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Diabetes Diet Plan for Vegetarians

If you are vegetarian and a diabetes patient, you must plan your diet well. The usual diet plan for diabetes patients, as recommended by ADA (American Diabetes Association) i.e. “the plate method” can not be used for vegetarian diabetics, because one of the portions of the plate method, i.e. one fourth of the plate consists of meat and meat substitutes such as fish or other animal products, which vegetarians do not eat. The vegetarian diet for diabetics must be well planned.

The numbers of vegetarians are increasing even in western industrialized world, although in many countries such as India a major percentage of population is vegetarian traditionally. The vegetarian diet is healthy, even if you have diabetes. Recent research suggests that eating vegetarian diet can help in controlling diabetes as well as in preventing diabetes. Eating vegetarian diet is a healthy option.

Make sure to add different vegetables, fruits, beans, whole grains, nuts and seeds in your diet. Vegetarian diet is high in fiber and very low in saturated fats, unlike traditional western diet, where a major portion consists of red meat. A diet high in fiber content can stay longer in stomach and helps you feel full for longer time, which helps you to eat less. In fact if you eat high fiber (more than 50 grams of fiber) vegetarian diet, you can never eat too much to become obese.

How to plan your vegetarian diet for diabetes?

WARNING: Green Veggie Causing Type 2 Diabetes In Millions

In ADA recommended “plate method” of diabetes diet one fourth (25%) of plate consists of meat or meat substitute, half of plate consists of non starchy vegetables and remaining one fourth consists of starchy foods (such as rice, peas, pulses, whole grains etc.).

Do not forget to add fresh vegetable salad in addition to usual plate. Fruits with lower glycemic index can be added with every meal.

The Ten Diabetes Super-foods

Diabetes patients, please stop for a moment and learn about the top ten diabetes super foods you should be aware of. Blend the top ten diabetes super foods into your diabetes diet and improve your glycemic control (control of blood glucose level) as well as your health. The super foods should be blend for individuals in such a way that it suits health requirement and also allow your traditional eating habit.

Make your own diabetic meal plan with the help of top ten diabetes super foods adding appropriate amount of the foods mentioned. The super foods are rich in nutrients such as beta carotene, vitamin C, vitamin E, fiber, minerals such as calcium, magnesium, potassium etc. which may be insufficient in most typical western diet. You should think of and plan to get all your nutrients from food you eat, instead of taking supplements to cover deficiency of nutrients in diet. This hold good for non diabetic individuals as well and supplementation avoided as far as practicable.

Beans:

All types of beans (kidney beans, black beans, soy beans) are full of nutrients have high fiber content and half cup of beans can provide one third the daily requirement of fiber. Half cup of beans can also provide you with protein equal to one ounce of meat, minus saturated fats of meat. Even canned beans are good, but do not forget to wash well if you are using canned beans to wash of sodium. So, do not forget to add beans to your diabetic diet plan.

Green leafy vegetables:

Spinach, kale, amaranth and other green leafy vegetables those are locally grown and available in your locality. They are full of nutrients but low in calorie and carbohydrate and you can never eat too much (how much you many be eating). Must add in diet plan.

Tomatoes:

Tomatoes are rich in vitamin C, iron, vitamin E and you can get these nutrients from tomatoes, from salad, juice or sauce.

Sweet potato:

This is good low Glycemic Index (GI) alternative to universal vegetable potato, which have high GI. .

Berries:

Berries are full of fiber, vitamins and antioxidants. All berries blueberries, strawberries, blackberries are equally good.

Citrus fruits:

Full of vitamin C (we all know it) and fiber. Oranges, lemons, grapefruit or other citrus fruit, add any of them and you get the nutrients.

Whole grains:

Make sure to make whole grains (rice, whole grain wheat flour, maize etc.) your staple food. Whole grains are rich in fiber, protein, carbohydrate and minimal fat.

Nuts:

Nuts are rich in fiber, unsaturated fats, omega-3 fatty acids, fiber etc. Add any of the nuts, such as walnut, peanut, cashew nut, flax seeds etc.

Yogurt:

Add yogurt in your diet for good dental and bone health.

Fish with omega-3 fatty acids:

Salmon is one of the richest sources of omega-3 fatty acids, but most common fish contain good fats and omega-3 fatty acids.

Make your own diet plan and add some of the above mentioned diabetes super foods. It is not that you should add all ten, but add these foods depending on your budget and local availability.

WARNING: Green Veggie Causing Type 2 Diabetes In Millions

Source: American Diabetes Association (ADA): Diabetes Super foods

Diet Plan for Diabetes

Diagnosed with type-1 or type-2 diabetes? You may be confused where to begin management for your diabetes. The first thing you should do is to learn about the disease (especially the relationship of diabetes and nutrition) and adapt to live with diabetes (it is possible to live healthy and normal life with diabetes). Next thing you should do is modify your eating habits and also the amount you eat.

American Diabetes Association (ADA) has come up with a simple and excellent way to manage nutrition, for diabetics as well as for non diabetic normal healthy individuals. You do not need any special tool or do not need to count your calories, which is the major difference with previous diet plans ADA has given in new food/nutrition instruction by ADA, which is known as the “Plate Method”. It is a simple very easy to follow method and even illiterate individuals can follow it.

The “Plate Method” is a simple and easy way to manage diabetes and also for reducing body weight if you are obese, whether you are diabetic or not. The best aspect of the “Plate Method” is that you can eat what you want, although you need to change the portion size.

How to create your own food plate using the “Plate Method”? It is very simple to create your own plate.

Follow the following step by step:

  • The first step is to take a dinner plate and draw an imaginary line in the middle of the plate to divide it into two equal portions. Than on one side draw an imaginary line to divide it into two equal portions, so that the plate have total of three portions (see diagram).
  • The second step is to fill the first bigger portion (i.e. half of the plate) with non starchy vegetables.
  • The third step is to fill one small portion (which is equal to one fourth of the plate) with starchy foods.
  • The fourth step is to fill the other small portion (which is also equal to one fourth of the plate) with meat/fish or meat substitutes.
  • The fifth step is to add a glass or 8 oz of low fat milk. You can add equal amount of yogurt or a roll if you do not want milk or do not take milk. Add half cup of fruit salad or equal amount of fruit.

The above steps are complete and you have created your food plate.It is important for everybody to have clear idea about the foods recommended. Here are examples.

Non starchy vegetables:

 

  • Leafy vegetables (such as spinach, cabbage, lettuce etc.)
  • Carrots, turnips, onion, radish, beet.
  • Cauliflower, broccoli, tomato, eggplant, okra, cucumber, green beans.
  • Mushrooms
  • Starchy foods:
  • Bread, wheat, rice, rye, maize and other cereals, with high fiber.
  • Oatmeal, pasta, legumes (e.g. lentils, peas, dal, cooked beans).
  • Potato, sweet potato, corn, squash, popcorn, crackers, chips etc.
  • Meat/fish or meat substitutes:
  • Chicken, turkey, beef, pork, eggs, low fat cheese, tofu.
  • Fish (sea fish as well as fresh water fish).
  • Sea foods (e.g. shrimp, crab, oyster, mussels)

The all foods should be added to make your plate after cooking. These recommendations are for major meals.

Breakfast:

For breakfast, the starchy food should be half of the plate. Add meat/fish or their substitutes in one small portion and fruit in another portion for breakfast. The size of the plate should be small for breakfast in compare to major meals.

Is This “Super Nutrient” The Key To Restore Perfect Blood Sugar Levels?

Source: ADA website

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