Vegan diet and diabetes: All you need to know

Recently, India has experienced an exponential growth in vegetarian eating practices. Many people are turning towards a vegan diet, or a vegan diet Because of health issues as well as concern for the environment.

A survey conducted in 2019 showed that about 69 percent of Indians were willing to give up meat for vegetarian options. For those with type 1 or type 2 diabetes, a vegan (vegetarian) or vegan diet is preferred as it helps manage and prevent Even Reversing Type 2 DiabetesAccording to studies. A vegetarian diet is the part of a vegetarian diet that excludes meat, fish, eggs, poultry, dairy, and honey. A healthy vegan diet also avoids processed and refined foods like industrial foods with additives and olive oil, said J. Prakash, MD, vice president of medical at Jindal Naturecure Institute.

Vegetarians can help diabetes in different ways

The expert said that plant foods such as vegetables, fruits, seeds, nuts and legumes can help treat various chronic diseases, including Type 2 diabetes. Since foods like non-starchy vegetables, many types of fruits, seeds, nuts, and beans tend to have a low glycemic index, there are fewer chances of your blood sugar levels rising when you eat them.

“Another positive aspect of a plant-based diet is that a low glycemic load also promotes healthy gut biofilms. Gut biofilms are thin protective barriers that build up around bacteria in the gut and make it difficult for glucose to penetrate. This in turn slows down the effect of the glycemic load. blood in the diet”.

A plant-based diet is low on glycemic index and also promotes healthy gut biofilms (Photo: Getty/Thinkstock)

He added that most people with type 2 diabetes “are either obese or overweight, and eating foods with a low glycemic index also helps combat fat storage and prevent Insulin resistance“.

Another advantage of a plant-based diet is that it helps lower cholesterol, reduce saturated fat, and reduce the chances of heart disease. All of these can benefit a person with diabetes.

Studies have also shown that a vegan diet may be so

* Lowers blood pressure
* Improve nerve damage
* Ease of metabolic syndrome
* Help keep A1c level in check

Maintain essential nutrients in a vegetarian diet

“While it is true that a vegan diet Beneficial for diabetics, some plant-based foods have lower nutrient content than non-vegetarian foods. However, with proper planning and eating different foods, it is possible to provide the body with everything it needs.

Here are some specific considerations to make while planning a healthy and nutritious vegetarian diet:

protein

Many vegetarians may initially panic about whether they are consuming the right amount of protein. This is not just a huge problem because the majority of us consume enough protein throughout the day. There are many plant foods that are known to be rich sources of protein

Pulses and beans
Seeds and nuts such as tahini, cashews, peanuts, and others.
soy products
quinoa
vegan milk

Calcium

For strong bones, it is important to ensure that a plant-based diet contains appropriate amounts of calcium. Calcium is essential throughout life, but it is especially important as children get older. Plant foods that contain adequate amounts of Calcium Include:
orange
almonds
chickpeas
red beans
Tahina

Vitamin B12

Vitamin B12 is necessary for the proper functioning of the nervous system and for maintaining healthy blood cells. This vitamin is naturally found in animal products, but vegetarians need to replace it by adding foods such as

food yeast
seaweed/algae
Fortified vegetable milk
mushroom

“There are a lot of other nutrients like omega-3 fatty acids, iron, iodine, zinc and selenium, which can be supplemented by consuming plenty of vegetables, nuts, seeds, legumes, nuts, dried fruits and breakfast cereals,” he shares.

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