Consistent Carbohydrate Diet (Plant-Based)

The Consistent Carbohydrate Diet (Plant-Based) is a structured nutritional strategy designed to maintain steady blood glucose levels through the precise timing and spacing of carbohydrate intake. This plan specifically aligns with dairy-free, egg-free, and vegan requirements, relying on high-quality plant proteins and complex fibers, while also supporting pescatarian lifestyles if you choose to include fish. By strictly limiting simple sugars and focusing on low-glycemic whole foods, this approach aims to optimize your body's insulin response and energy stability. These dietary principles directly support key genetic pathways found in your PlexusDx report, such as the TCF7L2 and CDKAL1 genes, which influence how your pancreas secretes insulin, and the PPARG gene, which helps regulate how your cells utilize glucose and fats. Additionally, the plan's emphasis on nutrient timing can be particularly beneficial for those with variants in the MTNR1B gene, which links melatonin rhythms to insulin sensitivity.

This program is built on clinical evidence suggesting that consistent carbohydrate distribution reduces glycemic variability and supports long-term cardiovascular health. The following recommendations are designed to help you stabilize blood sugar and meet heart-health guidelines:

Maintain Carbohydrate Spacing: Aim for 45% to 50% of your daily calories from carbohydrates, spreading them evenly across all meals and snacks to prevent blood sugar spikes.
Choose Low Glycemic & Sugar-Free Options: Eliminate added sugars and prioritize carbohydrates with a glycemic index below 55 to help balance insulin levels and sustain energy.
Prioritize High Fiber Intake: Consume 30 to 50 grams of fiber daily from legumes, vegetables, fruits, and whole grains to support cholesterol management and satiety.
Support Heart Health: Limit sodium intake to under 2,000 mg per day and keep total dietary fat below 35% of daily calories to reduce cardiovascular risks.

To customize this plan for your specific tastes or nutritional needs, click the button below to access the PlexusDx meal planning tool. You can easily modify any meal to better fit your preferences using the "Swap" feature. Follow these simple steps:

Locate the meal you want to change on your planner.
Click the three dots next to the meal name.
Select "Swap recipe" from the menu.
Choose "Swap" to change just that meal, or "Swap all" to replace it for the whole week.
Keep clicking "Swap" to browse alternatives that match your plan's rules (like GF, DF, or egg-free options).

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.

Meal Planning Tool ➜

Diets & Meal Plans