Vegan diet for diabetes- The best rules for diabetics

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Adopting a plant -based diet used to be seen as a rare thing by the majority of the population. These days, however the diet has becomevegan foods for diabetes very popular especially for people looking to lose weight and control their diabetes.

In fact a study reported by abcNews showed that people who ate a vegan diet had reversed diabetes symptoms. It is for this reason why diabetics should focus on a vegan diet for diabetes to control their blood sugar level and heart disease.

If you have been following my site you will already know that I started a vegan diet to reverse my heart arteries, If you haven’t read my story then you can check it out here.

On this article I will be talking about the vegan diet that will help people who want to control diabetes. I will help you with identifying the right foods to follow.

The health of vegan foods for diabetes

vegan diet for diabetes

The most important question to ask before embarking on a vegan diet for diabetes is : Is all vegan food healthy or at least healthy for diabetes.

The simple answer is a simple NO.

Now you may be surprised ,since I always say on my posts, that the vegan diet has been deemed very healthy over many other diets. The reason is that, just like any other normal diet there are basic foods that you need to limit here too.

These foods include salt, excessive sugar, excessive and bad fats.

This is why it is very important to know the right foods to focus on for diabetes and that is why I will be giving you the right foods which I also try focus on since I am avoiding diabetes myself.

Protein sources

Maintaining proper nutrition is vital for controlling diabetes since this will give you more energy for your body to be strong and be better capable of staying stronger while you are diabetic as a vegan.

Protein is also good to help you feel fuller for longer periods of time which will be good for managing your blood sugar levels since you will not be eating a lot.

This will also help with managing your weight.

Remember when you eat a lot you tend to eat more unhealthy foods like sugary stuff (It happens to the best of us). So that is where protein comes in.

The major concern vegans have is that they tend to not get enough protein, but do not worry I have you covered and will give you a list of the foods to focus on to get protein.

  • Nuts and seeds
  • Grains
  • Lentils
  • Protein bars
  • Protein shakes

More than this I have compiled a comprehensive list of these vegan foods high in protein which you must focus on.

Vitamin D

Vegan diet for diabetes

Never thought vitamin D could be important for controlling diabetes? Well this vitamin is very important for people who are diabetic since the lack of Vitamin D in the body is linked many chronic disease according to a study done in 2011.

Below are some foods high in vitamin D to focus on in a vegan diet.

  • Sunlight
  • Mushrooms
  • fortified foods-Fortified dairy alternatives
  • Supplements


vegan diet for diabetes

Calcuim is considered very important for those who are living with diabetes since this prevents osteoporosis, which is a disease linked o diabetes.

In fact a study published on PLOS ONE showed a link between the daily intake of vitamin D and calcium with the reduction in insulin sensitivity.

This is the reason you need to have adequate calcium in your vegan diet.

just like protein must vegan have a problem in getting enough protein from their foods.

But do not worry since you are here you are lucky that I will give you the foods that have high calcium that you can focus on.

SIDE NOTE: when I started the vegan diet I had a problem getting enough calcium in my daily consumption, so I know the struggles.

I will show you what has worked for me over the years.vegan diet for diabetes

  • Kale
  • Choy
  • Calcuim-fortified milk
  • Turnip greens
  • Mustard greens
  • brocolli



Adopting Magnesium in you vegan diet as if you are diabetic can really go a long way.

This is because magnesium is great for helping with the absorption of the above vitamins (calcium and vitamin D).

What is the use of eating the above foods to get the vitamins your body can not absorb? Crazy right?

Magnesium is also vital also since it helps prevent muscle spasms and muscle weaknesses.

Below the vegan foods high in magnesium:

  • Canned spinach (leafy greens)
  • Nuts and seeds-( focus on pumpkin seeds and Brazil nuts)
  • Legumes
  • Whole grains (focus on buckwheat and dry quinoa)
  • Dark chocolate
  • Avocado
  • Tofu
  • bananas


Bacteria in your gut is very important for you as a person living with diabetes and having the right amount can help you.

This is because the bacteria in the gut since they prevent urinary tract infection which is popular for people with diabetes.

Unfortunately the foods available for obtaining this vitamin normally do not test well according to my diabetic friend. So he told me you normally would have to take supplements for this.

There are many online and so you have so much to choose from.


This Compound is used widely to curb diabetes especially in Asia

The compound is found in certain plant parts and is extract from there. On Asia they have food that this compound is great for improving insulin function.

My friend also told me that most vegan diabetics do not know about this compound so considered yourself more knowledgeable about this.

However a word of caution: Berberine can cause many negative effects in your body such as stomach cramps so it is wise 500 milligrams two times a day according to healthline.

Take home message

The vegan diet for diabetes is very important more than ever these days since there are more and more cases of diabetes.

The key is learning to focus on the right foods to manage your diabetes and this will make your life easier.

The vital minerals to focus on is still a normal vegan diet, however the only exception here is that you are focusing on the foods that are related to diabetes.

Making sure you stack on vitamins such as calcium, magnesium, berberine, protein and probiotics can be a great source to manage your diabetes without even trying to much

…and remember you do not have to have all the vitamins at once, you can have 80% of them in a day and you will be sorted (stacking up is key).

Anyway I hope this vegan diet for diabetes was helpful in making your life better for managing your diabetes. Remember I am providing this information to help those who have a chronic disease like I had.

So if you have any question or have something to add feel free to write on the comment section below. I will be more than happy to engage with you.

Reader Comments

  1. Jon

    Calcium, and especially magnesium and vitamin D, that’s probably sound advice for everyone, diabetics and non-diabetics alike. There appears to be a fair amount of magnesium and vitamin D deficiency these days, particularly in the developed world.

    Certainly worth getting checked out if you’re concerned.

    Besides, how can you not like a diet recommendation that includes dark chocolate?!

    And yes, probiotics being a specialty of mine, I can vouch for that general advice as well. There are a lot of options, just choose carefully and you can find one that works for you.

    • Thabo Khoza

      It is so interesting to know that developed countries are having problems with getting Vitamin D, but I guess this is because many of them are in cold places were there is less sunlight than other developing countries like South Africa.
      great to know information from a probiotic specialist

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