Vegan Diet: Stabilizing Blood Sugar, Healthy Eating Tips

A vegan diet can be a great way to balance your blood sugar levels. Eating a variety of whole foods, such as green leafy vegetables, whole grains, legumes, nuts, and seeds, can provide essential vitamins, minerals, and fibre, which help regulate blood glucose. However, it's important to be mindful of carbohydrate intake and avoid processed foods high in sugar and refined carbohydrates, as these can cause blood sugar spikes.

Eat protein with every meal

Eating protein with every meal is a great way to stabilise blood sugar levels. Protein slows down digestion, which in turn, promotes blood sugar regulation. It is important to eat a balanced meal, and eating protein with carbohydrates can help to stabilise blood sugar.

Protein and fat eaten with carbohydrates will slow digestion, and this will also boost your body's ability to absorb vital nutrients. It will also help you feel full for longer, reducing your desire to snack or overeat.

There are plenty of vegan protein sources to choose from. Legumes, such as chickpeas, black beans, kidney beans and lentils, are a great source of protein and fibre. They are also complex carbohydrates, which are slow-release and will keep blood sugar steady.

Nuts and seeds are another excellent source of protein and healthy fats. Try almonds, walnuts, cashews, hemp seeds, chia seeds, pumpkin seeds and sunflower seeds. Nut butters are also a tasty option, and can be paired with fruit to help stabilise blood sugar.

Tofu is another good source of protein for vegans, and can be added to meals to help slow digestion and stabilise blood sugar.

It is important to vary your protein sources to ensure you are getting all the essential amino acids. A blood glucose monitor can be a useful tool to help you understand how your body is reacting to different foods.

Choose low-GI foods

Choosing low-GI foods is one of the most important strategies for stabilising blood sugar on a vegan diet. Low-GI foods are those that release glucose slowly, preventing spikes in blood sugar and providing a consistent source of energy. Here are some tips for incorporating more low-GI foods into your vegan diet:

Choose Whole Grains

Whole grains such as brown rice, oats, quinoa, buckwheat, rye bread, and chickpea pasta are excellent choices for stabilising blood sugar. They are high in fibre, which slows down the digestion process and leads to a smaller fluctuation in blood sugar compared to refined carbohydrates. Whole grains also provide a good source of complex carbohydrates, which are broken down more slowly by the body, preventing rapid spikes in blood glucose levels.

Include More Beans and Legumes

Beans, lentils, chickpeas, and other legumes are excellent sources of fibre, complex carbohydrates, and protein. They help to keep blood sugar steady and provide sustained energy without crashes. Additionally, they are highly versatile and can be used in dips, soups, salads, and even desserts.

Opt for Low-GI Fruits

While fruits contain natural sugars, some options are better than others for stabilising blood sugar. Berries, for example, are low in sugar and high in fibre, making them a nutritious choice that won't cause dramatic blood sugar spikes. Other low-GI fruits include apples, oranges, and pears.

Healthy Fats and Protein

Incorporating healthy fats and protein into your meals can also help to stabilise blood sugar. Nuts, seeds, avocados, olive oil, and plant-based spreads are good sources of healthy fats that slow digestion and prevent blood sugar spikes. Meanwhile, protein sources such as tofu, nuts, seeds, and plant-based meat alternatives can help slow digestion and promote blood sugar regulation.

Herbs and Spices

Certain herbs and spices, such as cinnamon and turmeric, have been shown to improve insulin sensitivity and enhance the body's ability to respond to insulin. Cinnamon, in particular, can help to blunt blood sugar spikes and improve insulin sensitivity.

Read Labels Carefully

When choosing packaged foods, be sure to read the labels carefully. Look for options with minimal added sugars and processed ingredients. Opt for whole-food, plant-based options that are naturally rich in fibre and complex carbohydrates.

Incorporating these low-GI foods into your vegan diet can help stabilise blood sugar levels, providing sustained energy and improving overall health.

Eat a balanced meal

Eating a balanced meal is key to stabilising blood sugar on a vegan diet. This means including a source of protein and/or fat alongside your carbohydrates. Doing so will slow digestion and blunt blood sugar spikes, keeping your blood glucose levels consistent.

A good rule of thumb is to eat equal-sized portions of protein and carbohydrates. For example, you could pair your banana with some peanut butter, or add tofu and avocado to a potato dish.

When it comes to choosing carbohydrates, opt for complex carbs like sweet potatoes, quinoa, and broccoli. These foods will slowly release glucose into your bloodstream, preventing spikes in blood sugar. Whole grains like oats, brown rice, and buckwheat are also a good choice, as they are high in soluble fibre and slower to digest.

To incorporate more protein into your meals, opt for tofu, nuts, hemp seeds, chia seeds, and plant-based meat alternatives. These foods will help you feel fuller for longer, reducing cravings for high-carbohydrate foods.

Don't forget about healthy fats, either. Nuts, seeds, avocados, olive oil, and coconut are all good sources of healthy fats that can help slow digestion and prevent blood sugar spikes.

By including a balance of carbohydrates, proteins, and healthy fats in your meals, you'll be well on your way to stabilising your blood sugar on a vegan diet.

Eat appropriate amounts of carbs

Eating the right amount of carbohydrates is crucial for stabilising blood sugar levels. This is because the amount of carbohydrates you eat directly impacts your blood glucose levels. Eating too many carbohydrates can lead to spikes in blood sugar, as the body struggles to process the excess glucose. Therefore, it is important to match your carbohydrate intake with your activity level. If you lead a sedentary lifestyle, you are likely to require fewer carbohydrates than someone who is more active.

A good way to stabilise blood sugar is to eat a balanced meal that combines carbohydrates with protein and/or fat. This is because protein and fat slow down the digestion of carbohydrates, preventing spikes in blood sugar. For example, you could pair a banana with peanut butter, or add tofu and avocado to a potato dish. It is recommended that you eat equal-sized portions of protein and carbohydrates to ensure you are getting enough protein to counteract the carbs.

It is also important to be mindful of the type of carbohydrates you are consuming. Refined carbohydrates, such as white flour, white rice, white pasta, pastries and doughnuts, are highly processed and can cause wild blood sugar swings. Instead, opt for whole-food alternatives such as rye bread, chickpea pasta, and quinoa. These unrefined carbohydrates are rich in fibre and will not cause a spike in blood sugar.

In addition, it is worth considering the glycaemic index of foods. The glycaemic index measures how quickly a food raises your blood sugar levels. Foods with a high glycaemic index, such as refined sugar and refined carbohydrates, will raise blood sugar very quickly. On the other hand, foods with a low glycaemic index, such as complex carbohydrates, release glucose slowly into the bloodstream, helping to keep blood sugar levels stable. Examples of complex carbohydrates include sweet potatoes, quinoa, and broccoli.

Get plenty of exercise

Exercise is one of the most effective ways to stabilise blood sugar on a vegan diet. It helps to use up excess glucose stored in the muscles and primes the body to accept incoming carbohydrates. This movement of sugar from the blood into the muscles helps to prevent blood sugar spikes.

Exercise has both short and long-term benefits for blood sugar levels. Physical activity after a meal will rapidly reduce blood glucose, while consistent exercise will ensure your body is always ready to accept incoming carbs. The body will be more adept at dealing with dietary carbohydrates if you exercise regularly.

To benefit from exercise, you don't need to dedicate large amounts of time to it. Even shorter sessions can be beneficial. For example, try three 10-minute sessions a day, five days a week, with a goal of 150 minutes per week. You can also try "exercise snacks", where you break up sitting time every 30 minutes for just a few minutes of light walking or simple resistance exercises like squats or leg raises.

If you have problems with blood sugar management, it's a good idea to check your levels before and after exercising. This will help you understand how your body responds to different activities and prevent blood sugar levels from getting too high or low.

Frequently asked questions