Studies show both vegan and ADA diets improve blood glucose and blood lipids in Type 2 people with diabetes. However, improvements were greater with a vegan diet. The study resulted in decreased medication, body weight, LDL, urinary albumin and hemoglobin A1c. Portion sizes and total daily calories were unrestricted on the vegan plan.
So what exactly is a vegan meal plan?
A vegan meal plan is plant-based and consists of vegetables, fruits, grains, and legumes. Animal products, such as meat and dairy, are avoided. There are no limits on calories, carbohydrates, and portions, which make it easier for some people to follow.
People who are on a vegan diet are at risk for vitamin B12 deficiency. The Vegan Society, the Vegetarian Resource Group, and the Physicians Committee for Responsible Medicine recommend that vegans consistently eat foods fortified with B-12 or take a daily or weekly B-12 supplement. Fortified breakfast cereals are a source of vitamin B-12 for vegans. Vitamin B-12 can be supplemented by liquid, strip, nasal spray, or injection and is available alone or in combination with other supplements. The Dietary Reference Intake for an adult ranges from 2 to 3 µg (micrograms) per day.
If you would like to consider a vegan way of life, here are links with meal ideas to get you started:
Good luck and take good care of your body – it’s the only one you have.
Image credit: Songs of Freedom