Vegan Meals For Diabetics
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We already know that vegans and vegetarians get Type 2 Diabetes less frequently than non-veg eaters, but did you know that some people have reversed their Diabetes through a plant-based diet? Other keep it controlled through diet.
Here are some dietary suggestions for diabetics from PCRM:
Breakfast
- Hot cereals: oatmeal with cinnamon, raisins, and/or applesauce
- All-Bran or muesli with nonfat soy or rice milk and/or berries, peach, or banana
- Apples, strawberries, bananas, oranges, or other fruit
- Pumpernickel or rye toast topped with jam (no butter or margarine)
- Oven-roasted sweet potato home fries solo or smothered with sautéed mushrooms, peppers, and onions
- Tofu scrambler
Lunch
- Garden salad with lemon juice, fat-free dressing, or soy or teriyaki sauce
- Legume-based salads: three-bean, chickpea, lentil, or black bean and corn salads
- Grain-based salads: noodle, couscous, bulgur, or rice salads
- Soups: carrot-ginger, mixed vegetable, black bean, vegetarian chili, spinach lentil, minestrone, split pea, etc.
- Hummus spread into whole wheat pita with grated carrots, sprouts, and cucumbers
- Black bean and sweet potato burrito with corn and tomatoes
- Sandwich made with fat-free meat alternatives such as barbecue seitan, Lightlife Smart Deli turkey style, or Yves veggie pepperoni slices and your favorite sandwich veggies
Dinner
- Pasta marinara: can be made with many commercial sauces (any brand that has less than 2 grams fat per serving and is free of animal products)
- Beans and rice: black beans with salsa, vegetarian baked beans, or fat-free refried beans
- Soft tacos: a flour tortilla filled with beans, lettuce, tomato, and salsa
- Fajitas: Lightly sautéed sliced bell peppers, onion, and eggplant with fajita seasonings
- Chili: homemade, or vegetarian boxed or canned versions
- Veggie lasagna: Low-fat tofu replaces the ricotta cheese, layered with grilled veggies
- Vegetable stir-fry: vegetables seasoned with soy sauce or other low-fat stir-fry sauce and served over pasta, beans, or rice
Snacks
- Fruit
- Carrot, celery, or other vegetables with low-fat hummus
- Baked tortilla chips with salsa or bean dip
- Air-popped popcorn
- Toast with jam
This list is very good, and pretty appetizing , too. If I may just make one suggestion…
I think this would be a little clearer if it was specified as a list for TYPE 2 diabetics. Type 2 is the type that is most often linked to obesity and ill health, and is reversible. I have Type 1, which is a genetic immune system disorder present from a young age. I am a vegetarian, although I have to modify the diet to make allowances for my needs. Like for example, I must be very limited in the amount of fruit and some veggies I consume (because many of them contain natural sugars and starch). I also have to monitor my carbohydrate intake closely.
I have no problem with this list, at all. I think type 2 diabetes is a real issue and needs correction. I would just prefer that more people know the distinction between types 1 and 2, and remember that diabetes is not a monolithic disease.Thanks!
Aimee, sorry to be rude, but it says “Type 2″ in the first sentence.
thanks for posting this. I was a vegan for 5 years and have gone back to this way of living. during the interim I became a diabetic. I am native american so there is the genetic predisposition as well. My readings have already come down. all the help with this is appreciated and yes, it does say type 2 right up top… thanks agian
Thanks for this list. All of the meals you list sound delicious and totally do-able by those unfamiliar with vegan eating. I have a few people in my life who I have been trying to convince that a vegan diet will help their type 2 diabetes. I will be sending them this link. Thanks again!
Reminder: this list doesn’t come from me or other Soapbox writers. It’s simply a small portion of the vast information available at the PCRM website. Check it out for more: http://pcrm.org/
Umm..I know it’s been years since the previous comments, but the title of this article is fine & it doesn’t just apply to Type 2. It doesn’t matter why you are diabetic you should still be watching your carb intake be regardless of why your body doesn’t handle sugar properly it doesn’t that’s what matters.
The few carbs you intake the less insulin your body will need to process it.