Printable Vegetarian Diet for Diabetics (PDF)
Diet is one of the most essential tools for managing diabetes, yet it can be challenging to know where to begin.
Each person with diabetes has unique needs, but there are some common health goals for everyone:
- Manage blood glucose levels.
- Manage blood pressure and cholesterol levels.
- Maintain a healthy weight.
If you’re vegetarian or vegan, you may worry that meeting these goals will be more challenging. However, a vegetarian diet plan can be healthy and nutritious.
Some studies have shown that vegetarians have a lower risk of developing type 2 diabetes than people who eat meat.
What is a Vegetarian Diet?
There is no strict definition of a vegetarian diet, but it’s generally considered a diet that does not include meat, poultry, or fish.
Vegetarianism is more than just a diet; it’s a lifestyle. Adherents choose not to eat any animal products, including dairy and eggs.
For people with diabetes, this means carefully managing carbohydrate intake while ensuring they get enough protein and fat in their diet.
The American Diabetes Association recognizes that plant-based diets can be beneficial for some people with diabetes.
However, these diets must be well balanced and can sometimes require careful planning to ensure you still get all the nutrients you need, especially if you’re taking diabetes medications that put you at risk for hypoglycemia (low blood sugar).
Is a Vegetarian Diet Good for Diabetics?
Vegetarian diets are becoming more popular, as people realize the health benefits of eating vegetables and fruits.
The American Diabetes Association (ADA) recommends a vegetarian diet for diabetes because plant-based foods are healthier and more nutritious than other types of food.
It is known that vegetarians have lower rates of obesity and heart disease. In addition, research shows that people who follow a vegetarian diet are less likely to die prematurely from complications related to diabetes.
Adopting a vegetarian diet is also good for your wallet. Plant-based foods cost less than meat, poultry, and fish, so you can cut down on your food bill by choosing vegetables over meats.
In addition, many vegetables are cheap and plentiful. You can get ahead of lettuce or cabbage for less than $1, whereas a steak will cost at least ten times as much.
And you can eat all the lettuce or cabbage you want, but you wouldn’t eat ten steaks in one sitting!
Benefits of the Vegetarian Diet for Diabetics
You’re already familiar with the benefits of a plant-based diet. You’ve heard that you can reduce your risk of heart disease, cancer, and diabetes by eating more fruits and vegetables.
And perhaps you’ve read that vegetarians tend to weigh less than meat-eaters.
But are you aware of the specific benefits of a vegetarian diet for those who have diabetes?
The American Diabetes Association (ADA) acknowledges this diet as a healthy approach to preventing and treating diabetes.
Fruits and vegetables are good fiber, vitamins, minerals, and phytochemicals. They can also help lower blood sugar levels.
Increasing your intake of plant-based foods may even help you lose weight.
With that said, the benefits of a vegetarian diet for diabetics include:
Vegetarians have lower rates of heart disease, the leading cause of death for people with diabetes.
One study found that vegetarians had 32% lower rates of coronary artery disease than those who ate meat.
Another found that plant-based protein was associated with a 40% lower risk of heart disease than animal protein.
Obesity is responsible for 80% of type 2 diabetes cases, and keeping weight under control is an integral part of managing the disease.
A vegetarian diet can help because plant-based foods are generally lower in calories and fat than meat, dairy, and eggs.
Increased intake of fiber, vitamins, and minerals
Plant-based foods like whole grains and beans provide needed dietary fiber and vitamins and minerals such as iron, zinc, and B vitamins without the saturated fat found in animal products.
Lower cholesterol levels
Vegetarian diets tend to be lower in calories than non-vegetarian diets, which often results in weight loss.
Weight loss has improved insulin resistance and reduced the risk of developing type 2 diabetes by up to 60% — one of the most critical factors for managing the disease.
Vegetarian Diet for Diabetics Meal Plan
Here are some of the foods you should embrace while on a vegetarian diet.
- Tofu, tempeh, soy milk, and other soy-based proteins
- Whole grains: Whole-wheat bread, brown rice, whole-grain pasta, quinoa, and cereals
- Legumes: Refried beans, black beans, baked beans, lentils
- Nuts and seeds: Almonds, walnuts, cashews, peanuts, sunflower seeds, and flaxseed
- Vegetables: Lettuce, tomatoes, spinach, carrots, and other vegetables
- Fruits: Apples, bananas, grapes, and other fruit
Foods to Avoid on a Vegetarian Diet
If you want to get the best out of your vegetarian diet, it’s essential to avoid these foods:
Refined sugar: Most processed or sugary foods contain added sugar that has no nutritional value and is high in calories. This can lead to weight gain and health problems.
Refined grains: Refined grains, such as white rice, white bread, and pasta, have had their husks and bran removed. These foods have fewer nutrients than whole grains.
Processed meat substitutes: Foods such as soy bacon and vegan hot dogs may seem like healthy meat substitutes, but they’re highly processed.
They’ve been linked to a higher risk of heart disease and cancer.
Artificial sweeteners: Some artificial sweeteners may raise your blood sugar levels, increasing the risk of metabolic syndrome and type 2 diabetes.
Alcohol: Drinking alcohol excessively can damage your liver, brain, and heart. It can also increase your risk of cancer.
With some creativity and planning, you can create a wide variety of vegetarian and vegan dishes.
Even if you’re not ready or willing to give up meat entirely, you can still experiment with making some of your favorite foods with vegetarian ingredients.
You may find that these dishes are just as satisfying as the originals.
Printable Vegetarian Diet for Diabetics (PDF)
|Breakfast||Oatmeal with strawberries||Scrambled eggs with whole-wheat toast||Strawberry Peanut Butter Smoothie||Skim cappuccino with oatmeal||Low-fat yogurt with raspberries||Whole wheat bread with 1 tbsp of almond butter||1 glass orange juice|
|Snack||1 cup raspberries||1 orange||A handful of nuts||Avocado slices||1 medium apple||2 slices of mango||4 cups of popcorn and 4 cups of water|
|Lunch||Quinoa salad with chickpeas||Green salad with grilled chicken||Lentil soup with rice and vegetables||Brown rice stir-fry with broccoli||Broccoli soup with whole-wheat crackers||½ cup of boiled rice with steamed vegetables||Mixed vegetables and brown rice|
|Dinner||Broiled salmon, brown rice and roasted broccoli||Pasta primavera with marinara sauce||Veggie burger||Mushroom soup and brown rice||Sauteed potatoes and baby carrots||Raw veggies with guacamole||Sweet potato pie|