The “Vegabetic”: Successful Veganism as a Type 1 Diabetic
by Aileen McGraw
For fifteen years, what I put in my body has been all-important. Hyperawareness of my intake and output continues as a daily priority. My choice to go vegan occurred just over two years ago in April of 2010, but my diagnosis with type 1 diabetes mellitus, commonly known as juvenile diabetes, happened in August of 1997.
While I used to administer upwards of five shots of insulin via syringe each day, in 2007 I transitioned to the insulin pump. Instead of time-dependent injections, I now deliver rapid-acting insulin continuously through a catheter to manage my blood glucose level. Need to clear up the medical jargon? Find explanations and definitions of diabetic terminology on the American Diabetes Association or Medline Plus websites.
So – what is diabetes?
Diabetes is a disorder of metabolism— the way the body uses digested food for growth and energy. Most of the food people eat is broken down into glucose…the main source of fuel for the body.
After digestion, glucose passes into the bloodstream, where it is used by cells for growth and energy. For glucose to get into cells, insulin must be present. Insulin is a hormone produced by the pancreas, a large gland behind the stomach. (National Institute of Diabetes and Digestive and Kidney Diseases).
When I eat, unlike non-diabetics, my pancreas cannot give proper insulin doses. Glucose does not move to cells from my blood as my pancreas sends out too little insulin. The result? I need to self-administer different amounts of insulin depending on my personal food intake, activity level and current blood glucose level.
Considering that people with diabetes have trouble using food for growth and energy, the omnivore-vegan transition might initially intimidate. Personally, the journey towards veganism brought both challenge and triumph. My childhood consisted of avid milk drinking. A cup of cow’s milk equates roughly to one slice of bread or one small fruit in carbohydrate content. I turned to milk whenever I needed a quick, easy snack that supplied carbohydrate and also included calcium and protein. When my go-to blood sugar stabilizer, cow’s milk, fell out of the picture, I found that along with plant-based milks like soy milk, many fast-acting carbohydrates like apple juice, bread, crackers and glucose tablets still fit the vegan tab. When I became vegan, I noticed that my blood sugars were lower on average, and reduced my basal rate (the continuous drip of insulin) to compensate. Lower blood sugars presented several potentially serious risks, but with proper management, I kept my levels largely within my personal target range. My A1C (an indicator of how well my blood sugar was controlled within the past couple months) dropped more than half a point, a sign of effective control.
Energy plays a central role in both diabetic and vegan lifestyles. Challenge came in managing carbohydrate intake while choosing foods for their protein content. Meeting with a registered dietitian revealed the importance of adequate protein to maintain strength as well as hair and nail health. With a relatively active lifestyle (I was a competitive cheerleader in high school and I dance at college), my dietitian and I decided to select for protein to help me gain muscle mass. Meals like pancakes and cottage cheese, while high in both carbohydrates and protein, contain dairy and eggs. Protein-rich vegan combinations like tofu, broccoli and almonds provide lower carb content. My personal remedy? Include carb sources like oatmeal, brown rice and bagels with other typically protein-rich/low-carb foods. That’s not to say pancakes disappear in a vegan meal plan. I love using bananas or flax seed and water as egg replacers in pancake mixes. Come breakfast time, water and nut or plant-based milks ensure that my pancakes retain their fluffy texture.
Being a vegan diabetic, I know that I need to eat more before physical activity. This past winter, I skied for the first time. While I was far from Olympic caliber, learning technique took a lot out of me. As my friends refueled with dairy products and meat-based protein, I made sure to pack along my favorite soy protein powder (Whole Foods Soy Protein Powder in Natural Vanilla flavor) and consume my fair share of peanut butter and lentil soup. However, even with meal planning, I experienced late-night blood sugar drop, or post exercise hypoglycemia. My body responded to changing stress levels and stores of glycogen with a drop in blood glucose level. Everyone’s reaction to exercise varies, which is why I check my blood glucose level before, during and after physical activity and pack snacks in case of low blood sugar. I found instant oatmeal and apples to be quick and easy fast-acting foods. My best advice, simple and overused: prepare and plan ahead.
If the vegan shift brought tremendous change, then the college-vegan-diabetic transition created a trifecta of new and unexpected (yet manageable!) challenges. At Northwestern University, I balance picking up my own prescriptions with buying additional groceries and navigating the dining hall options. Lucky for me, Northwestern won Most Vegan-Friendly College from PETA2 for the second year in a row. Oven roasted herb potatoes and hummus flatbread plates? As both a vegan and a diabetic, I can’t complain! For me, NU’s on-line weekly menus provide invaluable planning information. I access menus at my favorite dining halls, being sure to fill any nutritional holes with a quick run to Walgreens, Whole Foods or my dorm room.
As freshman year wraps up and I enter my 16th year with diabetes and embark on vegan year three, I can say sincerely that I enjoy myself in health and life at large. Bottom line: use experience to your advantage and have fun! As a diabetic, I’m used to knowing my body. This made the switch easier; I adhered to the already familiar routine of monitoring how what I eat makes me feel. My advice? Dive in full force. Know your body; explore the make up of your food. Be innovative with low blood sugar snacks (might I suggest “vegan cookie dough?” Instant oatmeal, peanut/nut/sunflower seed butter, bananas, and – if you’re up for it – raisins). All changes present risk, but for me, keeping confidence up and reflecting over my convictions allow me to lead a “vegabetic” lifestyle with ferocity.
Questions about monitoring carb intake, planning meals, finding recipes or “free foods” (those low enough in calories and carbs that they are considered “free”)? Many solutions and resources can be found in VRG’s Vegan Menu for People with Diabetes (containing a carb exchange/equivalency table and daily menu pattern, also available in Spanish) and the Physician’s Committee for Responsible Medicine guide to going vegan with diabetes. You can also find general information about nutrition for people with diabetes on the American Diabetes Association “Food & Fitness” page.
As stated in Vegetarian Journal 2003 Issue 2 in “Vegan Menu for People with Diabetes:” “Every person who has diabetes has his or her own individual energy and nutrient needs, so please consult your health care professional to make sure our suggestions will work for you.”
This is not personal medical advice. This article stems from personal experience and things that I individually find helpful. Consult your healthcare professional for personal suggestions and/or medical advice.
Written by Aileen McGraw during her internship with The Vegetarian Resource Group
i have been toying with the idea of starting a blog about being a Type 1 and vegan! glad to have come across this post. keep up the great work!
Thanks, Tracey – good luck!
Enjoyed reading this, been type one diabetic for 7 years, vegan for 6:)
Thanks for the advice. I have been struggling with the diabetes/vegan diet for a year! Ups and downs have become a substantial issue the last 3 months. Your advice has been helpful.
I have tried this new vegan diet after being on a high protein(egg whites and peanut butter mostly) diet. I’m a type 1 and my blood sugar seems to be all over the place with this diet. Sometimes I eat strawberries and need 1 unit for a whole box…sometimes I need 3..? Same time of day, same amount of physical activity. Other times I’ve noticed my blood sugar going from 120s, to nearly 400 in only a few hours eating NOTHING. Maybe not everyone’s body can handle only veggies?!
Really interesting post. What happened with your A1c related to your vegan diet change?
My son was diagnosed when he was 3.5 years old and we have been vegan ever since. I am inspired to see a posting about a vegan type 1 – because nobody talks about it due to the high carb content. It is a hard position to maintain in a society that likes to eat the SAD diet. Thank you for speaking out.
I have had great success with veganism and diabetes. I am 31 years old and have been diabetic for 20 years. Since going vegan my A1Cs are 6.5. Yoga really helps as well. Thanks for sharing!
How could I eat potatoes, legumes, rice, pasta
beans and fruits without using insulin injections?
I’m a vegan mom of a newly diagnosed (last week) type 1 seven yr old boy. Our house is vegan and I’ve had to resort to eggs to just try to keep him full and get used to this new life. Finding information on type 1s and vegan diets has been almost impossible. Any blogs out there?
Hi Jen, you might try finding a vegetarian-sympathetic dietitian by searching here and selecting vegetarian and diabetes expertise: http://www.eatright.org/programs/rdfinder/
Hello! Since ‘I’ consume very small amounts of carbs was wondering how is it possible to start eating fruits, beans, legumes, potatoes, rice, pastas without losing ‘my’ eyes or toes?
My wife is type 1, a registered dietitian and a CDE. We incorporated vegan into our diet, but with awareness about carb intake. We focus on the protein aspect of it, utilizing quinoa, beans, legumes etc.
Obviously PWD would not consume a diet of high sugar fruits, but would consume in moderation.
We eliminated animal proteins. We do occasionally eat wild caught fish. A1C has been good, as well as LDL and HDL. Flax is a good source of Omega-3
I have been a Type 1 diabetic for 18 years and I really enjoyed reading your article and will try to implement some of your great tips! I take very good care of myself as well and can appreciate tips for even greater improvement. Thanks. Sara
I was diagnosed 5/6 months ago and started vegan diet about 4 months ago
Before i started with the vegan diet my A1C was 6.9 and after the
Second time I was checked my A1C was 6.5 !!!!
(That was already when I started the diet)
I am not vegan. I gave up beef/pork/unusual meats almost 28 years ago and recently gave up birds of any kind, along with all diary. I have attempted low-carb veganism on multiple occasions, but have had to rely on nuts and beans as my protein and my body truly has not responded well. I also avoid peocessed soy products. Has/did anyone encounter(ed) negative effects in switching to a vegan diet and how did you combat it? My body tends to have whatever is most unlikely-but-possible reaction to things, but I find my body has a generally low tolerance to carbohydrates and I put on about 15lbs instantly, in addition to not feeling well. The only time I have lost weight healthily and kept my glucose range in good perimeters has been when I’ve had a high protein low carbohydrate diet.
Looking for help/advice/counsel on good protein sources that are not high carb like beans, not hormone affecting like processed soy products and are generally processed in the body without long lasting negative effects and how to curb the aforementioned effects.
Daughter-in-law diagnosed 4 years ago at age 40 with Type I diabetes. Do you have any plant based meal plans that would help? She’s reached a point of being down about the disease and frustrated with conflicting info. I teach for PCRM and have shared resources with her. No one has, yet, been able to help her with detailed plant based meal plans for her disease.
Hope you can help. Thanks so much.
Joanne Irwin, M.Ed.
Food for Life Instructor, PCRM
thanks!
You are so awesome! I do not think I’ve read through anything like
this before. So nice to find somebody with a few original thoughts on this issue.
Really.. thank you for starting this up. This website is one
thing that is needed on the web, someone with
some originality!
Howdy! Would you mind if I share the blog of yours with the twitter group of mine? There is a large amount of people that I believe would truly enjoy the content of yours. Remember to let me know. Thanks
Of course. Just make sure they know it’s coming from http://www.vrg.org