What is Plant Based Protein?
Like animal protein (protein obtained from animal (such as milk, egg, chicken, etc.), Plant proteins are nothing but sources of protein that are obtained from plant based (vegan) diet. It is devoid of any kind of non-veg sources such as meat, chicken, egg, etc. and can be eaten by vegans and vegetarians. Plant based protein sources include tofu, soya, tempeh, seitan, nuts, seeds, and split peas. They are nutritious as well as contains good amount of protein.
Protein is one of the most important nutrient required for our body for the wear and tear of muscles. Hence, consuming the right amount of protein every day can help keep your body healthy.
Benefits of Plant Protein for Diabetics.
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It improves glycaemic control:
Plant based protein benefits diabetic people by helping them in regulating their glycaemic levels .So, if you are suffering from type 2 diabetes, then you should definitely add some plant-based, protein-rich food items to your regular diet.
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Prevents Type 2 Diabetes
According to a research, plant based protein is more effective in preventing type 2 diabetes. Plants are a rich source of complex carbohydrates too, which would help in providing sustained energy as well as it won’t shoot up your blood sugar levels.
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Reduces insulin resistance
Plant based protein benefits diabetic people as it is rich in fibre and low in saturated fats. This characteristic of Plant-based proteins helps to reduce the body’s resistance to insulin.
Also Read: Difference Between Plant Protein & Animal Protein
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Diabetes Diet Plan
- Get the fruit facts right
- Eliminate empty calories
- Know your fats
- Switch to plant proteins
Diabetes is chronic condition (both type 1 and type 2) that affects the way the body processes blood sugar (glucose). With type 2 diabetes, the body either doesn't produce enough insulin, or it resists insulin. Diabetes is known to cause several other health condition in long run, hence it is very important to keep a check on blood glucose levels. Studies show that plant based protein diet is helpful in managing diabetes.
Managing Diabetes with Diet:
It is very important to manage diabetes with the food we eat
For people with type 1 diabetes, it is important to work out a diet plan with dietician since carbohydrates intake causes blood sugar levels to increase very fast. People with type 2 diabetes should focus on healthy eating since weight loss is also a concern for them. Plant protein diet is proven quiet beneficial for both the types of diabetes.
1. Get the fruit facts right
Fruits are usually labelled as sugar intake as they are totally carbs but they contain natural sugar known as fructose. A diabetic person can have fruits like papaya, apple, and watermelon which are usually low in natural sugar and have more amount of water in it.
Fruits contains good amount of micronutrients in it like:
- Vitamins
- Minerals
- Fiber
- Water
- Antioxidants
- Phytochemicals
Diabetic people can eat fruits but knowing the quantity how much to eat is what matters the most.
Consuming fruits with fiber and anti-oxidants have been shown to reduce the glycaemic index of fruits which helps in maintaining blood glucose levels of the body.
2. Eliminate ‘empty’ carbs.
Make sure to avoid eating foods that gives empty calories (nutrient poor / processed foods) as they raise blood sugar levels quickly which is not good for a diabetic patient.
Some examples of processed foods that needs to be avoided
- Refined breads
- Crackers
- Pastas
- Cookies
- Pastries
- Sweet beverages
3. Know your Fats
It is important to differentiate between the types of fats since they influence the risk of diabetes
- Trans Fats
Trans fats are natural fats found in beef, pork, lamb, butter and milk in small quantities. But most of them are found in hydrogenated vegetable oils. They are very harmful for health since they can also have a negative impact on our heart.
- Saturated Fats
Diets high in saturated fats increase the risk of diabetes related problems like
- High blood pressure
- Weight gain
- High cholesterol
- Insulin resistance
- Coronary artery disease
- Chronic kidney disease
- Unsaturated Fats
Unsaturated fats include essential fatty acids (EFAs) which are considered as good fat and they are also important to regulate many functions such as:
- Blood clotting
- Immunity
- Blood pressure control
- Inflammation
- Cell division
- Pain control
There are two essential fatty acids:
- Omega 6
- Omega 3
Seeds & Nuts are good sources of essential fatty acids.
Switch to Plant Proteins
Protein is an important macronutrient required by our body for cell function, rebuild and repair muscles.
Plant based protein sources have multiple amount of health benefits hence diabetic people should go for plant based protein diet.
Plant protein diet help with weight loss goals, hence they are perfect for people suffering from type 2 diabetes.
