A plant-based diet focuses on the use of plant foods such as nuts, legumes, seeds, grains, vegetables and fruits as calorie and nutrient sources. It may or may not include meats such as poultry, pork, fish, game meats and fish. Some people who follow a plant-based diet may also exclude or limit consumption of dairy products and eggs. A plant-based diet may offer benefits for diabetes management.
Low Saturated Fats
The limitation of animal products in a strict plant-based diet may lower your intake of saturated fats, which are primarily found in eggs, whole-milk dairy products, dark-meat poultry, beef and pork. Saturated fats may elevate blood triglycerides and low-density lipoproteins, a common problem among diabetics, writes certified nutritional consultant Phyllis Balch, author of "Prescription for Nutritional Healing." These substances may encourage plaque deposits in your arteries, restricting blood flow and increasing your risk of heart disease.
Dietary Fiber
Fiber is a type of carbohydrate not broken down by your digestive system, so it does not add calories to foods. This nutrient may offer benefits for diabetics -- consuming large amounts of fiber may help control blood high blood glucose, a typical complication of diabetes, according to the Joslin Diabetes Center. Fiber may also help lower cholesterol levels, reducing your risk of diabetes-related heart disease. Diabetics may need to consume 50 g of dietary fiber per day. Plant-based foods such as unsalted nuts and seeds, whole-grain breads and crackers and raw vegetables are abundant sources of dietary fiber.
Lean Protein
A healthy diabetic diet should derive about 10 to 20 percent of calories from protein, according to the University of Maryland Medical Center, or UMMC. A plant-based diet can provide high-quality lean protein to support muscle strength and repair of damaged cells. Tofu, tempeh, lentils, chickpeas, walnuts, sunflower seeds, black beans and whole grains are all rich plant-based sources of protein. Lean meats such as white-meat poultry and fish can also provide protein.
Antioxidants
A plant-based diet focuses on foods such as fruits and vegetables, which provide antioxidants in your diet. Antioxidants, including vitamin A, beta-carotene and vitamin C, may help prevent organ, bone and muscle tissue damage from free radical molecules in your body. Diabetics may have elevated levels of free radicals, reports UMMC. Legumes, whole-grain breads and nuts, which are also staples of the plant-based diet, provide antioxidants such as selenium, vitamin E and zinc.
Considerations
Although a plant-based diet may offer health benefits for diabetics, a strict version that excludes all animal products may not provide sufficient vitamin B-12, according to Balch. Vitamin B-12 is necessary for the prevention of nerve damage caused by toxins, bacteria and virus cells. Talk to your doctor to determine if you should take a vitamin B-12 supplement.
Also, avoid sugary foods and refined flour products such as cakes, doughnuts, snack crackers and white breads. Although these are technically plant-based foods, they can have a dramatic impact on blood glucose levels.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- Harvard Medical School, Joslin Diabetes Center: How Does Fiber Affect Blood Glucose Levels?
- UMMC; Diabetes; Steven D. Ehrlich, N.M.D.; December 2009
