Vegan Diet in Diabetes

Table of Contents:

• Introduction 

• What is a Healthy Vegan diet?

•  Benefits of a Healthy Vegan diet?

• Vegan Diet for Diabetics

• Risks of Vegan Diet for Diabetics

• Vegan Diets for Diabetes to Try

• Take-Home Points

• FAQs on Vegan diet in diabetes

Introduction 

A vegan diet as the name suggests includes plant-based food. Vegans don't eat animals or animal-derived foods. It is different from vegetarians as Vegetarians don't consume meat but they consume animal-derived Food like eggs, milk, cheese, fish etc.

A Vegan Diet is only based on plant-derived foods, no eggs, milk, or fish and strict vegans don't even consume honey. Vegan diets provide lots of health benefits like prevention from heart disease, certain types of cancers, type 2 diabetes, Hypertension etc.

A vegan diet for diabetics can be beneficial in controlling blood glucose levels. If you're on Insulin or diabetes medications it is better to consult your physician before making any significant dietary modifications.

What is a Healthy Vegan diet?

A vegan diet can be bread, potato chips, and cookies but the question is are these vegan foods healthy? It is important to follow a healthy vegan diet for diabetics because ultra-processed foods can lead to sudden glucose spikes which will be harmful.

Refined food and sugary foods which are also part of a vegan diet should be avoided by diabetics. High-fiber food needs to be included to avoid sugar spikes in blood.

What kind of foods to include in a Vegan diet in Diabetics?

1. Fruits

2. Leafy green Veggies 

3. Beans, peas, lentils and chickpeas

4. Seeds like flax seeds, chia seeds, and hemp seeds.

5. Non-dairy milk

6. Tofu and tempeh which are fermented soy products

7. Whole grains

Benefits of a Healthy Vegan Diet

Diet If you consume a healthy vegan diet then it may be helpful in many ways as a Vegan diet contains unsaturated fats, high fibre content, antioxidants, polyphenols etc.

A healthy Vegan diet doesn't have saturated fats as in animal meat which is responsible for inflammation and heart disease. A healthy vegan diet can help reduce weight which further contributes to controlling diabetes. Here are other benefits of a Healthy vegan diet:

1. Weight loss

2. Improves neuropathy seen in diabetes

3. Lowers cholesterol

4. Normalise HbA1c levels

5. Increases insulin sensitivity 

6. Prevents Metabolic syndrome

7. Good for gut

Vegan Diet for Diabetics

Vegan diets have several benefits but these require careful selection of food to avoid nutrient deficiencies. With diabetes following vegan diets requires an extra level of monitoring food choices to avoid nutritional deficiencies.

Vegan diets in diabetics involve careful choice of food in all three meals of the day. The meals or Snacks should have the following characteristics:

1. Choosing the carbs: Choose whole carbs like quinoa, oats, fruits, corn etc.

2. Proteins: Opt for beans, lentils, peas, peanuts, soybeans, and soy products like tofu and tempeh.

3. Fat: Vegan diets are low in saturated fats opt for olive oil, avocado oil, coconuts, nuts and seeds.

Fiber present in plant-based foods prevents sudden glucose spikes and also makes you feel full for a long time aiding in weight loss.

Benefits of Vegan diet for diabetics include: 

1. Blood glucose management: A low glycemic Vegan diet helps manage blood glucose effectively. Vegan diets and other diets which are based on plant sources have shown better blood glucose management in Research. Mediterranean diet and DASH(Dietary Approaches to Stop Hypertension) have also shown better blood glucose management.

2. Increases Insulin sensitivity: Insulin resistance is the main culprit in Type 2 diabetes, When insulin is not able to act on body cells there is a rise in blood glucose. Increasing insulin resistance can lower blood glucose and the need for insulin injection. Research has found that a low-fat vegan has significantly increased sensitivity to insulin in study Participants.

3. Weight loss: Weight loss decreases insulin resistance in Diabetics. Hence, managing weight becomes an important task for diabetics. Researchers have found a significant decrease in weight in people who are on a strict plant-based diet as compared to an omnivorous diet or mixed diet. The reason for this is that a Vegan diet is low in calories and high in fibre which is responsible for less craving.

Risks of Vegan Diet for Diabetics

A vegan diet for diabetics can be helpful, but there can be potential risks like calorie deficiency and nutritional deficiency. However, these can be prevented by careful planning. What are the risks of vegan diabetes meal plans and how to deal with them

1. Inadequate Protein: Adults need 1-1.5g/day of protein, and vegans may find it difficult to complete their daily requirement of protein and quality amino acids. This problem can be solved by proper planning and selecting good plant sources of protein plants:

• Soy: tempeh, tofu, and soy milk can be good sources of proteins.

• Seeds: Chia seeds, flax seeds and Pumpkin seeds can be included.

• Legumes: Chickpea, black beans, kidney beans, peanut and peanut butter.

• Grains: Quinoa and Oats can be included.

2. Nutrient deficiency: Vegans are most prone to develop Vitamin B12 which is mostly present in animal sources. Other nutrients which vegans are at risk of include Iron, Calcium, Vitamin B6, niacin, iodine, omega-3 fatty acids and Zinc. How to tackle these nutritional deficiencies while following vegan diets in Diabetics. These can be overcome by including fortified foods which are rich in these vitamins and minerals.

• Vitamin B12: This is the most important nutrient that needs to be supplemented in Vegans which can be done by fortified yeast, fortified cereals, and tempeh.

• Iron: Iron can also be obtained from a variety of fortified foods, spinach, tofu, white beans etc.

• Calcium and Vitamin D: Many fortified plant-based milks contain fortified minerals and Vitamins. Calcium can be obtained from almonds, fortified orange juice, tofu, fortified cereals, kale etc.

• Omega-3 fatty acid: Omega-3 fatty acids can be easily obtained by including chia seeds, flax seeds soyabean oil etc.

• Iodine: Iodine deficiency is not a problem anymore with iodised salts. Other sources which you can include are seaweed and almond milk.

• Zinc: Zinc is an important important mineral involved in many cellular processes. A vegan diabetes meal plan can have adequate Zinc by including fortified cereals, cashews, and pumpkin seeds.

3. Carbohydrate excess: It is important to be mindful of carbohydrate intake if you're following a Vegan diet diabetics because plant sources tend to be more Carbohydrates than animal sources. Whole carbohydrates are not healthy like they are found in fruits and vegetables with fibres. In people, with diabetes, it is important to avoid processed or ultra-processed vegan foods as they can cause blood spikes.

Vegan Diets for Diabetes to Try

Easier said than done here is a 7-day sample vegan diabetes meal plan which you can use:

Day 1

• Breakfast:

  • Chia seed pudding with unsweetened almond milk, topped with fresh berries and a sprinkle of cinnamon

  • One slice of whole-grain toast with avocado

• Lunch:

  • Lentil and vegetable soup (with carrots, spinach, celery)

  • Mixed green salad with olive oil and lemon vinaigrette, topped with pumpkin seeds

• Snack:

  • Handful of raw almonds

  • Sliced cucumber with hummus

• Dinner:

  • Stir-fried tofu with broccoli, bell peppers, and cauliflower served over quinoa

  • A side of steamed asparagus

Day 2

• Breakfast:

  • Steel-cut oatmeal with ground flaxseeds, walnuts, and a few slices of pear

  • Herbal tea (no sweeteners)

• Lunch:

  • Chickpea salad with spinach, cucumber, tomatoes, and tahini dressing

  • One small whole-grain pita

• Snack:

  • Baby carrots with guacamole

• Dinner:

  • Black bean chilli with a side of sautéed kale

  • Cauliflower rice with herbs and garlic

Day 3

• Breakfast:

  • Smoothie with spinach, unsweetened almond milk, half a banana, chia seeds, and a scoop of plant-based protein powder

  • 2 slices of cucumber

• Lunch:

  • Quinoa and vegetable bowl (roasted zucchini, carrots, and bell peppers) with tahini drizzle

• Snack:

  • A small handful of mixed nuts (almonds, walnuts)

  • 1 small apple (low GI variety like Granny Smith)

• Dinner:

  • Baked tempeh with Brussels sprouts, sweet potatoes (in moderation), and a side of mixed greens

  • ½ cup of cooked lentils

Day 4

• Breakfast:

  • Tofu scramble with spinach, tomatoes, mushrooms, and turmeric

  • A slice of whole-grain toast with a thin spread of almond butter

• Lunch:

  • Large salad with mixed greens, chickpeas, cucumbers, radishes, avocado, and lemon-olive oil dressing

  • Side of roasted beet slices

• Snack:

  • Roasted chickpeas (spiced)

• Dinner:

  • Stuffed bell peppers with quinoa, black beans, and vegetables

  • A side of sautéed Swiss chard

Day 5

• Breakfast:

  • Buckwheat pancakes topped with fresh blueberries and a sprinkle of chia seeds

  • Unsweetened herbal tea

• Lunch:

  • Zucchini noodles with a homemade tomato-basil sauce and a sprinkle of nutritional yeast

  • A side of roasted garlic mushrooms

• Snack:

  • Sliced bell peppers with hummus

• Dinner:

  • Grilled eggplant and zucchini with a side of roasted chickpeas

  • Cauliflower mash with herbs

Day 6

• Breakfast:

  • Chia seed pudding with unsweetened coconut milk, flaxseeds, and raspberries

  • A small serving of raw walnuts

• Lunch:

  • Red lentil dal with a side of brown rice

  • Steamed broccoli with lemon

• Snack:

  • A small handful of sunflower seeds

  • Celery sticks

• Dinner:

  • Spaghetti squash with marinara sauce and a side of roasted tofu

  • Steamed spinach with olive oil and garlic

Day 7

• Breakfast:

  • Green smoothie with kale, cucumber, celery, lemon juice, and a small amount of green apple

  • 2 Brazil nuts for healthy fats

• Lunch:

  • Vegan Buddha bowl with brown rice, sautéed tofu, roasted sweet potatoes, and avocado

  • Drizzle of tahini sauce

• Snack:

  • A few almonds

  • A small bowl of mixed berries

• Dinner:

  • Cauliflower and chickpea curry with a side of steamed green beans

  • A serving of millet

Take-Home Points

1. A vegan diet as the name suggests includes plant-based food. Vegans don't eat animals or animal-derived foods. It is different from vegetarianism.

2. A Vegan Diet is only based on plant-derived foods, no eggs, milk, or fish and strict vegans don't even consume honey. 

3. Vegan diets provide lots of health benefits like prevention from heart disease, certain types of cancers, type 2 diabetes, Hypertension etc.

4. It is important to follow a healthy vegan diet for diabetics because ultra-processed foods can lead to sudden glucose spikes which will be harmful.

5. Foods like fruits, vegetables, nuts, seeds, and leafy green vegetables can be included in a vegan diet for diabetics.

6. Benefits of a Vegan diet for diabetics include weight loss, increased insulin sensitivity, and blood glucose management.