Plant-Based Meal Plan for Diabetics: Can Going Green Help?
Verified By
KIMS-SUNSHINE
Specialist,
23 September, 2025
There is a drastic shift from a diet consisting of mixed options (dairy, meat, veggies and others) to a diet completely based on plants and their products alone, all over the world these days. This shift has given multiple health benefits in individuals who have been negatively affected by diets rich in processed foods, meats and dairy products. Contrary to popular belief, a balanced vegan diet can still provide the same nutrients as a mixed one. Vegan and vegetarian foods are inherently not as heavily processed and are low in fat – 2 factors that can help in excellent glycaemic control. Some studies have also suggested that sticking to vegan or vegetarian based diets for a long time can help in reversing type 2 diabetes permanently.
How To Start A Plant Based Diet Safely?
To start anything new you must understand your body dynamics – on what is acceptable and what will be rejected. Experimenting at low quantities and a gradual plan-based meal introduction of the food is crucial for the body to adjust to new changes.
Most people think that a plant based diet means going off meat or other dairy products completely and from the present. This notion is wrong- it just means you should be eating more whole plant foods like whole grains, fruits, legumes, nuts etc. Gradually decreasing the intake of animal and dairy products is more appropriately considered to be a plant based diet, rather than cutting them out all at a time, suddenly.
Benefits Of Plant-Based Diet In Diabetes
Diabetes is defined as sudden spikes in the blood sugar level which happens when there is intake of excessively processed food or foods that have a high glycaemic index, which can give you an instant sugar high. Plant based diets rich in whole grains, certain fruits, legumes are mostly unprocessed or require minimum processing and are naturally obtained. This slow release will be extremely helpful to maintain blood glucose levels. They can also keep the person feeling full for a longer time and this can be attributed to high fibre content in such foods.
List Of Low Gi Plant Based Protein And Fiber Foods
- Tofu
- Lentils
- Split beans
- Peanuts
- Sunflower and pumpkin seeds
- Chickpeas
- Kidney beans
- Broccoli
- Coconut
- Almonds
- Chia seeds
- Oats
- Apple
Plant Based Indian Recipes
Indian food is one of the largest vegetarian and plant based cuisines in the world. Options like rajma, soy bean curries, broccoli soup, legumes like chana dal, masoor dal kichdis, brown rice and millet recipes like upma, rotis from jowar, bajra and dosa recipes from ragi, green gram etc. are a few vegan options to be considered – if you are prediabetic or diabetic.
Conclusion
A plant based diet is extremely healthy and gentle on the digestive system. It also helps in weight loss and management providing nutrients to the body and keeping the person full for a longer time. In conditions like diabetes an individual might feel excessive urge to eat due to improper insulin metabolism.Unprocessed plant based foods can help the person to stay full and help them cut down on the urge to binge eat. Starting a vegan or a plant based diet may be hard initially, but gradual intake of vegan/vegetarian foods – at least once a day can help the body to maintain and adjust to the new changes.
