Women Wired for Wellness hosted by Dr. Nisha Chellam
Health & Fitness:Alternative Health
Reverse Diabetes With Plant-based Vegan Diet
Whenever we hear of disease, medicine is always ready as a cure. We know that particular medicine will tackle the problem at hand but what we miss out on is - what are the other direct effects of the same medicine. Medicines can never be the long-term solution.
Diabetes is a very big problem in today’s time. But here’s a fact, you can reverse type 2 diabetes with a plant-based vegan diet. And here’s another fact, when it comes to diet, there is no diet fits all. However, a type of diet can work wonders for you. The question is- are you willing to make the change? Are you ready to make the shift?
In this blog, we will discuss:
Before we dive into the blog and delve into all the information, first let us know about someone who has had Type 2 diabetes for a very long time but has been able to live a medication-free healthy life for the past eight and half years now, Marc Ramirez. He is a B.S. Kinesiology, is a TEDx presenter, motivational speaker, and certified Food for Life instructor with the Physicians Committee for Responsible Medicine (PCRM). Marc and his wife Kim run a non-profit called Chickpea and Bean, which helps all people achieve health through the healing power of plants.
In 2011 Marc made a shift to a plant-based lifestyle and his health greatly improved. He reversed Type 2 diabetes, psoriasis, hypertension, erectile dysfunction, high cholesterol, obesity, frequent heartburn.
WHAT IS TYPE 2 DIABETES?
Type 2 diabetes is often characterized by high blood sugar, insulin resistance, and a relative lack of insulin. It is a chronic condition that results in more than the required amount of sugar circulating in the bloodstream.
In type 2 diabetes, there are two interrelated problems.
Managing type 2 diabetes is very much possible. By losing weight, eating well and exercising regularly you manage your blood sugar levels.
High blood sugar levels can lead to disorders of the circulatory, nervous and immune systems.
WHAT IS A VEGAN DIET?
A person who follows the diet of abstaining from the consumption of animal products is called a vegan and the philosophy is called veganism. There are multiple distinctions between Vegans.
In simple terms, a Vegan diet is a diet exclusive of animal and dairy products and inclusive of only plant-based products. This means no cow milk, no eggs, no chicken, no meat, no cheese. A vegan diet is full of while fruits and vegetables along with legumes and nuts.
Vegans in the USA have been increasing at a very high rate. More and more people are shifting to a plant-based diet. People have realized that their diet plays the most important role in maintaining a healthy and problems free life.
If you follow a healthy vegan diet, you are less likely to get heart disease, certain cancers, obesity, hypertension, erectile dysfunction, cholesterol.
Studies have also shown that vegans are less likely to be overweight and tend to have a lower percentage of body fat. Thus, reducing the risk of other chronic diseases.
However, a vegan diet has proved to be very beneficial for those suffering from diabetes. Adopting a vegan diet plan will help you bring down your blood sugar levels.
HOW DOES THE VEGAN DIET WORKS FOR DIABETICS?
People with diabetes have a high risk of Cardiovascular disease, are usually overweight and have high blood pressure and high blood cholesterol. A vegan diet or plant-based diet helps fight the problem from the root cause and eliminate the chances of most chronic diseases.
A vegan diet has less saturated fats and is high in fiber. It has high amounts of fruits and vegetables which are very useful for people with diabetes.
You must consult your dietician and doctor when you decide to shift to a vegan diet. They will ensure that all the key nutrients are present in your diet. A balanced, nutritious and whole-food diet is necessary for a person who is just making a shift in his diet.
Based on a lot of factors, from the type of diabetes you have to your physical activity level, sex, age, and others, your dietician and doctor will help you identify the ideal amount of carbs, proteins along with other vitamins, needed with each meal.
You can either make a complete shift and turn to a plant-based diet at once or can gradually increase the amount of plant-based meals, slowly eliminating animal products from your diet.
People with diabetes are suggested to keep the intake of carbs consistent throughout the day. Carbs have a direct effect on blood sugar levels than protein and fats. Therefore, the meals and snacks must be balanced with carbs, protein, and healthy fat. A plant-based diet might be a little challenging initially, but it is the best choice to bring down the blood sugar levels.
Listed below are examples of carbs, proteins, and fats that you can use to prepare meals and snacks if you’re following a vegan diet for diabetes:
Most of us worry that the amount of protein that we intake following a vegan diet is very low. However, unknowingly most of us eat far more protein than our body requires. Gorilla shares the same DNA as humans to 98.3%. They are almost human from a genetic standpoint. Guess what? They are vegan. They get their huge structure and strong muscles from consuming plants and plant-based food. Even animals as big as an elephant or a giraffe or a rhinoceros or a stallion all of these are vegetarian. They have got their strong structures and muscles by eating plants and plant-based food.
WHAT ARE THE BENEFITS OF A VEGAN DIET?
Animal-based food is rich in saturated fats which are most harmful to our body. These food items lead to inflammation and belly fat. They also make your body resistant to insulin and increases blood sugar levels.
Nevertheless, a vegan diet is rich in unsaturated fats which are not harmful. Plant-based food items are also high in fiber, antioxidants, minerals. These nutrients protect your body against diseases and always manage your blood sugar levels.
A vegan diet also helps in managing weight. As the diet is rich in fiber, you tend to get rid of all the unhealthy and hard-to-digest food items, Hence, making digestion an easy process for your body.
HOW TO ENSURE THE SUCCESS OF A VEGAN DIET?
After deciding that you want to turn vegan, there are few things that you should consider to ensure the success of the diet.
KETO DIET AND ITS EFFECTS
The Ketogenic Diet or Keto Diet involves cutting down the carbohydrates, to almost 50 grams a day or less. By doing this you help your body achieve a state of ketosis, in which it has to burn fat (rather than sugar) for energy. The diet’s unsustainable nature has led to many questions being raised by doctors and health experts.
A Keto diet is a high-fat, low-carb diet. It promises quick weight loss. However, health experts worry about the side effects and complications are way more than its benefits.
This blog covers the highlights from the latest episode of Resolving Diabetes Naturally which was about the benefits of shifting to a Vegan diet for Type 2 diabetes patients.
You can check out the entire podcast on our YouTube channel by clicking this link:
If you have any other questions related to a plant-based diet and how it helps in managing blood sugar levels, please drop us an email with your question and a brief about yourself at drchellam@holisticicon.com
SM Posts
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Nearly 31 million Americans have type 2 diabetes.
Type 2 diabetes is a long-term medical condition in which your body doesn't use insulin efficiently, resulting in abnormal blood sugar levels.
Some of the common health issues faced by Diabetics
Can Type 2 Diabetes be Reversed?
YES
Here’s how to get started
Did You know? As per Forbes, Almost a quarter of Americans between the ages of 25 and 34 declare as vegans or vegetarians.
A Vegan diet is a lifestyle choice in which you decide to give up animal-based food items. Living on plant-based food items is called a vegan diet. It is highly beneficial for diabetic patients as it has unsaturated fats which help in managing blood sugar levels.
There are majorly three types of Vegan diets:
To learn more about the vegan diet and how it manages blood sugar levels, watch the latest episode of Resolving Diabetes Naturally.
Link in bio.
In the latest episode of Resolving Diabetes Naturally, Dr Nisha Chellam, Board Certified Internist, and Founder of Holistic ICON and Marc Ramirez co-founder of Non-Profit ChickPea and Bean have discussed the ways in which plant-based diet benefits diabetics and prevent other chronic diseases.
Link in bio.
SOURCES
https://supplements101.net/vegan-statistics/
https://www.todaysdietitian.com/newarchives/0419p30.shtml
https://health.usnews.com/health-news/blogs/eat-run/articles/2018-02-07/8-protein-myths-too-many-people-still-believe
https://www.eatthis.com/protein-myths/
https://www.everydayhealth.com/type-2-diabetes/diet/vegan-diet-good-diabetes/
https://www.webmd.com/diabetes/veganism-for-people-who-have-diabetes
https://www.healthline.com/nutrition/vegan-diabetes#benefits
https://vegannews.press/2020/03/06/vegan-america-study/
https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/veganism-and-diabetes
https://www.health.com/weight-loss/keto-diet-side-effects
https://www.eatthis.com/news-dangerous-side-effects-keto-diet/
https://www.webmd.com/diabetes/type-2-diabetes
https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/symptoms-causes/syc-20351193
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