Diabetes researchers have pinpointed plant-based diets can help lower blood sugar levels and reduce the risk of heart disease.
Hyperglycemia, or high blood sugar, is dangerous because if left untreated for a prolonged period, it can lead to serious complications.
These could include damage to your eyes, kidneys, nerves, and blood vessels, potentially resulting in vision problems, kidney disease, nerve damage, and an increased risk of heart disease. Essentially, it can wreak havoc on various organs due to its harmful effects on the circulatory system.
High blood sugar usually develop slowly and may only become noticeable when levels are extremely high. Typical symptoms include extreme thirst, frequent urination, fatigue, blurred vision, and weight loss.
Common causes of high blood sugar in people with diabetes may also include being unwell, feeling stressed, eating too much sugary or starchy food, and being less active than usual. If you miss diabetes medication you’ve been prescribed by a doctor, it can also trigger health problems.
It’s not usually a serious problem if your blood sugar is sometimes slightly high for a short time. But high blood sugar can cause serious problems if it stays high for a long time or gets to a very high level.
A blood test is the only way to determine if you have high blood sugar. Around quarter of the 828 million adults globally living with diabetes — either type 1 or 2 — are in India, according the Lancet report on Nov 14, 2024. The report reveals that nearly 62% of diabetics in India were not receiving any treatment for their condition.
To lower your chances of being diagnosed with Type 2 diabetes and to keep your blood sugar levels in check, there are several steps you can take. Regular exercise, weight loss if you’re overweight, stress management, and avoiding excessive consumption of sugary or starchy foods are all recommended.
What’s the diet swap that could make a difference?
Heart experts suggest that following a healthy, balanced diet can have a significant impact, especially if you make one major dietary change. Swapping foods high in saturated fat (like fatty red meat) for those rich in unsaturated fats, such as oily fish like salmon, nuts, and avocado, could affect your long-term disease risk.
This switch can significantly reduce cholesterol and glucose levels, lowering the risk of heart disease. Opt for sources of monounsaturated and polyunsaturated fats like olive oil, almonds, walnuts, and fatty fish.
Try to cut down on red meat, full-fat dairy, and processed foods high in saturated fats. Replacing saturated fats with unsaturated fats can help regulate blood sugar levels and improve heart health.
For instance, instead of a beef burger, opt for one made with lean ground turkey or a salmon patty. Another alternative is swapping full-fat cheese for low-fat or fat-free cheese.
What do diabetes experts say?
The World Health Organisation recommends that cutting back on saturated fatty acids can lower LDL cholesterol levels and promote better heart health. Studies indicate that consuming diets rich in plant-based unsaturated fats may lower the risk of Type 2 diabetes and heart disease.
One effective way to transition from saturated to unsaturated fats is by replacing butter with plant-based oils such as olive or avocado. A recent study featured in Nature Medicine revealed that diets rich in plant-based unsaturated fats, rather than saturated fats from animal sources, were linked to lower rates of Type 2 diabetes and cardiovascular disease.
What exactly is the healthy diet
Vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and heart-healthy fats like olive oil, this diet favours freshness above all, potentially making you eat fewer calories and even aiding weight loss.
More than just cutting calories, it could also be your ally against insulin resistance and elevated fasting blood sugar. Thanks to fibre-rich fruits and veggies, sugar absorption into your bloodstream is slowed down.
Always speak to your doctor first before making any major lifestyle and diet changes to ensure they are suitable for you, especially if you are being treated for a medical condition or take certain medication.
