Plant-based diets are becoming increasingly popular, and for good reason. They’re rich in vitamins, minerals, antioxidants, and fibre — all of which support heart health, gut health, and overall wellbeing. For people living with diabetes, a plant-based approach can also offer benefits such as improved blood glucose management, weight control, and reduced risk of long-term complications.

It doesn’t mean you need to go 100% plant-based, unless you are following a vegetarian or vegan diet. Animal proteins like fish, chicken, lean red meat and eggs can still be part of a healthy, balanced diet. The goal is simply to get more vegetables, legumes, and fruit onto your plate.

However, there’s one important piece of the puzzle: managing carbohydrate intake. Many plant-based foods, such as fruits, some vegetables, whole grains, and legumes, are healthy but naturally higher in carbs.

The goal isn’t to avoid carbs altogether but to choose them wisely, manage portion sizes, and pair them with protein, healthy fats, and plenty of fibre. That way, you get all the benefits of a plant-rich diet without sending your blood glucose on a rollercoaster ride.

The benefits of adding more plants to your diet

• Better heart health: Plant foods are naturally lower in saturated fat and higher in fibre, both of which support healthy cholesterol and blood pressure levels.
• Stable energy: Whole plant foods release energy more slowly, thanks to fibre, which helps avoid sharp blood glucose spikes.
• Weight management: Plant foods are high in fibre making them filling so you are likely to eat less and maintain a healthy weight.
• Gut health: A variety of plant foods nourishes good gut bacteria, which play a role in inflammation and overall metabolic health.

Carbs and plant-based eating: striking the balance

Not all carbs are created equal. The key is choosing quality carbs (low GI) in the right amounts:

1. Choose whole grains: Swap white rice and pasta for lower-GI options such as quinoa, pearl barley or buckwheat.
2. Embrace legumes: Lentils, chickpeas, and beans are excellent sources of plant protein and fibre. Aim for a maximum of 1/3 to 1/2 cup per meal rather than large servings.
3. Fill half your plate with non-starchy vegetables: Leafy greens, capsicum, zucchini, eggplant, mushrooms, and broccoli are low in carbs but high in nutrients and fibre.
4. Include fruit, but portion caution: Include two serves of portioned, seasonal fruit each day. Berries are a lower carb choice and rich in antioxidants and fibre.
5. Try plant protein and healthy fats: Plant protein such as tofu, tempeh plus healthy fats such as nuts, seeds, and avocado add balance, helping you feel satisfied and stabilising blood glucose levels.

Putting it into practice

• Build meals around vegetables, legumes, then add smaller portions of whole grains if desired. Finish it off with a serve of lean protein and good fats.
• Experiment with lower-carb swaps such as cauliflower rice, cauliflower mash or zucchini noodles to enjoy variety without overloading on carbs.
• Plan snacks that combine carbs with protein or fat — for example, apple slices with 100% peanut or almond butter, or hummus with veggie sticks.

By Rebecca McPhee, Accredited Practising Dietitian