sIf you know someone in your life who suffers from diabetes or you are the patient, then it is very important to have a healthy diet plan in place to assist in the management of this illness.
The best diet plan must give a balance of minerals, fat, protein, carbs and vitamins, all while sticking to the vegan diabetic recipes.
One of the best ways to manage your illness is reducing the saturated fats you consume, which means that going vegan is a likely option because of animal products containing these fats – particularly beef.
You can still go ahead and eat lean meats if you want, but eliminating meat entirely can help immensely in diabetes management.
The good news is that many recipes for vegans are so good, you will not miss the meat at any point.
Just ensure you stick to the correct portions of the foods you take, and not overdo it.
What is the link between prevention of diabetes and veganism?
If you are reading this article, you likely know that one of the risk factors for Type II Diabetes is excess body weight.
Consuming a vegan diet leads to a lesser chance of developing obesity issues, compared to when you follow other diets.
If you have chosen to follow a vegan lifestyle, you have higher chances of experiencing healthier levels of insulin and blood sugar.
This will allow your cells to get more blood sugar for their energy with greater levels of efficiency.
Here are some great vegan recipes to try.
If you happen to enjoy East Asian food, this soup will be right up your alley.
It also works very well as an appetizer for other dishes you will eat, as well as a daytime snack.
It is very easy to make, and will still remain healthy.
Its ingredients are:
- Three Tbsp. of miso
- Four cups of water
- Asian noodles, 1.5 oz.
- One Tbsp. of dried wakame seaweed
- 3.5 oz. of soft tofu
- Make the noodles according to the instructions
- In another pot, put the water and boil it, then add the dry seaweed and leave it on medium heat for five minutes
- In a separate bowl, mix the miso with the resulting seaweed soup, and whisk it until it becomes smooth. Add the tofu, noodles, and onions, and stir. (You do not need to cook the onions and tofu unless you want to).
Roast Brussels sprouts with cauliflower
Abandoning meats can be quite difficult at first, but this meal is the perfect way to ease yourself into it.
You should start making it by marinating it a full day prior, using garlic, olive oil and rosemary.
- Two cups of halved Brussels sprouts
- One cauliflower, cut in one-inch florets
- 3 tsp. of olive oil
- Three large garlic cloves (cut them into very thin slices)
- ¾ tsp. salt
- ½ tsp. fresh pepper
- 1 tsp. of fresh rosemary
- Combine the sprouts and cauliflower in a bowl, as well as rosemary, olive oil, pepper, and garlic
- Spread the mixture evenly on a large baking sheet, an preheat your oven to 450
- Sprinkle some salt, and cook them for 15 to 20 minutes until they start browning or become tender
The association of gumbo is from Louisiana, and it is a mixture of meats cooked in one pot.
However, that does not mean you cannot apply the same principle to vegan recipes, and the result will still be aromatic and very tasty.
It is also a great choice because of its low sodium and fat content, which helps your body with blood sugar levels.
- 1 cup chopped onion
- 1/3 cup flour
- 1 cup chopped green pepper
- ½ cup vegetable oil
- 1 cup fresh okra
- 1 cup chopped green bell pepper
- 2 cups green beans
- 28 oz. tomatoes
- 1 cup dry parsnips
- 1 cup fresh chopped celery
- 2 cups carrots, sliced
- 1 Tbsp. paprika
- 1 Tbsp. ground cumin
- ¼ tsp. cayenne
- 1 Tbsp. dry oregano
- Mix the flour and oil in a large bowl until it becomes smooth, then cook the mixture on high heat for 10 minutes until it becomes a caramel color
- Add the onions, bell pepper and celery. Stir and leave to cook for 5 minutes until the vegetables become soft, and add the rest of the ingredients with some water to mix.
- Add pepper and salt, then reduce the heat to medium or low. Cover them and allow to cook for 40 minutes, and serve when ready.
Zucchini Alfredo Vegan Diabetic Recipe
From the name, it is easy to pick out the Italian inspiration – and the meal is also filling and healthy.
If you are searching for a vegan diabetic recipes that promotes weight loss, then this is a great option to go for.
- ½ cup almond milk
- Two whole zucchini
- 1 garlic clove
- 2/3 cup cashews
- 2 Tbsp. nutritional yeast
- 1 Tbsp. olive oil
- 1 Tbsp. lemon juice
- ½ tsp. sea salt
- ¼ tsp. ground pepper
- Before starting off this recipe, ensure you soak the cashews for four hours before. The zucchini will act as the noodles, so peel them into thin strips
- Place all the other ingredients into a blender, and blend them until they become smooth. These will form the Alfredo sauce
- When they are ready, mix the sauce and zucchini. You must consume the dish fresh, so if you will not eat it then, it is best to wait before mixing both elements.
This has the benefit of being simple in preparation, and will give you a chance to phase dairy products out slowly.
- ½ cup rolled oats
- 11/2 cup coconut milk
- 4 Tbsp. unsweetened cocoa powder
- ½ cup water
- 8 Tbsp. coconut sugar
- In a saucepan, bring the water and coconut milk to a boil.
- Mix the oats, cocoa powder and sugar, then cover and leave on medium heat for 5-10 minutes with occasional stirring
- Add you favorite fruits as toppings to make it more interesting
Diabetes makes you more conscious about what you choose to eat, as this is the determinant of your health.
Therefore, these 5 vegan diabetic recipes will go a long way in reducing your sugar and fat intake.
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