Vegan Diet Glucose Levels: What's The Deal?

A vegan diet is a plant-based diet that cuts out meat, dairy, and animal products. While a vegan diet can be a nutritious way of eating, it requires careful planning to ensure nutritional needs are met. For people with diabetes, following a vegan diet requires an extra layer of planning. This is because people with diabetes need to keep their carb intake consistent throughout the day, as carbs affect blood sugar levels more than protein and fat. A vegan diet will naturally be higher in carbs than an omnivorous diet, so it is important to moderate intake to maintain healthy blood sugar levels.

Portion sizes of grains and starchy vegetables

Grains and starchy vegetables are a great source of fibre and other valuable nutrients, but they also contain more carbohydrates than their non-starchy counterparts. Eating them in excess can raise blood sugar and contribute to weight gain and hypertension (high blood pressure).

For most people, eating up to half a cup of cooked starchy vegetables per day can provide essential nutrients without any risks. However, if you have diabetes or are watching your weight, it's best to eat these foods in moderation.

Starchy vegetables include potatoes, corn, and squash, while non-starchy vegetables include leafy greens, zucchini, asparagus, and tomatoes.

When it comes to portion sizes, it's recommended that you limit your intake of starchy vegetables to a quarter of your meal plate. This equates to about half a cup of cooked starchy vegetables per day for most people. For those with diabetes or weight concerns, it's even more important to monitor your portion sizes and limit your intake of these foods.

In addition to portion sizes, the way you cook starchy vegetables can also make a difference in their nutritional value and impact on your blood sugar. Baking, boiling, steaming, or microwaving starchy vegetables may reduce their starch content, while frying or deep-frying them generally does not.

It's also important to note that grains can be broken down into whole grains and refined grains. Whole grains, such as whole wheat, wheat bran, and oats, contain all three parts of the grain: the bran, germ, and endosperm. Refined grains, on the other hand, only contain the endosperm, which is the starchy part of the grain. As a result, whole grains are much more nutritious and can help you feel full and satisfied after eating.

Refined sugars and grains

To keep glucose levels low and slow, it is best to consume high-fibre carbohydrates. These include soybeans, legumes, chia seeds, wheat bran, non-starchy vegetables, nuts, seeds, avocado, and seitan.

It is also important to note that even "healthy" foods can have added sugars. For example, dried fruit can contain a lot of sugar, and even "low-sugar" or "low-glycemic" products can still contain added sugars. Therefore, it is important to carefully read nutritional labels and be mindful of the amount of added sugars in your diet.

Additionally, the amount of processing that grains undergo can impact glucose levels. Studies have shown that the more processed a grain is, the greater the increase in glucose and insulin elevation. Thus, it is advisable to choose whole grains and unrefined foods, which cause less of a glucose spike.

In summary, to prevent glucose spikes, it is important to limit the consumption of refined sugars and grains and to choose high-fibre, low-glycemic index carbohydrates instead. This can help to keep glucose levels stable and within a healthy range.

Adding fat and protein to carbs

A vegan diet can be a healthy choice, but it requires careful planning to ensure you're getting all the necessary nutrients. One important consideration is managing blood sugar levels, especially if you have diabetes. Here are some tips for adding fat and protein to carbs to stabilise blood sugar levels on a vegan diet:

• Pair carbs with fats and proteins: Combining carbohydrates with fats and proteins can help minimise blood sugar spikes and crashes. For example, have cream cheese on a bagel, avocado on toast, or spinach in pasta. This slows down the breakdown of starches and sugars into glucose, keeping blood sugar levels more stable.
• Choose the right carbs: Opt for complex carbohydrates like whole grains, vegetables, legumes, and fruits. These take longer to digest and have a slower impact on blood sugar levels compared to simple carbs like table sugar and refined grains.
• Add protein to your meals: Include protein-rich foods like soybeans, tofu, tempeh, beans, lentils, nuts, and seeds in your meals. Protein slows gastric emptying, triggers the release of hormones that improve blood sugar control, and enhances insulin sensitivity.
• Include healthy fats: Avocados, nuts, seeds, olive oil, and plant-based spreads are great sources of healthy fats. They help to slow digestion and reduce the rate at which glucose enters the bloodstream.
• Preload your meals: Consider having a small serving of protein or fibre 30 minutes before a carb-rich meal. This can help further reduce post-meal blood sugar spikes. For example, have a small handful of nuts or a side of steamed vegetables before digging into a bowl of pasta.
• Experiment with different combinations: Everyone's body is unique, and you may find that certain combinations of carbs, fats, and proteins work better for you than others. Use a continuous glucose monitor to test your blood sugar responses to different foods and find what works best for you.
• Balance your meals: Ensure that each meal and snack contains a healthy balance of carbs, fats, and proteins. This will help manage blood sugar levels and keep you feeling full and satisfied.

Nutrient deficiencies

People who follow vegan diets are at a greater risk of developing certain nutrient deficiencies, particularly vitamin B12, vitamin B6, niacin, iron, calcium, omega-3 fats, iodine, and zinc, which are more prevalent in animal-based foods. However, careful planning can ensure vegans meet their nutritional needs.

Vitamin B12

Vitamin B12 is commonly found in animal products, so vegans may need to supplement their diet with vitamin B12. Fortified nutritional yeast and cereals, as well as tempeh, are vegan sources of B12.

Vitamin B6

Chickpeas, potatoes, bananas, and fortified cereals are good vegan sources of vitamin B6.

Iron

Fortified cereals, white beans, dark chocolate, lentils, spinach, and tofu are iron-rich foods suitable for vegans.

Calcium

Vegans can get calcium from fortified orange juice, tofu, fortified cereals, turnip greens, and kale.

Omega-3 Fats

Chia seeds, flaxseeds, canola oil, soybean oil, and edamame are vegan sources of omega-3 fats.

Iodine

Seaweed, iodized salt, soy milk, and almond milk can provide vegans with sufficient iodine.

Zinc

Fortified cereal, pumpkin seeds, cashews, chickpeas, almonds, and kidney beans are vegan sources of zinc.

Additionally, it can be challenging for vegans to consume adequate protein and a good variety of amino acids. However, this can be addressed by including a variety of plant-based protein sources in the diet, such as soy, legumes, nuts, seeds, and grains.

High-carb content

A vegan diet is typically high in carbohydrates, which can cause a rise in blood glucose levels. While carbohydrates are not inherently unhealthy and can be part of a healthy diet, it is important to moderate your intake to maintain healthy blood sugar levels.

Plant-based diets are usually based on plants, including vegetables, fruits, grains, and legumes. These food groups contain varying amounts of carbohydrates, which can cause a spike in blood glucose levels if consumed in excess. For example, starchy vegetables like potatoes, yams, and squash are fairly carbohydrate-dense and can lead to elevated glucose levels. Similarly, grains such as rice, rye, quinoa, oats, and corn can also significantly impact blood sugar levels.

Additionally, processed grains found in bread and pasta can cause a significant postprandial spike in blood glucose. This is because processed grains are often refined, and the more refined a grain is, the greater the increase in glucose and insulin elevation. As a result, it is recommended to choose carbohydrates wisely, emphasising high-fibre and low-glycemic options.

Furthermore, it is easy to overdo it on carbs when following a vegan diet. Plant foods tend to be higher in carbohydrates than animal-based foods, so a vegan diet will naturally contain more carbs than an omnivorous diet. If you consume a lot of highly processed vegan foods, it can be challenging to stay within the recommended carbohydrate intake.

To manage blood glucose levels while on a vegan diet, it is crucial to monitor your carbohydrate intake and choose your carbs wisely. Opt for high-fibre, low-glycemic foods, such as whole grains, legumes, and non-starchy vegetables. Additionally, pairing carbohydrates with protein and healthy fats can help blunt glucose spikes. Including a variety of plant-based proteins in your diet, such as soybeans, beans, nuts, and seeds, ensures you get all the essential amino acids and helps reduce the effects of carbs on your blood sugar.

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