Yes, going plant-based can benefit blood sugar management.
But my experience revealed both challenges and triumphs!
So, when I decided to try aplant-based dietfor two weeks, I was intrigued.
Photo:Getty Images. EatingWell design.
I was also skeptical and a bit nervous.
Would eliminating animal productsincluding the high-protein, low-carb staples I relied onhelp or hinder my blood sugar?
Legumes, whole grains and nonstarchy vegetables are excellent sources ofplant-based proteinandfiber.
Finding Protein Sources
Getting enough protein was another challenge.
Balancing protein intake was essential to staying full and keeping my energy up.
So, I relied heavily ontofuandlegumes.
But I also experimented with plant-based protein powders.
As a bonus, the variety introduced me to new recipes and flavors I hadnt explored before.
For example, oyster-mushroom tacos with pickled onions and habanero peppers became a new family favorite.
Makes sense, especially since research has shown that plant-based diets can improve overall glycemic control.
I experienced more restful sleep, and I felt more refreshed.
It wasnt just physical energy, either.
In addition, I wasnt snacking as much before bed.
But its not just me.
Better Digestive Health
Another pleasant surprise was the impact on my digestion.
A high-fiber diet, a hallmark of plant-based eating, kept things moving smoothly and reduced bloating.
In addition to promoting better gut health, this shift may also indirectly benefit blood sugar regulation.
Many restaurants didnt have diabetes-friendly, plant-based options, and explaining my dietary needs felt like a chore.
Preparing snacks ahead of time and doing some research on restaurant menus helped me stay on track.
My friends were also kind enough to accommodate if I asked.
Time-Consuming Meal Prep
Plant-based eating required more planning and preparation than I was used to.
Cooking legumes, experimenting with new recipes and ensuring balanced meals took additional effort.
To save time, I started batch-cooking staples like roasted vegetables, quinoa and chickpeas.
I also reached for canned beans and some pantry staples, which made assembling meals faster.
Should You Try Plant-Based Eating If You Have Diabetes?
Switching to a plant-based diet as a person with diabetes was an eye-opening experience.
Would I go completely plant-based?
Probably not full-time, but Ill definitely be incorporating more plant-based meals into my routine.
The experiment proved that even small shifts in your diet can make a big difference in how you feel!
American Diabetes Association.Get to Know Carbs..
ElSayed NA, McCoy RG, Aleppo G, et al.5.
Facilitating Positive Health Behaviors and Well-being to Improve Health Outcomes: Standards of Care in Diabetes2025.Diabetes Care.
2024;48(Supplement_1):S86-S127.
