The Benefits of a Plant-Based Diet for Managing Diabetes
As a known fact, diabetes has no known cure yet, therefore prevention is the key. Many researchers and experts emphasize the importance of low-cost, effective management strategies to reduce complications and symptoms. Surprisingly there are quite a few numbers of alternative practices in diabetic management which include physical intervention and complementary and alternative medicine (CAM). However, plant-based dietary patterns are thoroughly studied and endorsed by dietitians and scientists, which are undeniably highly effective and recommended as one of the treatments for diabetes that are very popular now.
What is a plant-based diet?
Generally, a plant-based diet focuses on whole grains, legumes, vegetables, and fruits while minimizing or excluding animal products. Unlike a strictly vegetarian diet, it allows for flexibility, filling 2/3 with plant-based foods and 1/3 with lean protein (chicken or fish) or plant protein (tofu or beans) in the plate. This flexible approach, known as a “flexitarian” diet, allows occasional indulgences like cheese pizza or blueberry muffins, but for diabetic patients, it’s best to avoid these.
Emerging evidence suggests that flexitarian diets can reduce high blood pressure and diabetes. Plant-based meals rich in nutrients, antioxidants, and fiber, and low in fat and glycemic index, can reduce glycated hemoglobin, maintain body weight, improve insulin sensitivity, and decrease lipid accumulation. Unlike other therapeutic diets, plant-based diets do not impose strict restrictions on calories, carbohydrates, or serving sizes, making them easier for diabetic patients to follow.
How to serve a plant-based diet?
The principles of a plant-based diet per day are to focus on 4 types of food groups:
- 2–4 servings of fruits
- 3–5 servings of vegetables
- 5–8 servings of whole grains
- 2 or more servings of legumes
Gradually aim to consume 40 grams of fiber daily to enhance gut motility and prevent gastrointestinal symptoms like bloating and gas. If you can’t get enough fiber from your diet, consider fiber supplements. A high-fiber diet helps absorb excess fats and water, regulating cholesterol and blood sugar levels, making it highly recommended for diabetic patients.
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References:
- Evert, A. B., et al. (2019). Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report. Diabetes Care, 42(5), 731-754. https://doi.org/10.2337/dci19-0014
- Barnard, N. D., et al. (2009). A low-fat vegan diet elicits greater macronutrient changes but is comparable in adherence and acceptability with a more conventional diabetes diet. J Am Diet Assoc, 109, 263-272.
- Chen, Z., et al. (2018). Plant vs. animal-based diets and insulin resistance, prediabetes, and type 2 diabetes. Eur J Epidemiol, 33, 883-893.
- Ching, S. M., et al. (2013). Complementary alternative medicine use among patients with type 2 diabetes mellitus. BMC Complement Altern Med, 13, 148. https://doi.org/10.1186/1472-6882-13-148
- Garber, A. J., et al. (2019). Consensus statement by the American Association of Clinical Endocrinologists and American College of Endocrinology on the comprehensive type 2 diabetes management algorithm – 2019 executive summary. Endocr Pract, 25, 69-101.
- Jardine, M. A., et al. (2021). Perspective: Plant-Based Eating Pattern for Type 2 Diabetes Prevention and Treatment. Advances in Nutrition, 12(6), 2045-2055. https://doi.org/10.1093/advances/nmab063
- Lee, V., et al. (2015). Awareness and perception of plant-based diets for type 2 diabetes management. J Nutr Metab, 2015, 236234.
- Rodenas, S., et al. (2011). Blood pressure of omnivorous and semi-vegetarian postmenopausal women. Nutricion hospitalaria, 26(4), 874-883. https://doi.org/10.1590/S0212-16112011000400030
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