From our previous post we learned that a low-fat whole-foods plant-based vegan diet can improve type-2 diabetes by preventing, delaying, managing, and even reversing it. Research found that it improves insulin sensitivity, lead to weight loss, improved HBA1C levels, and good triglyceride levels.
Great! So what food does one eat on
a "low-fat, whole-foods, plant-based, vegan" diet?
Thats a mouthful...
Below a grocery list recommendation from the “Preparing to Prescribe Plant-Based Diets for Diabetes Prevention and Treatment,” journal article from the American Diabetes Association.
Grains:
Rolled oats
High-fiber or pumpernickel bread
Brown rice
Quinoa
Whole-wheat pasta
Beans
Fortified soy, rice, almond, or any plant-based milk
Black beans, canned or dried
Garbanzo beans, canned or dried
Dried red, green, or French lentils
Frozen edamame
Hummus, 2g fat/servicing or loss
Fruits:
Apple butter
Bananas --recipe with bananas
Apples
Berries, fresh or frozen
Raisins
Vegetables:
Broccoli, fresh or frozen--recipe with broccoli
Spinach, fresh or frozen--recipe with spinach
Sweet potatoes
Kale --recipe with kale
Lettuce
Carrots --recipe with carrots
Cucumbers
Canned tomatoes
Marinara sauce
Condiments:
Balsamic or other flavored vinegar
Cinnamon
Mustard
Soy sauce
Agave nectar
Do you have diabetes AND depression? Some foods can help with both. Be sure to check out our depression blog post on food. Keep an eye out for our upcoming blog post on the combination of both conditions; diabetes and depression.
Check out more of our plant-based recipes!
Stay tuned for our next type-2 diabetes post!
We are offering a Type-2 Diabetes 60 Day Challenge at a HUGE discounted rate for the last week of April!
April 22nd-30th
During the 60 days you will receive:
Customized workout program with options for:
Gym workouts
Quick workouts
At-home workout
or
Guided Walking Meditations
Start getting into a better headspace and get moving!
AND!
Daily nutrition lessons and nutrition habits
Weekly 30-minute Phone/FaceTime/Skype consultations with Taylor! ($500 value)
iPhone app to keep track of your progress, habits, and lessons
Diabetes specific recipes
Optional Daily/Weekly reminder text messages
AND MUCH MORE!
Interested? Click here to learn more!
**Disclaimer: Type-2 Diabetes is a serious chronic illness that may require medical attention and treatment. Please consult with your physician before starting a nutrition and fitness program.**
References
Balbi, M.E., Tonin, F.S., Mendes, A.M. et al. Antioxidant effects of vitamins in type 2 diabetes: a meta-analysis of randomized controlled trials. Diabetol Metab Syndr 10, 18 (2018). https://doi.org/10.1186/s13098-018-0318-5
Bantle JP, Wylie-Rosett J, Albright AL, Apovian CM, Clark NG, Franz MJ, Hoogwerf BJ, Lichtenstein AH, Mayer-Davis E, Mooradian AD, Wheler ML: Nutrition recommendations and interventions for diabetes: a position statement of the American Diabetes Association. Diabetes Care 31 (Suppl. 1):S61–S78, 2008 [FREE Full Text][Google Scholar]
Barnard ND, Cohen J, Jenkins DJ, et al. A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes. Diabetes Care. 2006;29:1777–1783. [PubMed] [Google Scholar]
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Goff LM, Bell JD, So PW, Dornhorst A, Frost GS: Veganism and its relationship with insulin resistance and intramyocellular lipid. Eur J Clin Nutr 59:291–298, 2005 [CrossRef][PubMed][Web of Science][Google Scholar]
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Satija A, Bhupathiraju SN, Rimm EB, et al. Plant-based dietary patterns and incidence of type 2 diabetes in US men and women: results from three prospective cohort studies. PLoS Med. 2016;13:e1002039. [PMC free article] [PubMed] [Google Scholar]
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