How To Steady Your Blood Sugar Levels On A Vegan Diet — From A Biochemist

Thankfully Jessie Inchauspé, aka Glucose Goddess on Instagram, recently shared a helpful guide for steadying glucose levels on a vegan diet, to help give your body the most energy without the corresponding crash.

In the accompanying infographic, Inchauspé shows the sharp increase in blood sugar that comes right after eating a vegan sweet and the decline of energy that follows within the two hours after eating. Instead, it's more useful to opt for foods that don't cause such a harsh spike and rather provide gradual energy throughout the day.

When building a vegan meal that is cognizant of glucose levels, Inchauspé recommends keeping your dishes packed with both fat and protein. "Vegan meals that are just carbs (for example, just rice and veggies) can spike us way out of range." With this in mind, adding beans, avocado, or really any other vegan fat and protein source can help regulate glucose spikes and keep you feeling energized and fueled in the hours after you eat.

As for protein, fat, and fiber sources on a vegan diet, Inchauspé offers a comprehensive list:

On the whole, it's a good idea to pair carbohydrates with a plant-based fat and protein source so you can achieve a gradual increase in blood sugar without a crash. And remember: Just because something is vegan doesn't necessarily mean it's good for you!