Reviewed by registered dietitian Karen Ansel, MS, RDN
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As someone living with Latent Autoimmune Diabetes in Adults (aka LADA), I know how much impact diet can have on my blood sugar management. So when I decided to try a plant-based diet for two weeks, I was intrigued. I was also skeptical and a little nervous.
Would eliminating animal products, including the high-protein, low-carb staples I relied on, help or hurt my blood sugar? Here’s what I’ve learned on my plant-based journey, including the surprising benefits, unexpected challenges, and how I’ve adapted them to my blood sugar goals.
The learning curve
Understanding Carbs and Blood Sugar
One of my first realizations was how high in carbs a plant-based diet can be. Legumes, whole grains, and non-starchy vegetables are excellent sources of protein and plant fiber. According to the American Diabetes Association, foods high in fiber, such as whole grains and vegetables, help regulate blood sugar levels by slowing the absorption of carbohydrates. At the same time, these foods also contain carbohydrates that can affect blood sugar levels.
After some trial and error, I learned to pair high-carb foods with fiber, fat, and protein to slow digestion and stabilize blood sugar. For example, if I was making whole grain pasta and red sauce for dinner, I would add a side of steamed broccolini with garlic and red peppers to balance.
Related: Can You Eat Carbs When You Have Diabetes? What dietitians have to say
Finding Protein Sources
Getting enough protein was another challenge. Balancing my protein intake was key to staying full and maintaining my energy. So, I relied heavily on tofu and legumes. But I’ve also experimented with plant-based protein powders. As a bonus, the variety introduced me to new recipes and flavors that I had never explored before. For example, tacos with oyster mushrooms, pickled onions and habanero peppers have become a new family favorite.
Related: 7-Day High-Protein Plant-Based Meal Plan, Created by a Registered Dietitian
The advantages
Balanced blood sugar
One of the most rewarding results of adopting plant-based products has been seeing improved blood sugar stability. By focusing on whole, fiber-rich foods, I was able to avoid major blood sugar spikes after meals, even when my meals were higher in carbs. This makes sense, especially since research has shown that plant-based diets can improve overall blood sugar control. For some people, a healthy plant-based diet may even reduce the risk of developing diabetes.
Improved energy
At the end of the two weeks, I noticed a significant increase in my energy. I had more restful sleep and felt more rested. It wasn’t just physical energy. I felt mentally sharper, likely due to the variety of whole foods and nutrients in my diet, as well as fewer sudden spikes and drops in my blood sugar levels.
Plus, I snacked less before bed. But it’s not just me. A small study found that when people ate a minimally processed, low-fat plant-based diet, they consumed fewer calories than people on a low-carb, animal-based diet.
Better digestive health
Another pleasant surprise was the impact on my digestion. A high-fiber diet, a hallmark of the plant-based diet, kept things running smoothly and reduced bloating. Research has shown that when people with diabetes eat a high-fiber diet, the numbers of certain good gut bacteria increase, while the amounts of harmful gut microbes decrease. In addition to promoting better gut health, this change could also indirectly benefit blood sugar regulation.
The challenges
Navigating Social Situations
Socializing while following a plant-based diet has proven tricky. Many restaurants didn’t offer diabetes-friendly plant-based options, and explaining my dietary needs seemed like a chore. Preparing snacks in advance and researching restaurant menus helped me stay on track. My friends were also kind enough to accommodate me if I asked.
Tedious meal prep
Eating a plant-based diet required more planning and preparation than I was used to. Cooking legumes, experimenting with new recipes and ensuring balanced meals required extra effort. To save time, I started cooking pantry staples like roasted vegetables, quinoa, and chickpeas. I also bought some canned beans and a few pantry staples, which made meal prep quicker.
Related: 17 Diabetes-Friendly and Plant-Based Dinners
Should You Try a Plant-Based Diet If You Have Diabetes?
Switching to a plant-based diet as a person with diabetes has been an eye-opening experience.
Although it came with challenges like high-carb meals and extra prep time, the benefits, including more energy, better digestion, a more varied diet, and overall lower blood sugar, were worth it.
If you plan to eat plant-based foods, start slowly and focus on balanced meals with a combination of carbohydrates, fiber, protein, and healthy fats. And remember, it’s always a good idea to consult a dietitian or your healthcare provider before making any significant changes to your diet.
Would I go completely plant-based? Probably not full time, but I will definitely incorporate more plant-based meals into my routine. Experience has proven that even small changes in your diet can make a big difference in how you feel!
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