As a person living with latent autoimmune diabetes in adults (aka LADA), I know how much of an impact diet can have on my blood sugar management. So, when I decided to try a plant-based diet for two weeks, I was intrigued. I was also skeptical and a bit nervous.
Would eliminating animal products—including the high-protein, low-carb staples I relied on—help or hinder my blood sugar? Here’s what I learned during my plant-based journey, including the surprising benefits, the unexpected challenges and how I made it work for my blood sugar goals.
The Learning Curve
Understanding Carbs and Blood Sugar
One of my first realizations was how carbohydrate-heavy a plant-based diet can be. Legumes, whole grains and nonstarchy vegetables are excellent sources of plant-based protein and fiber. According to the American Diabetes Association, foods high in fiber—like whole grains and vegetables—help regulate blood sugar by slowing the absorption of carbohydrates. At the same time, these foods also contain carbohydrates that can affect blood sugar levels.
After some trial and error, I learned to pair higher-carb foods with fiber, fat and protein to slow digestion and stabilize blood sugar. For example, if I was making whole-grain pasta and red sauce for dinner, I’d add a side of steamed broccolini with garlic and red bell peppers for balance.
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 on tofu and legumes. But I also experimented with plant-based protein powders. As a bonus, the variety introduced me to new recipes and flavors I hadn’t explored before. For example, oyster-mushroom tacos with pickled onions and habanero peppers became a new family favorite.
The Benefits
Balanced Blood Sugar
One of the most rewarding outcomes of going plant-based was noticing better blood sugar stability. By focusing on high-fiber, whole foods, I was able to prevent significant blood sugar spikes after meals, even when my meals were higher in carbohydrates. Makes sense, especially since research has shown that plant-based diets can improve overall glycemic control. For some people, a healthy plant-based diet may even reduce the risk of developing diabetes in the first place.
Improved Energy
By the end of the two weeks, I noticed a significant boost in my energy. I experienced more restful sleep, and I felt more refreshed. It wasn’t just physical energy, either. I felt sharper mentally, likely due to the variety of whole foods and nutrients in my diet, plus fewer sharp peaks and drops in my blood sugar levels.
In addition, I wasn’t snacking as much before bed. But it’s not just me. One small study found that when people ate a minimally processed, low-fat, plant-based diet, they consumed fewer calories than people on a low-carb animal-based plan.
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. Research has found that when people with diabetes consume a high-fiber diet, their numbers of certain good gut bacteria grow, while quantities of harmful gut bugs decline. In addition to promoting better gut health, this shift may also indirectly benefit blood sugar regulation.
The Challenges
Navigating Social Situations
Socializing while sticking to a plant-based diet proved to be tricky. Many restaurants didn’t 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.
While it came with challenges like carb-heavy meals and extra prep time, the benefits—including more energy, better digestion, more variety in my diet and overall lower blood sugar—made it worthwhile.
If you’re considering going plant-based, start slowly and focus on balanced meals that pair carbohydrates with fiber, protein and healthy fats. And remember, it’s always a good idea to consult a registered dietitian or your health care provider before making significant changes to your diet.
Would I go completely plant-based? Probably not full-time, but I’ll 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!
