Vegan diets can reduce and reverse diabetes symptoms

Over the past few years, several studies have shown the benefits of vegan diets over traditional American diets. Dr. Neal Barnard is one of the many medical professionals researching and advocating for vegan diets as interventions and solutions to many chronic health problems especially diabetes. Results have shown that veganism, eliminating all animal byproducts from the diet, is a significantly healthier option than typical high fat American diets in preventing obesity and the onset of type 2 diabetes. In fact, evidence indicates that vegan diets not only help prevent the onset of diabetes but they reduce and reverse the symptoms of diabetes as well. While going vegan is not an optimal option for everyone, there are a couple lessons that can be learned from studying the vegan diet and its relationship with diabetes. There are countless benefits of cutting out animal products in a diabetic diet, but there are certain concerns one must be aware of when implementing these dietary changes.

Benefits of a vegan diet for a diabetic

View slideshow: Vegan diabetic food options

The most obvious benefit of maintaining a vegan diet is that it promotes a healthy weight. For type 2 diabetes, this is one of the primary objectives that doctors set for their patients. Vegans, on average, have a Body Mass Index (BMI) that is five points lower than that of meat-eaters. This five point gap represent the difference between a “normal” weight and an “overweight” or “obese” weight. In addition to promoting healthy weight, veganism reduces the risk factors for heart disease and diabetes complications. Excess calories and fats, especially from animal products, causes the body to respond with a rise in blood glucose which can result in hyperglycemia and nerve, kidney, and liver damage. Lastly, vegan diets improve blood glucose and A1C levels and increase insulin response. In fact, it lowers blood sugar more than the American Diabetic Association’s recommended diet!

How to be a vegan diabetic

While veganism naturally promotes a healthier lifestyle, there are some things diabetics must remain conscious of when planning their meals. Many vegan-friendly food items are too high in carbohydrates and sugar to be suitable for a vegan diabetic, and vegans must pay close attention to their intake of certain vitamins and nutrients.

What to eat:

High fiber foods: whole wheat, bran, oats, beans, broccoli, and other vegetables
Heart healthy oils: monosaturated oils like canola oil, olive oil, and peanut oil
“good” fats: avocados, walnuts, pecans, almonds, and olives
Fruit in moderation: 1 serving size=15g carbohydrates= 1 ¼ cup of strawberries= 1 ¼ cup of watermelon= ¾ cup of pineapple= ½ medium banana= ½ cup of mango

When switching to a vegan diet, an uninformed person can easily become deficient of essential nutrients. Here is some food you can eat to make sure you still get your recommended daily amount of vitamins:

Vitamin B 12: found in most animal products; most important vitamin for vegans to be aware of Other sources: nutritional yeasts, fortified cereals, fortified soy milk, miso, supplements
Calcium: found mostly in dairy product
- bok choy, broccoli, kale, mustard greens, okra
- tofu: 4 ounces= 1 cup of milk
Vitamin D: daily doses can be absorbed by spending 15 minutes a day in natural sunlight
Iron: beans, lentils, and spinach

Food to avoid

Food containing trans fats such as processed food and baked goods
Food high in sodium such as processed or packed goods; aim for less than 2000mg per day
Food high in sugar and carbohydrates such white bread products and sugary cereal and fruit
Soy that is high in fat; be sure to check nutrition labels

Healthy ways to switch diets

Before making any significant dietary change, be sure to consult a doctor or a dietician in order to come up with personalized and achievable plan. Slow and progressive steps help ensure the sustainability of a dietary regimen and can guarantee its success. Making drastic, sudden, and uninformed changes will likely result in only short-term outcomes and can be difficult to maintain. Understand what you’re eating and why it’s healthy. Knowing how to read nutrition labels, measure food portions, and determine the vitamin content of foods is essential for success in lowering blood glucose levels and increasing insulin production and efficiency. Going completely vegan might not be a desirable option for everyone. Learning the benefits and consequences of food choices can help you decide what level of commitment and achievement you have for your dietary goals.

Dallas vegan-friendly restaurants and resources

http://dallasvegan.com/