There’s no consensus whether a plant-based diet includes or excludes animal products, but what we can all agree upon is that it primarily consists of foods from plant-based sources, such as fruits, vegetables, nuts, and grains. According to Piedmont Healthcare, “Plant-based diets also emphasize eating whole foods, meaning the food has undergone little — if any — processing and is as close to its natural state as possible.”
Plant-based diets are typically rich in nutrients and low in fat; as a result, they can offer significant health benefits to people with diabetes and even prevent or delay type 2 diabetes in people with pre-diabetes. Much like a vegan diet, it’s important that individuals who choose to pursue a plant-based diet as part of their diabetes management plan get the right balance of essential nutrients, such as protein, calcium, iron, and B12. Your healthcare team can help you create a balanced, plant-based diet that’s tailored to your particular needs.
In this article, we’ll take a closer look at the benefits of plant-based eating for diabetes and offer healthy eating tips and plant-based, diabetes-friendly recipes.
Diet and lifestyle changes can be effective tools for diabetes management. A plant-based diet, in particular, poses the following benefits:
A plant-based diet can meet all of your dietary needs, but it will require careful planning to ensure that you get the right combination of carbohydrate, protein, and fat, as well as the right amount of vitamins and minerals.
Generally speaking, vegetarian, vegan, and plant-based diets tend to be higher in carbs than those with animal protein, but that’s only because plant-based protein foods also often contain carbohydrates, while animal protein foods don’t. It’s important to be aware of this when meal planning to avoid exceeding carb targets for diabetes management.
People with diabetes can take precautions to ensure that their plant-based diet is balanced and supports their overall health goals, including:
Although there are many health benefits to eating a plant-based diet for diabetes, it’s imperative that you make sure that you’re getting all of the key nutrients you need, especially protein, iron, calcium, zinc, vitamin B12, and vitamin D. Fortunately, there are plenty of plant-based sources of protein, such as legumes (beans, peas, and lentils), nuts, and seeds. Additionally, the Joslin Diabetes Center offers a list of dietary supplements to help people who choose to eat a plant-based diet get all of their essential nutrients.
It’s especially important to optimize for B12; since there is no plant source for this vital nutrient, B12 deficiency is common amongst people who eat a plant-based diet. In order to maintain stable blood sugar levels, it may be helpful to take a B12 supplement, as well as eat fortified plant-based milks or cereals and nutritional yeast. For reference, the Academy of Nutrition and Dietetics recommends a daily total B12 intake of 4.0 micrograms per day for adults, 4.5 micrograms per day during pregnancy, and 5.0 micrograms per day during lactation.
Readers are advised to consult a Registered Dietitian Nutritionist (RDN) before making any changes to their diet in order to ensure that they get the right amount of nutrients for their individual health.
Creating a balanced, nutrient-rich plant-based diet can seem challenging but with careful research, a healthy mindset, and support from your healthcare team, it’s easier to achieve than you might think. A few tips to help you get started:
If you’re interested in adopting a plant-based diet to support diabetes management, there are plenty of healthy and delicious meals to choose from — here are a few recipes to help you get started:
Plant-Based “Steak” Fajitas
Fast, easy to make, and filling, this flavorful recipe substitutes antioxidant-rich Portobello mushrooms caps for steak.
Nutrition Facts:
Sheet Pan Roasted Vegetables and Beans with Za’atar
This recipe from registered dietitian and plant-based diet advocate Sharon Palmer uses a savory Middle Eastern spice blend, known as za’atar, and balsamic vinaigrette to add exciting flavor to roasted veggies.
Nutrition Facts:
Nourish Lentil Bowl
Get in on the “nourish bowl” trend with this delicious dish, which combines lentils, roasted veggies, fruit, and nuts, all drizzled with a decadent balsamic sauce.
Nutrition Facts:
Eggplant and Chickpea Stew
This healthy and hearty dish gets its bold flavor from garlic, onion, and a blend of spices, including cumin, cinnamon, and coriander.
Nutrition Facts:
Instant Pot Vegetarian Thai Mushroom Soup
Replace your favorite Thai takeout food with this plant-based alternative, which uses coconut milk to create a creamy consistency and sriracha for a spicy kick.
Nutrition Facts:
For even more options, there are plenty of plant-based cookbooks written by registered dietitians available for purchase, including:
Even if you aren’t ready to fully commit to a plant-based diet, eating a few plant-based meals a week can go a long way toward supporting diabetes management. For even more information on healthy eating and diabetes-friendly meal ideas, we recommend you check out this article on how to incorporate more high-fiber foods into your diet, as well as this one on how to increase your fruit intake.
