The prevalence of diabetes, a progressive condition, has been increasing over the past decades. A study found that around 463 million people are diabetic worldwide, reaching 700 million by 2045. However, if diagnosed early, the condition can be managed by exercising and modifying dietary patterns. In addition, dietary choices are crucial in controlling blood glucose spikes and managing insulin resistance.
A plant-based diet is a vital component of a healthy lifestyle. It has grown popular in recent years due to its significant part in conquering diabetes. In addition, studies have found a strong positive relationship between plant-based foods and blood sugar levels. Therefore, reducing animal product consumption helps lower blood sugar levels, preventing any further complications caused by diabetes. Lastly, some opt for a vegan diet and lifestyle due to their strong views against cruelty to animals.
Obtaining HealthifyPro 2.0 has the potential to help determine how food intake and blood glucose levels are related in figuring out how food intake and blood glucose levels are linked. For example, suppose glucose levels increase drastically, users will have the capability to review and determine correlations between food intake and levels to then improve future drastic changes. In addition, HealthifyMe coaches can help you to refine or modify your existing food plans in response to glucose spikes. Finally, they consider the variability in blood glucose levels and users’ dietary preferences.
Blood Glucose and Diabetes
‘Diabetes or Diabetes Mellitus is a common condition that occurs when the body cannot produce sufficient insulin, resulting in Type 2 Diabetes, or cannot process the produced insulin, which causes Type 1 Diabetes.’ In addition, when the body can not produce enough insulin or becomes insulin-resistant, it will make it difficult for the body to utilise glucose for energy.
High Blood sugar can result in fatigue, and hunger, as well as lead to long-term health consequences including blood vessel damage, heart attack, and blindness. Nonetheless, implementing healthy changes to one’s diet and practising regular exercise can aid in controlling blood sugar levels while gradually reversing the condition.
The Importance of Maintaining Blood Glucose Level
Glucose is essential to health as it plays a vital role in every cell and organ functioning. Two critical hormones maintain blood glucose levels– insulin and glucagon. When blood sugar decreases, glucagon will be released into the bloodstream to break down glucose and increase blood sugar levels. However, if blood sugar is high, inulin is released to reduce and uptake circulating blood glucose for use and storage.
Understanding a Plant-Based Diet
A plant-based diet involves the consumption of healthy plant-related foods. Plant-based foods include legumes, whole grains, vegetables, fruits, nuts, and seeds while avoiding animal-based products such as meat, eggs, milk, and cheese. However, it is important to keep in mind the importance of moderation as not all plant-related food sources should be consumed in great quantities, especially refined vegetable oils and highly processed sources.
Eating plant-based diets is a great way to balance blood sugar levels. Also, research shows that following a plant-based diet reduces the risk of diabetes mellitus. Furthermore, they not only guard against diabetes in the first place but also aid in reducing body weight, cardiovascular risk, and cholesterol levels.
Diabetes and Plant-Based Diet: The Connection
Research shows that people who follow an ideal plant-based diet plan show a better chance of preventing the onset or progression of diabetes vis-a-vis people who are semi or non-vegetarians. Plant-based diets help maintain a lower body mass index, essential for controlling and avoiding diabetes.
Here is a list of tips to incorporate a Plant-Based diet into your daily routine.
- Include Healthy fats – Healthy fats in nuts, seeds, avocados, and cold-pressed oils can aid in slow digestion and eventually prevent blood sugar spikes.
- Increase protein intake – Like healthy fats, protein-rich foods, including legumes, nuts, and seeds, reduce the digestion process’s speed, thereby improving blood sugar regulation.
- Consume more fibre – Plant-based foods have a high source of fibre. That helps balance the blood sugar level, slowing down the release of glucose into the bloodstream. Also, soluble fibres can undergo a fermentation process through intestinal bacteria to improve insulin sensitivity.
- Stock up on Antioxidants – Increasing the intake of antioxidants, especially anthocyanins in red cabbage, radish, and berries, will help preserve the insulin function and promote the insulin-producing cells. They also aid in maintaining the blood sugar level in the post-meal period.
- Increase consumption of Omega-3-fatty acids – Vegetable oils such as rice bran oil, sesame oil, walnut oil, and canola oil contain omega-3-fatty acids. These can reduce insulin resistance and lower the triglycerides level associated with type 2 diabetes.
- Add more Magnesium – Magnesium-rich foods, including avocados, green leafy vegetables, nuts, and seeds, play a critical role in the secretion and utilisation of insulin. As a result, it maintains the proper blood sugar levels and lowers the risk of type 2 diabetes development.
- Eat chromium-containing foods – Chromium in broccoli, mushrooms, pumpkin, and sunflower seeds are essential minerals in insulin regulation. The deficiency of the mineral leads to increased glucose and insulin levels.
The HealthifyMe Note
Foods play a significant role in the management of diabetes. Also, the body utilises simple sugars such as fructose and glucose to build and store energy, leading a healthy life. Experts revealed that a vegetarian diet could help to lower the risk of developing diabetes by 35%. And those who switch to the vegetarian diet after being non-vegetarian show a 53% lower risk of diabetes than their fellow non-vegetarians. Additionally, a plant-based diet helps lower the risk of developing other chronic disorders like hypertension and cancer. Also, plant-based diets are rich in fibre, folate, phytochemicals and antioxidants that improve overall health.
How Does Plant-Based Diet Affect Diabetes Mellitus?
In general, following a plant-based diet is a part of the treatment for diabetic people. Changing one’s eating habits are proved to be effective in the prevention and management of diabetes in various ways. Some of them are:-
Fewer Spikes in Blood Glucose Levels
Certain foods can cause sudden sugar spikes followed by severe side effects and increased complications, including cardiovascular and renal diseases. For instance, apple juice carbs in the liquid form will increase the blood sugar level, while the solid state will help manage blood sugar levels.
Hence, incorporating a plant-based diet characterised by nutrient sources and high fibre content will promote a slower digestion process. Also, this causes a slight fluctuation in blood sugar levels and reduces the risk of diabetes.
Enhanced Insulin Sensitivity
Studies have proved the significant role of the microbiome in improving insulin sensitivity. Plant foods rich in fibre content will directly lower or prevent insulin resistance. The fibre in the foods will be fermented by the good bacteria in the gut, producing short-chain fatty acids and eventually improving the insulin signalling and uptake of glucose.
Moreover, plant-based diets have more phytonutrients, antioxidants, and magnesium, promoting insulin resistance and improving blood sugar control.
Promotes Weight Loss
Studies have shown that obesity is one of the primary causes of type 2 diseases. Hence, switching to a plant-based diet will help you to lose weight and become healthy, effectively preventing or treating diabetes. In addition, adding more fibre-rich foods will promote a feeling of fullness for a long time, which is also associated with reduced insulin resistance.
Less Inflammatory Response
Inflammation is a natural immune response against infection and injury. However, when inflammation continuously stimulates for the long term, it ultimately damages the body cells. Studies show that a plant-based diet with high fibre content decreases inflammation and lowers insulin resistance. On top, several researchers have observed that people who follow plant-based diets tend to have little to no obesity-related inflammatory response.
Improved Control of Blood Sugar Level
Several studies have shown that saturated fat can block insulin signalling muscles, preventing the cells from uptake glucose and transforming it into energy. So, a plant-based diet generally low in saturated fats will improve insulin sensitivity. It will allow the muscles and liver cells to uptake and control the blood glucose level.
Foods to Include in Plant-Based Diet
Plant-based diets are generally high in fibre, antioxidants, and magnesium. This diet promotes insulin sensitivity and aids in maintaining healthier body weight. To nourish your health and keep your sugar levels balanced, here are some of the best plant-based foods you should include in your daily diet.
Green Leafy Vegetables
A study shows that green leafy vegetables, including broccoli, spinach, and kale, have a high level of dietary fibre, low glycemic index, and magnesium. It helps regulate blood glucose levels, slowing down glucose absorption and release. In addition, chlorophyll in the veggies calms the nervous system, effectively preventing the spike in glucose levels. Moreover, starch vegetables like sweet potions are also a good option for dealing with blood glucose level bacne since they contain high fibre.
Research shows that berries, including raspberries, blackberries, and blueberries, contain fructose and its components, such as phytonutrients, fibre, and water. As a result, it can effectively regulate blood sugar levels and prevent sudden spikes, reducing the risk of diabetes. On top, these fruits are the powerhouse of antioxidants that enhance the immune system’s ability.
Whole grains like oats and brown rice play a significant role in diabetes management, as they have an increased concentration of soluble fibre and go through a slower digestion process. With this steady and slow process, there will be less fluctuation in blood sugar levels when compared with refined carbs.
Starting the day with millets is also a great option to sustain your energy without affecting your blood sugar level due to its high plant protein content.
Studies have reported that legumes, including kidney beans, lentils, and chickpeas, are rich in fibre, complex carbohydrates, and protein. These nutrients are essential for maintaining the blood sugar level. Therefore, consume legumes instead of food sources rich in refined carbs and saturated fats to lower the risk of Type 2 diabetes and prevent increased cholesterol levels.
A recent study has proved that avocados are rich in monounsaturated fat, which helps slow down the process of releasing sugars into the bloodstream, thereby supporting less insulin release.
Cinnamon is one of the wonderful food sources known to promote insulin sensitivity and the ability of cells to respond more steadily to insulin. As a result, it enables the glucose to be steadily released into the body and eventually results in a better balance of blood sugar levels.
Adding cinnamon to the diet also directly reduces the risk of developing cardiovascular diseases by enhancing triglycerides, LDL cholesterol, and total cholesterol levels.
A study has revealed that chia seeds have the incredible ability to improve insulin sensitivity and regulate the symptoms related to metabolic syndrome. It includes an imbalance of cholesterol, higher blood pressure levels, and a significant spike in blood sugar, especially after meals. These tiny, powerful seeds also have potent anti-inflammatory properties and high fibre content.
According to research, different spices have diabetes-fighting properties, including turmeric, ginger, coriander, curry, and cumin seeds. Consuming spices-filled foods will help improve sensitivity and stimulate glucose and cholesterol metabolism. It will ensure the ideal blood glucose and insulin level.
Apple Cider Vinegar
Apple Cider Vinegar slows down the absorption of carbohydrates into the blood and breakdown down starches into sugar practices. As a result, it will help you improve digestion and balance the proper blood sugar level.
Nuts and Seeds
A recent study shows that nuts and seeds are excellent sources of fibre, healthy fats, protein, and magnesium. The presence of these nutrients helps in preventing sudden blood sugar spikes and promotes slower digestion. And you may feel satiety for a longer time.
Make sure to include nut varieties, including almonds, walnuts, and seeds such as pumpkin, hemp, and sunflower seeds, to prevent the onset of diabetes.
The HealthifyMe Note
Dietary management is the best way to manage diabetes. People can have all plant-based foods but in moderation. Eating healthy to maintain blood sugar levels involves controlling the size and fulfilling your nutritional requirements. The plant-based diet for diabetes includes nuts, seeds, vegetable milk, soy products, beans, and pulses. A plant-based diet has countless health benefits as it helps lower blood pressure and reduces the risk of stroke, heart attack, cholesterol, and LDL levels. Furthermore, it helps to control blood sugar, weight, and saturated fat intake. People should consume a limited amount of carbs per meal and regularly monitor their blood glucose levels.
Drawbacks of Plant-Based Diet
Despite the countless benefits of a plant-based diet for diabetes management, it has some drawbacks. Hence before you choose to rely on the vegan diet, be sure to remember the following:
- Plant-based foods generally have simple carbohydrates rather than complex ones that might affect blood sugars by impacting the glycemic level.
- When not properly planned and implemented, this diet can result in deficiency due to the lack of essential amino acids.
- Plant diets lack specific vitamins and minerals, including calcium, iron, and Vitamin B12. Hence it should be balanced by fortified foods.
Final Tips to Remember
Besides adding the essential nutrients to your plant-based diet, you must follow some preventive tips to ensure ideal blood glucose levels.
Some of them are:
- Avoid skipping meals as it can result in an imbalance of insulin levels and stimulate the body to produce glucose for energy. Hence make sure to eat healthy and regular meals to keep your blood sugar under control.
- Besides following a healthy diet, it is also essential to incorporate regular exercise. Exercising allows the body to eliminate sugar from the bloodstream, transiting to the tissues and muscles for energy.
- Be sure to maintain a good sleeping pattern of 7 to 8 hours, which will not only fight fatigue and mood swings but also improve the regulation of hormones, including insulin.
- Reduce the intake of stimulants like caffeine and nicotine that will increase blood sugar due to the rush in adrenaline.
- Be aware of the portion sizes since even healthy foods can lead to weight gain due to excess calories. Pay attention to your hunger cues and practice mindful eating to prevent elevation.
- Keep yourself hydrated since high blood sugar levels can deplete the fluid content in the body.
- Avoid consuming refined sugars, processed foods, and high-fat foods, as they can harm your blood sugar levels and health in general.
Many advanced and fine-tuned diets for people with diabetes help them lead a better and more rewarding life. However, building a metabolic consciousness will ensure the creation of healthy eating habits. Striking the right balance in the nutritional requirements aids in optimal glycemic control. Therefore, it promotes overall good health in an individual. Moreover, regularly monitoring blood glucose and consulting a nutritionist before modifying a diet is advisable.
A healthy and nutritious diet aids in significant metabolism. It positively impacts blood glucose levels when steering in the right direction. Experts suggest planning a customised diet focusing on plant-related sources supports one in achieving health and lifestyle goals. Hence, plant-based diets work better in managing diabetes and significantly improve quality of life.