Living with diabetes can lead to big changes in how you live and what you eat. The focus shifts to blood glucose levels and choosing your health over things you might normally want.
This can leave some frustrated but it’s important to note that you have an unspoken ally. There is a food group that is there to help you thrive.
Check out these 3 truths about moving to eating a plant-based diet!
3 Truths About Eating a Plant-based Diet
One of the best changes you can make to your eating habits when finding out you are living with diabetes is to move to a plant-based lifestyle. Meat can be extremely problematic for both your short-term and long-term health.
Making a move to a plant-based lifestyle can change your health in the immediate future and over the course of time as well. We want to share some truths about eating plant-based while living with diabetes that you might not be aware of. And if you are interested in trying intermittent fasting to reduce chronic disease risk, lower blood glucose values, and improve metabolic health, here are some tips to get you started.
Truth #1: Fruit is Acceptable for People Living with Diabetes
When you are looking at plant-based eating, your first question may be about the impact of fruit on your diabetes. While many will reference the high glucose content in most fruits, it’s not detrimental as you might have been lead to believe.
In fact, a plant-based diet that includes fruits can work wonders for your overall health. “Not only is fruit packed with vitamins, minerals, fiber, and water -- all things that our bodies need -- but the natural sugars from fruits are actually one of the secrets that can help you reverse insulin resistance, prediabetes and type 2 diabetes.” Find out which fruits to add to your diet here.
Mango Banana Spinach Breakfast Bowl Recipe
- 1 cup banana
- 1 cup mango
- 1 cup spinach
- 1/4 cup blueberries
- 2 tbsp goji berries
- 1 tbsp cocoa nibs
- 1 tbsp ground flaxseeds
- 1 tbsp Amla Green
- In a bowl place the spinach, mango, and banana.
- Top with blueberries, goji berries, cocoa nibs, Amla Green, and flaxseeds.
- Enjoy your hydrating fruit bowl!
To add additional flavor top with cinnamon, nutmeg, or cayenne
Looking for more on eating fruit while living with diabetes?
- Fruits to try when living with diabetes
- 13 best tropical fruits for blood glucose levels
- 10 winter fruits to add some sweet and sour to your diet
Truth #2: Going Plant-based Isn’t a Sacrifice
So often when people think of moving to a plant-based lifestyle, they think of everything they will have to give up. In fact, for many the idea of a plant-based diet brings up mental pictures of big salads and piles of spinach heaped up onto a plate.
While you can definitely enjoy a hearty salad, eating plant-based does not mean you will live on salad and steamed vegetables alone. There are some incredible recipes out there for those who go plant-based that are packed with flavor! And if you do love salads, head to this article for four simple salad recipes you will love to eat.
3 Bean Chile Recipe
- 1/4 cup vegetable broth, low-sodium
- 3 cups onion
- 6 cloves garlic
- 1 green bell pepper
- 1 red bell pepper
- 1/2 cup chili powder
- 2 tbsp ground cumin
- 1/4 tsp oregano
- 1 1/2 tsp sweet paprika
- 3 cups pinto beans (cooked)
- 3 cups red kidney beans (cooked)
- 3 cups black beans (cooked)
- 3 cups canned diced tomatoes, low-sodium
- 1/2 cup tomato paste
- 1/2 cup canned green chili
- 2 cups water
- 1/2 tsp ground black pepper
- 1 tbsp Amla Green powder
- In a large saucepan over medium heat, heat up the vegetable broth. Add the onion, green and red bell pepper, and garlic.
- Sauté, stirring until the onions are soft. This should take 5 to 7 minutes.
- Add the seasonings, all beans, diced tomatoes, tomato, green chilis, Amla Green powder, and water.
- Bring to a boil, reduce heat and simmer for 30 to 40 minutes.
- Serve in bowls.
Looking for more savory plant-based recipes?
Truth #3: Going Plant-based Won’t Take Away Your Desserts
One of the big areas people change things up when living with diabetes is to cut down on sweets and treats. Many of the treats that used to be acceptable are now off limits. The good news is there are still many plant-based sweet tooth friendly treats you can enjoy.
When moving to a plant-based diet you open many doors to sweet treats that aren’t harmful to your health. Here is a recipe you can try as well as a few additional ones to add to your menu.
Plant-based Christmas Cookies
- 1 cup bananas (2 medium ripe (spotted), peeled and mashed)
- 1/4 cup medjool dates (3 pitted and softened in hot water, if necessary)
- 1 tbsp ground flaxseed
- 1 tsp cinnamon
- 1 1/2 cups rolled oats
- 1 tbsp Amla Green powder
- Preheat the oven to Bake at 350°F, and line a baking sheet with parchment paper or a silicone baking mat.
- In a food processor or large mixing bowl, combine the chopped bananas, pitted (and softened) dates, ground flaxseed, Amla Green powder and cinnamon. Blend or stir until the mixture is smooth and wet.
- If using a food processor, transfer the mixture to a mixing bowl. Add the rolled oats to the wet ingredients, and stir until they’re thoroughly mixed.
- Divide the batter into 8 equal portions, and place them on your prepared baking sheet, evenly spaced. Each portion will be roughly 2 heaping tablespoons.
- The cookies will not change shape in the oven, so flatten them out and gently shape them into cookies before baking.
- Bake for about 12 minutes, or until the cookies’ edges begin to brown slightly.
- Remove the pan from the oven and allow it to cool for 10 minutes.
- Transfer the slightly cooled cookies to a wire rack to cool completely.
- Serve these warm and enjoy!
Looking for more plant-based sweet tooth friendly recipes?
- Creamy Chia Seed Pudding
- Tropical Paradise Breakfast Bowl
- All Day Energy Bowl
- Antioxidant Acai Bowls
And if you want three additional recipes that you can make for yourself or bring to your holiday party, head to this article.