Vegetarian Food for Diabetics

Does Eating Your Veggies Really Help?

Diabetic vegetarian cooking has drawn a lot of attention in recent years. Some claim a low fat, plant-based diet can work wonders for diabetes. Others wonder if a diet that doesn’t rely on animal products can provide all of the protein, iron and other nutrients needed for a healthy diet.

So, exactly what is the verdict on vegetarian food for diabetics?

Well, the American Dietetic Association itself has confirmed that a balanced vegetarian diet can meet all of a person’s nutrient needs. The key for vegetarian food for diabetics — just like with any other diet — is to include a variety of protein-rich legumes, fruits, vegetables, leafy greens, slowly-digested whole grain products, and nuts and seeds.

In fact, a balanced vegetarian diet can have a profound effect on diabetes. Vegetarian food may improve glucose tolerance and insulin sensitivity, and help with management of type 2 diabetes. Diabetes vegetarian cooking may also offer some benefits over a nonvegetarian diet, including these:

Weight loss — A diet naturally low in fat can help with weight loss and/or management of a healthy weight. Significant weight loss can improve type 2 diabetes in people who are obese. Vegetarian food for diabetics, in general, don’t have the “empty calories” of the processed foods often found in less-healthy diets.

Insulin sensitivity — Some research indicates that a vegetarian diet makes your body more responsive to insulin — which is a very good thing if you have diabetes. In fact, in a 2006 study published in the journal Diabetes Care, 43 percent of people with type 2 diabetes who ate a low-fat vegan diet reduced their need for diabetes medications.

Reduction of risk factors — A vegetarian diet could also reduce your risk of diabetes-associated complications such as cardiovascular disease and kidney disease. But again, this depends on the specific food choices you make. For example, a strict vegan diet (no animal products of any kind) is cholesterol-free and generally low in saturated fat.

Glucose regulation — Vegetarian diets that include generous amounts of vegetables, fruits, whole grains and legumes are naturally high in fiber, which aids in regulating the absorption of glucose.

Which Diabetes Vegetarian Food Plan Is Best?

There's no single best diabetes vegetarian food plan. A vegan diet is the strictest of all vegetarian diets. Vegans eat no animal products, including dairy products and eggs. Other types of vegetarian diets may allow dairy products and eggs.
With a balanced diabetes vegetarian food plan, vegetarians can easily meet their nutrition needs by eating a varied diet.

Sources of protein: Of course, vegetarians who eat dairy products and eggs (lacto-ovo vegetarians) already have a good source of protein. With a more strict diabetes vegetarian food plan, you’ll need to turn to meatless products, such as tofu dogs, soy burgers, nut loaves or texturized vegetable protein. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.
Tip: You can replace cow's milk by drinking fortified soymilk, rice milk or almond milk.

Sources of iron: You don’t need meat in your diet to get this important nutrient. Try some dried fruits, baked potatoes, mushrooms, cashews, dried beans, spinach, and iron-fortified foods (such as cereals, instant oatmeal, and veggie "meats"). To ensure proper absorption of iron, eat foods rich in vitamin C at the same time you eat iron-containing foods.
Tip: Using iron cookware to prepare your meals also adds to iron intake.

Sources of calcium: Keep teeth and bones healthy by eating low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens. Broccoli is another good source.
Tip: Calcium-fortified orange juice is a great way to start your day on a healthy note.

Sources of Vitamin B12: A strict vegan diet eliminates food sources of vitamin B-12, which comes primarily from animal products. Diabetic vegetarian cooking that includes dairy products or eggs provides adequate vitamin B12. Fortified foods, such as some brands of cereal, nutritional yeast or soymilk, are good alternatives.

No single food provides all of the nutrients you need. So the key to healthy diabetic vegetarian cooking is to enjoy a wide variety of foods. Talk to a dietitian before switching to diabetes vegetarian foods. A dietitian can help you create an eating plan that provides all the needed nutrients and the right number of calories to maintain a healthy weight