For diabetics, adjusting their diet to help manage blood sugar levels can be a challenging task. However, studies show that adhering to a plant-based diet can diabetics manage their condition and live healthier lives.
Plant-based diets focus on vegetables, fruits, lentils, beans, and grains as primary sources of energy. While most see vegan diets as restricting dairy and meat consumption, the underlying theme of plant-based diets is to get nutrients out of foods made from plants. While some may see this way of eating as restrictive, plant-based diets offer numerous benefits:
More sustainable for the planet: The meat and fish industry are key contributors to rising levels of carbon dioxide in the air. While sustainable meat and fish consumption is possible and practiced by many indigeneous communities, the majority of the meat and fish industry is unsustainable.
Promotes heart health: Cutting meat out of your diet also reduces consumption of saturated fat, which can lead to heart conditions. Additionally, a plant-based diet based on fruits, vegetables, legumes, and healthy fats promotes good heart health and reduces risk of heart conditions.
Improved cholesterol: Animal products commonly contain LDL (or “bad cholesterol”), while plant-based products can actually help lower the levels of this type of cholesterol. Keep in mind that this means following a plant-based diet full of whole foods (unprocessed) and key nutrients.
Increased cognitive functioning: Studies show that eating plant-based can improve cognitive functioning and reduce risk of dementia. This is because the foundation of plant-based diets (fruits, veggies, grains) provides the body with polyphenols which may reduce the risk of cognitive decline and alzheimers.
Helps Manage Blood Sugar Levels: While plant-based diets offer benefits to all, this way of eating can especially be beneficial to Type-2 diabetics. Not only can it reduce the risk of developing Type-2 Diabetes, it can help those who already have it. This is primarily because plant-based diets can help control blood sugar levels. Foods like fruits, vegetables, legumes, and whole grains are high-fiber foods that allow the body to better regulate blood sugar. Additionally, fiber helps to digest carbs and absorb sugar.
Want to follow a plant-based diet for diabetes, but don’t know where to start? It’s easier than you think. Start with whole foods that you like and make sure to include a source of protein, carb, and fat in each meal. While a plant-based diet for diabetes can offer many benefits, it’s important to still ensure that you are getting enough protein and iron during the day to promote normal bodily functioning. Below are ideas to get you started on your plant-based journey!
Tofu stir-fry: Press out firm or extra firm for thirty minutes. While the tofu is being pressed, chop onions, broccoli, carrots, cauliflower, or any vegetables you like. Cook your tofu on the stovetop, in the oven, or the air fryer until browned.
At the same time, cook your veggies in a frying pan. Add a stir-fry sauce, soy sauce, teriyaki sauce, or coconut aminos, and serve on a bed of rice or noodles.
Chickpea salad sandwich: Drain and rinse one can of chickpeas. Mix chickpeas in a bowl with chopped onions, relish, banana peppers, salt, pepper, and vegan mayo. Mash most of the chickpeas but keep some whole for added texture. Serve on any type of bread and that’s it!
Chia seed pudding: Chia seeds are a great source of fiber and an easy way to keep you full. While chia seeds can be added to smoothies, yogurt, or oatmeal; they can also be mixed with a liquid and transformed into a pudding.
Mix 3 tbsp of chia seeds and 1 cup of milk (oat, almond, soy, or coconut). Add a scoop of protein powder for added protein throughout the day. Mix together and let sit overnight in the fridge. In the morning, eat plain or top with honey, fresh fruit, or granola.
Roasted buffalo cauliflower bowl: Cut up a head of cauliflower into bite sized pieces. Throw it into a bowl and drizzle with olive oil to coat each piece. Season cauliflower with salt, pepper, garlic powder, and paprika. Roast cauliflower in the oven at 375 degrees until browned. Then, pour about ¼ cup of buffalo sauce and mix together to coat each piece of cauliflower. Serve on a bed of rice or quinoa and top with pickled red onion.
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While finding the right diet for your diabetes may be an overwhelming task, a plant-based diet for diabetes can provide the right step in your journey. If you decide to pursue a plant-based diet, be smart in your approach.
While the initial steps to reduce meat and dairy consumption can look intimidating, tiny steps along the way will help make the transition smoother. Implementing changes, like meatless Mondays or steadily trying new plant-based recipes, are key to a sustainable diet.
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