For people with type 2 or type 1 diabetes, eating a vegetarian diet can be a healthy option. Especially a diet based on unprocessed whole foods. It can help you keep healthy blood sugar levels and weight.
Based on a recent survey, 5% of American adults identified as vegetarian. Vegetarians don’t eat any meat, fish, poultry, or shellfish. Thanks to the growing interest in the environment and overall health, this has become a popular diet among younger adults.
But, just like any diet out there, a vegetarian diet can have its ups and downs when it comes to managing diabetes. Here, you can take a closer look at what being a vegetarian can do for your blood sugar levels and insulin resistance.
Vegetarian Diet for Diabetes
Research shows that plant-based diets are an affordable, low-risk option that can decrease blood pressure, cholesterol levels, and body mass index. They could also reduce the number of medications patients need to use to treat chronic diseases.
A plant-based diet, like meals high in veggies, fruits, nuts, and seeds is often recommended for people with diabetes, high blood pressure, obesity, and cardiovascular disease. Vegan and vegetarian diets provide significant benefits for diabetes control.
In observational studies, vegetarians were roughly half as likely to have diabetes as opposed to non-vegetarians. Even though these effects mainly come from weight loss, experts suggest that decreasing saturated fat intake and high GI foods can help with glycemic control.
Is a Vegetarian Diet Good for Diabetics?
The key to enjoying a vegetarian diet with diabetes is to make sure that you consume proper amounts of healthy fat and protein. You should also choose high-fiber foods and practice portion control. Healthy fat (polyunsaturated and monounsaturated fats) plays an important role in diabetes control.
Fat is a macronutrient capable of aiding with blood sugar management after a meal. Foods high in healthy fats are avocados, seeds, nuts, vegetable oils, etc. Adequate protein consumption can help people with diabetes improve their glucose levels, preserve lean body mass, and boost satiety.
High-fiber foods are an excellent choice for curbing the risk of heart disease, weight gain, and unstable blood sugar levels. Study shows that something as simple as consuming 30 g of fiber daily can enhance the body’s response to insulin, curb blood pressure, and help shed some of the excess pounds.
Do Vegetarians Have Lower Blood Sugar?
Generally, vegetarian diets are lighter than meat diets, and they often contain more whole grains. Both of these factors make vegetarian diets beneficial for reducing the risk of developing diabetes and glucose problems.
However, the effect your diet has on your blood sugar management depends on what you eat and the amount of food you consume. You can easily turn your vegetarian diet into an unhealthy one by including too many ready-made foods and processed carbs.
White rice, potatoes, pasta – these are all carbs that can trigger a spike in sugar levels. Bread and desserts can also affect your glycemic control. Also, binge eating high-fat foods can increase insulin levels and glucose. So, you shouldn’t be overeating with diabetes, even on a vegetarian diet.
Can a Vegetarian Diet Reverse Type 2 Diabetes?
A 2014 review of controlled trials indicates vegetarian diets can help with type 2 diabetes management and reduce hemoglobin A1c. Curbing A1C levels can help decrease the risk of diabetes complications. Including the progression of the disease in both type 2 and type 1 diabetic patients.
Do have in mind that weight loss is often the main thing that can put type 2 diabetes into remission. So, if you want to focus on reversing the condition to a point where you won’t need medication, it is best to consult a specialist.
Is Diabetes Common in Vegetarians?
Vegetarians in the United States have a lower prevalence of diabetes than meat-eaters, data shows. Since vegetarian diets are packed with therapeutic foods, they can reduce the odds of developing diabetes.
There are a couple of mechanisms by which vegetarian diets can be effective in preventing diabetes. They can promote weight reduction, particularly visceral fat. This helps manage insulin sensitivity. A vegetarian lifestyle can slow glucose absorption by offering the body foods high in soluble fiber. Plant foods are also teeming with micronutrients, which are critical for glucose metabolism.
How to Avoid Nutrient Deficiencies?
When you don’t pay attention to what you eat, you are more prone to nutrient deficiencies. The main nutrient concerns in vegetarian diets are deficiencies in
- vitamin D
- vitamin B12
- zinc
- iron
- calcium
- Omega 3 fatty acids
Although vegetarian meals might have a bit more amino acids, calcium, protein, and vitamin B12 than vegan diets, their nutrient levels are much lower than an omnivorous diet. To keep the body in good shape, it is important to do some meal planning.
Focus on consuming plant-based food products fortified with particular minerals and vitamins. Or you can opt for foods that are naturally high in whatever vitamin you lack. For instance, you can consume Brazil nuts, as they are packed with selenium.
But, if you are lacking iodine or vitamin B12, then seaweed can be a worthy choice. Eat a variety of foods and pair nutrients that can help with nutrient absorption and metabolism.
Pros and Cons of a Vegetarian Diet for Diabetes
When it comes to diabetes control, vegetarian diets have both their benefits and drawbacks. If you are thinking about incorporating vegetarian meal plans, it is important to take a look at the bigger picture. The pros and cons below can help you make an informed decision.
Pros
- An abundance of health-protective minerals, vitamins, fiber, and antioxidants
- Decreased chronic disease risk
- Better blood sugar control
- Improved weight loss
- Sustainable lifestyle choice
Cons
- Potential nutrient deficiencies
- Exposure to chemicals
- Not always healthy
Conclusion
Most diabetes diagnoses are type 2 diabetes mellitus, which is lifestyle related. Type 2 diabetes mellitus is mainly modifiable through diet. Some foods, such as those found in vegetarian diets can manage the symptoms of diabetes.
Foods that are highly beneficial are vegetables, fruits, legumes, and whole grains. But, just like any other diet, being a vegetarian with diabetes means making healthier food choices, exercising portion control, and avoiding processed foods.