Living with latent autoimmune diabetes in adults (LADA), I am fully aware of how crucial diet is for managing my blood sugar levels. Therefore, when I decided to embark on a two-week plant-based diet trial, I was both intrigued and apprehensive. I questioned whether eliminating animal products, including my usual high-protein, low-carb staples, would positively or negatively impact my blood sugar. Here is what I discovered during my plant-based journey, including the unexpected benefits, challenges, and how I adapted it to align with my blood sugar goals.
Learning the Ropes
Understanding Carbohydrates and Blood Sugar
An eye-opener for me was realizing the carbohydrate-rich nature of a plant-based diet. Legumes, whole grains, and nonstarchy vegetables are excellent sources of plant-based protein and fiber. According to the American Diabetes Association, high-fiber foods like whole grains and vegetables aid in regulating blood sugar by slowing down carbohydrate absorption. However, these foods also contain carbohydrates that can influence blood sugar levels. After some trial and error, I learned to combine higher-carb foods with fiber, fat, and protein to moderate digestion and stabilize blood sugar. For instance, when preparing whole-grain pasta with red sauce for dinner, I would include a side of steamed broccolini with garlic and red bell peppers for a balanced meal.
Finding Protein Alternatives
Ensuring adequate protein intake presented another challenge. Maintaining a protein balance was crucial for satiety and sustaining energy levels. I heavily relied on tofu and legumes while also exploring plant-based protein powders. This exploration introduced me to new recipes and flavors that I had not previously considered, such as oyster-mushroom tacos with pickled onions and habanero peppers, which soon became a household favorite.
The Advantages
Balanced Blood Sugar Levels
One of the most rewarding outcomes of transitioning to a plant-based diet was experiencing more stable blood sugar levels. By prioritizing high-fiber, whole foods, I could prevent significant blood sugar spikes post-meals, even with a higher carbohydrate intake. This observation aligns with research indicating that plant-based diets can enhance overall glycemic control, potentially reducing the risk of developing diabetes for some individuals.
Enhanced Energy Levels
After the two-week period, I noticed a substantial increase in my energy levels. I enjoyed better quality sleep and felt more rejuvenated. This surge in energy was not limited to physical vitality; I also experienced heightened mental acuity, likely stemming from the diverse array of nutrients present in my diet and the reduction in blood sugar fluctuations. Additionally, I found myself snacking less before bedtime, a trend supported by a small study revealing that individuals following a minimally processed, low-fat, plant-based diet consumed fewer calories compared to those on a low-carb animal-based diet plan.
Improved Digestive Health
A positive surprise was the beneficial impact on my digestion. The high-fiber content inherent in plant-based eating facilitated smooth digestion and decreased bloating. Studies
Navigating Social Situations
Maintaining a plant-based diet while socializing presented a unique set of challenges. Finding suitable options at restaurants that aligned with my plant-based, diabetes-friendly requirements proved to be a daunting task. Often, I encountered limited choices on menus and had to go through the hassle of explaining my dietary preferences. However, by planning ahead and researching restaurant offerings, I was able to stay committed to my healthy eating habits. Additionally, I was fortunate to have supportive friends who were willing to accommodate my needs when dining out.
Time-Consuming Meal Prep
Embracing a plant-based lifestyle necessitated a higher level of planning and preparation compared to my previous eating habits. From cooking a variety of legumes to experimenting with new recipes and ensuring nutritional balance in every meal, I found myself investing more time and effort in the kitchen. To streamline the process, I adopted batch-cooking techniques for essentials such as roasted vegetables, quinoa, and chickpeas. Furthermore, incorporating canned beans and pantry staples into my meal rotation proved to be a time-saving strategy, facilitating quicker meal assembly.
Related: 17 Diabetes-Friendly Dinners That Are Plant-Based
Should You Try Plant-Based Eating If You Have Diabetes?
Transitioning to a plant-based diet as an individual with diabetes was a transformative journey that brought about valuable insights. While adapting to this dietary shift presented obstacles like managing carbohydrate intake and dedicating additional time to meal preparation, the rewards were substantial. These benefits included heightened energy levels, improved digestive health, diversified food choices, and overall better blood sugar control.
For those contemplating a switch to plant-based eating, I recommend easing into the transition gradually and prioritizing meals that combine carbohydrates with fiber, protein, and healthy fats for optimal nutrition. Moreover, seeking guidance from a registered dietitian or healthcare provider before implementing significant dietary changes is a prudent step to ensure personal health and well-being.
Would I fully commit to a plant-based diet? While I may not adopt it on a permanent basis, I intend to incorporate more plant-based meals into my daily routine. This experimentation underscored the significant impact even minor dietary adjustments can have on overall well-being and vitality.
(Original article from EATINGWELL)
