How does a plant-based diet impact blood sugar and nutrition in diabetes?

Hi,

Welcome to icliniq.com.

I read your query and can understand your concern.

I suggest monitoring your HbA1c (hemoglobin A1c), which is crucial for diabetes control. Pay attention to the glycemic load of meals as excessive sugar can get converted into fat, exacerbating diabetes and can potentially lead to muscle loss on a plant-based diet lacking in balanced protein intake.

I suggest the following tips to manage your diet without compromising your overall health:

Do's:

1. Opt for complex carbohydrates such as whole wheat, quinoa, brown rice, oats, and broken wheat (dalia) for their high fiber content, which delays sugar release.

2. Include fiber-rich foods like sprouts, lentils, salads, green leafy vegetables, and whole fruits in your diet.

3. Have small and frequent meals.

4. Engage in brisk walking for a minimum of 30 minutes at least five days a week.

5. Regularly monitor your blood sugar levels.

Don'ts:

1. Avoid sodas, sweet drinks, and tetra-pack fruit juices as they are high in carbs and can increase blood sugar levels.

2. Steer clear of refined carbs like white bread, pasta, and rice, as they are low in fiber and have a high glycemic index.

3. Be cautious of fruit-flavored yogurts, which are often low in fat but high in sugar.

4. Skip breakfast cereals like cornflakes, sugar-coated muesli, and sugar-coated wheat flakes.

5. Avoid honey, maple syrup, jaggery, and added sugar.

6. Stay away from packaged snacks, as they are highly processed and can rapidly raise blood sugar levels.

7. Limit intake of high glycemic index fruits such as banana, chikoo, mangoes, dates, munakka, and raisins (kismis).

8. Exclude starchy vegetables like potatoes, yam (zimikand), colocasia (arbi), beetroot, squash, corn, and sweet potatoes.

9. Reduce salt intake by using less salt in cooking, opting for herbs and spices, and avoiding high-salt commercial soups and gravies.

10. Avoid walking barefoot.

Following these guidelines will help you manage your diabetes while ensuring a balanced and healthy plant-based diet.

Kindly revert to assist you further.

Please feel free to ask if you have any further questions.

Thank you.