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Low Sugar Vegetarian Diet

Plant-based Weekly Meal Plan By Diet: Low Sugar Menu

Plant-based Weekly Meal Plan By Diet: Low Sugar Menu

Plant-Based Weekly Meal Plan By Diet: LOW SUGAR MENU Food How To's Meal Plan Guide Plant-Based Nutrition This plan doesnt cut carbs or limit the amount that you eat. Its also not a low-carb plan, but more so catered for those with sensitivities to sugar or those that are trying to kick the sugar habit. This plan is also suitable for those with diabetes, blood sugar issues, or who have a hard time learning to eat without processed sweets and snacks. Eating more high sugar foods usually means youre not eating enough veggies and natural, whole food sources of fiber. This plan eliminates that problem the easy way! Youll just be avoiding all refined or added sugars and instead filling up on foods such as leafy greens, non-starchy vegetables, nuts, seeds, whole grains, root veggies, beans, legumes, superfoods, healthy fats, and fresh fruit as you tolerate it. Dried fruits and high glycemic syrups, sugars, and processed ingredients are left out to balance the glycemic index and keep blood sugar down as much as possible. As you can see, you wont be going hungry or suffering deprivation whatsoever. Our low sugar meal plan is also helpful if youre watching your weight and trying to train your taste buds to live without sugar to eat healthy for life. Continue reading >>

Why I Am A Pegan Or Paleo-vegan And Why You Should Be Too!

Why I Am A Pegan Or Paleo-vegan And Why You Should Be Too!

Why I am a Pegan or Paleo-Vegan and Why You Should Be Too! Why I am a Pegan or Paleo-Vegan and Why You Should Be Too! As a doctor, it is my job to figure out the best way to keep my patients healthy. We now know that food is medicine, perhaps the most powerful drug on the planet with the power to cause or cure most disease. If food is more than just calories, if food is information that controls every aspect of our biology and health, then I better know what to advise people to prevent, treat and even reverse chronic disease. So the fundamental question of our time, given that the cost of chronic disease caused mostly by what we eat will cost our global economy $47 trillion over the next 20 years and cause over 50 million preventable deaths a year is this: What should I eat to feel good, lose weight and get and stay healthy? On the one hand, Lebron James is eating Paleo and the number one tennis player in the world cut out gluten and dairy and went from not winning at all to winning everything in just one year. But on the other hand, Rich Roll completed five Iron Man marathons in seven days on a vegan diet. Looking at the research it is easy to get confused. Vegan diet studies show they help with weight loss, reverse diabetes and lower cholesterol. Paleo diets seem to do the same thing. So should you be shunning animal foods and eating only beans, grains and veggies or should you eat meat and fat without guilt and give up all grains and beans? Essentially, each camp adheres to their diet with near religious fervor. And each can point to studies validating their point of view. We call this cherry picking. After reading dozens of studies on vegan and paleo diets, even I could get confused. But I dont because I read BETWEEN the lines not just the headlines. I read the met Continue reading >>

The Ultimate Anti-diabetes Diet

The Ultimate Anti-diabetes Diet

One of America's most common killer diseases, type 2 diabetes, jeopardizes the health, quality of life, and longevity of nearly 24 million Americans, according to the American Diabetes Association, and that number continues to rise. New cases have doubled over the past 30 years, and because the disease occurs gradually and often with no obvious symptoms, many people don't even know they have it. People who are overweight are at higher risk because fat interferes with the body's ability to use insulin, the crux of the disease. But a solution to the problem is within reach: a groundbreaking eating plan not only helps prevent this chronic disease, but actually reverses it while also promoting weight loss. Focusing on plant-based meals,the revolutionary plan was developed by Vegetarian Times former Ask the Doc columnist, Neal Barnard, MD, and is backed by the results of his long-term study. Your doctor may not tell you about this diet: dietitians generally counsel overweight diabetics to cut calories, reduce serving sizes, and avoid starchy carbohydrates that raise blood sugar levels. But Barnard's team at the Physicians Committee for Responsible Medicine and scientists at George Washington University and the University of Toronto thought this might be the wrong approach, considering that carbohydrate-rich rice, legumes, and root vegetables are staples throughout Asia and Africa, where most people are thin and diabetes rates are low. Barnard and his team studied a group of diabetics, comparing the effects of a diet based on standard recommendations versus a vegan-style diet with no limits on calories, carbs, or portions, and just three rules: eliminate meat, dairy, and eggs; minimize fat and oil; and favor low-glycemic foods (such as beans, vegetables, brown rice, and oatme Continue reading >>

28 Incredible Low Carb Vegetarian Meals

28 Incredible Low Carb Vegetarian Meals

This page may contain affiliate links. Any commissions earned will help my website to remain free forever. ( Full disclosure ). Low carb vegetarian meals can be tricky to find. It can be tricky becominglow carb when you are vegetarian. Many vegetarian meals rely on pasta, bread, pulses and grains which are high carb and most low carb meals rely on meat. Vegetarians wishing to go low carb can use eggs, non sweetened yoghurt, cheeses, nuts, lower carb vegetables, healthy oils, avocados, seeds and berries. These are all low carb, moderate protein and plenty of healthy fats. So if you havebeen looking high and low for amazing low carb vegetarian meals, then read this, becauseIve done the hard work for you and scoured the internet and asked all my low carb friends, and the result is 28 Incredible Low Carb Vegetarian Meals. The definition of a vegetarian can be incredibly controversial to many people. Are you a pescatarian? A flexitarian? Lacto-Ovo-Vegetarian? Vegan? Raw vegan?..For most people when they think of vegetarians, they think of lacto-ovo-vegetarians those who dont eat meat/flesh, fish, shellfish of any kind but still eat dairy products and eggs. For the purpose of this recipe roundup for low carb vegetarian meals, I have included eggs and dairy. I will create a vegan roundup in the future which will exclude these. Please leave a comment at the end telling us your favourite meat free recipe. LCHF Spinach And Feta Pie by Ditch the Carbs- This is may absolute favourite go-to low carb vegetarian meal. It is perfect for dinner, lunch and especially sturdy to take on a picnic. Ideal for school lunch boxes too. Courgette Mint Feta Fritters by Ditch the Carbs Serve these courgette and mint fritters with a colourful salad and minty yoghurt sauce, and theyll be coming back Continue reading >>

How To Be A Sugar-free Vegan

How To Be A Sugar-free Vegan

To put it perfectly straight: I Quit Sugar commits to an omnivore approach to eating, with a bit of a Paleo slant . Sarah is a vocal proponent of mindful meat eating and often voices her stance on sustainable meat consumption . However, as Sarah is keen to note in her book I Quit Sugar for Life , Im grateful to vegans for placing the issue (of meat ethics) on the table. Every meat eater should be made aware of these issues and eat meat mindfully. Plus this much we all agree on: Vegetables are the bomb. The thing, though, about the vegan diet it can contain a stack of sugar. A lot of packaged raw and vegan products are full of agave or coconut sugar and other nasties. Also, the vegan diet can easily become heavy in sugar-laden carbs if people arent conscious and focus fully on getting enough protein and fat. To this end were totally up for helping vegans who wishto quit sugar, and wantto cater for their specific needs. Here are a few things we like to share with our vegan mates We cant tout the benefits of good fats enough. They are essential for hormone health , to curb sugar cravings and they are an integral part of quitting the white stuff. Worried that upping your fat intake will make you tip the scales? Dont. Sarah has debunked this notion, as has the I Quit Sugar Team . Our recent poll of health experts saw avocado and coconut oil rank in the 10 healthiest and cant-live-without ingredients in any diet. Add avocado to as many dishes as possible: Chopped up in a warm salad, added to green smoothies or pureed intoa dressing. Activate your nuts and sprinkle on salads, add to your tote-able breakfast , or why not try our Coco-nutty Granola ?If youre eating a lot of nuts, we really recommend activating them . Toss in a mix of seeds such as chia, flax and hemp seeds. Chi Continue reading >>

Vegetarian Diets And Diabetes

Vegetarian Diets And Diabetes

More and more people are choosing to follow a vegetarian diet for many different reasons. It’s estimated that two per cent of the population now don’t eat meat or fish. Reasons for switching to a vegetarian diet include: the health benefits ethical and moral reasons religious or cultural reasons concern for animal welfare concern about the environment and sustainability taste – some people just don’t like the taste of meat or fish. A vegetarian diet, based on unprocessed foods, can provide many health benefits for us all, whether or not you have diabetes. If you have diabetes, it’s important to be more aware of how what you eat affects your body and, in turn, you’ll hopefully become more health conscious. So what is a vegetarian diet? Are there any ways it could help manage diabetes? Does it provide any health benefits for people with diabetes? What is a vegetarian? According to the Vegetarian Society, a vegetarian is: "Someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs. A vegetarian does not eat any meat, poultry, game, fish, shellfish or by-products of slaughter." There are different types of vegetarians: Lacto-ovo-vegetarians eat both dairy products and eggs (usually free range). Lacto-vegetarians eat dairy products, but avoid eggs. Vegans do not any products derived from animals – no meat, fish, dairy or eggs. Why try a plant-based diet? Plant-based foods, particularly fruit and vegetables, nuts, pulses and seeds have been shown to help in the treatment of many chronic diseases and are often associated with lower rates of Type 2 diabetes, less hypertension, lower cholesterol levels and reduced cancer rates. These foods are also higher in fibre, antioxidants, folate and Continue reading >>

How To Eat Low Carb As A Vegan Or Vegetarian

How To Eat Low Carb As A Vegan Or Vegetarian

Nut-based vegan cheese and yogurts like Miyokos kitchen vegan nut cheeses A note about beans and lentils: Beans and lentils contain protein, but they also are high in carbohydrate content. Depending on your personal carbohydrate tolerance, you may be able to introduce some beans and lentils into your diet once you have adapted to nutritional ketosis and gained better blood glucose control. Its best to keep your carbohydrate intake very low until your body adapts to ketosis, and then you can later experiment with adding foods like berries and a small amount of lentils or beans into your diet and tracking your blood sugar response to find your personal carbohydrate tolerance. Dr. Stephen Phinney on plant-based low carb protein sources Well go into detail on product recommendations below. Tofu has roughly 1-2 grams of carbs per ounce. If youre having trouble getting enough protein, we recommend buying a higher-protein variety such as the Wildwood brand . Tempeh is slightly higher-carb. Tempeh, seitan and tofu are high-protein alternatives to meat that can be incorporated into your daily meals. Make sure to track your blood glucose/ketone response with these foods to ensure youre staying under your personal carbohydrate tolerance. Eating out with multiple dietary restrictions can be difficult. Some of the easiest restaurants for keto vegan or vegetarian food tend to be salad restaurants, Thai places and Indian restaurants. Make sure to ask about hidden sugars or carbs in sauces and dressings to ensure these dishes are truly low carb. Vegetarians can have creamy paneer dishes at Indian restaurants, and vegetarians and vegans alike can enjoy coconutty Thai curries with tofu and vegetables, rich Indian vegetable dishes like eggplant curries, or a spicy Tom Kha soup. Just make Continue reading >>

Scandi Home: 21-day Sugar-free Vegan Challenge - Week 1

Scandi Home: 21-day Sugar-free Vegan Challenge - Week 1

21-Day Sugar-free Vegan Challenge - Week 1 You know I like a bit of a challenge, yes? Well, this timeIm asking you to join me so, are you in?? Lets do a 21-day sugar-free veganchallenge together! Since quitting sugar, meat and dairy off my diet, people kept asking me "what can you eat then?". This challenge is hopefully proving the point that vegan food can be versatile, nutritious and tasty. Vegan food is not a sacrifice, but enjoyable, energising and inspiring way to eat. What is veganism and why should you go vegan? Vegans avoid consumption of all animal products, includingfood, clothing, accessories and beauty products. (See a list of food itemscommonly mistaken as vegan here ). Although a vegan diet may seem somewhat radical and even extreme,it can actually have some great health and environmental benefits. For manypeople, a vegan diet is also an ethical choice and more than just a way ofeating. Veganism as a lifestyle reaches across all areas of daily life. You can start the challenge whenever you feel ready. I have provided youwith a list of recipes for the first week of the challenge (see the linksbelow) and I will post more recipes again next week. Most of these recipes will be from my own archives,but I will also share some brand new vegan recipes during the challenge. There will also be some repeat of recipes (like breakfasts), but I've tried to provide a wide range to suit all climates and tastes. Iveincluded recipes across the seasons so if you cant find all the ingredients,try mixing and matching the recipes to suit the produce available in yourregion. If you do decide to take the challenge, I would love to hearyour feedback! Email me , leave a comment below or message me on Twitter to letme know how youre going. Dinner: Amaranth and quinoa stuffed capsic Continue reading >>

High-protein And Low-carb Vegetarian Foods

High-protein And Low-carb Vegetarian Foods

A low-carb vegetarian diet can be tricky. For those who don't eat meat, many prime sources of protein, such as legumes and whole grains, are high in carbs. Eating a low-carb vegetarian diet is doable, but there are a few unique challenges to consider. If you eat eggs or dairy, trimming carbs may not be all that difficult. However, if you subsist on a strict vegan diet, you'll need to take extra care to avoid reducing your protein intake to levels considered unhealthy. The main reason that people embrace low-carb diets is for weight loss. A low-carb diet causes less fluctuation in blood sugarswhile significantly reducing your overall appetite. It alsotends to raise "good" HDL cholesterol while lowering your blood pressure, triglycerides, and "bad" LDL cholesterol. Moreover, a low-carb diet can help reverse many of the symptoms of metabolic syndrome, including the increased risk of heart attack and stroke. Depending on your goals, you carb restrictions may be relatively minor, requiring the omission of starches and sugar. Or it can be challenging, especially for those seeking rapid weight loss. For the average adult male or female, the daily targets for a low-carb diet can be broadly categorized as follows: 100150 grams per day to maintain a healthy weight 50100 grams of per day to induce gradual weight loss 2050 grams per day to achieve a ketogenic state and induce faster weight loss Our bodies need a variety of amino acids , the building blocks of proteins, to maintain normal body function. Of the 20 amino acids needed to build proteins, nine must come from dietary sources. The largest supply of these tends to come from meat, fish, shellfish, and dairy and this can be a serious problem for strict vegetarians and vegans. In addition, proteins from certain plant foods ar Continue reading >>

How To Eat Low-carb As A Vegetarian Or Vegan

How To Eat Low-carb As A Vegetarian Or Vegan

Cutting back on carbs is not very complicated. Just replace the sugars and starches in your diet with vegetables, meat, fish, eggs, nuts and fats. Seems pretty straightforward, unless you don't eat meat. Conventional low-carb diets rely heavily on meat, which makes them unsuitable for vegetarians. However, this does not need to be the case. Everyone can follow a low-carb diet, even vegetarians and vegans. This article shows you how to do it. In the past 12 years, at least 23 studies have shown that low-carb diets can help you lose weight (without calorie counting). One of the main reasons is that these diets can significantly reduce appetite, making you eat fewer calories without having to consciously try to eat less (1, 2). Low-carb diets also improve health in other ways. They are very effective at reducing harmful belly fat, and tend to reduce triglycerides and raise HDL (the "good") cholesterol significantly. They also tend to lower blood pressure and blood sugar levels (3, 4, 5, 6, 7). Although low-carb diets are not necessary for everyone, they can have important health benefits for people people with obesity, metabolic syndrome, type 2 diabetes and certain neurological disorders. A low-carb vegan diet can be very healthy as well. Studies on eco-atkins (vegan, 26% of calories as carbs) have shown that such a diet is much healthier than a regular low-fat diet, as well as a low-fat vegetarian diet (8, 9). There are several different types of vegetarians. None of them eat meat or fish. The two most common types are lacto-ovo vegetarians and vegans. Lacto-ovo vegetarians (or simply "vegetarians") eat dairy products and eggs, but vegans do not eat any animal-derived foods. Eggs and dairy products, without added sugar, are low in carbs, but high in both protein and fat. Continue reading >>

Vegetarian Weight Loss: A Guide To Healthy Weight Loss

Vegetarian Weight Loss: A Guide To Healthy Weight Loss

Vegetarian Weight Loss: A Guide to Healthy Weight Loss Make sustainable dietary changes. Sign up for the free 21 Day Vegan Kickstart. Participants receive daily messages for a step-by-step diet makeover, including recipes and nutrition webcasts. Go > A Guide to Healthy Weight Loss: Three weeks on a low-fat vegan diet gets you on the road to your healthy weight goal Of the many ways to lose weight, one stands out as by far the most healthful. When you build your meals from a generous array of vegetables, fruits, whole grains, and beansthat is, healthy vegetarian choicesweight loss is remarkably easy. And along with it come major improvements in cholesterol , blood pressure, blood sugar, and many other aspects of health. The message is simple: Cut out the foods that are high in fat and devoid of fiber, and increase the foods that are low in fat and full of fiber. This low-fat, vegan diet approach is safe and easyonce you get the hang of it. Getting started can seem a bit daunting. It is often hard to imagine doing anythingbe it a diet, new exercise regimen, or any other new, healthy habitforever. Try this: Follow the diet approach outlined here for just three weeks. That will give you enough time to adjust to new flavors and will also allow you to start significant weight loss and see other positive health changes. Participants in the Physicians Committees weight loss study who switched to a vegan diet reported improvements in digestion and regularity and many also said they just felt better overall. The best way to do this approach is to follow the diet completely for three weeks. This means no sneaking ranch dressing onto your salad, adding egg whites to muffin batter, or having a bit of chicken with dinner. Only by doing the diet all the way will you be able to reap a Continue reading >>

Experimenting With The Paleo Diet For Vegetarians

Experimenting With The Paleo Diet For Vegetarians

Im never one to back down from a challenge. If you tell me I cant do something, youve guaranteed Ill set out to do it. So when my buddy Joel Runyon bragged about a new diet plan of his, I was intrigued and wanted to give it a shot for myself. Aww, thats cute, Joel smirked, but you cant do it. Its based on the principles of a paleo diet plan. You couldnt do it. Youre one of THOSE people. You know Joel leaned in and whispered, like a parent saying a dirty word in a preschool, vegetarian. Eff you, Runyon. Its possible for the paleo diet to be adapted to the vegetarian lifestyle. If youre unfamiliar with the paleo diet, its a diet that encourages eating like a caveman. In other words, only foods that our ancestors would have hunted or gathered. Its what were meant to eat, say proponents, and for many, that idea translatesto the notion that were meant to eat meat lots of it. A quick search for vegetarian paleo doesnt yield much of use, other than Matts long post about three ways to make it work. In fact, an overwhelming majority of sources said itd be almost impossible to sustain a paleo-vegetarian lifestyle. Some even claimed that, like our cavemen ancestors, a person would die of nutritional deficiencies if they didnt get their hands on animal protein. Though a dramatic assertion, it does underscore the reason animal protein is so important to the paleo diet. Most plant-based protein sources are considered inflammatory to the body to paleos, and therefore off-limits: Further, theres no starchy foods, no dairy, no alcohol, no sugars (except those found naturally in fruit), and no convenience foods of any sort. I finally understood why there were so few resources on paleo for vegetarians. Flustered, I began to wonder if I had met my match in this challenge. What the hell wa Continue reading >>

The 7-day Meal Plan To Help Kick Your Sugar Habit

The 7-day Meal Plan To Help Kick Your Sugar Habit

This week-long low sugar diet aims to keep your energy levels high and your mood regulated by balancing blood sugar with the right combination of foods at each meal and naturally sweet foods that let you indulge in a healthy way. After the first few days, your sugar cravings should reduce, and by the end of the week, they’ll be much lower. Many of these dishes are filled with leafy green vegetables, and every meal has protein, which diminishes cravings by helping keep blood sugar constant. We’ve cut out almost all added sugar, as well as hyper-processed starchy foods, like bread, bagels and crackers, which are quickly digested and contribute to sugar cravings. Try to eat something every 3 to 4 hours to keep your blood sugar levels relatively stable and stave off cravings. If you’re used to eating a lot of sugar, it may have dulled your taste buds to the flavours of natural foods. Don’t worry — just as you learned to love all that extra sugar, you can learn to unlove it. You may even find you start to dislike overly sweetened foods. Related: Going Paleo? Here’s the truth about the latest fad diets After the week is over, carry your healthy habits forward by following the 80:20 rule. This means making 80 percent of what you eat similar to this plan, and the other 20 percent can include sweet treats like dark chocolate. Customize it This meal plan is intended for the average woman with a sedentary job who is working out 3 to 4 times per week. If you do endurance training, add in larger servings of whole-grain foods like sprouted-grain breads, whole wheat pasta, brown rice and quinoa. If the plan feels like too much food, simply cut portion size. MONDAY Breakfast 2 poached eggs over a bed of wilted spinach (start with about 6 cups fresh) sautéed with olive oil, Continue reading >>

Low Glycemic Vegetarian Diet

Low Glycemic Vegetarian Diet

Legumes are a low-GI protein option for vegetarians.Photo Credit: Heather Down/iStock/Getty Images Anne Tourney specializes in health and nutrition topics. She is a registered nurse with experience in medical-surgical nursing, behavioral health and geriatrics. Tourney earned a Bachelor of Science in nursing from Regis University. A low glycemic diet can be compatible with your vegetarian eating plan if you emphasize complex carbohydrates that keep your blood sugar stable. Many vegetables, fruits, whole grains and legumes have a low to moderate value on the glycemic index, or GI, a scale that ranks the effects of carbohydrate-containing foods on your blood sugar. By focusing on these foods, along with low-fat proteins, you can plan healthy vegetarian meals with an overall low glycemic value. High protein foods like tofu do not have a GI value.Photo Credit: Ildiko Papp/iStock/Getty Images A low glycemic diet uses GI to rate foods on a scale of 1 to 100 depending on their effect on your blood sugar. Vegetarians can eat foods with a high GI value, such as potatoes or bread, as long as the overall GI value of the meal is low. Non-meat foods that contain mostly protein, such as tofu, nuts and eggs, do not have a GI value because the effect of protein on your blood sugar is too low to be evaluated. Combining a protein with complex carbohydrates at the same meal will not increase the meals overall GI value. Choose complex carbohydrates like leafy vegetables.Photo Credit: JB325/iStock/Getty Images When planning low-GI vegetarian meals, choose complex carbohydrates that have a low to moderate GI value. Non-starchy, leafy vegetables such as spinach or kale have such low amounts of digestible carbohydrates that their GI value cant be tested. However, starchy vegetables, such as wh Continue reading >>

Hypoglycemia & Vegetarian Diet

Hypoglycemia & Vegetarian Diet

A potato and spinach salad.Photo Credit: PeteerS/iStock/Getty Images Sarah Barnes has been a professional writer and editor since 2004. She has been published in newspapers and regional magazines in the Wichita, Kansas area. Barnes holds a Bachelor of Arts in journalism from a Midwestern university. Vegetarianism and hypoglycemia have only a few rare links, and eating a balanced vegetarian diet can actually help control the blood-sugar-level problems associated with hypoglycemia and diabetes. You should be able to abstain from meat or other animal products while controlling your diabetes and avoiding both hypoglycemia and hyperglycemia. To achieve these goals, you'll need to work closely with your physician to develop a treatment plan that works best for you. Hypoglycemia occurs when your blood sugar levels become abnormally low. It usually occurs in people with diabetes, although rarely, other conditions can cause it such as certain medications, tumors, endocrine deficiencies, or kidney and liver conditions. Most often, it's a side effect of medications you take to combat diabetes, which causes elevated blood sugar. If you take more insulin than your body needs, for example, it can lower blood sugar levels too much. Diabetes and its associated conditions are related to how your body processes carbohydrates, which are broken down into the sugars that help control body functions. If you don't eat meat, you may be consuming too little protein and too many carbohydrates; an excess of sugar in your blood would indicate hyperglycemia, or high blood sugar, not hypoglycemia. In fact, your doctor may advise you to quickly eat about 15 g of carbohydrates to combat a hypoglycemia episode. The trick to avoiding hypoglycemia, if you have diabetes, is to carefully balance your insu Continue reading >>

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