow, as it only involves avoiding meat. It's a diet composed primarily of vegetables, whole grains, healthy fats, and fruits, but you can still eat animal byproducts (cheese, eggs, etc.).
Although this sounds healthy, several unhealthy vegan and vegetarian foods remain. For example, many potato chips and sugary fruit drinks are vegan, but they can cause high spikes in your blood sugar. So, eating plant-based meals still requires a strategic approach if you want it to help with diabetes management.
How Plant-Based Eating Helps with Managing Type 2 Diabetes
Eating less meat and more plants can help manage diabetes and contribute to type 2 diabetes prevention. Focusing on plant-based meals can help you lose unhealthy weight, boost heart health, and provide your body with protective nutrients that help with insulin sensitivity. It may even result in type 2 diabetes remission.
Maintain a Healthy Weight
Plant-based foods are typically high in fiber, which can help you feel full longer and slow down unnecessary spikes in your blood sugar. This, in turn, can help individuals lose excess weight and body mass from fat. A lower body weight is associated with better insulin sensitivity and diabetes management, drastically reducing the risk of serious diabetes complications throughout your life. Additionally, healthy, high-fiber foods can help you with weight management over the years, making you less likely to put strain on your organs and bones. With time, this can help your body make and use its insulin more effectively, decreasing your reliance on diabetes medications.
Improve Cardiovascular Health
Whole foods are also much healthier for your body in general. Plant-based diets have been shown to play an important role in managing inflammation, lowering cholesterol, reducing blood pressure, and decreasing the risk of heart disease and stroke. Since people with diabetes are at a higher risk of heart disease and stroke, it's a worthwhile measure to take. Even if you still eat meat occasionally, planning meals with a plant-forward attitude can make a difference.
Enhance Insulin Sensitivity
The micronutrients in plant-based foods are also significantly higher, which has several cascading benefits for the body. For one, a plant-based diet can help increase the secretion of certain hormones released from the small intestine that help with glucose control. This, in turn, can help the pancreas function more efficiently, especially regarding beta cell production and efficiency.
Plants also have more antioxidants, which have been shown to contribute to a protective effect against diabetes. This is associated with lower risks of diabetes-related complications and premature death.
Diabetes Remission
New research also shows that a plant-predominant diet can result in diabetes remission. In fact, 37% of the individuals in the study achieved remission. It's also important to focus on healthy habits outside of diet, such as physical exercise, regular check-ups, and mental health.
Does Following a Plant-Based Diet Affect Individuals with Type 1 Diabetes?
Unfortunately, type 1 diabetes is an autoimmune disease that cannot be reversed. Still, avoiding refined or processed foods and living a healthy lifestyle is recommended for optimal diabetes management. Plant-based diets can also help keep your blood sugar levels stable if you're living with type 1 diabetes, so it's definitely worth adopting. Plus, you'll still reap all the benefits associated with heart health, lower weight, and a healthier body overall.
Tips for Managing Diabetes with a Plant-Based Diet
Your diet plays a huge role in diabetes management, but just because something is plant-based doesn't automatically make it healthy. You still need to try to avoid processed foods and foods that are high in sugar. You'll also need to pay special attention to your nutrient intake if you forego animal products altogether, as certain amino acids are harder to find from plant-based protein sources. To help, here are some tips for creating a balanced diet.
Focus on Protein Intake
Protein is an essential component of a well-rounded diet and is even more crucial for individuals with diabetes. While animal products are good protein sources, plant-based alternatives can be equally effective. In fact, several bodybuilders are fueled by plant protein, so don't believe the myth that animal products are required for strength.
Incorporate a variety of plant-based proteins such as beans, lentils, legumes, tofu, tempeh, and edamame into your meals. These provide protein and essential nutrients, including fiber, vitamins, and minerals. You should also try to consume quinoa and chia seeds, as they are complete proteins, providing all the essential amino acids your body needs.
Stick to Complex Carbs
Opt for complex carbohydrates over simple ones to help regulate blood sugar levels more effectively. Whole grains like brown rice, quinoa, oats, and whole wheat products are excellent choices and tend to have a low glycemic index. These foods release glucose into the bloodstream more slowly, preventing sudden spikes in blood sugar levels.
You should also try to include a variety of colorful vegetables and fruits rich in fiber, as they contribute to satiety and stabilize blood sugar levels. The fiber content also aids digestion and promotes a feeling of fullness, helping with weight management—an important aspect of diabetes care. Steer clear of refined grains, which may result in rapid blood sugar spikes.
Limit Ultra-Processed Foods
Ultra-processed foods often contain hidden sugars, unhealthy fats, and excessive sodium—all of which can negatively impact diabetes management. Focus on whole, minimally processed foods to ensure you're getting the maximum nutritional benefit. If you choose packaged foods, carefully read labels to avoid added sugars and artificial additives. Opt for snacks that are minimally processed, or prepare your snacks at home using wholesome ingredients.
Supplement Certain Nutrients
A plant-based diet can be rich in vitamins and minerals, but some nutrients may be challenging to obtain solely from plant sources. However, maintaining optimal levels of these nutrients is crucial for various bodily functions, including immune, nerve, and bone health. Consider supplementing Vitamin B12, omega-3 fatty acids, and vitamin D, as these are commonly found in animal products.
Consulting with a healthcare professional or a registered dietitian can help determine your nutrient needs and guide you on appropriate supplements. By addressing potential nutrient gaps through supplementation, individuals on a plant-based diet can ensure comprehensive diabetes management while enjoying the numerous health benefits of this dietary choice.
To help support your plant-based diet, ensure you have the tools you need for optimal diabetes management. If you need blood glucose meters or continuous glucose monitoring devices, Byram Healthcare has you covered. We’re proud to provide you with the latest technology in diabetes management, including continuous glucose monitoring. For more information and support on diabetes management, sign up for Byram Healthcare’s Caring Touch at Home™ Program. The Caring Touch at Home™ Program combines convenience, affordability, and choice to deliver extensive service and support to people with diabetes.
