Food for Diabetic Vegans
If you're vegan and diabetic, following a diet that is both animal-free and low-glycemic can be, at times, challenging. But, according to a recent study conducted by the Physicians Committee for Responsible Medicine (PCRM), type-2 diabetic patients on a vegan diet lost more weight and needed less medication than patients following the American Diabetes Association diet, which includes vegan no-no's like dairy and meat. Although eating a low-glycemic vegan diet calls for a higher level of mindfulness, followers of this diet can enjoy a wide range of foods.
Vegetables
Vegetables are typically a major part of any vegan's diet. Although it's best to avoid starchy vegetables such as beets, potatoes and parsnips, a wide variety of vegetables work well within a vegan, low-glycemic eating plan. Try diabetes-friendly veggies such as asparagus, broccoli, bell peppers, mushrooms, spinach, tomatoes and avocado.
Fruit
Packed with healthy nutrients such as vitamin C, fresh fruit is an important part of the vegan diet. Certain fruits can also help satisfy a sweet tooth without detriment. Although pineapple, watermelon and dates are rather high in sugar, several fruits such as blueberries, grapefruit and apples tend be well within a healthy glycemic range. As a general rule, avoid fruits packed in sugary syrups.
Breads, Grains and Pastas
When following a vegan, low-glycemic diet, it's important to avoid refined breads, grains and pastas. Instead, opt for whole-wheat, multi-grain breads and pastas and brown rice.
Legumes
Legumes such as black beans, garbanzo beans and peas are not only low in sugar and fat but contain plenty of protein.
Condiments, Herbs and Spices
Enjoying spicy food is not a luxury you have to forgo as a diabetic vegan. Virtually all spices and herbs are welcome, and you can kick up dishes with low-sugar condiments such as salsa, hot sauce, low-salt soy sauce and mustard.
Meat Substitutes
A true vegan diet is free of meat, including beef, poultry, lamb, pork and fish. But don't fret--you can find plenty of protein in whole grains, legumes and nuts. And thanks to soy and tempeh, there are plenty of low-sugar meat substitutes on the market.
Dairy Substitutes
As dairy products are made from animal products and many are packed with sugar, steer clear of milk, cheese and yogurt. Instead, try vegan "dairy" products made from relatively low-glycemic foods such as soy, rice and almonds. Health food stores are packed with tasty dairy substitutes. Make sure the products you choose are unsweetened.
Sugar Substitutes
Vegan diabetics should avoid food that contains refined sugar, for both its effect on blood sugar and its bone char processing. Instead, use agave nectar, a natural sugar substitute that, unlike many other sugar alternatives, can perform many of the cooking functions of sugar such as browning, moisture-retaining and preserving.
Tags: vegan diet, dairy products, dairy products made, Diabetic Vegans, Food Diabetic, Food Diabetic Vegans