Managing your Type-2 diabetes can be a true hassle if you don’t know what you’re doing. Not only do you have to manage your insulin intake, you also have to successfully manage your diet. The plant based diet is a very easy diet to adapt; you focus on primarily eating plants. If you successfully adapt the plant-based diet, you will see benefits in a relatively short amount of time.
Studies and Results
There have been multiple studies researching the effects of a plant based diet on Type-2 diabetes. One of the more recent studies was completed over a 72 week period. It compared the effects of a plant based diet with a moderate carb based diet on Type-2 diabetic sufferers. Both groups experienced weight loss, but the plant based diet participants had drastically reduced cholesterol levels. Studies held on pre-diabetic patients demonstrated that participants had better weight management and a lowered risk of progressing to Type-2 diabetes.
Why Plant-Based?
Adhering to a plant based lifestyle improves diabetes in a multiple of ways. First off, the diet is nutrient dense. It is filled with vegetables, fruit, and whole grains, which are rich in dietary fiber, vitamins and minerals, and healthy fats. The diet is also low in sugar, empty carbs, and unhealthy fats. This combination lowers the glycemic index and stops your blood sugar levels from spiking and dropping.
Best Plant-Based Options
A plant-based diet needs to be balanced, and should include the essential nutrients. It should have a variety of fruits, veggies, nuts, whole grains, seeds, and legumes.
- Dark Leafy Greens
- Beans and Legumes
- Broccoli
- Berries including strawberries, blueberries and raspberries
- Oatmeal
- Quinoa
- Nuts, especially almonds, pecans and walnuts
- Flaxseed
- Chia Seeds
