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Diabetic Vegetarian Meal Planner

Your Diabetes Menu Plan

Your Diabetes Menu Plan

How do you get all the nutrition you need in a day while still being mindful of calories and carbs? The secret is to plan ahead. Meal planning depends on lots of things, like your taste preferences, medications, and activity level, says Jill Weisenberger, RDN, CDE, author of Diabetes Weight Loss -- Week by Week. But good general advice to follow is to keep your carbs consistent -- eat the same amount at breakfast, lunch, and dinner to keep blood sugar from spiking or dipping too low. Weisenberger recommends 45 grams as a target for the three main meals of the day. "If you go lower than 30 grams at a meal, it's going to be really hard to get all the nutrients you need, such as fiber and phytochemicals," the health-boosting nutrients in fruits and vegetables. This sample meal plan provides 1,400 calories. Supplement with healthy snacks to reach your personal calorie goals. If you're rushed in the mornings, make breakfast a snap with mix-and-match prepared items such as hardboiled eggs, nuts or seeds, a part-skim cheese stick, peanut butter, or yogurt for protein; toast, crispbread, or unsweetened instant oatmeal for whole grains; plus any kind of fruit -- dried fruit, a banana, an apple. Menu Avocado Toast and Egg Café au lait made with a half cup 1% milk Medium orange Avocado Toast and Egg This has to be one of the most satisfying, easy breakfasts around, thanks to a helping of fiber from the avocado and whole-grain bread. For an extra flavor kick, sprinkle with Cajun seasoning or smoked paprika. Makes 1 serving. Ingredients: 1 slice 100% whole grain bread 1/5 avocado 1 egg salt and pepper Directions: 1. Toast bread. Scoop out avocado and mash onto toast. Top with a poached or soft-boiled egg and sprinkle with salt and pepper. Per serving: 235 calories, 10 g protein, 19 Continue reading >>

Vegan Menu For People With Diabetes

Vegan Menu For People With Diabetes

Meal Plans By Nancy Berkoff, RD, EdDWith Contributions by Cathy Conway, MS, RD, CDN; Erin M. Crandell; and Reed Mangels, PhD, RD, FADA his Vegan Menu for People with Diabetes is designed to provide a balance of protein, carbohydrate, fat, vitamins, and minerals while following the basic principles of a diabetic meal plan. Every person who has diabetes has his or her own individual energy and nutrient needs, so please consult your health care professional to make sure our suggestions will work for you. The menu is designed for young adults through seniors. It is not designed for children or people who need close medical management of diabetes. The menus have been written based on the American Diabetes Association's Exchange Lists for Meal Planning. Since carbohydrates are the nutrients that diabetics need to monitor the closest, the exchange lists are designed to help maintain the proper amount of carbohydrates in your diet. Carbohydrates, proteins, and fats are the three major nutrients found in the foods we eat, but carbohydrates have the greatest effect on our blood sugar. Since controlling blood sugar is the number one goal of diabetes management, controlling your intake of carbohydrates can help you achieve that goal. This doesn't mean that carbohydrates should be eliminated; rather, it becomes important for you to plan your meals and snacks so they provide a consistent amount of carbohydrates. And that brings us back to the Exchange Lists. The Exchange Lists include foods from the following food groups: Starches, Fruit, Milk, Vegetables, Proteins, Fats, and Free Foods. Carbohydrates are primarily found in Starches, Fruit, and Milk. One serving (or exchange) of a Starch, Fruit, or Milk will provide 15 grams of carbohydrate (the amount of protein and fat in each car Continue reading >>

Vegan Meal Plans For Diabetics

Vegan Meal Plans For Diabetics

Diabetics can manage their conditions with a vegan diet. A vegan diet is comprised of plant-based foods that include fruits, vegetables, legumes, nuts, seeds and whole grains. This diet can provide advantages over omnivorous diets for diabetics, primarily because it includes foods containing monounsaturated fats and omega-3 fatty acids, which are healthy fats, and excludes foods that contain high amounts of saturated fat, which may increase the risk of cardiovascular disease. Consult your doctor before starting any diet. Video of the Day For breakfast, drink a glass of soy milk and eat a bowl of peaches and peanuts. Soy foods, peaches and peanuts are low glycemic foods that contain sugar, which your body absorbs slowly, helping you control your blood sugar levels. Soy milk is healthy beverage that contains all nine essential amino acids for a complete protein, healthy fats to help lower your cholesterol and reduce your risk of heart disease, isoflavone, an antioxidant that may lower your risk of heart disease and calcium to help reduce your risk of osteoporosis. A healthy low glycemic vegan lunch can include four bean salad with a mixture of vegetables. Beans, such as red kidney, navy, black and garbanzo, contain soluble fiber, an indigestible substance that can slow down the absorption of sugar and reduce your cholesterol levels. A mixture of vegetables, such as Romaine lettuce, carrot, cucumber, tomato, onion, bell pepper, celery and zucchini, provides vitamins, minerals and antioxidants. Add in an olive oil-based dressing to obtain monounsaturated fatty acids, a healthy fat that can reduce your risk of heart disease. A healthy dinner can start off with a bowl of split pea soup. Peas are a low glycemic food. For your entrée, have grilled tempeh served with steamed bo Continue reading >>

Vegetarian Food For Diabetes

Vegetarian Food For Diabetes

Research shows that it's best to eat a lower carb diet if you have diabetes and want to lower blood sugar and a1c. And generally that means eating proteins in the form of meat. But I was over on Facebook and someone asked: How do I eat when I hate meat, chicken, fish, pork. And eggs!! It's a good question so I thought I'd put together a list of vegetarian food for diabetes, with lots of ideas to help those of you that don't like eating meat, fish, or eggs. Not all vegetarians skip the eggs because they are a great source of protein but there are lots of ideas further down the list. Firstly, it is possible to manage your diabetes using a vegetarian diet but one of the things you will have to be careful of is overdoing carbohydrates. This means you will need to put a little more thought into constructing balanced meal plans. I was a vegetarian myself for over 15 years and always ate a balanced diet plan that included lots of fresh foods and vegetables. I want to emphasize that because it's surprising how many vegetarians eat junk food and don't eat vegetables. Sounds strange but it's true, and if you're diabetic, this is NOT going to do you any good whatsoever. So focus on eating fresh whole foods ONLY, that's what I recommend for ALL diabetics anyway. Processed and packaged foods need to move off your list. Anyway, that's enough of me on the soap box, let's dig into this vegetarian food list. Vegetarian Food List For Diabetes Vegetables Artichoke, asparagus, celery, beets, tomatoes, bell peppers, carrots, onions, leeks, kohlrabi, green onions, eggplant, cauliflower, broccoli, asparagus, cucumber, cabbage, brussels sprouts, artichoke, okra, zucchini, yellow summer squash, swiss chard, radish, snow peas, mushrooms, green beans, and so forth. Green Leafy Vegetables Lettuce, Continue reading >>

A Vegetarian Meal Plan

A Vegetarian Meal Plan

Check out our vegetarian meal plan, complete with meal ideas for every time of the day! cup canned garbanzo beans (drained and rinsed) 7 cherry tomatoes, sliced into 2-3 pieces whole wheat pita, cut into wedges for dipping This cookbook features 150 recipes that focus on whole foods and unprocessed ingredients. It skips the artificial sweeteners, fat-free products, and other processed foods, but the recipes are still full of flavor and packed with nutrition. Vegetarian recipes and meal ideas so you can plan more meatless meals into your week. If you don't already, receive monthly updates when new recipes, meal plans, videos, and healthy tips are available. Find tips to adjust the carbohydrates and calories in this month's meal plan to better fit your needs. Calculate the number of calories you should eat each day to maintain your present body weight: Please select an option before you continue. I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house. I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active. I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active. This number estimates how many calories you should eat per day to keep your body weight where it is now. If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started. Continue reading >>

Adopting A Vegetarian Meal Plan

Adopting A Vegetarian Meal Plan

An Option to Consider The road to health is paved with vegetables, fruits, beans, rice and grains. – Polly Strand In the United States, vegetarianism has often been considered something of a fad or an aspect of an “alternative” lifestyle. In recent years, however, this way of eating has become more mainstream. Today, up to 10% of Americans call themselves vegetarians, although they don’t all define the word the same way. “Vegans” avoid all foods derived from animals and eat only plant-based foods. “Lacto-vegetarians” avoid meat, poultry, fish, and eggs but include dairy products in their diets along with plant foods. “Lacto-ovo vegetarians” eat eggs in addition to dairy products and plant foods. And “flexitarians” (sometimes called “semi-vegetarians”) follow a primarily plant-based diet but occasionally eat small amounts of meat, poultry, or fish. The reasons people adopt a vegetarian eating style are varied and may include concern for animals and/or the environment, personal health, and culture or religion. Following a vegetarian meal plan does appear to have health benefits. According to the American Dietetic Association, vegetarians are less likely than meat eaters to be overweight or obese or to have Type 2 diabetes. They also tend to have lower blood cholesterol levels and lower blood pressure, and they have lower rates of death from heart disease and prostate or colon cancer. The features of a vegetarian meal plan that may reduce the risk of chronic disease include lower intakes of saturated fat and cholesterol and higher intakes of fruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals (chemical compounds found in plants that may be beneficial to human health). In many ways, the characteristics of a well-planne Continue reading >>

Type 1 Diabetes Diet

Type 1 Diabetes Diet

Type 1 diabetes diet definition and facts In Type 1 diabetes the pancreas can do longer release insulin. The high blood sugar that results can lead to complications such as kidney, nerve, and eye damage, and cardiovascular disease. Glycemic index and glycemic load are scientific terms used to measure he impact of a food on blood sugar. Foods with low glycemic load (index) raise blood sugar modestly, and thus are better choices for people with diabetes. Meal timing is very important for people with type 1 diabetes. Meals must match insulin doses. Eating meals with a low glycemic load (index) makes meal timing easier. Low glycemic load meals raise blood sugar slowly and steadily, leaving plenty of time for the body (or the injected insulin dose) to respond. Skipping a meal or eating late puts a person at risk for low blood sugar (hypoglycemia). Foods to eat for a type 1 diabetic diet include complex carbohydrates such as brown rice, whole wheat, quinoa, oatmeal, fruits, vegetables, beans, and lentils. Foods to avoid for a type 1 diabetes diet include sodas (both diet and regular), simple carbohydrates - processed/refined sugars (white bread, pastries, chips, cookies, pastas), trans fats (anything with the word hydrogenated on the label), and high-fat animal products. Fats don't have much of a direct effect on blood sugar but they can be useful in slowing the absorption of carbohydrates. Protein provides steady energy with little effect on blood sugar. It keeps blood sugar stable, and can help with sugar cravings and feeling full after eating. Protein-packed foods to include on your menu are beans, legumes, eggs, seafood, dairy, peas, tofu, and lean meats and poultry. The Mediterranean diet plan is often recommended for people with type 1 diabetes because it is full of nut Continue reading >>

Top Diabetic Vegetarian Recipes

Top Diabetic Vegetarian Recipes

Diabetic Living  /  Diabetic Recipes  /  Vegetarian Satisfy your hunger with our favorite diabetic vegetarian recipes (think yummy pastas, salads, wraps, and soups). Our meatless meal recipes are packed with tasty and healthful veggies -- perfect for dinner tonight! Packed with fiber and protein, this simple-to-make pasta dish is a great Italian recipe for a busy weeknight meal -- plus, it has fewer than 300 calories per serving. Diabetes Recipes , Popular Diabetic Recipes , Diabetic Diet Sweet, savory, salty, crunchy -- these easy low-carb lettuce wraps have it all. Whip some up for a quick lunch or simple dinner. Diabetes Recipes , Popular Diabetic Recipes , Diabetic Diet Smoky chipotle peppers and rich reduced-fat cream cheese make these more exciting than the average quesadilla -- and the recipe boasts only six ingredients and 12 grams of carb per serving. Spring Salad with Apricots, Almonds, and Cilantro This colorful, nutrient-rich salad features zucchini ribbons and is the perfect addition to a high-protein main dish. Diabetes Recipes , Popular Diabetic Recipes , Diabetic Diet Need something fast and healthy for dinner tonight? This savory pasta dish has fewer than 225 calories per serving and will be ready in 20 minutes. Diabetes Recipes , Popular Diabetic Recipes , Diabetic Diet Forget silverware; use your hands to pick up these sweet, crunchy Asian-inspired lettuce cups that feature a medley of fresh flavors including pineapple and ginger. Diabetes Recipes , Popular Diabetic Recipes , Diabetic Diet These vegetable-filled flatbread wraps are ideal for an easy lunch. Prep the veggies the night before for a quick-fix meal. Diabetes Recipes , Popular Diabetic Recipes , Diabetic Diet Stuffed Zucchini with Black Beans, Corn, and Poblano Pepper Zucchini relleno! Continue reading >>

Getting Started With Vegetarian Meal Planning

Getting Started With Vegetarian Meal Planning

Getting started with vegetarian meal planning Choose a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds, and, if desired, dairy products and eggs. Try gradually decreasing the amount of animal protein to allow time to adjust to a plant-based diet. Substitute soy products (tofu, meat substitutes) and legumes for meat, poultry and fish. When using soy products, choose lower-fat versions, such as low fat soy milk and reduced-fat tofu. If you use milk products and eggs, choose lower-fat versions of these foods, such as skim or 1% milk and yogurt, and egg whites or egg substitutes. If you are a vegan, be sure to include a regular source of vitamin B-12 in your diet along with a source of vitamin D if sun exposure is limited. Use fats sparingly; choose unsaturated fats, such as olive, canola and peanut oils, nuts and seeds, instead of saturated fats, such as butter, margarine and cream cheese. Limit your intake of high-fat foods, such as cheeses, whole milk, nuts, seeds, avocados and oils, especially if you are trying to lose weight.Be sure to count the carbohydrates in foods many vegetarian diets can be very high in carbohydrate. Keep your carbohydrate intake consistent and read food labels carefully for their carbohydrate content. Its important to monitor your blood glucose regularly if you are changing to a vegetarian diet. Your diabetes medication or insulin dose may need to be adjusted, especially if you are eating more carbohydrate than before. Continue reading >>

Vegetarian Diet: Can It Help Me Control My Diabetes?

Vegetarian Diet: Can It Help Me Control My Diabetes?

Could switching to a vegetarian diet cure my diabetes? Answers from M. Regina Castro, M.D. A vegetarian diet probably won't cure your diabetes. But it may offer some benefits over a nonvegetarian diet — such as helping to better control your weight, reducing your risk of some diabetes-associated complications and possibly even making your body more responsive to insulin. There's no single vegetarian eating plan. For example, some allow dairy products while others don't allow any animal products (vegans). The benefits of a vegetarian diet depend on the type of diet you choose and the food choices you make when following the diet. For most, however, eating a vegetarian diet: Promotes a healthy weight. Vegetarian diets are often lower in calories than are nonvegetarian diets, which can help with weight management. Also, people following a vegetarian diet tend to have lower body mass indexes (BMIs) than do people who follow a nonvegetarian diet. A healthy body weight can improve blood sugar control and reduce your risk of diabetes complications. Improves blood sugar control and insulin response. Eating vegetables, fruits, whole grains, legumes and nuts — features of a vegetarian diet — can improve blood sugar control and make your body more responsive to insulin. This may mean taking less medication and lowering your risk of diabetes-related complications. But even a vegetarian diet can have adverse effects on blood sugar if it is rich in simple carbohydrates — especially starches, such as potatoes, white rice and white bread. Reduces your risk of cardiovascular disease. A strict vegan diet is cholesterol-free, low in saturated fat and usually high in soluble fiber. A low-fat vegetarian diet can reduce your risk of cardiovascular disease — a common complication of Continue reading >>

7-day Vegetarian Meal Plan: 1,200 Calories

7-day Vegetarian Meal Plan: 1,200 Calories

7-Day Vegetarian Meal Plan: 1,200 Calories By:Victoria Seaver, M.S., R.D., Digital Meal Plan Editor for EatingWell Incorporating more plant-based foods into your diet is a great way to boost your health. Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this 7-day, 1,200-calorie vegetarian meal plan makes it easy to eat your veggies! This 7-day meal plan makes it easy to eat your veggies. Incorporating more plant-based foods into your diet is a great way to boost your health. A vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer. Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this 7-day, 1,200-calorie vegetarian meal plan makes it easy to eat your veggies! The registered dietitians and culinary experts at EatingWell have done the work for you and planned out a week of delicious vegetarian meals and snacks. Since it can be challenging to get certain nutrients when limiting animal products, we made sure to include a variety of healthy foods like nuts, whole grains, plenty of fruits and vegetables, and protein-rich beans and tofu. We also included the calorie totals next to each meal so you can swap things in and out to make this plan work for you. We hope you enjoy this week filled with nourishing and healthy meatless meals. Not sure if this is the plan for you? We offer a variety of meal plans for different health conditions, needs and diets. Find the meal plan that works best for you. Continue reading >>

For 26 Years, I’ve Managed Type 1 Diabetes With A Plant-based Diet

For 26 Years, I’ve Managed Type 1 Diabetes With A Plant-based Diet

Until age 35, my health was very typical for an American. Then in November of 1988, all that changed: my immune system suddenly decided that my insulin-producing pancreas beta cells were foreign and attacked and annihilated them, leaving me with type 1 diabetes. In less than 30 days, I lost 45 pounds and grew deathly weak. Eventually, I was found barely conscious at my work desk and rushed to the hospital, where I immediately received my first shot of insulin. My doctor’s grim prognosis hit like a ton of bricks: even with the best possible diabetic control, I would still suffer many debilitating, chronic complications of the disease. I envisioned myself disabled, blind, amputated, and living in a wheelchair. More on that later… A few days into my hospital stay, a fill-in doctor literally saved my life with a very simple short statement. He said, “No doctor can manage your diabetes.” He explained that the insulin doses are dependent on metabolism which changes from minute to minute, and so are too variable to be predetermined or managed by any other person. He recommended that I keep a log and learn the effects of everything I ate and did, and adjust my diabetes control and lifestyle accordingly. The geek in me took that advice to heart. Back home, I immediately bought a glucometer, a kitchen scale, a nutrition facts book, and a notebook in which to begin logging my new life. I began to learn how to match up the food I ate, my activity levels, and my insulin intake to keep everything in sync. My Doctors Prescribed a Low-Carb, High-Fat Diet All of the nutritional information from my doctor, diabetes magazines and books, and even diabetes management classes strongly promoted a low-carb, high-fat diet. Confusion started to set in, however, as all my test-and-measure Continue reading >>

Seven-day Diabetes Meal Plan: Options For Healthful Eating

Seven-day Diabetes Meal Plan: Options For Healthful Eating

A diabetes meal plan can help. A good meal plan can help people to meet their nutritional needs, eat an appropriate mix of foods, and lose weight if needed. A 7-day diabetes meal plan not only provides a week's worth of healthful eating, but it also makes shopping and cooking duties simpler and can help people save money. Two menus for 7 days The ideal diabetes meal plan will offer menus for three meals a day, plus two snacks. Plans tend to suggest consuming 1,500 to 1,800 calories a day. The number of calories people with diabetes need to eat each day will vary, depending on their activity level, height, and gender, and whether they're trying to lose, gain, or maintain their weight. The meal plans below provide a maximum of three servings of healthful, high-fiber carbohydrate choices at each meal or snack. Diet plans for weight loss Carrying excess weight puts additional stress on the body's ability to use insulin and regulate blood sugar levels. Unfortunately, close to 90 percent of people with type 2 diabetes are overweight, according to the Obesity Society. It is helpful for most people with diabetes to consider weight loss guidelines when developing a meal plan. Under the guidance of a doctor, many choose to follow a reduced calorie plan. Step-by-step guide to meals for a week These three practices can help people with diabetes enjoy a healthful, varied diet and successfully manage their blood sugar: balancing carbohydrates, proteins, and fat to meet dietary goals measuring portions accurately planning ahead With these ideas in mind, the following steps can help people with diabetes put together a healthful 7-day meal plan: note daily targets for calories and carbohydrates see how many portions of carbohydrates and other foods will meet those targets divide those p Continue reading >>

How To Manage Your Diabetes As A Vegetarian

How To Manage Your Diabetes As A Vegetarian

In this article, we will take a look at the benefits of following a vegetarian diet if you have diabetes. Though we cannot recommend a drastic change in one’s diet, we will enumerate the benefits of following a vegetarian diet. Prior to making any major changes in your diet if you have diabetes, it is imperative that you check with your primary care provider, and registered dietician or Certified Diabetes Educator for their input and expertise. Types of vegetarians Vegan A vegan is the strictest type of vegetarian. The vegan diet is referred to as a “total,” or “pure” vegetarian diet. People who are vegans do not eat any meat or animal products, including eggs and dairy products. This also includes fish and seafood. They are on a plant-based diet. To get the protein needed daily on a vegan diet, a person with diabetes could eat soy based products such as tofu or soy milk, all sorts of vegetables, and a variety of beans and whole grains. This is important because proteins are the “building blocks,” and have important functions related to cell structure and function, and even to make the hormone insulin. Because a vegan diet is low in vitamin B12, a multivitamin or supplement is usually recommended for a vegan diet. Ask your doctor before going on a vegan diet plan, and inquire about your vitamin B-12 needs while on a vegan diet. Lacto-vegetarian The lacto-vegetarian doesn’t eat meat or eggs. However, they don’t mind including milk products in their diet. Lacto-ovo vegetarian This group does not eat any meat, but they do enjoy animal products such as eggs and all varieties of milk products, such as eggs or cheese. Other Variations There are some variations on the theme, such as “pescetarian,” who will eat fish. There is also a version called, “raw Continue reading >>

Your 5-week Diabetic Diet Meal Plan

Your 5-week Diabetic Diet Meal Plan

The Outsmart Diabetes Diet is based on new research that found four specific nutrients—fiber, vitamin D, omega-3s, and calcium—work together to help balance blood sugar and encourage weight loss. Build your daily diabetic diet meal plan by choosing one breakfast, one lunch and one dinner, plus two snacks—any combination gets you approximately 1,400 calories a day and a healthy dose of the "Fat-Fighting 4." Remember to eat about every 3 hours and practice portion control. Prevention Premium: What Every Woman Knows About Erectile Dysfunction Follow this mix and match diabetic diet meal plan—adapted from The Outsmart Diabetes Diet—for the next five weeks to help fight fat, maintain healthy blood sugar levels, boost energy, and reduce your diabetes risk. BREAKFAST Fruity bagel breakfast: Spread 1 Tbsp light cream cheese and 1 tsp 100% fruit spread on ½ of a whole grain bagel. Serve with 1 c fat-free milk. Crunchy yogurt: Combine 6 oz fat-free light yogurt, ¼ c granola cereal, 1 Tbsp ground flax seed, and 1 Tbsp chopped nuts. Add ground cinnamon and/or sugar substitute to taste. Eggs and English muffin: Scramble 1 egg in a pan coated with 1 tsp canola or olive oil; top with ¼ c chopped tomato, onion, and chile salsa. Serve with toasted 100% whole grain English muffin, spread with 2 Tbsp low-fat (1%) cottage cheese, and 1 c fat-free milk. Instead of scrambled eggs, try poaching an egg: Good Morning Blend: Stir together 6 ounces fat-free yogurt, 2 Tbsp dried mixed fruit, 2 Tbsp ground flax seed and 2 Tbsp chopped almonds, walnuts, or pecans. Nutty Oatmeal: Top ½ c cooked oatmeal with ¼ c walnuts or other nuts; add ground cinnamon and/or sugar substitute to taste. Serve with 1 c fat-free milk or calcium-enriched soy or rice beverage. Bagel and cream cheese: Sprea Continue reading >>

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