The Power of Plant- Based Diets

Managing your diet, the vegetarian way   

By Betsy A Hornick, MS, RD, LDN Diabetic Cooking

Vegetarian eating offers many potential health benefits for people with diabetes. Compared to a traditional American diet, well-balanced vegetarian diets are naturally high in fiber, lower in saturated fat, and Cholesterol-free. Of course, the potential health benefits of vegetarian diets depend on the type of diet and the food choices you make.

Why Go Vegetarian?

Vegetarian eating means choosing a mix of vegetables, fruits, beans, whole grains, nuts, seeds, and low-fat dairy products (if you included dairy). A vegetarian diet will not “cure” diabetes, but it offers some important health benefits, primarily linked to eating more fiber and less saturated fat.

Improve blood sugar control

The fiber in veggies, fruits, whole grains, legumes, and nuts can help keep blood sugar levels steady and may help increase insulin sensitivity which could mean fewer meds.

Lower your risk of heart disease

A vegetarian diet high in fiber and low in saturated fat and low in saturated fat can help to prevent heart disease. Depending on food choices, vegetarian eating can also help lower blood pressure.

Types of Vegetarian Diets

Vegetarian diets are classified by the foods that are included. Like any diet, a vegetarian diet requires careful choices to meet daily nutrient needs and to avoid excess calories, fat and sodium.

• Vegan diets include only plant-based foods. Any foods from animals- including meat, poultry, fish, milk, eggs, and cheese –are excluded.
• Lacto-vegetarian diets include milk and milk products along with plant-based foods. Eggs, meat, fish, and poultry are excluded.
• Lacto-ovo vegetarian diets include eggs, milk, and milk products, such as cheese and yogurt, in addition to plant-based foods. Red meat, fish, and poultry are excluded.
• Semi vegetarian or flexitarian diets occasionally include fish, poultry, eggs, and dairy products. Typically excludes or limits red meats.

Making the transition

Vegetarian eating does not need to be all or nothing- you can eat like a vegetarian full-time or part-time. Follow these tips if you are considering a switch.

• Protein Gradually cut back on meat and replace it with legumes, nuts, and seeds. Try meatless products (usually made from soy, veggie, or grain products) such as meatless burgers, hotdogs, and crumbles.
• Calcium Without dairy, you will need plant sources of bone building calcium, such as dark, leafy greens, Bok choy, broccoli, dried beans, dry figs, almonds, and calcium-fortified foods like breads, cereals, juices, and soy-based products (tofu, soymilk, soy cheese)
• Iron To get enough of this blood-building material choose dark green veggies, dried fruits, dried beans, pumpkin seeds, nuts, and iron fortified cereals, breads, and meat substitutes.
• Vitamin B 12 Without animal-based foods, you will need a reliable and regular source of vitamin B 12 for healthy red blood cells. Some plant-based foods contain added B12, such as certain breakfast cereals, soy, and meat substitutes. Check the label.
• Vitamin D Dairy Foods, fortified cereals, and soymilk are the main sources of this bone building vitamin. Your body also makes Vitamin D when your skin is exposed to sunlight. You may need a supplement if you do not eat dairy or vitamin D fortified food, or if you are not regularly exposed to sunlight.