Controlling Diabetes With A Vegan Diet

Vegan Diet
Vegan Diet
Vegan Diet
Vegan Diet

Switching to plant-based and subsequently vegan diet will help in strengthening your body’s defenses and reduce insulin resistance, and even reverse them. If the idea of changing your dietary lifestyle is keeping you up at night, then fret not. There are methods for one to easily slide into consuming vegan meals step by step and monitoring the blood glucose along the process. The best way to switch would be to gradually transition to a low-fat plant-based food diet. One needs to remember about green, yellow, and subsequently red foods. Are you confused? Let us help clear the air for you. Read on…

Green Food To Help You Control Blood Glucose Levels

Here are some green foods that you can include in your diet:

  • Legumes such as beans, lentils, and peas
  • Non-starchy vegetables such as broccoli, cucumber, and tomatoes
  • Leafy greens such as arugula, kale, spinach and lettuce
  • Mushrooms such as shiitake and Portobello
  • Fruits like oranges, apples, and bananas
  • Intact whole grains like quinoa and brown rice
  • Spices and herbs (Both dried and fresh)

The aspect to keep in mind is that carbohydrate-rich foods are easy to breakdown and metabolize, especially when the amount of fat you are putting into your system i.e. saturated fats, are kept at a minimum. When you have around 10-15% of your total day’s caloric intake from fats, then your body’s ability to breakdown carbs-rich foods will increase over time. This essentially means that you can eat larger portions of carbs while at the same time, have a leash tightly held on the glucose levels.

Yellow Foods To Help Control Your Diabetes

Yellow foods include:

  • Olives
  • Pasta
  • Soy products
  • Plant-based milk
  • Seeds and nuts
  • Seed butter
  • Avocados
  • Sprouted bread
  • Fermented foods like coconut kefir and kimchi
  • Dried fruits like apricots and raisins

Such foods you need to only include in small quantities, for the reason that they are rich sources of fats. Eating it in high amounts will cause insulin resistance and raised blood glucose levels.

Red Foods 

Red is synonymous with danger/ keep away. These are the foods you need to stay clear from:

  • Red meats
  • Oils of all kinds
  • Eggs
  • All dairy products
  • Sweeteners
  • Processed as well as baked stuff
  • Processed vegan products

Red foods increase your risk of chronic diseases because it makes it difficult for glucose to be absorbed into the surrounding tissue. Staying clear from these will give you a fighting chance in keeping your sugar levels at bay, which is exactly where they belong!