How a Plant-Based Diet Can Aid in Preventing and Managing Type 2 Diabetes
Kerala News
Adopting a plant-based diet is more than just a personal lifestyle choice—it’s a highly effective approach to improving overall health. Research indicates that such a diet can play a crucial role in preventing and managing Type 2 diabetes, offering a proactive way to combat this condition.
Diabetes is a chronic condition that disrupts the body’s ability to convert food into energy effectively. It stands as one of the most widespread health issues globally. In India alone, an alarming 77 million people are living with diabetes, making it the second-highest diabetes-affected population in the world after China.
This condition primarily exists in two forms: Type 1 and Type 2 diabetes. Among these, Type 2 diabetes is far more prevalent. It occurs when the body becomes resistant to insulin, leading to elevated blood sugar levels. Left unmanaged, it can cause severe complications such as cardiovascular diseases, nerve damage, kidney failure, vision loss, and peripheral vascular disease. In extreme cases, it may even result in foot ulcers or limb amputations.
Despite its serious nature, Type 2 diabetes is not insurmountable. Scientific studies increasingly demonstrate that adopting specific lifestyle changes, such as transitioning to a plant-based diet, can significantly reduce the risk of developing this condition and aid in its management.
Prashanth Vishwanath, Country Director, of Veganuary India, says, “Plant-based diets are becoming increasingly popular across India, embraced by people of all ages. The movement towards eating vegan is gaining momentum with the incorporation of traditional recipes to modern plant-based alternatives. From improved energy levels to better mood, people who try a vegan diet report numerous positive health changes. This shift is not just a trend but a meaningful change towards healthier and more mindful living.”
PREVENTING AND MANAGING DIABETES WITH A PLANT-BASED DIET
Speaking on the issue Dr Chandan Kumar Mishra, Senior Consultant, Endocrinology, Aakash Healthcare, New Delhi stated that, “A plant-based diet not only aids in the prevention and management of type 2 diabetes, but it also promotes general health. Plant-based diets are linked to a lower body mass index (BMI), and better cholesterol. A plant-based diet for diabetes management focusses on eating unprocessed plant foods such as vegetables, fruits, whole grains, legumes, nuts, and seeds while limiting or eliminating animal products and processed foods.
Several studies evaluating the impact of a plant-based diet on thousands of patients with type 2 diabetes have shown remarkable results. Over time, this dietary approach has helped patients achieve significant improvements in key health markers such as body weight, blood sugar levels, and cholesterol. “
JUST GIVE IT A TRY
Making the switch to a plant-based diet doesn’t mean you need to give up all your favorite foods overnight. Instead of diving in headfirst, you can ease into the transition by starting small. Begin by designing a simple meal plan that replaces nutrients you usually obtain from animal-based foods with plant-based alternatives. This method allows you to maintain nutritional balance while gradually adjusting to a new way of eating. By taking incremental steps, you can make the change feel less overwhelming and more sustainable over the long term.
If you’re someone who enjoys familiar flavors, you’ll find that many traditional Indian dishes are already plant-based or can easily be adapted to fit a vegan lifestyle. From lentil-based dals and vegetable curries to rice and roti, these dishes provide flavorful and nutritious options. Moreover, incorporating millet-based recipes into your meals can be particularly advantageous for individuals managing diabetes. Millets, such as ragi, bajra, and jowar, have a naturally low glycemic index, which helps to regulate blood sugar levels and provides a steady release of energy. These versatile grains are not only healthy but also add variety and richness to your plant-based diet.
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