7 Plant Based Foods for Diabetics

7 Plant Based Foods for Diabetics

With type 2 diabetes on the rise and many diabetics switching over to a plant based diet for better management, and in some cases even reverse it completely. A diet plan that includes low GI (glycemic index) foods and slow-release GI foods are best to keep your blood levels from spiking.

Pretty much everything we eat, whether it’s a cup of sugar or a salad, it breaks down into its simplest form which we know as a carbohydrate. This is the fuel in which your brain and body run off of. Carbs can be either simple or complex, and when broken down into their most basic form they turn into glucose (sugar) and with sugar can come a nasty blood level spike. If you are diabetic or pre-diabetic, this is something you want to avoid.

I have put together this list of foods that you will want to ensure you are consuming on a regular basis. Whether you are diabetic, pre-diabetic or healthy as a horse, you’ll want to keep this list on hand as a reference to eating healthy foods that will not spike your blood levels and that can help you prevent, manage or reserve your diabetes.

Slow-Release Vegetables

All non-starchy vegetables contain slow-release carbohydrates. Slow release carbs will not spike your blood sugar levels and are jam packed with healthy vitamins and nutrients your body requires daily.  Good examples of non-starchy vegetables include spinach, kale, tomatoes, broccoli, cauliflower, cucumber, onions, and asparagus.

Low GI Vegetables

Pretty much all vegetables have a low GI value, but not all are slow-release vegetables. Starchy veggies like white, red and yellow potatoes, for example, can actually cause blood level spikes. However sweet potatoes are a slow-release carb and you can definitely enjoy some sweet potatoes.


Low GI Fruits

Most fruits will score either low or medium on the glycemic index, but there are few fruits you can enjoy that are also slow-release carbs, this includes berries, melons, cherries, apples, plums, and pears. Others fruits like grapefruit, grapes, peaches, bananas, and oranges. are also considered low on the glycemic index, but they are fast carbs are can spike your blood sugar levels. Fast or slow carbs, most fruits are on the higher end of the “low” spectrum and can be eaten, but kept at a minimum of only a couple times a week.


Nuts & Seeds

Most nuts are high in fat so people tend to avoid them not realizing that they contain healthy fats and tons of nutrients. They are actually super healthy. However, when looking for a low GI nut or seed, you’ll want to stick with almonds, walnuts, chia seeds, hemp seeds, flax seeds and pumpkin seeds. Incorporate them into your smoothies, your salads or your grain meals (like oatmeal).


Beans / Legumes

Beans and legumes are delicious, nutritious, high in protein and low on the glycemic index. You can easily enjoy beans every day or two and while they may make you a little gassy, you can sleep well knowing that you’re eating foods that are making you healthy.


Grains  & Pasta

Speaking of grains, there are also some grains that you can eat that are low GI and healthy as f*ck! Steel-cut oatmeal and quinoa are right on the top of the list. Steel cut is minimally processed and the healthier version of oatmeal you can eat. And quinoa, well — quinoa is insanely versatile – it can be used for every single meal, You can also enjoy pasta as well so long as it is either whole grain or now you can even get quinoa pasta, or bean pasta (like lentil or black bean pasta).



I drink nothing but water. No coffee, no tea, no juice or soft drinks. Nothing but water. It’s the healthiest option for us and it is the best way to clean the toxins from your system. Water consumption should be calculated as such…. Your body weight (in pounds) divided in two equals the amount of water in ounces that you should be drinking a day. For example: If you weigh 215 lbs – you should be drinking no less than 108 ounces of water, every single day.


This list of foods is quite literally a list you can (and should) live off of. While it’s not a complete list, it gives you the basics (and the most popular foods out there). For optimal health and reversing diabetes, you should be avoiding all meat, dairy, processed foods, and anything made with white flour or sugar.

My family and I have been eating this exact lineup for quite some time now and we are all super healthy, we’ve lost the excess weight that was starting to pack on, we have energy all throughout the day and even out grocery bills are less expensive.

It’s healthy, sustainable, inexpensive and will prolong your life. What more reason do you need to begin eating healthy? If you would like a full list of foods you can and should be eating to help prevent, manage or reverse your diabetes, please contact me.


Until Next Time!



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