Diabetes Recipes: Low-Fat, Plant-Based, Whole-Food Nutrition (2024)

FAQs

Is whole food plant-based diet good for diabetics? ›

A whole-foods, plant-based eating pattern generally includes legumes, whole grains, fruits, vegetables, and nuts, and is high in fiber. All of these elements have been found to be protective against diabetes.

A new study found that lifestyle changes that include a whole-food, plant-based diet can reverse type 2 diabetes. Diabetes is the most prevalent non-communicable disease in the world. In the United States alone, a total of 37.3 million people have diabetes, which equals 11.3 percent of the US population.

Improves blood sugar control and insulin response.

Eating vegetables, fruits, whole grains, legumes and nuts — features of a vegetarian diet — can improve blood sugar control and make your body more responsive to insulin. This may mean taking less medication and lowering your risk of diabetes-related complications.

Vegan diets and diabetes

Vegan diets tend to be lower in saturated fat, higher in fibre, fruit and vegetables and other protective substances like phytochemicals and antioxidants – as a result, they fit well with the current dietary guidelines for people with diabetes.

Another con of a plant-based diet is the likelihood of possible gaps in nutrition. Five nutrients present special challenges. A deficiency of vitamin B12 can cause anemia and nerve damage. B12 occurs naturally in some animal products but is not found in plants.

Research on diabetes management also supports the use of both vegan and vegetarian diets. A meta-analysis that looked at five studies on vegans and one on lacto-ovo-vegetarians found that both types of diets reduced A1c levels over an average 24-week period.

Tofu is another healthy plant-based option for people with diabetes because it's a complete protein, meaning it contains all essential amino acids. It's also low in saturated fat and a good source of fiber, iron, and calcium. “If you opt for extra-firm tofu, you'll get an even higher dose of calcium,” Taub-Dix added.

When the participants ate the vegan diet, they had significantly lower insulin levels and improved insulin resistance compared to the omnivorous diet. The vegan diet also resulted in significantly lower blood sugars and markers of inflammation, all within just 48 hours.

Eat protein and fat at each meal, three times per day. Eat eight to 10 servings of fruits and vegetables per day. Avoid all trans fats and processed foods, such as cookies, cakes, and potato chips. Consume olive oil, avocado, butter, seeds and nuts, whole-fat dairy products, cheese, and yogurt.

Do eggs help with A1c? ›

Protein-rich foods like eggs can play an important role in regulating blood sugar levels for people with diabetes. Plus, eggs contain many essential vitamins and minerals, and have just 80 calories each.

A Mediterranean diet, which is low in saturated fat and high in vegetables and fruit, reliably lowers A1c numbers. Maybe downsize your weight loss goal. Not everyone with type 2 diabetes is overweight. But if you are, you may not need to drop as much as you think to make a difference in your A1c level.

Very Lean Meat Choices (0-1g fat/ounce and 35 calories)

Game: Duck or pheasant (no skin), venison, buffalo, ostrich. Cheese: Fat-free (less than 1 gram of fat/ounce), low-fat cottage cheese. Other: Processed sandwich meats with less than 1 gram fat or less/ounce, such as: deli thin, shaved meats.

Healthful meat options

Share on Pinterest Lean meats, including some cuts of beef, pork, and chicken, can be suitable food options for people with diabetes. People with diabetes should choose lean meats to limit their intake of unhealthful fats.

Most of the people who reversed their type 2 diabetes lost 30 pounds or more. They also hadn't had diabetes as long as those who weren't as successful. So it's important to get started on a weight loss plan as soon as possible after you're diagnosed.

Plant-Based Diet for Diabetes

In short, yes, a plant-based diet can be beneficial if you have diabetes. Research has shown that it can actually help people better manage their diabetes (think better blood sugar balance) and prevent dangerous complications from developing, like heart disease.

One final pitfall of the vegan diet that can affect people with diabetes, in particular, is that it's easy to overdo it on the carbs, which can affect your blood sugar levels. Plant foods tend to be higher in carbs than animal foods, so a vegan diet will naturally be higher in carbs than an omnivorous diet.

Yes. Whole Earth Infusions – MCT is appropriate for use by individuals with diabetes. Sugar substitutes, such as Stevia Leaf & Monk Fruit, can be used to sweeten foods and drinks with fewer calories and carbohydrates when they replace sugar.