The food we put into our bodies influences, among other things, our blood sugar levels. Eating healthy meals would make sense, right? How about completely changing your diet and going vegan? We've heard a lot about the hype surrounding veganism, but before we jump into it, there are a few things we should consider.
In this blog post, we explore how a vegan diet can help improve blood sugar levels, offer tips for getting started, and reveal what you should pay attention to in order to feel your best.
What is the vegan diet?
In short, a vegan diet means consuming no animal products, including meat, dairy, eggs, and honey. Instead, the focus is on wholesome plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
A vegan or plant-based diet is all the rage and can offer many health benefits. However, you need to plan your meals in advance and be aware that since you're not eating animal products, you may need to include certain foods in your diet to ensure you're still getting all the nutrients your body needs.
Benefits of a vegan diet
Studies have shown that a vegan diet can provide numerous health benefits, including:
Reducing the risk of heart disease
Heart disease is the leading cause of death worldwide. A vegan diet has been shown to reduce the risk of heart disease by lowering cholesterol, blood pressure, and inflammation ( 1 ).
Reducing the risk of cancer
A vegan diet is associated with a lower risk of certain cancers , including colon, breast, and prostate cancer ( 2 ).
Improve digestion and intestinal health
A vegan diet is rich in fiber, which can improve digestive health and reduce the risk of constipation, hemorrhoids, and diverticulitis.
Dealing with diabetes
A vegan diet can help manage diabetes by improving insulin sensitivity and reducing the risk of complications such as nerve damage, kidney disease, and blindness.
How can veganism help with blood sugar management?
A vegan diet can help lower blood sugar levels because of its low glycemic load and high fiber content. This means the body absorbs glucose more slowly, preventing blood sugar spikes. A vegan diet often promotes weight loss, which can improve insulin sensitivity.
A study published in the National Library of Medicine found that a vegan diet was more effective than a conventional diet at lowering hemoglobin A1c (a measure of long-term blood sugar control) in people with type 2 diabetes. And that a vegan diet reduced the risk of developing type 2 diabetes ( 3 , 4 ).
What nutrients do vegans lack in their diet?
Some of the nutrients our bodies need can be a little more difficult to obtain on a vegan diet. Therefore, it's highly recommended to plan your vegan meals in advance and incorporate the right nutrient-rich foods into your meals.
Studies have shown that a vegan lifestyle or a vegan diet increases the risk of deficiency in the following nutrients ( 4 ):
- Vitamin B12
- Vitamin D
- iron
- calcium
- zinc
- iodine
- Omega-3 fatty acids
But that's no reason to worry! When planning your vegan meals, just make sure you use ingredients rich in these nutrients to ensure your body gets everything it needs.
How to start a vegan diet to lower blood sugar
If you're interested in trying a vegan diet to lower blood sugar, here are some tips to get you started:
Start slowly & check ingredients
Transitioning to a vegan diet can be overwhelming, so start slow! Check out what vegan products your local store carries to begin incorporating more plant-based foods into your diet and gradually reducing your consumption of animal products. You don't have to go completely vegan from day one. Swap out a few things each week and gradually work your way up from there.
Pro tip: We recommend checking the ingredients of any vegan products you buy, as many can contain a lot of additives and some form of starch to create a nice, solid texture. Starch is likely to raise blood sugar. Also, avoid highly processed foods (e.g., some types of meat substitutes), as these can also cause blood sugar to spike significantly.
Plan your meals
Planning ahead can not only help you stick to this new lifestyle but also ensure you get all the nutrients your body needs. Focus on wholesome plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds.
Get enough protein
Protein is an important nutrient often associated with animal products. However, there are numerous plant-based protein sources, including tofu, tempeh, lentils, chickpeas, and quinoa. Make these tasty foods a part of your meals!
Pro tip: It's always advisable to check the fiber content on the nutrition label of any vegan product you purchase. We recommend a 5:1 carbohydrate to fiber ratio to support balanced blood sugar levels.
Consider dietary supplements
Some nutrients, such as vitamin B12 and omega-3 fatty acids, are difficult to obtain on a vegan diet. Consider taking supplements to ensure you're getting all the nutrients your body needs. It's best to talk to your doctor first to find out which supplements are best for you.
Experience the effects of a vegan diet in an experiment
Want to find out how switching to a vegan diet can change your blood sugar levels? Try an experiment with your Hello Inside app to compare two different foods and see which one your body responds better to. Here are some simple steps you can follow when comparing the effects of two foods:
- Keep the experimental conditions consistent: In a perfect scientific experiment, the initial conditions are identical when testing things. Unfortunately, it's not always possible to achieve this with our bodies or our environment. Try your best to repeat your routine when testing different foods. This should be enough to detect a change in your blood sugar levels.
- Make small changes: When trying to understand the different effects foods have on your body, it's best to take small steps. For example, start by replacing your regular dairy products with vegan alternatives that are rich in protein and high-quality fats. Leave everything else as it is. Then you can really figure out what works best for you!
Give it a try!
Summary: Everyone is unique, find out what works for you
A vegan diet can provide numerous health benefits, including a lower risk of heart disease, cancer, and diabetes. It can also help lower blood sugar levels due to its low glycemic load and high fiber content. If you want to try a vegan diet to lower blood sugar, start slowly, plan your meals, get enough protein, and experiment with which foods work best for you.
As always, you should talk to your doctor before making any major changes to your diet or lifestyle.
