Reviewed by Dietitian Karen Ansel, M.S., RDN Getty Images. EatingWell design. As a person living with latent autoimmune diabetes in adults (aka LADA), I know how much of an impact diet can have on my blood sugar management. So, when I decided to try a plant-based diet for two weeks, I was intrigued. I was also skeptical and a bit nervous.
Would eliminating animal products—including the high-protein, low-carb staples I relied on—help or hinder my blood sugar? Here’s what I learned during my plant-based journey, including the surprising benefits, the unexpected challenges and how I made it work for my blood sugar goals. The Learning Curve
Understanding Carbs and Blood Sugar
One of my first realizations was how carbohydrate-heavy a plant-based diet can be. Legumes, whole grains and nonstarchy vegetables are excellent sources of plant-based protein and fiber . According to the American Diabetes Association, foods high in fiber—like whole grains and vegetables—help regulate blood sugar by slowing the absorption of carbohydrates. At the same time, these foods also contain carbohydrates that can affect blood sugar levels.
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After some trial and error, I learned to pair higher-carb foods with fiber, fat and protein to slow digestion and stabilize blood sugar. For example, if I was making whole-grain pasta and red sauce for dinner, I’d add a side of steamed broccolini with garlic and red bell peppers for balance.
Related: Can You Eat Carbs When You Have Diabetes? What Dietitians Have to Say Finding Protein Sources
Getting enough protein was another challenge. Balancing protein intake was essential to staying full and keeping my energy up. So, I relied heavily on tofu and legumes . But I also experimented with plant-based protein powders. As a bonus, the variety introduced me to new recipes and flavors I hadn’t explored before. For example, oyster-mushroom tacos with pickled onions and habanero peppers became a new family favorite.
Related: 7-Day High-Protein Plant-Based Meal Plan, Created by a Dietitian The Benefits Balanced Blood Sugar One of the most rewarding outcomes of going plant-based was noticing better blood sugar stability. By focusing on high-fiber, whole foods, I was able to prevent […]
I Have Diabetes and I Tried Eating Only Plants for Two Weeks—Here’s What Happened
