11 minutes read
Health
Evidence Based
An image of the Author and Top Nutrition Coaching nutritionist, Nicolette
Nicolette Star Maggiolo, RD, LDN

12 Ways A Plant-Based Diet Is Ideal for Diabetics

A diabetes diagnosis can be alarming and signifies a need for change. Top Nutrition Coaching will discuss how a plant-based diet can help manage your symptoms.
11 minutes read
Health
Evidence Based
An image of the Author and Top Nutrition Coaching nutritionist, Nicolette
Nicolette Star Maggiolo, RD, LDN

12 Ways A Plant-Based Diet Is Ideal for Diabetics

A diabetes diagnosis can be alarming and signifies a need for change. Top Nutrition Coaching will discuss how a plant-based diet can help manage your symptoms.
An image of the Author and Top Nutrition Coaching nutritionist, Nicolette
Nicolette Star Maggiolo, RD, LDN

12 Ways A Plant-Based Diet Is Ideal for Diabetics

A diabetes diagnosis can be alarming and signifies a need for change. Top Nutrition Coaching will discuss how a plant-based diet can help manage your symptoms.
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Diets for diabetic and pre-diabetic people can vary. Like most conditions, treatment methods and approaches to offsetting symptoms aren’t one-size-fits-all and depend on the individual. Given all the complicated details (like keeping an eye on blood glucose levels and keeping a healthy weight), it is often best to get help from a professional.

Thus, we strongly suggest contacting a nutritionist specializing in helping clients manage diabetes. 

Even with the help of a trained professional, you won't be able to keep your diabetes under control unless you make the effort to live as healthily as possible. But when you have diabetes, you must practice caution with any dietary approaches. Something might sound great at first, but if you have a health problem, it could make things worse for you.

For example, if you have diabetes, the best way to eat will depend on your personality, your current health, and your ability to stick to the diet.

Below, we’ll discuss if one potential nutritional approach—a plant-based diet—is safe for people with diabetes.

The Benefits Of Finding The Best Possible Diet For Diabetes

Finding the best possible diet to control, manage, or prevent diabetes can help you regain control of your life and stop your condition from becoming an unbearable burden. 

More importantly, the right diet for diabetes can help reduce symptoms and bring blood sugar levels back to normal.

There are plenty of options for people like you looking for lifestyle and dietary solutions to help with diabetes symptoms. Also, knowing valuable information, like the best snacks for weight loss, could help with your symptoms. Although, given the specifics of diabetes, you must choose snacks that won’t put you further at risk of adverse outcomes.

One dietary approach gaining steam throughout North America is a plant-based diet. When done right, this "vegetables-first" approach to nutrition can be very good for everyone, including people with diabetes and pre-diabetes. 

Take the Top Nutrition Coaching Quiz to find the best nutritionist for you. 

12 Reasons Diabetics Should Try A Plant-Based Diet

You might have reservations about following a plant-based diet as a person with diabetes or pre-diabetes, which is understandable. 

There are a lot of things to worry about when you follow any diet, from whether it's sustainable and affordable to whether you're getting enough nutrients. Learn why a plant-based diet might be good for someone with your condition and also look at some of its possible problems.

Plant-Based Diets Fit In With Diabetic Dietary Guidelines 

Pros

  • Vegan and other plant-based diets are low in saturated fats
  • They’re also higher in fiber, veggies, and fruits
  • These diets also tend to be rich in phytochemicals, antioxidants, and other protective substances
  • Going vegan, vegetarian, or generally plant-based can be relatively inexpensive 

Cons

The Bottom Line: Vegan and other plant-based diets are incredibly healthy dietary options for people with diabetes or prediabetes. They contain many nutritional components that help manage symptoms and keep you at a healthy weight and blood sugar level. However, this approach may lack enough protein and can be too restrictive for some who prefer meat, poultry, and fish. At the same time, the affordability of going plant-based makes this approach more sustainable.

Plants Can Provide All The Protein You Need 

Pros

  • Many plant-based, vegan, and vegetarian alternatives offer enough protein to keep you well-nourished
  • Examples of protein-rich plant-based food include seeds, nuts, and vegan butter that contains peanuts, cashew, almond, Brazil nuts, tahini, etc.
  • Beans and pulses (e.g., chickpeas, lentils, and butterbeans), veggie milk (e.g., almond and soya), and quinoa-based products are all protein-rich

Cons

  • Plant-based sources of protein often contain more carbs than meat-based protein
  • Therefore, you’ll need to prioritize low-glycemic-index options and search for fiber-rich food

The Bottom Line: Many vegan and plant-based approaches can provide enough protein, but they often come high in carbs. When looking for high-protein plant-based foods, you need to pay attention to the glycemic index and the amount of fiber they have. 

Plant-Based Diets Are Packed With Fiber

Pros

  • Plant-based diets are absolutely brimming with fiber (as long as you’re eating whole foods)
  • High-fiber diets are ideal for people with diabetes and pre-diabetes since fiber helps regulate blood sugar. Since the body can’t absorb and break down fiber, your blood sugar won’t spike after you eat it, unlike other carbs

Cons

The Bottom Line: Plant-based diets are typically chock full of fiber that will help regulate your blood sugar—a boon to anyone with diabetes or prediabetes.  Still, not all plant-based diets are created equal; some can work against your diabetes management and prevention efforts. 

There Are Multiple Plant-Based Alternatives For B12

Pros

Cons

  • B12 is only found naturally in animal-based products – not in plant-based foods

The Bottom Line: Your body needs vitamin B12–especially when dealing with diabetes or pre-diabetes. Some might fear that eliminating meat from your diet will leave you at risk of deficiency since B12 occurs naturally in animal products. However, plant-based options fortified with B12 are readily available. While these versions of the vitamin are synthetic, it’s believed by many experts that humans absorb the synthetic version of B12 better than its naturally occurring counterpart. 

Boost Calcium Intake

Pros

  • Many plant-based milk and yogurt options–fortified with calcium–are available for vegans, vegetarians, and those seeking non-meat alternatives
  • You can also find calcium in oranges, almonds, kale, chickpeas, red kidney beans, etc.
  • Keeping your calcium levels regulated can help manage and prevent diabetes symptoms

Cons

The Bottom Line: In appropriate amounts, calcium is a crucial component of most people’s nutritional regimen. Most relevant to this article, calcium has shown benefits to those dealing with diabetes. When taking calcium in supplement form, there may be complications of bloating and constipation. However, enough plant-based sources of calcium exist to ensure you don’t rely too heavily on supplements. 

You Can Get Enough Omega-3 Fatty Acids From Plants

Pros

  • In a plant-based diet, you can get your omega-3 fatty acids from rapeseed oil, flaxseed oil, walnuts, and soya-based options (e.g., tofu and soya milk)
  • Omega-3 is proven to aid in heart health, blood sugar regulation, and maintaining healthy body weight, all crucial components in combatting and controlling diabetes

Cons

  • No plant-based sources match the quantity and quality of omega-3 you’ll receive by eating oily fish
  • You may need to combine a diet rich in plant-based omega-3 with additional supplements

The Bottom Line: You can better manage your diabetes symptoms by eating plant-based omega-3-rich foods (and supplementing when necessary). Provided you supplement your omega-3, be sure to purchase from trustworthy brands and discuss options with your physician or Registered Dietitian Nutritionist.

Don’t Be Afraid Of A Lack Of Iron In A Plant-Based Diet

Pros

  • Plant-based foods such as breakfast cereals, bread, nuts, pulses, brands, dried fruit, and dark green vegetables can contain iron
  • Research suggests that anemia linked to an iron deficiency can adversely impact your blood sugar levels, so it’s crucial to consume the appropriate amount
  • Eating higher quantities of veggies and fruits means you’re getting more vitamin C, which helps with iron absorption

Cons

The Bottom Line: Plant-based diets can be rich in iron if you eat the right foods. But it's best to talk to a doctor or nurse about the right amount of iron for people with diabetes.

Plant-Based Diets Are High In Selenium

Pros

  • Brazil nuts are a source of selenium for people on plant-based diets
  • Selenium is crucial for enzymes, which speed up our body’s many vital reactions
  • Research indicates selenium aids in cardiovascular health and in type 2 diabetes prevention

Cons

  • Consuming too much selenium has various adverse side effects
  • While plant-based foods containing selenium are available, it’s not that common. Thus, supplementing might be necessary.

The Bottom Line: Selenium is an essential nutrient and a net positive for overall health (in the correct amounts). Provided you’re following a plant-based diet, speak with a doctor or nutritionist near you about incorporating the appropriate supplements. 

Plant-Based Diets Contain Low Glycemic Index Foods

Pros

Cons

  • There are limited numbers of low glycemic index foods, and they won’t contain all the nutrients you need for a balanced diet
  • Many low glycemic options (e.g., bran cereal) can contain too many carbs for the body to handle comfortably

The Bottom Line: A plant-based diet offers enough low glycemic index options to regulate your blood sugar and body weight, which can help with your diabetes. Ensure you’re not relying solely on these foods to make up your diet, and be mindful of your carb intake with low glycemic meals.

Save Money By Cutting Out Meat

Pros

  • Healthcare can get expensive, especially when you need treatments that aren’t covered by insurance. Cutting out the meat can save you lots of money, ensuring you have something extra stored away if you need to pay for additional help with your diabetes.
  • Improving your quality of life by saving money (through cutting out meat) can reduce stress, potentially helping control your diabetes symptoms. 

Cons

  • You might enjoy meat and are only considering this change to boost your health. As such, it might not be a sustainable change, regardless of the potential financial gains you can make. 

The Bottom Line: Cutting out meat means eliminating a massive expense on your grocery bill. Having more money in your wallet can make you less stressed, which can (to some extent) help you manage your diabetes. But these benefits might not be attractive enough for someone who enjoys meat but is considering the change to improve their health. 

Help The Environment By Going Plant-Based

Pros

  • Sadly, the meat industry is responsible for a vast portion of the greenhouse gases produced globally
  • A plant-based diet can help with your diabetes symptoms while contributing to a better environment. You’ll end up taking care of yourself and the world surrounding you.

Cons

  • While many plant-based options exist, it can be hard to resist animal products after eating and enjoying them your entire life.

The Bottom Line: Going plant-based is beneficial for your diabetes and a boon to the environment. That said, you’re only human. If you enjoy eating beef, poultry, and fish, improved health and a better environment won’t suddenly quell your cravings. Often, it’s best to find a happy middle ground.

Plant-Based Diets Don’t Have To Be Rigid

Pros

  • Going plant-based doesn’t mean you have to stop enjoying beef, poultry, fish, and other animal products altogether.  
  • Plant-based diets are a personal choice. It simply means prioritizing plant-based foods and alternatives instead of eating meat constantly. You can fit animal products into your diet in moderation–there’s no rule saying you can’t.

Cons

  • There’s a fine line between moderation and giving up on your plant-based diet altogether. 
  • Keeping meat in your diet in small amounts could increase your cravings. This could lead to eating more animal products, defeating the purpose of your switch to plant-based foods. 

The Bottom Line: There is no rule that says you can't enjoy the occasional animal product like dairy if your diet is mostly plant-based—unless you’re vegan. 

How Top Nutrition Coaching Can Help Diabetics 

The experts on our team of diabetic nutritionists at Top Nutrition Coaching are some of the best in the country. They’re accredited by top institutions and have extensive experience in dietetics. Many nutritionists in our network have a Master's degree and—at a minimum—have their Bachelor of Science from a reputable university.

Take the Top Nutrition Coaching Quiz to find the best nutritionist for you. 

Frequently Asked Questions

Below are some questions often asked about whether plant-based diets are ideal for those living with diabetes:

Will a plant-based diet bring down my blood sugar levels?

Most research shows that a vegan, vegetarian, or plant-based diet can improve insulin sensitivity and help keep blood sugars in check.

What plant-based foods do you suggest for people with diabetes?

Most experts suggest legumes, nuts, whole grains, veggies, and fruits as the ideal plant-based food options for people with diabetes.

What plant-based foods should I avoid if I have diabetes?

The worst foods for people struggling with diabetes are sweetened beverages, refined grains, and fruit juices. 

Can a plant-based diet reverse my diabetes?

There’s no diabetes diet that can reverse a chronic illness.

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Nicolette Star Maggiolo, RD, LDN
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Financial constraints can also be a significant roadblock for such students, which may limit their choices, force them to balance jobs, family responsibilities, and school work all at once, and make the college experience much more stressful.

Despite these struggles, first-generation college students have proven time and again to be extremely resilient, determined, and hard-working. They embody a spirit of ambition and perseverance as they work toward creating the future they want for themselves and their families.

The First-Gen Futures Scholarship aims to recognize and support exceptional students who are overcoming the barriers of being the first in their families to attend college. By providing financial assistance to deserving individuals, we seek to alleviate some financial stress so that these students can focus more on their studies.

Previous Top Nutrition Coaching scholarship winners

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Amount: $1,000
Winner Announcement Date: October 31
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Eligibility requirements:
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To qualify for this scholarship, please review the following eligibility criteria carefully. Ensure you meet these requirements prior to submitting your application.
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You can apply for this scholarship on the Bold.org scholarship platform. Follow the directions and submit your application for the First-Gen Futures Scholarship, along with a short essay answering the following prompts:
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How have you prepared yourself for college as a first-generation student?
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About the Annual Hero's Legacy Scholarship

Scholarship award available for both college and high school students
Military families embody resilience, strength, and unwavering support for their loved ones in uniform. There are many overlooked sacrifices they make that should be recognized and rewarded. Military families endure extended deployments, adjust to new environments, and face uncertainty on a frequent basis.

The children of military families often adapt to new schools and environments, embodying the values of adaptability and perseverance, and experience the emotional toll of their loved one being deployed in dangerous situations.

The Heroes' Legacy Scholarship is a tribute to the extraordinary dedication and sacrifice of military families who stand alongside their loved ones in service to our country. Unfortunately, there are many struggles that military families endure while a parent or guardian serves in the armed forces.

In recognition of the burden higher education can place on military families, this scholarship seeks to give back to these dedicated families to honor their sacrifices.

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Previous Top Nutrition Coaching scholarship winners

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Mayci H.
Awarded:
$500
On:
October 12, 2022
The image depicts a profile icon of a Caucasian woman with shoulder-length blonde hair. She has a friendly smile and is wearing what appears to be a white top. She also has a badge overlay indicating that she is a scholarship recipient, which includes a medal icon to symbolize her achievement.
Jordan C.
Awarded:
$500
On:
December 20, 2022
The image shows a profile icon of a young Caucasian woman with long blonde hair, smiling. She has a badge overlay, suggesting she is a student who has received a scholarship. The badge includes a medal symbol to signify achievement or honor.
Bethanie S.
Awarded:
$500
On:
December 27, 2022
Romeo G.
Awarded:
$500
On:
February 8, 2023
The image displays a profile icon of a young Caucasian man with curly brown hair, dressed in a dark suit and tie. He is smiling and standing outdoors, with greenery in the background. He also features a badge overlay indicating that he is a scholarship recipient, complete with a medal symbol to highlight his achievement.
Ian C.
Awarded:
$500
On:
December 28, 2022
The image features a profile icon of a young Black man wearing a suit and tie, with an afro hairstyle. He has a badge icon overlay, indicating that he is a student who has won a scholarship. The badge includes a medal symbol, typically used to represent achievement or honor.
Kristopher W.
Awarded:
$500
On:
December 14, 2022
Scholarship details:
A white icon of a plus sign within a circle, used as a button to expand content.
Amount: $1,000
Winner Announcement Date: May 1st, 2025
Recurring: Quarterly
Read FAQ
6
Scholarships Awarded
6
Winners
$6,000
Total Awards
Eligibility requirements:
A white icon of a plus sign within a circle, used as a button to expand content.
To qualify for this scholarship, please review the following eligibility criteria carefully. Ensure you meet these requirements prior to submitting your application.
Family Background: At least one parent has served in the U.S. military
A high school senior, undergraduate, or graduate student
Applicant must be a current U.S. citizen or permanent legal resident
How to Apply:
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You can apply for this scholarship on the Bold.org scholarship platform. Follow the directions and submit your application for Annual Hero's Legacy Scholarship, along with a short essay answering the following prompts:
Why have you chosen to pursue higher education?
How have you prepared yourself for college as a first-generation student?
Scholarship frequently asked questions:
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When is the scholarship deadline?
The application deadline is April 1st, 2025. Winners will be announced on May 1st, 2025.
What is the scholarship prize? 
The scholarship award is $1,000.
When will the winner be chosen and notified?
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Award checks will be sent to the financial aid office of the winner's academic institution or future academic institution in their name to be applied to their tuition, and in the name of their institution (depending on the school's requirements). If the award is for a qualified educational non-tuition expense, we will work with the winner directly to distribute the award and make sure it goes towards qualified expenses.
Is this a recurring scholarship?
Yes, the Hero's Legacy Scholarship is a  Annual scholarship.
How will my scholarship application be verified?
Before we award the scholarship, the winner will be required to confirm their academic enrollment status. Depending on the circumstances, verification of Student ID and/or their most recent transcript will be required.
How can I get in touch with questions?
If you have any questions about this scholarship, please email hello@topnutritioncoaching.com, and we will get back to you as quickly as we can.
How will my application information be used?
Top Nutrition Coaching manages this scholarship with the support of the Bold.org scholarship platform. Bold.org takes student confidentiality and privacy incredibly seriously. Please refer to the application page on Bold.org for full details.