Veganism is one of those topics that comes up a lot when I’m working with clients. Some people swear it changed their life, while others try it for a while and realize it’s not for them. In our latest Diabetes Digital Podcast episode, Wendy and I tackled this question head-on: Should you go vegan if you have diabetes? We dove into the research surrounding a vegan diet and diabetes and shared practical advice, so if you’re curious, give the episode a listen.
As someone who leans plant-forward in my own eating habits, I can see the appeal of veganism. I’ve had my moments of considering it—especially after adopting my dog and becoming more aware of the ethical side of eating animals. But when it comes to the vegan diet and diabetes management, there are a few things to weigh. And it’s not as simple as “vegan equals healthy.”
Let’s Start With The Basics
A vegan diet excludes all animal-derived products—no meat, dairy, eggs, or even honey. It focuses on plant-based foods like fruits, vegetables, grains, legumes, nuts, and seeds. For some, this is a lifestyle tied to ethics or environmental impact. For others, the motivation is health. I’ve seen so many people on social media claim veganism cured their prediabetes or diabetes, which is why I think it’s worth unpacking the reality surrounding a vegan diet and diabetes.
Does The Research Support a Vegan Diet for Diabetes Management?
When planned well, vegan diets can support blood sugar management. Research has shown benefits like lower A1c levels and improved heart health. For example, one study found that people following a low-fat vegan diet saw greater reductions in their blood sugar and LDL cholesterol (the “bad” cholesterol) than those following standard diabetes guidelines. Another review linked plant-based diets with better emotional well-being, blood sugar control, and even insulin sensitivity.
The science behind these benefits largely comes down to what a well-planned vegan diet provides: high fiber, complex carbohydrates, and low saturated fat. These components help stabilize blood sugar (glucose) levels, reduce inflammation, and support cardiovascular health—all key priorities for people with diabetes.
Some nutrients that can be harder to get on a vegan diet include vitamin B12, iron, calcium (due to limited dairy intake), vitamin D, and omega-3 fatty acids.
However, the key phrase here is “well-planned.” Without thoughtful meal composition, these benefits might not materialize, and deficiencies or imbalances can creep in. That’s why it’s so important to consider not just what a vegan diet excludes but what it includes to support your unique nutritional needs.
What About Nutrients? How Will I Get Enough Protein?
When I was a kid, I didn’t love meat and tried being vegetarian. The problem? My meals were mostly carbs because I didn’t know how to include enough protein. If you’re not intentional, a vegan diet can lead to deficiencies or blood sugar swings—both of which are big considerations for people managing diabetes.
Common nutrient gaps on a vegan diet include vitamin B12, iron, calcium, vitamin D, and omega-3s. It’s not that you can’t get these on a plant-based diet, but it may take extra effort. For instance, omega-3s are typically found in fish, but vegans can get them from algae-based supplements or foods like flaxseeds and chia seeds. When I had hair loss a few years ago, my doctor tested my nutrient levels and found I was low in vitamin D, zinc, and iron. It was a good reminder that even if you’re eating “healthy,” you might still need to supplement or adjust. Something that can feel even more complex when it comes to a vegan diet and diabetes management.
Protein is another area where planning matters. Plant-based proteins like beans and lentils are great, but they don’t always provide all the essential amino acids your body needs. This is why combining foods—like rice and beans—or incorporating soy products like tofu or tempeh is so important. Without enough protein, you risk muscle loss, fatigue, and blood sugar instability, which are especially concerning if you have diabetes. That said, I’ve worked with plenty of vegans who are absolute pros at balancing their meals. They know how to pack in protein with things like tempeh, edamame, or even vegan protein powders. One of my favorite brands is Promix, which has a great vegan option that’s not chalky. I also love Ripple milk, a plant-based milk made from peas. It’s creamy, high in protein, and perfect for everything from smoothies to hot chocolate.
Is a Vegan Diet Actually Sustainable For Me?
Despite the potential health benefits, sustainability is a big question mark for many people. I’ve lost count of how many friends and clients have told me, “I was vegan for a month” or “I tried it for six months.” Very few stick with it long-term. In my experience, unless someone has a really strong reason—like ethical or environmental concerns—it can be hard to sustain. And the truth is, you don’t need to go vegan to manage your diabetes effectively.
This is where I love the idea of plant-forward eating. It focuses on making plants the star of your plate without completely cutting out animal products. Think of it as a flexible approach that lets you enjoy the best of both worlds. Even standard guidelines like the USDA MyPlate or the ADA plate for diabetes are mostly plant-based. They recommend filling half your plate with vegetables, a quarter with whole grains, and a quarter with protein.
How Do I Start When It Comes to a Vegan Diet and Diabetes Management?
If you’re intrigued by veganism but hesitant to commit, start small. Try incorporating one or two plant-based meals a week or swap some of your usual staples for vegan-friendly options. For example, I’ve had clients replace chicken with tofu or beef with lentils in their favorite recipes. If you love dairy, there are some great options now, like Kite Hill’s vegan Greek-style yogurt, which has 17 grams of protein per serving.
Of course, it’s not just about what you eat—it’s also about your lifestyle. Social gatherings, eating out, and even grocery shopping can feel more complicated when you’re vegan. I’ve seen clients stress over reading labels or finding something to eat at a party. One of my friends who tried veganism said the hardest part wasn’t giving up meat—it was feeling like an outsider in food-centered gatherings.
Another thing to think about is cost. While staples like beans, grains, and veggies are affordable, specialty vegan products can add up. I’ve definitely raised an eyebrow at $15 vegan salads or $12 smoothies. That said, there are ways to keep it budget-friendly if you stick to whole, minimally processed foods.
A Vegan Diet and Diabetes: The Takeaway
Ultimately, the best diet is one that aligns with your values, supports your health, and fits your lifestyle. For some, that might be veganism. For others, it might be a plant-forward approach or simply making small, sustainable changes to their current eating habits.
If you’re considering a dietary shift, I always recommend working with a registered dietitian. Our team at Diabetes Digital specializes in helping people create personalized plans that fit their unique needs. Most of our services are fully covered by insurance, so you can get the support you need without worrying about the cost.
As you explore your options, remember that there’s no one-size-fits-all answer. Whether you’re vegan, plant-forward, or somewhere in between, the goal is to find what works for you. And as always, consult with your healthcare team before making major changes, especially if you’re on medication.
If you’d like more support, take our quiz to get matched with one of our dietitians. We’d love to help you navigate this journey. Don’t forget to check out our latest podcast episode for even more tips, and we’ll see you back here next week.
Transcript
0:00
Welcome back to another episode of the Diabetes Digital Podcast with Wendy and Jess.Today is episode 2 in our series all about popular diets for people with diabetes and pre diabetes.And we could not have the series without talking about veganism.
0:19
Today we’re going to explore if a vegan diet is a good fit for people with diabetes, what the research says, and we’re going to give you practical tips along the way.Welcome to the Diabetes Digital Podcast.I’m Wendy.And I’m Jess, and we’re best friends, registered dietitians and diabetes educators.
0:37
Through our telehealth platform, Diabetes digital.co, we offer accessible and personalized virtual nutrition counseling for people with diabetes and pre diabetes.Visit diabetesdigital.co that’s Co to book your first appointment.We accept insurance and offer affordable self pay options.
0:54
Now let’s get into today’s episode.This podcast is brought to you by Hero Bread.His dietitians were always on the hunt for store bought foods that we can confidently recommend to our patients.But here is the catch.Anything we recommend has to actually taste good.
1:12
Life is short and I both live to eat and eat to live.That’s when Hero Bread reached out.I’d seen them in stores but I hadn’t picked anything up yet and they had sent a bunch of products for us to try.Now, my husband and I, we love food, and we were immediately hooked.
1:28
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1:44
It’s perfect for managing blood sugar or adding more protein while eating the bread you love.Their tortillas are a new favorite in my house.My husband and I both love using them to make quesadillas as quick snacks.I’m a big quesadilla girl.I’ve also been using their bread for sandwiches.
1:59
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2:18
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2:35
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2:51
That’s hero HE ro.co.co.Now on to the episode.So before we jump in, I think we should define what a vegan diet even is.So a vegan diet, for those who are not familiar, excludes any animal derived products and focuses on plant based foods.
3:14
And a vegan diet is not to be confused with a vegetarian diet, which still might include different animal products like eggs and dairy depending upon the type of vegetarian diet it is.But a vegan diet typically doesn’t include, like I mentioned, any animal products and even excludes things like honey because it is made from bees.
3:34
Now, why would people want to do a vegan diet?There are so many people out there who wonder, you know, they love me.They’re like, what’s the deal with this?And there are many reasons and I support a lot of those different reasons, right?Like ethical considerations.
3:50
And especially as I get older and I’ve had my dog, like this is something that is really hits close to home for me when it comes to just like how animals are treated and even dairy farms, things like that, like a message, many dairy farms asking how the animals were treated.
4:06
So I totally understand wanting to be vegan for ethical reasons, right?Another one is environmental.There are many studies that do suggest the cattle farming has a negative impact on the environment.And there are many people who really care about the environment and want to, you know, make a change any way that they can.
4:27
And the third thing, and this is what we’re going to talk most about today, is health.I have seen so many people on TikTok or Instagram or YouTube talking about, you know, they had pre diabetes or they had diabetes and they went vegan and that’s all they had to do.And it completely cured their diabetes.
4:44
So we want to, you know, dive right into that now.What are some of the benefits of a vegan diet?Just like zooming out, I will say that when a vegan diet is really considering all nutrients, it can be nutritionally balanced.
5:01
And you know, there’s so many people who do a vegan diet who make sure that they’re getting enough protein, who make sure that they’re getting enough fats in their diet.And then there’s some people who do a vegan diet who maybe aren’t having as much of A balanced diet.
5:18
I know that for me, when I was vegetarian, like kind of as a kid, because I never liked meat, I didn’t really have a balanced diet because I didn’t understand, you know, what proteins were. And I kind of mostly just focus my meals around carbohydrates.
5:33
And I do know that there are a lot of vegetarians and vegans like that as well.And, you know, do want to point out that there is some, you know, cause for caution because without proper planning, a vegan diet can lead to different deficiencies as well as blood sugar fluctuations, which is definitely important for people who have diabetes or pre diabetes.
5:54
So we’re going to dive right into that and when he’s going to get into some of the studies.So as was saying, when vegan diets are planned properly, they can be very high in fiber, complex carbohydrates, lower in saturated fat, which is great for your heart health and balanced vegan diets can help with blood sugar management long term.
6:14
There have been a few studies that I want to highlight.There was one low fat vegan diet study that improved glycemic control and cardiovascular risk factors in a randomized clinical trial for people with type 2 diabetes.Participants were randomly assigned to a low fat vegan diet or diet following the American Diabetes Association guidelines for 22 weeks.
6:36
And the vegan group did show significant reductions in A1C levels and LDL cholesterol, which is considered non healthy cholesterol compared to the ADA group, indicating that there was improved blood sugar control and improved cardiovascular health as well.
6:52
And then there was another systematic review done in people that have type 2 diabetes.And the findings suggested that plant based diets were associated with improvements in emotional and physical well-being, including better blood sugar control and quality of life.
7:09
The last study that I will cite also looked at vegan diet and its impact on insulin resistance.This was a systematic review, meta analysis, and the results indicated that vegan diets also significantly improved markers of insulin sensitivity, which is really important for blood sugar management.
7:30
So there are definitely studies out there that support health benefits for people that have type 2 diabetes.It’s important though, to work with your healthcare provider, with your dietitian just to make sure that this is something that is going to be sustainable long term because some people see it as a lifestyle.
7:52
For some people it is like a diet, meaning as in like a very specific way of eating.And for people who enjoy animal products, it can be in challenge to, you know, sustain a vegan lifestyle, a vegan way of eating long term.
8:09
And the reality is that you can include and if you wanted to, you can include animal products into your diet and have it be done in a way that is healthy and that promotes blood sugar balance.It’s all about finding the right fit for you.Yeah, The funny thing is the amount of people I know who are like, I was vegan once for like even.
8:32
That was me.You yeah, one month, two months, three months, six months, 12 months, two years.Like I, I probably have 1000 stories of people who are like, I was vegan once, but I don’t have many stories of people who are still vegan.Not to say it’s not possible, but I think that speaks to the sustainability because I do feel like unless you have a very strong why and the why makes sense for you, I don’t think it’s sustainable.
8:58
I think the why, like I said, can be ethical.I totally get that.I think it can be environmental, I think it can be health.But the thing with health is it’s it’s not necessary, right?Like yes, there are studies to support that you can have some health improvements on a vegan diet, but if health is the only reason you’re doing it, it is not necessary.
9:17
And we’ll get more into that now.I want to talk about nutritional planning because when people aren’t on vegan diets, they do have to kind of look at their nutrients more.I know a lot of vegans though, they get very annoyed thinking that, you know, you can’t get your protein on a vegan diet or when people think that they can’t get their protein on a vegan diet or that they’re always walking around with all these deficiencies.
9:41
Yes, I get it.But there is more of an increased risk just because certain foods that you’re eating on a vegan diet tend to be lower in specific nutrients, for example, vitamin B12, iron, calcium, Omega threes, and vitamin D.
9:57
While you may have some foods on a vegan diet that will provide you with those nutrients, they’re very few and far between.So it might take supplementation in some cases.And they’re actually are vegan Omega threes, they’re derived from algae.
10:14
So if you’re looking for a vegan omega-3, I highly recommend that.But you couldn’t get omega-3’s from other foods as well in the vegan diet, things like flax seeds, chia seeds, will it contain some of that nutrient?So I think it’s all about making sure your diet does have a variety and then like I mentioned, maybe having a multivitamin or supplementing with specific nutrients as needed.
10:37
You can also go to your doctor and get tested for these nutrients.That happened to me where my doctor just happened to test me because I was experiencing some hair loss and they found that I was low in vitamin D, low in zinc, and low in iron.
10:54
So then I knew exactly what to supplement with.And I think for me it may have been partly because my diet does lean a little bit more plant forward, vegetarian, I don’t know, but it’s helpful to have that information.So ask your doctor to test you for some of these nutrients.
11:10
One of the common pitfalls I do see with vegan meals is not really taking into consideration protein.And this might be for people who are maybe more new to the vegan diet.I definitely think that most people who have been, you know, eating vegan for a while, like they understand which foods have protein and how to balance those meals.
11:31
But sometimes people who are newer don’t always have that information.So when it comes to protein specifically, I will say that plant based proteins often lack one or more essential amino acids.And for those of you who want a little bit of a chemistry lesson, amino acids are the building blocks of protein that the body can’t produce on its own.
11:53
So to make sure that you’re having complete protein intake, vegans often need to include a variety of protein sources throughout the day.So what are some examples?Things like legumes, which is beans, lentils, chickpeas.
12:09
Combining those with grains like quinoa or rice will create a complete amino acid profile.So there are foods that naturally pair really well together.Other options include soy based products like tofu, tempeh or edamame, which are considered complete proteins all on their own.
12:27
So This is why vegans tend to incorporate, you know, tofu and, and things like that into many of their meals because they’re getting that complete protein.Now, why do we want to make sure that we’re getting enough protein?Well, the problem is if we have inadequate protein intake, that can lead to muscle loss.
12:44
It can also lead to fatigue and blood sugar instability.And this can be especially important for people with diabetes because they really want to prioritize getting enough protein in their meals so that they do have stable blood sugars and, you know, keep their muscles strong.
13:02
Exactly.So you can incorporate vegan protein sources like I already mentioned tofu and tempeh, but there’s also Satan legumes and don’t feel that if you need to add some protein powder as well.I really love pro mix.
13:19
It’s a protein powder made by a dietitian.I’ve now got my husband hooked on it as well, but it tastes really good.They have a vegan version.It’s probably one of the best vegan proteins I’ve tasted.It’s not chalky, so that’s one example.
13:34
And there’s also now vegan protein yogurts, Greek style yogurts that are vegan.So one in particular is Kite Hill.I really like that brand because their vegan Greek yogurt has I believe like 17 grams of protein in it, something around there, which is pretty significant.
13:55
You can also get protein on a vegan diet from different plant based milks.Another one that I love in addition to soy milk is Ripple, which is a plant based milk that gets its protein from peas and it tastes really good.
14:10
I usually have like one or two cups of that a day.So there are different sources of protein.It’s just being mindful about making sure you’re including those with most meals.Yeah, I love Ripple.During the colder months, I make hot chocolate with Ripple and it’s like it’s pretty creamy too, which is nice because some of the plant based milks are like thinner.
14:30
They’re a little watery.So yeah, I really like Ripple.I also want to talk about some of the practical challenges that you might encounter if you decide to go vegan.Something that I see happen a lot is the social gatherings.I was literally just at, like a friend gathering where, you know, everyone cooked and there were a couple vegans in the group.
14:51
And so I did make a few vegan dishes, but then I made, you know, like mashed potatoes, for example.And I put butter and cheese and things like that.And it’s like, you know, who can say no to, like, buttery mashed potatoes?Like the vegans were like, oh, we’re just going to have a bite.
15:08
Like, you know, And it’s like, of course, like, you know, absolutely.But that can be a challenge because chances are that most of your friends or family are not going to be vegan.And so you’re probably going to be in these social settings where maybe there’ll be some dishes, maybe you bring them yourself.
15:26
There might be some dishes that are not vegan and it’s very tempting to enjoy those dishes, especially if you like, you know, butter cheese, chicken, you know, etcetera.So you might just have to ask those questions like, oh, you know, what was this made with?And that can be stressful and uncomfortable.
15:43
So it’s like you just have to keep that in mind if you’re really trying to go all the way with it.Some vegans are like flexible, you know, but if you’re like trying to be 100% on board, then those are just things that you’re going to have to keep in mind.
15:58
Things like reading labels, like making sure that there are no animal products.And, you know, some of these food products that you’ll find on the shelves that can be overwhelming because you’re like, well, the way gelatin, like, is that an animal derivative?
16:14
Like can I, you know, eat that?And that’s really a personal choice, right?So it’s just another thing to think about.And this can be stressful, you know, just take into account like your mental health, like do you feel good with the changes that you’re making?
16:30
Is this becoming just like something that you’re constantly thinking about?Or are you able to like ease into that transition of like not eating any animal products?And then something else that I want to touch on is finances because it it can and it cannot be pricey and going vegan.
16:50
It just all depends on how you do it.I feel like if you are leaning into like Whole Foods and you’re eating a lot of beans and vegetables and fruits and things like that, I think there is like a way to do it where you’re not breaking the bank because meat is usually more expensive than vegetables and Whole Foods.
17:09
However, when you’re eating out, for example, or ordering in vegan meals do tend to be overpriced.I stand by that.Like these smoothies.I’m like, why are you charging $12.00 for a smoothie?It doesn’t make any sense.Or like you’re charging $15.00 for a salad like you know, and you’re and you’re not completely satisfied.
17:28
So that’s just something to keep in mind.Like sometimes these vegan foods especially like the more processed foods like the specialty items and desserts, they can be expensive.So budget is a consideration for sure.Yeah.One thing that I want to point out is if you are intrigued by some of the health benefits of being vegan or like we mentioned, it aligns more with your values, but you also find it pretty challenging and that would stress you out, you might want to consider a more plant forward diet versus going completely vegan.
18:01
I love the idea of plant forward eating because that means that most of your plate is centered around plants.And even when we consider the USDA my plate, that’s still a plate that is 75% plants, right?Because it’s like making half your plate vegetables, 1/4 carbohydrate and 1/4 protein.
18:22
And so it’s 75% plant based, similar to the ADA plate for people with diabetes.It’s also majority plant based, so you can kind of take that approach if that kind of aligns more with where you’re at in life.And a couple things I would point out is emphasizing whole grains, emphasizing vegetables, fruits, nuts and seeds.
18:43
Those are all plant based foods that can be incorporated into your plant forward diet.The nice thing about this is it incorporates some flexibility so you don’t have to completely give up animal products if you really love your meat.I come from a family of carnivores, not seriously, but where they love their meat.
19:03
And you’re not taking away nobody’s Tri tip.So you can incorporate that if that’s something that’s really important to you, but maybe it’s just in smaller portions or less frequently.Another thing to consider if you are eating kind of more of a very meat heavy diet right now is to make gradual changes and you can do things like incorporating vegan meals one or two days a week.
19:25
Maybe that’s the change that works well for you.And maybe that’s still having an impact on the environment or, you know, the your ethical concerns without completely going vegan, if that’s not something that in your heart of hearts, you know, that you can do for the rest of your life.So just, you know, try to focus on being planned forward, aligning your dietary choices with your values, health goals and overall well-being.
19:49
Yeah, so the key take away here is that going vegan is a personal choice.It can absolutely be beneficial, but it’s not the only way to manage your diabetes.There are so many ways to eat that are healthy, that align with your values, your culture, your preferences.
20:04
You should definitely consider working with the registered dietitian, whether you’re going vegan or not, just to have that support and guidance along the way.You can visit diabetesdigital.co slash quiz to fill out our intake quiz and get matched with one of our registered dietitians.We are, for the most part, fully covered by insurance for about 95% of people, so you can fill out your information that will verify your benefits free of charge.
20:29
Also, talk to your healthcare team before you make any drastic dietary changes, especially if you’re on medication because you might have to make some adjustments there.We always encourage experimentation, listening to your body, but also you want to do it responsibly and you want to do it under the guidance of your medical team.
20:45
Thank you so much for tuning in.Don’t forget to subscribe, review our podcast, share this episode with someone who might find it useful, and we will see you next time.Bye bye.Thanks for joining us for today’s episode.If you’re interested in nutrition counseling with one of our expert dietitians to help improve your pre diabetes or diabetes, visit us at diabetesdigital.co.
21:09
Also, if you found our conversation helpful, do us a favor and rate and review this podcast on iTunes, plus share with someone who might find this helpful.You can also connect with us on Instagram at Diabetes Digital.Dot Co and TuneIn every Wednesday for practical, inclusive and culturally humble diabetes BD’s insights.
21:29
We’ll catch you later.Bye.
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