How can plant-based diet help diabetic individuals?

Question

Hi doctor,

I have recently been diagnosed with diabetes and I am exploring dietary options. Can you provide personalized advice on adopting a plant-based diet to manage diabetes? Specifically, what plant-based foods or nutrients should I focus on, and are there any considerations or precautions that I should take to ensure my nutritional needs are met while managing diabetes?

Answer 1

Hi,

Welcome to icliniq.com.

We will pay close attention to your worries and address all your questions with utmost care.

First, you need to keep track of your HbA1c (glycated hemoglobin) for diabetes control. Anything excess or less is not important, but the glycemic load of your meal is important as excess sugar will get converted to fat and increase blood glucose levels. I suggest a few tips to manage your intake without getting worried about cholesterol.

Do's -

Consume complex carbohydrates like whole wheat, quinoa, brown rice, oats, and broken wheat (dalia) since these are high in fiber and fiber helps in delaying the process of sugar release from foods.
Other fiber-rich foods like sprouts, lentils, salads, green leafy vegetables, and whole fruits should be taken in the diet.
Small and frequent meals should be taken.
Going for a brisk walk for a minimum of 30 minutes five days a week is compulsory.
Regular self-monitoring of blood sugar levels is extremely important.

Don't's -

Sodas and sweet drinks like aerated drinks, and tetra pack fruit juices should be avoided in the diet because they are high in carbs, which increases blood sugar. Also, their high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver, and other diseases.
Refined carbs like white bread, pasta, and rice are low in fiber and they are high in glycemic index. This combination can result in high blood sugar levels.
Fruit-flavored yogurts are usually low in fat but high in sugar.
Breakfast cereals like cornflakes, sugar-coated muesli, and sugar-coated wheat flakes should be avoided.
Honey, maple syrup, jaggery, and sugar should be avoided.
Packaged snacks are typically highly processed foods made from refined flour that can quickly raise your blood sugar levels.
Fruits like banana, chikoo, mangoes, dates, munakka, and raisins (Kismis) are high in glycemic index as well as glycemic load and thus needs to be avoided.
Starchy vegetables need to be avoided like potatoes, yam (Zimikand), colocaisa (Arbi), beetroot, squash, corn, and sweet potatoes.
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.
Do not walk barefoot.

I wish you good health.

Thank you.