Vegan Diabetic

To put these guidelines to work, focus on the New Four Food Groups. Choose unlimited amounts of  legumes, fruits, multigrains and vegetables.

Legumes, Nuts and Seeds: beans (black, pinto, kidney, garbanzo, white, etc.), peas, split peas, lentils; walnuts, almonds and peanuts; Linseeds, sesame seeds, chia and sunflower; all these really need a good soaking before use in order to activate them.

Fruits: Bananas, apples, grapes, pears, peaches, oranges, melons, grapefruit, kiwi, and berries, among others, are all good choices but limit avocados, figs, olives, pineapple, and watermelon as these tend to be nutrient dense.

Multigrains: Preferably wholegrains, gluten free pasta, brown rice, high-fiber cereals, corn, grotes, couscous, bulgur wheat, millet, barley, rye, etc.

Vegetables: all, except white potatoes. Examples include tomatoes, cucumbers, carrots, broccoli, cauliflower, spinach, kale, collards, squash, green beans, bok choy, sweet potatoes, and artichokes.

A note on vitamin B group vitamins: A healthy balanced diet will generally provide enough vitamins and minerals however eating a fortified product such as Rice milk or nutritional yeast will ensure your needs are being met.  You only need 5 micrograms of B12 per day. Any common fortified product will provide this amount.

 

General Tips

TRYING NEW FOODS AND NEW TASTES:

• Explore new recipes, new books, new products. 

• Be strict with yourself. It is easier than teasing yourself with small amounts of the foods you are trying to leave behind.

• Focus on the short term – give it 100% for a few weeks.

• If you have trouble finding recipes you like, please discuss this with forums or friends. There are always solutions.

CONVENIENCE FOODS:

• Instead of canned beans make your own baked beans and freeze into single serve portions.

• Use frozen vegetables instead of canned.

• Use tempeh and nut cheeses to ease the transition.

• Buy green salads without dressings and add mango.

ON THE GO:

• Request vegan meals for flights

• All hotels will have groats, pasta with tomato sauce, potatoes, and vegetable plates, even if not on the menu just tell them well before hand that you require vegan meals so they can be prepared.

• Bring along instant vegan stock for soups or activated nuts, fresh fruit.

• Look for vegan restaurants like Hare Krishna and Ashrams, especially Indian, as they normally have many vegetarian dishes.

• Hare Krishna: Serve vegetarian and vegan meals and desserts.

• Ashrams: serve vegan food but ask for no oil.

• Indian: dal dishes and chapattis, ask for the vegan dishes

• Middle-Eastern: falafels, tabouleh; hummus with whole wheat pita; lentil soup

• American: vegetable plate; salad bar; baked beans; gluten free spaghetti; fruit plate; vegetable soup; for salads, ask for no dressing, or try lemon or lime juice, insist that fatty toppings, such as cheese, bacon, eggs be left off.