What's the Benefit of Veganism for People with Diabetes?

A vegan diet is only based on plant products, such as vegetables, grains, nuts, and fruits. Vegans don’t consume any animal-based foods like dairy products and eggs. Following a vegetarian or vegan diet is not going to cure your diabetes magically, but it might help you improve your condition and offer many benefits over a non-vegan diet. However, you should learn more about the potential benefits of veganism for people with type 2 diabetes it and decide if you want to follow it or not.

Pros and cons of a vegan diet for type 2 diabetes:

Veganism may provide many benefits for you if you have type 2 diabetes, but also can give you some trouble if you’re not careful.

The pros of a vegan diet for type 2 diabetes:

There’s less of a risk you’ll spike your blood sugar when you eat plant-based foods.
Vegan diets are often lower in calories, which can help in maintaining a healthy weight, which improves blood sugar control and reduces the risks of diabetes complications.
Eating plant-based foods improves blood sugar control and insulin response.
A vegan diet reduces your risk of cardiovascular disease, of which people with type 2 diabetes are at a higher risk than people without diabetes.
Vegan diets are lower in cholesterol, low in saturated fat and usually high in soluble fiber.
Vegan diets are generally rich in phytochemicals and antioxidants, which is good for your health.

The cons of a vegan diet for type 2 diabetes:

Vegan diets can have adverse effects on blood sugar if it is rich in simple carbohydrates.
Potential vitamin and mineral loss: they can provide a risk of nutritional deficiencies, such as calcium, zinc, vitamins B12, riboflavin, and D, so you may need to focus on certain foods, or take supplements.
You can’t load your diet just full of starches or carbohydrates, because they’ll impact your blood sugar the most, it’s important to consume enough protein and some healthy fats.
Vegan diets can represent a lack of protein since vegans forego typical protein sources like meat and eggs, they have to incorporate it through different means.

How to follow a vegan diet if you have type 2 diabetes

A vegan diet is healthy and safe if you have diabetes, but it’s important for you to focus on nutrient-dense foods and to monitor your blood sugar levels frequently.
Consult a certified diabetes educator to help guide you.
Don’t consume any overly-processed meat substitutes, because these can be packed with sodium and preservatives.
Watch your portion sizes and your carbohydrate intake, and always read labels.
Beans, leafy greens, lentils, chickpeas, tofu, chia seeds, hemp seeds, pumpkin seeds, kale, quinoa, dried apricots, dried figs, raisins, and fortified breakfast cereals are good iron sources
Best sources of vitamin C are kiwi, oranges, broccoli, strawberries, pineapple, or bell peppers.
It’s important to have a good source of healthy fats in your diet, such as olive, canola, or avocado oil, and polyunsaturated fats, like sunflower, safflower, or sesame oil.
Avoid oils that contain saturated fats,
French fries and cupcakes can be vegan but both still have high sugars levels and a high number of carbs, so the most important is to follow a well-planned, well-balanced, and nutritious vegan diet.

Going vegan can change your life and improve your health, but it doesn’t mean it’s the only option, it’s your decision to make this big change!

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