What to Eat on a Vegetarian Diabetes Diet

Skipping the animal products to consume a diet, is your option, of course.

But in regards to a vegetarian diet, there are a number of things that you need to know to ensure you maintain your glucose in a range.

For instance, the various carbs that are good or bad, ensuring that you receive adequate vegetarian protein, possible nutrient deficiencies and so forth.

Let us explore these items together now, along with food recipes and samples.

Fresh vegetables

JUMP TO: Vegetarian Classifications | Non starchy veggies | Vegetable proteins | healthful fats | Prevent high carb foods | Beware of vegetarian “goods” | Vitamin B12 deficiency | Ingredient vegetarian dishes & recipes | Weekly vegetarian diabetic meal plans

Vegetarian Classifications

Lacto-ovo vegetarian (most frequent type) —  consume both dairy products and eggs.

Lacto-vegetarian—  consume dairy products but avoid eggs.

Ovo-vegetarian— eat eggs but not dairy products.

Vegan diet—  don’t eat dairy products, eggs, or some other animal-derived products.

Pescetarian (or pesco-vegetarian)— a man who is a vegetarian the majority of the time but  sometimes eats fish.

Flexitarian— a man who is a vegetarian most of the time but  sometimes eats meat.

Vegetarian for Type 2 Diabetes and Prediabetes

A diet rich in plant-based foods is a healthy diet!

Here at DMP we encourage everyone to comprise a wealth of vegetables (even meat eaters) since they offer valuable, Higher quality nutrients that the body wants to:

  • Reduce risk factors for conditions like heart disease
  • Handle blood sugar levels 
  • Reduce HbA1c
  • Reduce body weight
  • Maintain blood pressure regular
  • And ward off chronic diseases

Yes. Nutrients are the key to maintaining the body functioning. All our cells need nutrients, and vegetables and other whole foods provide the ideal ingredients for a healthy body!

However, not all plant foods are good to eat when you have diabetes or prediabetes. There are a couple aspects you need to understand to sustain and preserve decent diabetes management, so let us discuss those now.

Stick to Non-Starchy Vegetables

One of the most crucial things you can do as a vegetarian is consume more vegetables!

That might sound like a funny (and obvious) thing to say, but trust me, I’ve fulfilled plenty of individuals who reside on processed garbage and rarely eat vegetables!

If that’s you, you are first step to gaining better blood sugar control is to eat more veg, particularly non starchy vegetables.

Non starchy vegetables are rich in dietary fiber, normally have a minimal glycemic index, and are the type of veg that will not ship your blood sugar melts.

What are we talking about here exactly?

Pick these vegetables in prosperity:

Alfalfa, artichoke, arugula (rocket) asparagus, avocado, bean sprouts, beet greens, bell peppers (capsicum), bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, celery, chicory, chives, choy sum, collard greens, cucumber, dandelion greens, daikon, eggplant (aubergine), endive, fennel, green beans, green onions, mushrooms, mustard greens, kale, kohlrabi, leeks, lettuce, okra, pak choi, radish, radicchio, rhubarb, scallions, seaweeds, silverbeet, shallot, spinach, sugar snap peas (snow peas), Swiss chard, , turnip greens, watercress, yellow summer squash, zucchini (courgette).

Vegetable Proteins

There Are Lots of great protein sources to eat as a vegetarian:

Eggs, cheese (cheddar, ricotta, feta, cottage etc), nuts and nut butters (peanut butter, almonds, walnuts, hazelnuts etc), seeds (pumpkin seeds, sesame, sunflower, chia etc), whey protein, bee pollen, soy products such as tempeh, tofu, natto, textured vegetable protein (TVP), and edamame (young soybeans — 1/2 cup); and lastly, sprouted beans and beans.

NOTE: You have to be cautious of legumes and beans. These do contain protein but they are also a high carbohydrate foods. Sprouting them drastically reduces the number of carbs they feature.

Carbohydrates are the nutrient which affects blood glucose and A1c the most, so eating high carbohydrate foods could be problematic and make it difficult to regulate your blood glucose levels.

Research shows that low carb diets are a terrific way to reduce blood glucose, A1c, cholesterol, lose weight, and even reduce medications. Therefore, should you decide to include beans and beans (without sprouting them), then you’ll have to monitor your part sizes to approximately 1/4 cup maximum per serve.  

Eat Healthy Fats

Your body wants a range of fatty acids for optimum health fat!

And, in comparison to carbohydrates, and to a lesser extent fats, proteins barely impact blood glucose at all.

Carb, protein fat effects on blood glucose

Fat sources include:

Healthy vegetable oils (olive oil, hazelnut, avocado, sesame, macadamia, high oleic sunflower, coconut, and almond oils), avocado, olives (green, black, or kalamata), seeds and nuts (macadamia nuts, almonds, hazelnuts, pecans, coconut, Brazil nuts, cashews, pumpkin seeds, sunflower seeds, sesame seeds, chia seeds, flax seeds, or nut butters: peanut or almond butter, tahini etc).

If you would like to find out more about how different fats affect diabetes and health, click here to read our comprehensive guide to fats.

Skip the High Carb Foods

Eating carb foods is where vegetarians can get in to trouble.

You locate alternatives for, or really must cut out , the high carb offenders.

Carb offenders include:

  1. Pasta
  2. Rice (yes, brown rice, also)
  3. Noodles
  4. Cereals

All your “white” things are certainly the worst offenders — white pasta, white bread products etc.  

But, even whole grain products may be problematic once you’re attempting to control glucose levels.

The American Diabetes Association (ADA) acknowledge in their report, that “whole grain intake wasn’t associated with improvements in glycemic control in type 2 diabetes”– or in other words, eating whole grains does not help you handle !

And, despite generally held assumptions, you do not have to eat whole grains for fiber. Vegetables, fruits, nuts and seeds will provide ample dietary fiber!

For instance:

  • 1 cup brown rice = 3.5 grams fiber
  • Half an avocado = 6.7 g fiber
  • 1 tablespoon chia seeds = 4 grams fiber
  • 1/4 cup raspberries = 2.9 grams fiber
  • 1 cup beet greens = 2.8 grams fiber

There are lots of high-fiber foods which will not ship your blood sugar so focus on eating those rather than grains which will likely be problematic.

What About Packaged Vegetarian “Products”

If you choose a browse through the store, you’ll come across a variety of vegetarian replacements for each “meat” dish you can think of.

For instance:

  • Veggie burger patties
  • Fake turkey and poultry (such as Tofurky)
  • Fake meat (such as Quorn)
  • etc

Just do not forget that these food sources tend to be more highly processed compared to whole food sources. And not all these are great. Some are okay, while others are nothing more than processed junk.

In regards to packaged foods, then you really have to evaluate the quality of each food.

Have a look at the ingredients list. Does this have a short ingredient list? And do you know? If the answer is yes, it’s probably a pretty good option.

On the other hand, if it has a ingredients list of items you can’t pronounce. Well… let’s just say it may be better off left on the shelf. And you would be better off going to the new food section of the store.

Regardless of the nutrient content of a food, quality is still significant, also.

Vitamin B12 deficiency

For people who are vegan, vitamin B12 deficiency is a concern. However, for all people with diabetes, B12 deficiency could be common anyway.

We’ve covered this issue before so locate more information on B12 for diabetes over here.

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What to eat on a vegetarian diet - the answer might surprise you...

Example Vegetarian Dishes & Vegetarian Recipes

Eating a vegetarian diet that is friendly isn’t hard to do — once you understand how.

Let us look at what a sample menu might look like.

Day 1 

Breakfast

Begin your day with a Delicious Egg Muffin or Veggie Egg Scramble. Or a Low Carb Bircher Muesli.

Lunch

There are any number of salad combinations which may highlight the center of the day.

Dinner

Try out some Zucchini Pizza Boats with your choice of filling. Or a Cheesy Vegetable Bake will meet every time!

Snacks

Desserts

Check out our awesome Raspberry Cream Pie.

Weekly Vegetarian Meal Planning

Starting from December 28th, DMP will be offering weekly diabetic meal preparation, with both initial meal plans and vegetarian meal plans!

Each week you’re able to stay inspired with a new menu each week which includes 4 lunches and 4 dinners, plus a breakfast selection.

Take a sneak peak with the delightful vegetarian foods coming to our weekly selections.

You may pick one or two foods to make cook the whole plan — that’s your decision.

1 thing is for certain — you’ll not ever be stuck for a yummy meal idea. And managing blood sugar levels will become a great deal easier, too!

Gain the benefits of receiving weekly meal plans –.

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