A Vegan Diet Guide for Diabetes
Diabetes has become a pressing concern for India. A 2017 survey revealed that nearly 73 million adults in the country were living with the ailment (1). And so, following a nutritious and planned diet is essential to keep your health in check and take a step toward fighting against diabetes.
When you are living with diabetes or know someone in your family with the ailment, it becomes necessary that you track your nutritional intake and get sufficient protein, fats, dietary fibre, and other nutrients from the foods you consume.
Plant-based diets or vegan diets have been attributed to reducing the risk of diabetes along with aiding in the treatment as well (2). So how to optimize the benefits of a vegan diet for diabetes? Here is a Vegan Diet Guide for Diabetes to ensure that consuming plant based food for diabetes helps you manage it better.
A Healthy Vegan Diet
While a plant-based diet may certainly be beneficial for diabetes, it is still not a free pass for you to consume all the vegan food you want. Not all vegan food is healthy and suitable for you. Ultra-processed foods such as chips and cookies may be vegan food options.
However, they can actually harm your progress and also contribute to Type 2 diabetes (3).
And so, while these foods may seem well within the parameters of your dietary preferences, they are not good for you. Instead, you can try munching on snacks such as nuts, oats, and Tempeh.
Tempeh and Diabetes
In case no one told you, Tempeh is one of the healthiest vegan foods on the market. A 100g serving of Tempeh has up to19g of protein and 8.5g of dietary fibre. More importantly, not only is this superfood a great source of these nutrients but it also holds the ability to appease your taste buds.
Tempeh is a healthy as well as a tasty alternative to all the food options that may taste good but add no nutritional value to your diet. In fact, among the several health benefits of Tempeh, one of them is its beneficial effects on people with diabetes. You can read more about the benefits of Tempeh For Diabetes here.
A study has proven that consuming fermented soybean products can reduce the risk of Type 2 diabetes among people and Tempeh is prepared by fermenting soybeans with a rhizopus starter culture.(4) So, if you are looking for a healthy alternative to the numerous snacks in the market, head over to Hello Tempayy and get your hands on this nutritious and delicious superfood now.
Things To Consider On A Vegan Diet For Diabetes
Plan your meals
A vegan diet is definitely beneficial for diabetes. Even so, it might require extra planning to ensure you get all the nutrition required for a healthy lifestyle. Starting with keeping your carbohydrate intake consistent throughout the day to keep your blood sugar levels stable. It is especially beneficial for people with Type 1 diabetes (5).
Research indicates that planning the components better in your diet can have a positive impact on managing your blood sugar levels better (6). And so, when you are chalking out your vegan diabetes diet plan, it is essential to take a mental note.
Prioritize certain nutrients
Even as you plan your plant based diet thoroughly, it is possible that you might find some nutrients scarce in your diet. A vegan diet as compared to an animal-based diet has some of the nutrients missing (7). However, this concern can be bridged without much hassle.
All you may have to do is make some extra room for these nutrients on your plate and prioritize the consumption of certain foods consisting of these nutrients.
For instance, vitamin B-12 is less commonly found in plant based foods as compared to animal-based foods. Similarly, iron is also a little hard to come by in plant based foods. And so, it is essential to search for foods that are good sources of these nutrients.
What if we told you, you could receive your daily source of iron and vitamin B12 from one food that is also rich in protein, is a fibre rich food and tastes amazing as well? It may sound too good to be true but we at Hello Tempayy offer this soy-based food fortified with iron and vitamin B12 that is perfect for a vegan diabetic meal plan.
Also read about plant based foods that are pro in protein.
Our Tempeh is fortified with vitamin B12 to help you meet 49 percent of your Recommended Dietary Allowance (RDA). Similarly, a 100-gram serving of Hello Tempayy contains 2.7mg of iron which makes up for 20 percent of your RDA.
And so, with Tempeh by your side, you can check this one off your to-do list!
Vary your protein sources
Contrary to popular belief, cutting down on animal-based foods might not leave you with a lack of reliable sources of protein. By varying your sources of protein from plant based foods, you can easily get your daily source of the nutrient.
By including foods like beans, leafy greens, whole grains, nuts, and Tempeh in your Indian Vegetarian Diabetic Diet Plan, you may be able to ensure an increase in your protein intake. If you are worried that these foods may not taste as good, you can try to include them in delicious vegan diabetes recipes like soups or salads.
In case you are looking for a change, check out these amazing Tempeh recipes and try them for yourself. Tempeh’s food-absorbing quality makes it a delight for your taste buds. Marinate it, bake it or just eat this superfood by seasoning it, Tempeh checks all the boxes.
Tempeh: Protein, Flavour and A Lot More
Switching to a healthier diet always comes with the challenge of finding nutritional yet tasty food. However, with Tempeh, you can set the concern aside and just enjoy a delicious treat. Whether you are looking for a vegan diet for diabetes cure or just looking for a reliable source of protein to help you with muscle building, Tempeh can adapt to all your needs.
All you need to do is, visit our store and try Tempeh for yourself! We are sure you will come back for more.
Also learn how to cook tempeh like a masterchef.