Do you need more color in your diet?
Plant based diets are filled with colorful vegetables, fruits, vibrant herbs and spices, whole grains, legumes, nuts, and seeds. A plant-based diet is recommended to improve a variety of health conditions, such as the prevention and treatment of diabetes. The benefits of plant-based diets in diabetes management include improved glucose control, reduced need for medication, weight management, and complications associated with diabetes.
Plant based diets are rich in vegetables, fruits, whole grains, beans, lentils, nuts, and seeds which are powerful for lowering the risk of type 2 diabetes. For individuals that already have type 2 diabetes, a plant-based diet can not only improve blood sugar levels and reduce the need for medication, but it can also lower blood pressure, cholesterol, inflammation, and decrease the risk of other health issues such as cancer and heart disease.
What are the connections between diet and diabetes?
According to the Centers for Disease Control and Prevention (CDC), chronic inflammation is an underlying condition in type 2 diabetes as well as obesity, hypertension, high cholesterol and triglyceride levels, coronary heart disease, stroke, sleep apnea, and types of cancer. A healthy diet plays a powerful role in promoting and reducing chronic inflammation in the body. Plant based diets are rich in antioxidants and fiber which help to reduce levels of chronic inflammation.
Diabetes Management with Plant-Based Eating
Emerging evidence has shown plant-based diets may improve diabetes management, reduce complications, and decrease the need for medications. So, how do plants help manage diabetes? The plant-based nutrients, such as fiber, vitamins, minerals, healthy fats, and phytochemicals can provide health benefits for those with diabetes. These plant rich diets promote healthier weight and waist circumference, improved glucose levels, reduced levels of inflammation, greater insulin sensitivity, lower blood pressure and cholesterol, and a decreased risk of disease development and progression. Furthermore, plant-based diets are low in animal foods, such as red and processed meats, and naturally are lower in saturated fat, cholesterol, and sodium.
Assembling Your Plate
Create more balanced meals with plant-based food sources. First, manage your carbohydrate levels. Some plant-based foods may be higher in carbohydrates, such as whole grains, lentils, beans, and fruit. Therefore, adding non-starchy vegetables with your meals is important to help improve blood sugar levels. For instance, if you’re eating black bean or lentil soup, try to balance your plate with a side of steamed broccoli, a leafy green salad, or roasted cauliflower. Your goal is to prepare your meals with ½ of the plate as non-starchy vegetables, ¼ of the plate lean protein, and the other ¼ of the plate carbohydrates. Plant-based food sources with fiber, such as nuts, seeds, beans, lentils, oatmeal, and other whole grains can help slow down the absorption of carbohydrates. This results in a slower rise in blood sugar levels. Although these foods provide many benefits, it’s best for individuals with diabetes to maintain portion control to help manage blood sugar levels.
Connect with a Registered Dietitian or Nutritionist to help increase your plant-based eating.
For more information, please visit the following resources and review our other blogs:
- https://www.todaysdietitian.com/newarchives/0823p26.shtml
- https://ccesuffolk.org/community-education
- https://diabetes.org/
- https://diabetes.org/food-nutrition/reading-food-labels/non-starchy-vegetables
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.