Eating a healthful diet is essential to managing your diabetes. It should be one that's high in fiber and low in fat. A diet that includes plenty of whole grains, leafy vegetables, fruits, nuts and legumes will offer good protein, wholesome fiber and essential vitamins and minerals, These foods comprise the vegan diet, which does not include any animal products, including dairy. Along with regular exercise and check-ups with your doctor, eating vegan foods can help keep diabetes in check.
Whole Grains
Doctors suggest that a diet high in fiber will help regulate blood sugar levels. Since the vegan diet is made up primarily of whole grains and vegetables, getting plenty of fiber per day should be easy. Whole grains are important for overall health; eating highly processed white breads, cakes and muffins just means eating empty calories. Choose whole wheat bread and bagels instead. Other ways to consume whole grains include eating brown rice instead of white. Opt for multiple grain cereals instead of sugar-laden commercial cereals.
Fruit and the Glycemic Index
Because people with diabetes need to watch their sugar intake, fruit might seem to be off the menu, but this isn't necessarily the case. Diabetics are often concerned with where foods fall on the glycemic index (G.I.). This is a rating system that grades foods on a scale of 1 to 100 on how quickly the body converts them to sugar. Foods that are high on the G.I. need to be avoided or eaten in moderation.
Fruit that rates lower on the G.I.--below 50 on the scale--are apples, grapes, peaches, plums and oranges. Fruits even lower, less than a rating of 30, are cherries, grapefruit and plums. Fruit is high in fiber, vitamins and anti-oxidants. It adds a wonderful natural sweetness to the meal; be sure to include fruit daily on your vegan menu.
Vegetables, Legumes and Protein
A focus on increasing vegetable intake--including beans, legumes and nut proteins--will decrease the overall amount of saturated and trans fats in the diet. Since diabetics are at high risk for cardiovascular disease, eating a diet that promotes heart health is essential. A vegan diet is comprised almost wholly of these food groups. When combined properly, to get adequate proteins, a vegan plan would be an excellent diet for the diabetic.
Protein from vegetables comes in the form of soy (tofu and tempeh) or in beans and legumes like pinto beans, red beans and chickpeas. Beans and legumes make excellent bases for casseroles, soups and stews, but they can also be mashed up and formed into cakes and loaves. When mashed, they may be served as spreads on sandwiches or dips for crackers and vegetables. Nuts are also an excellent source of protein.
Cholesterol and Diabetes
Reducing LDL cholesterol is recommended for most diabetes patients; that's because of the effect this "bad" cholesterol has on cardiovascular function. LDL cholesterol is produced in the body, through liver function, but it's also consumed in the form of animal products such as meats, fish and dairy. Because the vegan diet eliminates these foods, vegans consume virtually no LDL cholesterol except what is found minimally in nut butters and vegetable oils.
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