Hello everyone! In today's episode, I delved into the relationship between a plant-based diet and diabetes management. As a physician who primarily treats diabetic patients, I shared insights on how transitioning to a whole food plant-based diet can significantly improve metabolic health. Key Points Discussed: Transitioning to a Plant-Based Diet: When I first adopted a plant-based diet 12 years ago, I was enthusiastic about the science behind it. However, I realized the importance of providing more detailed guidance to my patients. Many patients initially focused only on fruits and vegetables, neglecting other essential plant-based foods like whole grains, nuts, seeds, beans, and legumes. This led to fatigue due to insufficient calorie intake. Importance of a Balanced Plant-Based Diet: A well-rounded plant-based diet should include a variety of foods to ensure adequate calorie intake and nutrient diversity. Incorporating all types of plants, including fruits, vegetables, beans, whole grains, nuts, and seeds, is crucial for sustained energy and overall health. Fiber and Gut Health: Whole plant foods are rich in fiber, which helps regulate blood sugar levels and supports gut health. Newcomers to a plant-based diet might experience bloating and gas initially. To mitigate this, I recommend starting with easier-to-digest foods like lentils and gradually increasing fiber intake. Nutrient Density and Antioxidants: Plant-based diets are rich in antioxidants, vitamins, and minerals, which combat oxidative stress and inflammation, common complications in diabetes. It's important to avoid processed plant-based foods and focus on whole, natural foods. B12 Supplementation: B12 is a critical supplement for those on a plant-based diet, as it's not naturally found in plants. I recommend taking 500 to 1000 micrograms of B12 daily and regularly testing blood levels to ensure adequate absorption. Monitoring Blood Sugars: Continuous glucose monitoring (CGM) is beneficial for both diabetic and non-diabetic individuals to understand how different foods affect blood sugar levels. I offer a glucose mastermind program where I prescribe CGMs and guide participants in managing their blood sugars effectively. Medication Adjustments: As patients adopt healthier eating habits and lose weight, they may need to reduce their diabetes medications. It's crucial to monitor blood sugars closely and consult with a healthcare provider to adjust medications appropriately. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen