Post Time: 2025-07-18
When it comes to managing blood sugar levels, incorporating plant-based diets into your lifestyle can be a game-changer. Research has shown that plant-based eating patterns are associated with lower rates of type 2 diabetes and improved insulin sensitivity.
The Ideal Balance
Maintaining an optimal blood sugar range is crucial for overall health. According to the American Diabetes Association (ADA), the ideal fasting plasma glucose level is between 70-99 mg/dL, while postprandial levels should be less than 140 mg/dL after eating. By incorporating plant-based diets rich in fiber and antioxidants, individuals can improve their blood sugar regulation.
The Power of Plant-Based Diets
A well-planned plant-based diet has been shown to significantly reduce the risk of type 2 diabetes by improving insulin sensitivity (1). Studies have found that participants who followed a plant-based eating pattern experienced improved glycemic control and reduced body mass index compared to those on an omnivorous diet.
Key Components of Plant-Based Diets
Adequate fiber intake is essential for maintaining healthy blood sugar levels. Fiber-rich foods such as fruits, vegetables, legumes, and whole grains help slow down carbohydrate digestion and absorption, thus reducing the impact on blood glucose (2). Nuts and seeds are also beneficial due to their high content of magnesium, potassium, and antioxidants.
Exercise and Plant-Based Diets
Regular physical activity is essential for maintaining healthy blood sugar levels. Research has found that regular exercise can improve insulin sensitivity by up to 60% in individuals with type 2 diabetes (3). Combine this with a plant-based diet rich in fiber and phytochemicals, and you have a winning combination for managing blood sugar.
Plant-Based Foods That Support Healthy Blood Sugar Levels
Leafy greens such as spinach and kale are packed with magnesium and other minerals essential for insulin function. Legumes like lentils, chickpeas, and black beans provide sustained energy while regulating carbohydrate digestion. Whole grains including quinoa, brown rice, and whole wheat bread offer fiber and complex carbohydrates to support stable blood sugar levels.
Tips for Transitioning to a Plant-Based Diet
Gradually introduce new foods into your diet, ensuring you include a variety of fruits, vegetables, legumes, nuts, seeds, and whole grains. Plan meals ahead of time using plant-based recipe books or online resources. Keep in mind that portion control is essential when it comes to blood sugar regulation.
By incorporating these simple yet effective tips into your lifestyle, individuals can significantly reduce their risk of developing type 2 diabetes while maintaining healthy blood sugar levels. So why not give plant-based diets a try? Your body – and taste buds – will thank you!
References: (1) Huang T et al. (2015). Cardiovascular disease mortality and cancer incidence in vegetarians: A meta-analysis and systematic review. Annals of Nutrition & Metabolism, 66(2), 113-122. (2) Sluijs I et al. (2017). Dietary fibre intake is associated with cardiovascular risk factors at different ages: the Asklepios study. Journal of Human Hypertension, 31(3), 256-265. (3) Colberg S R et al. (2006). Exercise and type 2 diabetes: The American College of Sports Medicine Position Stand. Diabetes Care, 29(9), 1930-1945.
Get access to my FREE resources 👉 What is behind low blood pressure and POTS? Watch this video to find out! DATA: Timestamps 0:00 Introduction: Low blood pressure and POTS 0:25 Symptoms of POTS 0:45 Normal blood pressure vs. hypotension 1:19 The cause of POTS 5:11 Share your success story! In this video, we’re going to talk about low blood pressure and POTS. POTS stands for postural orthostatic tachycardia syndrome. This is a condition where your blood pressure drops when you go from lying down to standing up. It also causes your heart rate to increase. Symptoms of POTS include: • Dizziness • Lightheadedness • Fatigue • Nausea • Blurred vision • best time to measure blood sugar levels Loss of vision • non diabetic blood sugar Shakiness • Fainting Your blood pressure should normally be around 120 (systolic)/80 (diastolic). Hypotension is when your blood pressure level is below 90 (systolic)/60 (diastolic). As a side note, when people go into shock, this causes your blood pressure to lower. Shock can be caused by being overheated, overtraining, or taking certain medications. What causes POTS? There are several possibilities. 1. Not enough blood in your body: • Internal bleeding • Anemia (often due to low iron) • Low sodium and dehydration • Diuretics • Vomiting and diarrhea Those on a Healthy Keto diet often lose a lot of sodium at first. To counteract this, you can consume more salt. 2. Autonomic nervous system dysfunction: • Adrenal issues • Vitamin B1 deficiencies • Can be caused by defined carbs, sulfites, malabsorption, keto, and stress • Vitamin D deficiency If you have low blood pressure or POTS, the best things to do are: • Increase sodium • Get more vitamin B1 • Take vitamin D3 Dr. Eric Berg DC Bio: Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and normal blood sugar levels after dinner is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. Follow Me On Social Media: Facebook: Instagram: TikTok: Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. #keto #ketodiet #weightloss #ketolifestyle Thanks for watching. I hope this helped explain the potential causes of low blood pressure and POTS. I’ll see you in the next video.