Do you have diabetes? Then you probably know how important diet is to control your blood sugar levels. You may have heard of the "vegan" diet. Many people think that this is just about not eating meat and fish. But how does this actually affect someone with diabetes? Is it really good for health? Let's talk about it in a simple and straightforward way.
First, let's see, what is a healthy vegan diet?
"Vegan" is a part of the vegetarian diet. Simply put, it means not eating any animal products. That means not only meat, fish, and poultry, but also any dairy products such as eggs, milk, and cheese. Some strict vegans don't even eat honey.
But the important thing here is that not all foods labeled "vegan" are good. Think about it, some biscuits, chips, and white bread in the store may be vegan. But they contain refined flour, sugar, and starch, which means they are very low in nutrients and fiber. In fact, these foods can also lead to Type 2 Diabetes.
So, to truly benefit from a vegan diet, we need to choose foods that are as natural, whole and low-processed as possible.
Let's take a look at the best things to add to your diet.
| Food type | Examples and a simple description |
|---|---|
| Fruits and vegetables | Fresh fruits, green vegetables (like spinach, kale), and all other vegetables. |
| Legumes | Things like lentils, chickpeas, green beans, and peas. These are very rich in protein. |
| Whole Grains | Brown rice with bran, oats, buckwheat, whole-grain bread. |
| Nuts & Seeds | Things like cashews, peanuts, almonds, flax seeds, and chia seeds. |
| Soy products | Things like tofu and tempeh are good options for protein. |
| Foods with added nutrition | Fortified non-dairy milks and low-sugar cereals with added vitamins and minerals. |
What are the benefits of this type of diet for someone with diabetes?
Saturated fat, found in animal products, increases inflammation in our bodies and the risk of heart disease. This also increases the risk of insulin resistance and Type 2 Diabetes.
However, a healthy vegan diet is high in unsaturated fats from plants. Plant-based foods are also high in fiber, antioxidants, minerals, and polyphenols. These nutrients protect you from diabetes and help control your blood glucose levels.
Here are some other benefits that research has found:
- Helping to control neuropathy caused by diabetes.
- Lowering blood cholesterol levels.
- Helping to reduce body weight.
- Helping you control your A1c level (average blood sugar level over the past 2-3 months).
- Improving insulin sensitivity.
- Lowering blood pressure.
- Helping to control metabolic syndrome.
- Helping the growth of beneficial bacteria in our intestines.
Very important: If you change your diet and lose weight, the amount of insulin or diabetes medication you need may change. Therefore, every time you lose 5 kg, see your doctor and let him know. He will decide whether you need to reduce your medication dose.
Is this also good for people with Type 1 Diabetes?
This is something we need to understand clearly. A healthy vegan diet cannot completely cure your diabetes. However, it can help keep your blood sugar levels more stable. If you lose weight, it can lower your blood sugar levels. This may require you to change the amount of insulin you take. Therefore, if you make any changes to your diet or body weight, it is safest to discuss everything with your doctor and follow his or her advice .
Are there any risks involved? What about nutritional deficiencies?
If you have type 1 or type 2 diabetes, it's safe to follow a well-planned vegan diet. However, plant-based diets may be lacking in some nutrients compared to animal-based diets. But don't worry, if you plan properly, you can get everything your body needs. There are three things you need to do:
1. Plan your meals properly.
2. Getting the right amount of calories and protein for your body.
3. Eating a variety of foods (not just the same thing).
Sometimes, your doctor may also tell you to take a vitamin supplement. Let's look at how to get some key nutrients from plant-based foods.
| Essential nutrient | Ways to get from a vegan diet |
|---|---|
| Protein | An adult needs about 46-56 grams of protein per day. You can achieve this goal by eating lentils, chickpeas, green beans, soy products (tofu), and various nuts throughout the day. Include something high in protein with each main meal. |
| Calcium and vitamin D | Use fortified soy milk, almond milk, etc. You can use this type of milk instead of water when making oatmeal in the morning. Almonds also contain calcium. |
| Vitamin B12 | This is a vitamin that vegans should be especially careful about. Plant-based foods are low in B12 naturally. Fortified cereals, nutritional yeast, and tempeh are all sources of B12. However, if you have any concerns, it's best to talk to your doctor to make sure you're getting enough. |
Okay, I'd like to try this. What do I do now?
If you're thinking about switching to a vegan diet, the first thing you should do is talk to your doctor about it. It's even better if you can find a dietitian who has experience working with people with diabetes.
Once you start this diet, it's a good idea to have a blood test at least once a year. Your doctor can check your vitamin B12, iron, vitamin D, and calcium levels to make sure your diet is on track. If there are any nutritional deficiencies, he or she can advise you on what vitamins or other supplements you need.
Take-Home Message
- A healthy, well-planned vegan diet can help control diabetes. However, processed vegan foods are not beneficial.
- This is not a complete cure for diabetes, but it is a great help in controlling blood sugar levels and weight.
- Especially if you are taking medication for diabetes, be sure to talk to your doctor before making any major changes to your diet.
- If you follow a vegan diet, pay special attention to nutrients like protein, vitamin B12, calcium, and vitamin D.
- Maintain regular contact with your doctor to monitor your health.
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