Rivka Bale didn’t always follow a plant-based diet. But after being diagnosed with type 2 diabetes in her early thirties, she decided it was time to rethink the way she nourished her body. “I was tired of spikes, crashes, and constantly worrying about food,” she says. “I needed something sustainable.”
She gradually transitioned to a vegan diet that prioritized whole foods: legumes, leafy greens, nuts, seeds, and complex carbs. “People assume carbs are the enemy when you have diabetes,” Rivka explains. “But it’s not that simple. It’s about choosing the right kinds—the ones that don’t spike your blood sugar but keep you full and energized.”
Her typical day starts with a savory tofu scramble loaded with spinach and peppers, paired with a slice of sprouted grain toast. Lunch is often a hearty lentil salad with tahini dressing, and dinner might be a chickpea curry over brown rice. Snacks? A handful of almonds or a slice of avocado on crispbread.
What matters most, Rivka insists, isn’t perfection but consistency. “The best meal plan is the one you can stick to,” she says. “That means making it enjoyable, not restrictive.”
She emphasizes that a diabetes-friendly vegan meal plan doesn’t mean bland or boring. “I love experimenting with spices, herbs, and sauces,” she says. “They bring life to simple ingredients.”
Her blood sugar? It’s been stable for over a year now. “Food can be powerful medicine,” Rivka reflects. “But it should still bring you joy.”
