Diabetes is one of the most important and difficult health problems in the world. But we can look at a mix of medical treatments and changes in how people live to cure diabetes. Because of this, it needs to be controlled by following specific diet plans. Some studies say that the best way to lower the risk of diabetes is to eat a vegan diet or foods made from plants. Contrary to what most people think, a vegan diet gives you enough of a wide range of nutrients to stay healthy.
People with type 1 or type 2 diabetes can stop their diabetes by switching to a vegan or vegetarian diet. These diets are easy to follow and can help stop a number of lifestyle-related diseases. This diet can also help people with type 2 diabetes get better.
Vegan diet and diabetes
If you have diabetes, you must make changes to your diet if you want to live a healthy life. Also, some foods raise the amount of sugar in the blood. On the other hand, eating foods that don’t change the amount of glucose in your blood can leave you without enough nutrients. So, a balanced diet plan is important to keep diabetes under control and stay healthy.
Obesity and Type 2 diabetes are linked in a direct way. So, eating foods with a low glycaemic index can help you lose weight and make your body less resistant to insulin. A vegan diet also helps lower cholesterol, cut down on saturated fat, and lower the risk of getting heart disease. People with diabetes should do all of these.
The 10 Best Vegan Foods for Diabetes To keep your blood sugar levels stable, experts recommend eating a low-carb diet. In the worst cases, it can kill. Studies also show that people with diabetes are 2–4% more likely to get heart disease or a stroke.
So, people with diabetes need to watch what they eat and eat well. You can keep your blood sugar levels steady by eating a diet that is low in sugar and carbs. These foods are full of vitamins and antioxidants that give you more energy.
Here is a list of the best vegan foods to add to a diet plan for people with diabetes.
1. Quinoa
A study found that quinoa can help people with diabetes. This grain has a lot of protein and fiber. People with diabetes should choose it because it is a smart choice. Blood sugar levels are kept in check when fiber and protein are eaten together. Also, it has all of the essential amino acids that are needed to make protein. If you have diabetes, this is a great thing to add to a vegan diet.
2. Bread made from 100% whole wheat
The best food for managing diabetes is whole wheat bread, which is high in complex carbs. It has a lot of vitamins, minerals, and fiber, which helps keep blood sugar in check. So, switch to whole wheat bread instead of unhealthy bread and enjoy its benefits.
Also, read the ultimate keto diet plan to lose weight if you are interested.
3. Beans
Beans have a good mix of proteins and soluble fiber, which makes you feel fuller. It also keeps diabetics’ blood sugar levels steady. So it’s one of the best foods for people with diabetes.
4. Lentils
Lentils contain complex carbohydrates and proteins. Lentils have soluble fiber that helps keep blood sugar levels steady.
5. Oats
Oats are full of fiber, which is good for you, and they keep blood sugar levels steady. Go for plain or steel-cut oats because they are low in GI and digest slowly. Plain oats have a GI value of less than 55.
6. Lettuce
Lettuce has a lot of nutrients that are good for your eyes. People with diabetes are more likely to have eye problems. So, people with diabetes can eat lettuce and feel good about it.
7. Berries
The level of sugar in berries is very low. So, it is thought of as a superfood for managing diabetes. These have a low amount of sugar and a lot of fiber. So, it slowly raises blood sugar, which is important for people with diabetes.
8. Broccoli
Sulforaphane is found in broccoli, which is a vegetable. It lowers oxidative stress and problems with the blood vessels that are caused by diabetes.
9. Flax Seeds
People with diabetes do best when they mix a teaspoon of flaxseed powder into salads, juices, or noodles. It has a lot of lignans and fiber, which help keep blood sugar levels steady. It is the best food for people with diabetes because of this.
10. Fenugreek
People with diabetes should eat both the seeds and the leaves of the methi plant. It has a lot of fiber. It helps slow down digestion and controls how the body absorbs carbohydrates and sugars. These improve glucose tolerance. They also lower levels of bad cholesterol. Soaking fenugreek seeds overnight will help. Also, it’s good for your health to drink methi water in the morning when you don’t have anything to eat.
An Easy-to-Follow Vegan Diet Plan for Diabetes
People with diabetes should follow a modified food plan to keep their blood sugar levels under control. This plan should be part of their weekly menu. For example, early in the morning, drink a liter of warm water. Start with one glass if you are not used to drinking a liter of water. Then, move up to that level slowly. If you wake up and drink lukewarm water, it will clean your stomach first. Lifestyle diseases are less likely to happen when your gut is healthy.
Breakfast
Indian breakfast foods like dosa, vada, idly, and sambar are good options. But keep the amount in check. You can also eat sprouts, brown bread with sugar-free tea, or fruits. Then, of course, millets like Kodo, oats, foxtail, etc. can be used to make idli or dosa. Millets are good for people with diabetes because they have a low glycemic index. Blood sugar levels will stay under control for as long as it is taken regularly.
Lunch
Have a Phulka, brown rice, or millet rice with dal and any vegetable curry that is in season for lunch. Serve sorghum, beans, broccoli, and legumes as well. Eat your dishes with complex carbs, like chapati, roti, and Phulka. But remember to watch how much salt is in the food so that your body doesn’t hold on to too much water.
Mid Evening Snacks
As snacks, you can eat things like dried fruits, pumpkin seeds, almonds, walnuts, and some fruits like guava and grapes. You can also have vegetable juice and fruit salads. But check the GI value of vegetables and fruits before you choose them. But you should not eat too many of them. One fig or three almonds and one walnut, for example, are perfect. You can also eat one teaspoon of pumpkin seeds. When you eat fruits, only eat one portion of a seasonal fruit that is about the size of a medium-sized apple.
Dinner
Dinner should be over between 7 and 8 o’clock. People who have a lot of sugar in their blood shouldn’t eat fruit at night. Dinner should be light, and then you should go for a walk. For a filling but easy-to-digest dinner, you can have a bowl of soup and a salad with tofu or besan chilla. You can also have clear soups with grilled paneer or chickpea salad or red bean salad.
This diet plan is a great example of a diabetic-friendly vegan diet plan. But make sure that your diet has all of the essential nutrients, like proteins, minerals, vitamins, and micronutrients, to avoid the risks of a nutrient deficiency.
Conclusion
The food you eat, especially if you are mostly vegan, plays a big role in keeping your diabetes under control. But not every vegan food is good for people with diabetes. The best foods to include in a plan are those that are low in carbs, have a low GI, and are high in proteins and minerals. Plant-based foods are also good for people with diabetes. But vegans may still be at risk of not getting enough vitamin B12, vitamin B6, vitamin B1, calcium, iodine, and omega-3 fatty acids. So, it’s important to take supplements.
