Plant-based diets, when properly balanced, can help lower LDL (bad) cholesterol levels
A Plant-Based Diet refers to a diet that primarily focuses on consuming whole, minimally processed foods that come from plants. This includes vegetables, fruits, whole grains, legumes, nuts, and seeds. It typically excludes or limits animal products such as meat, dairy, eggs, and seafood.
A Plant-Based Diet is generally considered healthy as it can provide an abundance of nutrients like fibre, vitamins, minerals, and antioxidants while being lower in unhealthy saturated fats and cholesterol. Research suggests that a well-planned plant-based diet may reduce the risk of chronic diseases like heart disease, certain cancers, obesity, and type 2 diabetes.
For diabetics, a Plant-Based Diet can be beneficial. Plant-based foods tend to have a lower glycemic index, meaning they cause a slower rise in blood sugar levels compared to highly processed foods. This can help manage blood glucose levels. Read on as we discuss other ways in which a plant-based diet can help manage diabetes.
10 Ways in which a plant-based diet can be beneficial for people with diabetes:
1. Increased fibre intake
Plant-based diets are typically high in fibre, which can help regulate blood sugar levels by slowing down the absorption of glucose into the bloodstream.
2. Lower glycemic index
Many plant-based foods have a lower glycemic index (GI) compared to animal-based foods. The lower GI means they have a slower and more steady impact on blood sugar levels.
3. Weight management
Plant-based diets are generally lower in calories and saturated fats, which can help with weight management. Maintaining a healthy weight is important for managing blood sugar levels and reducing the risk of developing type 2 diabetes.
4. Reduced inflammation
Plant-based foods are rich in antioxidants and phytonutrients that have anti-inflammatory properties. Chronic inflammation is associated with insulin resistance, a hallmark of type 2 diabetes.
5. Lower risk of insulin resistance
Plant-based diets have been linked to a reduced risk of developing insulin resistance, a condition where cells become less responsive to insulin. Insulin resistance is a major factor in the development of type 2 diabetes.
6. Improved insulin sensitivity
Plant-based diets, especially those with a higher proportion of whole grains, legumes, and vegetables, can improve insulin sensitivity. This means the body can use insulin more effectively to process glucose, resulting in better blood sugar control.
7. Reduced cholesterol levels
Plant-based diets, when properly balanced, can help lower LDL (bad) cholesterol levels. High cholesterol is a risk factor for diabetes and can contribute to complications in people with diabetes.
8. Enhanced gut health
Plant-based diets, which are typically high in fibre, promote a healthy gut microbiome. A diverse and healthy gut microbiome has been associated with better blood sugar regulation and improved overall health.
9. Increased nutrient intake
Plant-based diets encourage the consumption of a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds, providing essential nutrients and antioxidants that support overall health.
10. Antioxidant protection
Plant-based diets are rich in antioxidants, which help fight oxidative stress and reduce damage to cells. Oxidative stress has been linked to diabetes complications, and a plant-based diet can help provide protection against such complications.
In conclusion, a plant-based diet may be beneficial for diabetics. However, it is important to work with a healthcare professional or a registered dietitian to create a personalised meal plan that suits individual needs and ensures proper nutrient intake.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.