Type 2 Diabetes? Here’s How a Partial Plant-Based Diet Could Change Your Life

WORDS SHIVARANJANI MOHAN KUMAR AND DR HARVINDER KAUR GILCHARAN SINGH

FEATURED EXPERT
SHIVARANJANI MOHAN KUMAR
BSc Food Science (UMS)
Student of Master’s in Clinical Nutrition
Universiti Kebangsaan Malaysia (UKM)

FEATURED EXPERT
DR HARVINDER KAUR GILCHARAN SINGH
Senior Lecturer
Centre for Community Health Studies (ReaCH)
Faculty of Health Sciences
Universiti Kebangsaan Malaysia (UKM)

THE TRUTH ABOUT CARBS: FRIEND OF FOE?

Carbohydrates often have a bad reputation get blamed as the ‘villains’ in diabetes management, but they are not your enemy.

Truthfully, not all carbs are created equally. It is possible to effectively control your type 2 diabetes mellitus (T2DM) and still have a varied and fulfilling diet.

YOU CAN ACHIEVE THIS THROUGH A PARTIAL PLANT-BASED DIET

Many people hesitate to adopt a plant-based diet because they believe it means giving up all animal-based foods, causing them to miss out on this life-changing approach.

But let me assure you, you don’t have to completely stop eating animal products to enjoy the benefits.

By understanding how to choose and balance your carbs within a flexible plant-based approach, you can take control of your T2DM while enjoying a diverse, satisfying diet.

Advantages of a Partial Plant-Based Diet for Good T2DM Control

Lower saturated fat content
Higher fibre intake
Rich in vitamins and minerals
Natural anti-inflammatory properties
Better blood sugar control

UNDERSTANDING YOUR BODY’S RELATIONSHIP WITH CARBS

Carbs are our body’s primary energy source. When we eat carbohydrates, our body transforms them into glucose for energy.

For people with T2DM, managing carbohydrate intake is important because it can raise blood sugar directly. So, consuming the right quantity and quality of carbs is the ultimate key.

Here’s what you need to know about different types of carbs.

Simple Carbs (Avoid Whenever Possible—Choose a Healthier Alternative, See Below)

Table sugar and honey
Fruit juice and sodas
Cookies, cakes, and candies

Refined Carbs (Limit These)

White rice and pasta
White bread
Processed cereals and pastries

Complex Carbs (The Healthier Alternatives)

Brown rice and whole grains
Legumes (beans and lentils)
Starchy vegetables (sweet potatoes, corn, pumpkin)
Fresh fruits

Eating complex carbs will not rapidly increase your blood sugar, as they contain fibre and other complex starches that take longer for our body to digest.

So, remember to eat more complex carbs, not simple carbs!

WHAT YOU SHOULD REALLY WATCH OUT FOR: THE FATS

Contrary to popular belief, fat—not carbs—might be the bigger concern in T2DM management.

The Fat-Insulin Connection

Insulin resistance occurs when body tissues don’t respond properly to normal insulin levels.
It is possible that fat accumulation in liver and muscle cells, as well as in areas of inflammation, is responsible for such insulin resistance.
Hence, there is a possibility that a diet high in saturated fats can interfere with insulin function.

HOWEVER, WE SHOULDN’T CUT OUT ALL FATS ALTOGETHER!

Following a balanced diet is crucial, which includes consuming the right types of fats. Use the following as a guideline.

Do Include in Your Diet

Unprocessed seeds (chia, flax, sunflower)
Nuts (walnuts, almonds)
Healthy oils (olive oil)

Avoid These Whenever Possible—Choose Healthier Alternatives

Butter and lard
Cream and full-fat dairy
Processed meats
Fried foods

PRACTICAL STEPS TO MAKE A SUCCESSFUL TRANSITION TO A PARTIAL PLANT-BASED DIET

Adopt the Right Approach

Start gradually.
You don’t need to eliminate all animal products; in a partial plant-based diet, meat can still be included, but it should not be the main component of the meal.
Instead, focus on eating more whole, unprocessed foods.
Slowly cut down on the amount of meat and up the fruits and vegetables in your meals.
Plan your meals ahead.

Start by Making Simple Food Swaps

Replace white rice with brown rice.
Switch to whole grain bread.
Include more vegetables in your meals; pick vegetables of a variety of colours.
Choose legumes over meat in some meals.
Snack on fresh fruits with low glycaemic index instead of processed foods.
Use natural sweeteners, such as date paste, instead of refined sugar.

Examples of fruits with low glycaemic index are berries, apples, pears, oranges, guava, and papaya.

Watch Out for These Plant-Based Pitfalls!

Not all plant-based foods are created equal. Be cautious with:

Processed vegan alternatives
Plant-based or vegan “meats”
Vegan yoghurt and processed snacks
Sweetened plant milk and beverages
Processed vegan cheese

Start slowly if you’re new. Remember to always maintain a balanced meal that includes the right amount of carbs, proteins, fats, and fiber in your diet. You can consult a dietitian for more advice.

This article is part of our series on tips and advice for leading a healthy lifestyle.

References:

American Diabetes Association. (n.d.). Fats. https://diabetes.org/food-nutrition/reading-food-labels/fats?form=MG0AV3
Centers for Disease Control and Prevention. (2024, May 15). Choosing healthy carbs. https://www.cdc.gov/diabetes/healthy-eating/choosing-healthy-carbs.html
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