Can a plant-based diet benefit diabetic individuals?

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First, you need to keep track of your HbA1c (glycated hemoglobin) to check whether your blood glucose levels are under control. The glycemic load of your meal is important as excess sugar will get converted to fat and increase the risk of diabetes (a condition in which there is increased blood glucose levels). In that case, a plant-based diet works but not as a whole because it comes with added carbs, so you must choose the right source.

I suggest the following tips to manage your intake without getting worried:

Do's:

1. Consume complex carbohydrates like whole wheat, quinoa, brown rice, oats, and broken wheat (dalia) because they are high in fiber, and fiber helps delay the process of sugar release from foods.

2. Other fiber-rich foods like sprouts, lentils, salads, green leafy vegetables, and whole fruits should be included in the diet.

3. Small and frequent meals should be taken.

4. Going for a brisk walk for a minimum of 30 minutes five days a week is compulsory.

5. Regular self-monitoring of blood sugar levels is extremely important.

Dont's:

1. Sodas and sweet drinks like aerated drinks and tetra-pack fruit juices should be avoided because they are high in carbs, which can increase blood sugar levels. Also, their high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver, and other diseases.

2. Refined carbs like white bread, pasta, and rice are low in fiber and are high in glycemic index. This combination can result in high blood sugar levels.

3. Fruit-flavored yogurts are usually low in fat but high in sugar.

4. Breakfast cereals like cornflakes, sugar-coated muesli, and sugar-coated wheat flakes should be avoided.

5. Honey, maple syrup, jaggery, and sugar should be avoided.

6. Packaged snacks are typically highly processed foods made from refined flour that can quickly raise your blood sugar levels and hence should be avoided.

7. Fruits like bananas, chickoo, mangoes, dates, munakka, and raisins (Kismis) are high in glycemic index as well as glycemic load and thus should be avoided.

8. Starchy vegetables need to be avoided like potatoes, yam (Zimikand), colocasia (arbi), beetroot, squash, corn, and sweet potatoes.

9. Eat less salt. Use less salt in cooking and replace salt with other herbs and spices. Cut out commercial soups and gravies, which have a very high salt content. Instead, use a salt substitute.

10. Do not walk barefoot.

I hope this helps.

Do get back in case of any further queries.

Thank you.