With growing concerns about health and sustainability, plant-based diets have been gaining recognition. If you have diabetes or are at risk, you may be wondering if you can benefit from a plant-based diet. The answer is yes! Adopting a vegan diet can be advantageous for diabetics, particularly in terms of type 2 diabetes management.
This article will discuss the benefits of plant-based diets in the management of type 2 diabetes, answer some frequently asked questions, and share top tips for making delicious plant-based meals.
Understanding Plant-Based Diets
To begin, it's important to define what constitutes a plant-based diet. The vegan diet is a plants-only diet that excludes all meat and any animal ingredients (such as dairy and eggs), and a vegetarian diet excludes meat, poultry, fish, and seafood. This plant-forward way of eating is associated with improved health outcomes and decreased risk for a variety of chronic diseases. Specifically, plant-based diets have been linked to a decreased risk for developing kidney disease in people with type 2 diabetes, and decreased risk of mortality in people with chronic kidney disease.
Can Diabetics Be Vegan?
Yes, diabetics can adopt a vegan diet, and many do so successfully! The Academy of Nutrition and Dietetics states that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases.
However, just like for anyone else, a diet should be approached thoughtfully and with attention to nutritional needs.
Read also: Delicious Plant Paradox Breakfasts
Benefits of a Vegan Diet for Diabetics
Adopting a plant-based diet can have many benefits for the general population and especially, for people with diabetes. Emerging research highlights the positive effects of a vegan diet on key aspects of diabetes - blood sugar and cardiovascular health.
- Improved Insulin Sensitivity: Type 2 diabetes is characterized by insulin resistance, where insulin, the hormone that lowers blood sugar, isn’t as effective. Plant-based diets can improve insulin sensitivity, meaning the body can use insulin more effectively, leading to enhanced blood sugar control.
- Weight Management: Maintaining a healthy weight is crucial for individuals with diabetes to reduce the risk of diabetes-related complications. Plant-based diets have many attributes that have been shown to be beneficial in weight management efforts, including lower caloric density, higher fibre content, and lower saturated fat content.
- Promotes Cardiovascular Health: Research has found that vegan diets may lower one’s risk of cardiovascular (heart) disease. This effect is primarily due to plant-based diets typically being lower in saturated fats and rich in heart-healthy nutrients like fibre and antioxidants. As people with diabetes have an increased risk of cardiovascular disease, adopting a plant-based diet can be particularly advantageous for them.
- Improved Blood Pressure Regulation: A poor lipid profile, characterized by abnormal levels of cholesterol and triglycerides, can lead to high blood pressure. Having high blood pressure (hypertension) can increase the risk of diabetes-related complications like cardiovascular disease, kidney disease and retinopathy. Research has shown that plant-based diets can improve lipid profiles. Features of a plant-based diet that can aid in blood pressure regulation include a reduced intake of processed foods (sodium) and saturated fats, and a greater intake of fibre and antioxidants.
- Reduced Inflammation: A vegan diet may aid in reducing inflammation in people with diabetes, which can be advantageous in many ways. Type 2 diabetes is associated with chronic inflammation, which can impose several health risks. By virtue of anti-inflammatory nutrients, healthy fats, and fibre, a plant-based diet can help mitigate these risks.
- Promotes Overall Health: A balanced plant-based diet can meet all your nutritional requirements and provide a diverse range of beneficial nutrients.
Nutritional Considerations for Adopting a Vegan Diet
There are a couple of nutritional considerations to keep in mind when adopting a vegan diet:
- Carbohydrate management
- Iron
- Protein sources
- Fats
- Vitamin B12
- Calcium
- Vitamin D
Navigating Protein on a Vegan Diet with Diabetes and Kidney Disease
Plant-based protein options include beans, legumes, nuts, seeds, tofu, tempeh, and seitan. These protein sources can be high in potassium and phosphorus. Work with your dietitian to make sure you meet your daily protein needs without exceeding your potassium and/or phosphorus limits. Limit protein foods that are highly processed and high in sodium and check the labels for phosphate and potassium additives.
Some plant-based protein options, such as beans and legumes, are higher in carbohydrates (carbs) than animal protein sources. If you have diabetes and you monitor your carbs, you may need to adjust your eating plan to accommodate the higher carb content. The good news-plant-based protein options are also often high in fiber, which can help you manage your blood glucose (blood sugar).
Tips for Plant-Based Meal Planning in Diabetes
- Prioritize Whole Foods: When grocery shopping, opt for whole foods like fruits, vegetables, legumes, whole grains, nuts, and seeds. Whole foods are more so found around the perimeter of grocery stores whereas processed foods tend to be located in the middle aisles. Processed foods are foods that have been changed in some way from their natural state. This can be done for various reasons like making them last longer on the shelf, improving taste, or making them easier to prepare. Although not all processed foods are necessarily bad for you, there are some that can make managing your diabetes more difficult. Think of things like chips, candy, sodas, sweets, fast foods, and juices.
- Plan Your Meals & Snacks: Planning your meals and snacks ahead of time can be extremely helpful in managing diabetes. We recommend cooking in batches and freezing portions to save for the days where you don’t have the time to cook. This not only can help ease your mind, but it also reduces the likelihood that you might grab processed foods in a rush. For optimal blood sugar control, leave a maximum of 4-6 hours between mealtimes. It’s also important to have a snack before bedtime. For snacks, we recommend that you pair a carbohydrate with a source of protein. Examples include apples and peanut butter, vegetables and hummus, and chia pudding.
- Choose Complex Carbohydrates: Diabetes Quebec recommends 45-75 grams of carbohydrates per meal. Choose complex carbohydrates with a lower glycemic index like whole grains (brown rice, quinoa, oats, etc.), legumes and pulses (beans, lentils, etc.), and non-starchy vegetables. These kinds of carbohydrates are less likely to cause blood sugar spikes and crashes, leading to better blood sugar control.
- Control Portion Sizes: For optimal blood sugar control, it’s important to be mindful of portion sizes. Even though complex carbohydrates affect your blood sugar less than simple carbohydrates and refined sugar, they still have an impact. Aim for ¼ of your plate to be composed of carbohydrates, ¼ protein, 2/4 fruits and vegetables. Using smaller plates and bowls can help with portion control.
- Include Lean Proteins: A balanced protein intake can help manage blood glucose levels. Incorporate a source of protein at every meal (e.g., tofu, tempeh, legumes,…).
Recipe and Meal Planning Guidance
There are recipe guidelines that can help you plan meals and snacks that are appropriate for both diabetes and kidney disease. The guidelines for the recipe categories below have been adapted to follow a vegan diet.
Read also: Nutritious Granola Recipes
Combine the recipes above, or other recipes from DaVita.com and Diabetes Food Hub® by searching/filtering for kidney-friendly and plant-based recipes to create a diabetes and kidney-friendly, plant-based meal.
Top 10 Vegan-Friendly Meals for Diabetes
- Lentil Mushroom Soup: This savory recipe is not only packed with flavours, but also diabetes conscious. Its plant-based ingredients provide complex carbohydrates, fibre, and protein to help you manage your blood sugar. In under 30 minutes, you can indulge in this hearty recipe guilt-free.
- Vegan Tostadas: High in fibre, plant-based protein, and bursting with vegetables, this mouth-watering recipe is beginner-friendly and a must-try! Enjoy this flavourful Mexican-inspired plant-based fiesta knowing that it aligns with your diabetes-conscious choices.
- Cauliflower Fritters with Tomato, Cucumber, and Chickpea Chop: Developed by Diabetes Care Community, this recipe provides different textures and flavours to satisfy your palette. This recipe leaves room for adjustment so you can easily include your favourite vegetables and legumes in the “chop”. With minimal preparation time, this recipe can be a staple in your repertoire of diabetes-friendly meal prep recipes.
- Chickpea Tofu Stir Fry with Spinach, Zucchini and Lemon: This diabetes-friendly recipe is a great way to elevate your meal prep. In addition to plentiful nutrients, this quick recipe adds a burst of freshness to your plates. Its balance of nutritious ingredients promotes blood sugar control so you can enjoy the taste without the worry!
- Easy Vegan Moroccan Soup: This plant-based Moroccan-inspired recipe is flavourful, packed with nutrients, and requires only 30 minutes to prepare. Not only do the red lentils in this recipe contribute important nutrients like protein, iron, and fibre - they also constitute a diabetes-friendly choice. Red lentils are complex carbohydrates with a low glycemic index meaning they help control your blood sugar. With its vibrant flavours, nutrient-dense ingredients, and diabetes-friendly profile, this recipe can be a great addition to your menu.
- Rainbow Summer Rolls: As registered dietitians, we encourage you to “eat the rainbow”. Choosing a variety of vegetables and fruits of different colours allows you to get a wide range of nutrients. With plenty of fibre and protein to help manage your blood sugar, this diabetes-friendly recipe does just that! Note: rice noodles have a lower glycemic index than soba noodles, making them a more diabetes-friendly choice. You can mix them with zucchini noodles (thinly sliced zucchini) to lower the glycemic load of the meal. These rolls can be served with the sauce of your choice. If you’re making your own sauce, refrain from adding sugar.
- Vegetable Stir-Fry: Stir-fries are a classic dish made to easily fit within the busiest of schedules. This go-to recipe offers plenty of nutrients along with the chance to use up any of the leftover vegetables in your fridge. With various sources of fibre and protein, this recipe is a diabetes-friendly choice. Note: when choosing a Teriyaki sauce, opt for the one with the lowest sugar and salt content.
- Spiralized Vegetable Noodles with Smoked Tofu and Spicy Peanut Sauce: This dish offers tops of vegetables topped with pan-fried smoked tofu for a protein-packed crunch. Not only is this dish diabetes-friendly, it’s also fun to make. This dish is a health-conscious choice that can be enjoyed by the whole family.
- Vegan Stack Burger: Using fibre-rich and low-glycemic plant-based ingredients, this recipe transforms burgers into a healthy and tasty diabetes-friendly option. An emphasis on vegetables and legumes has never tasted so good. This recipe is one that the whole family can enjoy.
- Vegan Lentil Bolognese: Our top 10 recipes wouldn’t be complete without vegan lentil Bolognese! Yes it’s true, pasta, a classic comfort food, can be diabetes-friendly! By choosing whole-grain noodles, you can reduce the glycemic load of the meal.
Additional Vegan Recipes for People with Diabetes
- Grilled Tofu Salad with Spicy Peanut Dressing
- Flavor-Saturated Tofu
- Roasted Tofu and Brussels Sprouts with Ginger Vinaigrette
- Tofu, Broccoli, and Radishes with Curried Peanut Sauce
- Lemony One-Pan Green Beans
- Best Roasted Vegetables
- Bright Roots Slaw (use the mason jar vinaigrette instead of mayonnaise)
- Collapsing Cabbage
- Lemony Hummus
- Basic Edamame
- Overnight Berry Chia Pudding
- Orange You Glad We’re Using Carrots?
- Warm and hearty white bean salad
- Sweet and savory breakfast bowl
- Eggplant recipes
- Squash Your Insulin Resistance Butternut squash soup
- The healthiest ice cream you’ll ever eat!
- Potato recipes
- Tempeh recipes
- Veggie hummus wraps
- Chia pudding
- A New Twist on the Middle Eastern Classic falafel
- Call on Cauliflower to Boost Your Meal
- Heart Black Bean Base soup
- Hydrating fruit plate
- Mushroom Chili
- Farro recipes
- ‘Buddha Bowl’
- Pasta recipes
- Scrambled tofu on whole-grain toast
- Hearty lentil soup
- Colorful traybake with seasonal vegetables
- Banana-walnut muffins
- Blini with lentil caviar
Reversing Type 2 Diabetes with a Plant-Based Diet
Plant-based diets are particularly effective in preventing, controlling and even reversing type 2 diabetes by improving insulin sensitivity and promoting weight loss. And while plant-based diets cannot reverse type 1 diabetes (an autoimmune condition), they can significantly reduce the need for insulin.
Diabetes is primarily caused by a disruption in the body’s ability to manage blood glucose levels due to insulin resistance. Normally, insulin (a hormone released by the pancreas) helps glucose enter cells to be used for energy, but in the case of insulin resistance, cells become less responsive to insulin, leaving excess glucose in the bloodstream. This leads to consistently high blood glucose levels. Notably, the main cause of insulin resistance is fat toxicity, or the excess accumulation of fats in muscle cells and the liver, which are not meant to store significant amounts of fat.
By using a ‘key and lock’ analogy, we can explain this process in layman’s terms. Basically, think of insulin as the ‘key’ that allows glucose to get into the cells. With type 2 diabetes, fat (known as intramyocellular lipid, which builds up inside the cells over time) is gumming up the lock, preventing glucose from entering the cells and leaving it to circulate freely in the blood. Therefore, it makes sense that by flushing the fat out of the cells, insulin will be able to function properly again, allowing glucose to enter and stabilizing blood sugar levels.
Saturated fats, found mainly in animal products, are particularly problematic because they are more likely to cause insulin resistance compared to unsaturated fats found in whole plant-based foods such as nuts, seeds, olives and avocados.
Read also: Advantages of a Plant-Based Cleanse
Knowing that fat is the culprit of insulin resistance is a strong argument for why low-carb or ketogenic diets don’t work in the long run for the treatment of diabetes and may actually be “throwing fuel on the fire.” When you are insulin resistant, your body can’t properly handle carbs. Eat a banana, a bowl of pasta or any other carb-rich food, and insulin levels will shoot right up. While omitting these foods on a low-carb diet will obviously lower blood sugar, this approach isn’t actually treating the problem but making it worse because these diets are “confusing the symptom-high blood sugars-with the disease, which is carbohydrate intolerance.”
Unfortunately, many diabetics have a misplaced fear of carbohydrates, but the truth is that once we are no longer insulin resistant, we can enjoy carbs without having to worry about our blood sugar rising. Complex carbohydrates, which are digested more slowly and do not cause the sharp spikes in blood glucose levels that simple sugars do, are found in whole grains, legumes, fruits and vegetables. They are essential for a healthy diet and a source of necessary nutrients and fiber, which actually help in maintaining stable blood glucose levels.
Though it is believed that the primary risk factor for developing diabetes is genetic predisposition, we should not undermine the role of lifestyle choices. The proof is that while identical twins share the same genetic makeup, if one develops type 1 diabetes, the other is less than half as likely to get the disease. With type 2 diabetes, the risk is nearly 75%. The explanation can probably be found in environmental factors, as families usually have similar eating patterns and exercise habits.
Adopting a plant-based diet not only helps in preventing, managing and even reversing type 2 diabetes, but it also improves overall health. Plant-based diets are associated with a lower body mass index (BMI), reduced inflammation and improved cholesterol levels.
Making the Switch to Plant-Based Cooking
The principles of a plant-based diet for diabetes reversal involve focusing on consuming unprocessed plant foods such as vegetables, fruits, whole grains, legumes, nuts and seeds while minimizing or eliminating animal products and processed foods.
Making the switch to plant-based cooking may seem daunting at first, but what we actually discovered along our journey is that the plant kingdom offers an incredible variety of flavors, textures and culinary possibilities that make our meals more exciting and satisfying than ever.
One of the most important factors in starting and maintaining a plant-based diet is realizing that deprivation is not the name of the game. You could start your day with scrambled tofu on whole-grain toast, have a hearty lentil soup for lunch, and enjoy a colorful traybake with seasonal vegetables for dinner.
Make sure your food shopping experience is a delightful adventure filled with culinary inspiration by visiting farmers’ markets and loading up on the seasonal bounty that nature has provided.
If you have already been diagnosed with diabetes, it’s essential to ensure that fat content makes up no more than 15% of your total daily caloric intake. Cooking with minimal to no added fats can be achieved by using non-stick cookware, water or vegetable broth for sautéing instead of oil and opting for baking or steaming methods instead of frying. To replace fat in baking, consider using mashed bananas, applesauce or other fruit purées.
The most important thing is balance. If you do make a recipe with oils for dinner, ensure that breakfast and lunch are very low in fat-and go for a walk after dinner! Integrating regular physical activity is essential for complementing dietary changes in managing blood sugar levels, as exercise helps improve insulin sensitivity and overall metabolic health.
Resources for Learning More
For those looking to learn more about the benefits of a plant-based diet, there are numerous resources available. The PLANTSTRONG podcast offers insights from experts and inspiring stories of individuals who have transformed their health through plant-based eating. On Instagram, accounts like Mastering Diabetes and Type 2 Diabetes Revolution provide daily tips, recipes and motivational content specifically focused on managing and reversing diabetes through diet.