A plant-based diet can not only help you maintain your weight but also keep scary diseases at bay. People with diabetes often have difficulty maintaining their plates. Avoiding yummy desserts and sweet dishes is not easy. A vegan or plant-based diet, as the name suggests, has no room for animal products, including meat, dairy, and eggs in any form. A diet high in saturated fats, cholesterol, and calories hinders the progression of medications and also increases the risk factors for such chronic conditions.
Obesity is the result of a poorly managed diet, and we don’t need research or proof to understand all the disasters obesity can bring.
While facing the challenges of the chaotic times of the pandemic, people gradually shifted to the essential effects of consuming a vegan diet for ethical and health reasons. Lower risk of diabetes is one of the many advantages included in the “vegan way of eating.”
Hence, we have the vegan diet chart and facts that prove its importance. Yes, it is not easy to maintain these, and that is why you can find ways to stick to an organic routine at the end of this article.
Vegan diet chart
Carbs, protein, and fat (healthy ones, please!) must be on your vegan diet chart. Mentioned below are the items that you can include in your meals, snacks, and even dessert (again, healthy ones please!):
- For carbs, you can include whole grains (for bread, pasta, or chapati), rice, quinoa, potatoes, oats, seasonal fruits, and corn in your diet.
- When it comes to proteins, there are many options other than animal products: soybeans or soybean products like tofu; lentils; beans; peanuts; peas; tree nuts and seeds; and plant-based meal alternatives.
- A vegan diet is typically low in saturated fat and high in healthy fats, such as those found in nuts, seeds, and avocados, which can help to improve insulin sensitivity. You can also add plant-based spreads and coconut to your meals, desserts, and more.
Let us also help you plan your meals for the day
Breakfast: cherry chocolate coconut milk chia pudding, eggless French toast with fresh fruit, or ultimate high-protein breakfast burritos
Lunch: the vegan sandwich, quinoa salad with peanut dressing, forbidden rice, tempeh or tofu, and a vegetable power bowl.
Dinner: spaghetti squash stir-fry with broccoli, black bean meatballs, vegan Thai yellow curry chickpeas, and potatoes
SNACKS: For snacks, you can go for peanut butter protein mug cake, peanut butter shake, multigrain bread with peanut butter, peanut butter banana brownies, or chocolate almond butter protein balls.
What should you be aware of?
It is important to note that a vegan diet may be low in certain nutrients, such as vitamin B12, iron, calcium, and omega-3 fatty acids. It is important to talk to a healthcare professional before making any drastic changes to your diet and to make sure you are getting enough of these nutrients. Vegans should consider taking a multivitamin, a vitamin B12 supplement, and consuming foods fortified with vitamin B12. Iron and calcium can be found in leafy green vegetables, and Omega-3 fatty acids can be found in flaxseeds, chia seeds, and walnuts.
A study published in the Journal of General Internal Medicine found that a vegan diet was associated with a lower risk of type 2 diabetes. The study followed over 73,000 participants for an average of 5.8 years and found that vegans had a 62% lower risk of developing diabetes compared to non-vegans.
Another study published in the Journal of the Academy of Nutrition and Dietetics found that a vegan diet improved glycemic control in people with type 2 diabetes. The study included 99 participants with type 2 diabetes, and after 16 weeks on a vegan diet, they had a significant reduction in their haemoglobin A1c levels, a marker of long-term blood sugar control. The study also found that participants had a substantial reduction in their medication requirements, indicating that a vegan diet may be an effective way to manage diabetes.
Maintaining a vegan diet routine
Cravings can be tricky and tempting. Consuming a well-planned vegan diet is not everything that can do the job for people with diabetes. You need regular meditation of atleast 10-30 minutes depending on your schedule. Also, there has to be a suitable workout and hobbies that keep you mentally and physically stable. Once your mind is balanced, you can easily beat the cravings. And the magic of this is- the moment you are consistent with healthy habits you will feel bad for people who consume junk instead of getting tempted to grab a bite. Simple, isn’t it? All you have to do is shift your focus to a healthy way of living.
(The writer, Dr. Sanjay Aggarwal, is the joint secretary of National Research Society for the Study of Diabetes in India)
