Diabetes Type 2, Diet related?
Should you switch to a vegan diet for diabetes prevention or reversal? Will eating primarily plant-based foods make a difference in your blood glucose numbers?
The short answer is, it depends. Switching to a plant-based diet and balancing your nutrients has been shown to prevent and indeed even reverse Type 2 Diabetes.
Vegan Diet for Diabetes
When we come down to the discussion about diabetes, a diet for diabetes prevention always remains on top of the list. People, who have been suffering from the diabetes control drugs’ side effects, search for a diet, a diet for diabetes reversal. However, finding the ideal diet may prove difficult.
According to the researchers, a vegan diet for diabetes actually works wonders. Certified physicians also support the evidence by stating that a plant based diet is ideal for diabetics as it is low in fats, doesn’t contain harmful sugar and consists of many anti-inflammatory ingredients.
Research also shows that the medicines for diabetics can only assist the patients in balancing their sugar levels and not in fighting the disease itself or its symptoms.
But here’s the good news, there are foods that we call diabetes food. Healthy diets for diabetes reversal.
Let’s have a closer look at these magic diets in detail.
Vegan Diet for Diabetes is the Prescription
The number of Diabetics in our world is horrifyingly alarming. Oral medications that are being prescribed over the years for diabetics can’t cure the disease by any means. These may keep the sugar levels under control but all of them have multiple side effects.
Hundreds of people face the most severe disorders associated with diabetes such as kidney failure, visual impairments, partial or total blindness, or sometimes even pancreatic cancer.
The biggest question arises here, what could be done? Where are we wrong? What should we do?
The diabetics have been grappling with the above-mentioned questions for years.
And now let’s talk about the easy, unnoticed answer. A diet for diabetes prevention as it is the only way to cure and more importantly reverse the disease and its symptoms.
Only a vegan diet for diabetes can solve the problem.
Foods ideal for diabetics abound in our world. We call them diabetes foods. We create an outstanding diet for diabetes by carefully combining various healthy vegan ingredients.
Below are some of the recipes which have been tried and tested by patients all over the world and have benefitted a lot from them. Additionally, our site contains many more healthy vegan recipes. Enjoy recipes from all over the world, while maintaining healthy sugar levels!
With these diets, diabetes patients noted a huge improvement in their sugar levels and started feeling healthy again.
Before scheduling a diet for diabetes reversal, it is crucial to understand some key health points. In order to create a vegan diet for diabetes, one should look out for the following to maintain a healthy blood glucose level:
Go For Low-Fat Substitutes, But Keep Natural
Thick fat based gravies should be avoided as much as they could be. The amount of sugar present in fat based thickening agents can be harmful to diabetics. On the other hand, opting for vegetable stocks and plant milk for gravies are not only low in sugar and fat but are also more flavorful.
Grilled Is Always Better Than Fried
Although a lot of recipes in a vegan diet for diabetes include organic plant oils, it is always better to make diabetes food in a grilled pan. Grilled foods have a very little amount of oil in it. The grilled ingredients are always more nutritious because they get grilled in their own juices and fluids.
Oats, Oats All The Way……
Cereals are always a good option to start your day and oats, in particular, are ideal for maintaining blood sugar levels, cholesterol levels, and proper digestion.
However, don’t settle for processed cereals with nutrients added back. Oats have been widely shown to lower bad cholesterol and maintain a healthy blood glucose level.
Create a simple oatmeal breakfast by adding fresh fruit and cinnamon to your oatmeal. No fresh fruit in your refrigerator? Keep no sugar added applesauce on hand for a quick fruit addition to your morning oatmeal.
And avoid those little packets of flavored oatmeal; they are loaded with extra sugar!
Ceylon Cinnamon for Diabetes Diet
Studies indicate that Cinnamon, Ceylon Cinnamon in particular, reduces blood glucose levels. While studies continue, it does appear to be a beneficial food to add to your daily diet. In fact, it might work better than drugs!
Now let us move on to our diet for diabetes prevention.
This diet offers healthy nutrition. Moreover, it contains all the delicious flavors which we all love to devour.
Diabetes Crushing Pancakes
Healthy Vegan Pancakes
We all love pancakes, but restaurant servings offer too much sugar and simple carbs with little nutrition. Start your day with these pancakes created with a special ingredient, Aquafaba, the magic liquid you get from cooked chickpeas, lentils or beans. Aquafaba provides a great substitute for egg whites for health geeks and diabetics. In fact, Aquafaba is often called diabetes food and can be used as a base ingredient in a lot of diabetes diets.
1/2 cup Almond Milk or other plant based milk of your choice
1/2 T Apple Cider Vinegar, organic and raw
1 cup Whole Wheat flour
1/2 tablespoon maple syrup
1 T Cinnamon
pinch of Salt
1/4 tsp Baking Soda
1/4 tsp Baking powder
1.5 T Aquafaba
1.5 tablespoons olive oil or coconut oil
Roll up your pancake
Our roll up pancakes imitate crepes. with a bit more texture. To make, simply thin the batter with a bit more almond milk. Cook as per pancake directions.
Spread all fruit jam or fresh fruit, crushed, on the surface of the flat pancake. Roll up. Top with a bit of fresh fruit or perhaps a little coconut whipped cream.
These can also be used for vegetable dinner crepes!
Savory Roll ups
Take those Pancake Roll ups to an even healthier level.
Make a batch of our Cashew Cheese .
Add some lightly sautéed vegetables or just add a bit of fruit.
Roll up and enjoy!
- Combine almond milk and vinegar and let it sit for a few minutes (the mixture will work as buttermilk in the recipe).
- Take a medium sized bowl, put all the dry ingredients in it and mix them well.
- Mix the olive oil, maple syrup, and aquafaba into the buttermilk mixture of almond oil and vinegar and stir well.
- Add this liquid to dry ingredients and gently blend with a large spoon or spatula. Don’t over mix or it will ruin the texture of the healthy vegan pancakes.
- Warm a pan over low heat. Grease the pan with a little amount of coconut or olive oil and pour a 1/4th cup of batter into the pan.
- It is important to heat up the pan appropriately so that it gets cooked well and doesn’t get hard. Wait till the bubbles appear on the exposed side, flip and let it cook for 2 to 3 more minutes or until it gets your desired golden brown color.
- To add more flavor to your healthy vegan pancakes, you can top it with fruit such as blueberries and nuts.
Roasted or Grilled Vegetables
Next in our diet for diabetes prevention is a colorful, scrumptious and nutritious meal. This vegan based meal utilizes a variety of vegetables, each boasting its own special nutrient value. Full of anti-oxidants and since they are going to be grilled, they burst high in flavors. However, they offer great nutrition, while very low in fats and sugar.
Confused by Cooking Terms?
- 1 each, thickly sliced
- Summer Squash
- Red bell pepper, seeded and quartered
- Yellow bell pepper, seeded and quartered
- 4 large mushrooms
- 8 cherry tomatoes
- 1/2 cup vinaigrette dressing
- 1 tsp garlic
- 1/4 tsp black pepper
Preheat a grill. Spray vinegarette on all sides of the vegetables and grill them for about 2 minutes on both sides. Turn the vegetables carefully and place them in a bowl. Sprinkle the salt and black pepper to your taste and toss them well.
Serve them hot with whole wheat pasta or brown rice and it could be a filling and tempting meal of your day. Enjoy this for lunch or dinner or even make it your brunch on a holiday.
Cubed tofu adds protein and texture to this nutritious meal.
Health Facts: Roasted or grilled vegetables offer a healthy option. Additionally, they provide certainly a delicious diabetes food that contains no fat and no sugar. Making a change in your lifestyle by eating a vegan diet ultimately balances your blood sugar levels and gradually eliminates the need for medications.
(always check with your doctor before changing medications)
Berry And Flaxseed Smoothie
Indeed, there is no vegan diet for diabetes complete without smoothies. They refresh, energize and fill us. But in a vegan diet for diabetes, a smoothie means the best ingredients with the lowest amount of sugar and fats.
- 3/4 cup berries (blueberries, strawberries, cherries, raspberries, or mix)
- 1 cup spinach or kale
- 2 cups water or plant based milk, such as almond milk
- 1 T ground flaxseed
- 1/2 cup crushed ice (if berries are frozen, this might not be necessary)
- Put flaxseed in blender and blend to a powder.
- Add remaining ingredients, except ice, and blend until smooth.
- Add crushed ice. Blend again for a rich and frothy smoothie
**Experiment with this smoothie to create your favorite or to use as a replacement for meals. For instance, adding a scoop of vegan protein powder enriches the nutrient value and adds dimension to its taste. Similarly, adding raw oats to this smoothie increases the amount of energy it will provide, and ensures you feel full longer. Add other fruits or greens into the smoothie for new flavors.
Brown Rice With Herbs And Lemon
Many regard rice as a huge source of sugar and fat. However, in actuality, the polished and refined rice contains far more sugar in the form of simple carbohydrates than the brown, unprocessed rice. Moreover, a bowl of brown rice creates a healthy and nutritious meal option in a diet for diabetes reversal.
- 1 cup brown rice, cooked
- 1/4 cup vegetable broth
- 2 tsp lemon juice
- 8-10 lemon slices
- 1/2 onion, chopped
- 2 cloves garlic, chopped
- Herbs, your choice, we like oregano, thyme, rosemary, and parsley
- fresh is best, dried works when needed
- Heat the broth in a pan.
- saute onion in broth until soft and golden.
- Add garlic and saute until softened.
- Stir in lemon juice
- Add rice and herbs
- Cook on medium heat until broth is absorbed.
- Add lemon slices and cook about 3 minutes more
- Serve hot. Garnish with more herbs, if desired..
Vegan Diet for Diabetes Prevention and Reversal
To reverse diabetes through food can be summed up in one rule only, target the root cause, the triggers.
Create your own recipes which include vegan based foods that are anti-inflammatory and low Glycemic Index (GI). Lesser amounts of sugar and lower amounts of fat is the only way to a better and healthier lifestyle.
The diet for diabetes prevention doesn’t exist in most processed foods and fast foods, but in the changes that you make in your lives by choosing healthy, vegan options. Eating vegetables instead of meats ensures lower fats and balanced nutrition.
For optimal results, use nuts, fruits, vegetables, healthy organic plant-based fats, and plant based milk in your recipes and you can have diabetes food all day, every day, throughout the year.
Don’t deprive yourself of the foods that you love. Instead, choose healthy and vegan based options as substitutes for saturated and harmful fats. Following these instructions will eventually lead you to a better, risk-free life.
This article is a must read for all the diabetics who have been taking medications for years and have suffered a lot of side effects.
The recipes and directions in this article and throughout the website will be a life saver for such people and they often see the difference in their lives within a short time.