Vegetarian and Vegan Diabetic Diet and Recipes

It’s no surprise that eating more plants can be beneficial for health! Plants are nutrient-dense foods, and the nutrients and antioxidants that they provide may be helpful for improving inflammation and protecting cells from oxidative damage. Eating more plants is beneficial for the environment too. 

Vegan and vegetarian diets are two plant-based eating patterns that emphasize vegetables, fruits, legumes, whole grains, nuts, and seeds and do not include most or all animal products.
Vegetarian diets may range from vegan (no animal products) to lacto-ovo vegetarian (no animal meat, but includes eggs and dairy products) to pesco-vegetarian (no animal meat, but includes fish), and semi-vegetarian (occasional meat consumption). [1] Vegan diets may not include animal by-products such as eggs, dairy, honey, gelatin and white sugar from sugarcane when processed with animal bone char. Each of these diets emphasizes whole plant foods, which have shown to be beneficial for diabetes prevention and management. 

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Benefits of Vegan, Vegetarian, and Plant-Based Diets for People with Diabetes

Observational and interventional studies have shown that plant-based diets may treat and reduce the risk of type 2 diabetes as well as reduce diabetes-related macrovascular and microvascular complications. [2] 

Many observational studies looking at plant-based diets in reducing diabetes risk have been done following Seventh-Day Adventists, who tend to follow vegetarian diets and refrain from tobacco, caffeine, and alcohol, making it easier to isolate their diet. One study in particular by Vang et. al showed that long-term adherence (over 17-years) to a diet that included at least weekly meat intake was associated with a 74% increase in odds of diabetes relative to long-term adherence to a vegetarian diet (no animal meat). [1]

Other studies have shown significant reduction in medication use when participants with diabetes adopted any type of vegetarian or vegan diet. [1] These plant-based eating patterns improve insulin sensitivity, making it easier to manage blood glucose levels. They promote a healthy body weight when emphasizing whole, plant-based foods versus processed foods. The higher-intake of dietary fiber and reduced intake of saturated-fat reduces inflammation and promotes diversity of the gut-microbiome, supporting weight loss and blood glucose management. [3, 4]

The antioxidants and phytonutrients found in plants may reduce the risk of diabetes complications associated with inflammation. A plant-based eating approach has been associated with decreased risk for developing kidney disease in individuals with type 2 diabetes. [4]The reduction in saturated-fat intake with a plant-based vegetarian or vegan diet has also been shown to reduce the risk of heart-disease. [3, 4]

Individuals with type 1 diabetes may see similar benefits as individuals with type 2 diabetes with a plant-based diet. Studies have shown a significant reduction of HgbA1c and fasting blood glucose in subjects following a vegetarian diet, beneficial for both individuals with type 2 and type 1 diabetes. [4, 5]

For individuals with Gestational Diabetes Mellitus, the literature suggests that a vegetarian diet may be helpful for the prevention and treatment of gestational diabetes mellitus and may be a safe option during pregnancy and lactation if well-planned to avoid nutrient deficiencies. [2] 

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Considerations for People with Diabetes of a Vegan or Vegetarian Diet

For individuals interested in a plant-based diet, it’s important to find an eating pattern that works well for your unique needs and is not overly restrictive. For a vegetarian or vegan diabetic diet, there are specific considerations to keep in mind to ensure blood glucose levels are well-managed and that the eating pattern is balanced to prevent nutrient deficiencies.

One of the main challenges for a diabetic vegetarian or vegan diet is getting enough protein without consuming too many carbohydrates. Elimination of meat or fish proteins can lead to the consumption of a largely carbohydrate diet and a higher-fat intake as well. Protein is important for stabilizing blood glucose levels and for weight management. It is beneficial to include sources of protein in every meal and with snacks, as needed.

Plant-based sources of protein for vegetarians and vegans include: 

• Soy products (Tofu, tempeh, edamame, soy beans)
• Beans and legumes (lentils, chickpeas, peas) 
• Nuts, seeds, and nut/seed butters
• Quinoa
• Soy and pea protein milk and protein supplements

These foods not only provide protein, but are also rich in fiber which can help regulate blood glucose levels.

When it comes to carbohydrates, it's important to choose whole, unprocessed lower-glycemic options like vegetables, fruits, legumes, and whole grains. Avoid refined carbohydrates like white bread, white rice, and sugary snacks, as these may lead to blood glucose spikes.

The SNAQ app can be helpful for estimating carbohydrate content of a plant-based meal and to see the effects of the meal on blood glucose levels! Custom meals with ingredients can be created to determine the carb counts for combination plant-based meals with multiple ingredients.

Meal-planning can be helpful to focus on portion control and balance. Aim to fill half your plate with non-starchy vegetables, a quarter with protein, and a quarter with whole grains or starchy vegetables. This will help keep blood glucose levels in check and provide a healthy balance of nutrients.

As nutrient deficiencies may occur with a vegan or vegetarian eating pattern due to the low intake of vitamin B12, iron, calcium, omega-3 fatty acids, vitamin D, and zinc, consulting with your healthcare provider and a Registered Dietitian may be beneficial for an assessment and guidance to monitor for and prevent nutrient deficiencies.

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Vegetarian and Vegan  Diabetic Recipes

There are plenty of delicious vegetarian and vegan options that are suitable for individuals with diabetes. Some examples of vegetarian and vegan diabetic recipes include:

•  Quinoa and black bean salad: This dish is packed with protein and fiber from the quinoa and black beans, and is loaded with vegetables for added vitamins and minerals. The cheese can be left out for a vegan option.
  
  
•  Lentil stew/soup: Lentils are a great source of protein and fiber, making them an excellent choice for individuals with diabetes. Add in some low-carb and low-glycemic vegetables like carrots, celery, and tomatoes for extra flavor and nutrients.
  
  
•  Tofu stir-fry: Stir-fries are a quick and easy way to get a variety of vegetables and protein into your meal. Use tofu or tempeh or edamame as the protein source and add in plenty of colorful vegetables like bell peppers, broccoli, and snap peas. You can use quinoa as a grain base to increase the protein content!

Overall, a vegetarian or vegan diet can be a healthy and delicious option for individuals with diabetes. By focusing on getting enough protein and fiber, choosing whole, unprocessed foods, and balancing your meals and nutrient intake, you can effectively manage your blood glucose levels and improve your overall health. 

If you have diabetes and are considering a vegetarian or vegan diet, it may be helpful to work with a Registered Dietitian to create a personalized meal plan that meets your specific needs as well as a healthcare provider to effectively manage any medications and your condition. The SNAQ app can also be a helpful tool during your plant-based journey! 

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References

1. Vang A, Singh PN, Lee JW, Haddad EH, Brinegar CH. Meats, processed meats, obesity, weight gain and occurrence of diabetes among adults: findings from adventist health studies. Ann Nutr Metab. 2008;52(2):96–104. doi: 10.1159/000121365. https://pubmed.ncbi.nlm.nih.gov/18349528/

2. McMacken M, Shah S. A plant-based diet for the prevention and treatment of type 2 diabetes. J Geriatr Cardiol. 2017 May;14(5):342-354. doi: 10.11909/j.issn.1671-5411.2017.05.009. PMID: 28630614; PMCID: PMC5466941.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466941/

3. Sabrina Schlesinger; Diet and Diabetes Prevention: Is a Plant-Based Diet the Solution?. Diabetes Care 2 January 2023; 46 (1): 6–8. https://doi.org/10.2337/dci22-0041
https://diabetesjournals.org/care/article/46/1/6/148190/Diet-and-Diabetes-Prevention-Is-a-Plant-Based-Diet

4. Follador, T. Vegan Meal Planning. American Diabetes Association.

https://diabetes.org/food-nutrition/meal-planning/vegan-meal-planning-tips

5. Tromba V, Silvestri F. Vegetarianism and type 1 diabetes in children. Metabol Open. 2021 Jun 6;11:100099. doi: 10.1016/j.metop.2021.100099. PMID: 34159308; PMCID: PMC8203836. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8203836/

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