by Erin D Marion - Published 2 months ago

Vegan Diet & Blood Sugar: Expert Tips

While "vegan" is often considered synonymous with "healthy," that's not always the case. There are many unhealthy vegan foods, including those that cause blood sugar spikes and crashes. If you follow a vegan diet, be mindful of these foods to support your overall well-being.

Thankfully, Jessie Inchauspé, known as Glucose Goddess on Instagram, shared a helpful guide for stabilizing glucose levels on a vegan diet, helping your body get the most energy without crashes.

Things to be cautious about

Inchauspé recommends avoiding processed vegan foods, especially those with high sugar content. "They can contain mountains of sugar. Sugar is vegan after all," she explains.

Inchauspé's infographic shows that eating a vegan sweet causes a sharp increase in blood sugar, followed by a decline in energy within two hours. Opt for foods that provide gradual energy instead of causing drastic blood sugar fluctuations.

Recommended Dietary Choices

Inchauspé recommends incorporating fat and protein into vegan meals to regulate glucose levels. "Vegan meals that are just carbs (like rice and veggies) can spike us way out of range." Adding beans, avocado, or other vegan fat and protein sources can help stabilize glucose spikes and provide sustained energy.

Food Recommendations

Inchauspé provides a comprehensive list of protein, fat, and fiber sources for vegan diets:

Protein Intake

Tofu
Tempeh
Seitan
Chickpeas
Beans
Lentils
Hemp seeds
Soy milk
Nuts

Fat Consumption

Avocado
Olive oil
Avocado oil
Coconut milk
Coconut oil
Olives
Chia seeds

Fiber Importance

Kale
Raspberries
Lentils
Oats
Dark chocolate
Black beans
Kidney beans

Summary

Eating habits that help to stabilize blood sugar levels are beneficial for everyone, including vegans.

To avoid a spike and crash in blood sugar, it's best to combine carbohydrates with a plant-based fat and protein source. It's important to remember that not everything labeled vegan is automatically healthy.