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The Vegan Diet How-To Guide for Diabetes
Step 6: Focus on the “New Four Food Groups”
Overall principle: Choose low-fat,
low-glycemic-index foods from plant sources. There is no limit
on portion sizes of these foods. Avoid all animal products and
keep vegetable oils to a bare minimum.
The "New Four Food Groups"
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Grains: such as pasta, rice, high-fiber
cereals, corn, oatmeal, bagels, bread, couscous, bulgur wheat,
millet, barley, rye, etc. |
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Legumes: such as beans (black, pinto,
kidney, garbanzo, white, baked, etc.), peas, split peas,
lentils, nonfat soy products (nonfat soymilk, fat-free veggie
burgers, textured vegetable protein, etc.) |
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Vegetables: any and all. Examples include
potatoes, tomatoes, cucumbers, carrots, broccoli, cauliflower,
spinach, kale, collards, squash, green beans, bok choy, sweet
potatoes, and artichokes |
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Fruits: all, except avocados, olives,
pineapple, and watermelon. Bananas, apples, grapes, pears,
peaches, oranges, melon, grapefruit, kiwi, berries, and fruit
juices, among others, are all good choices. |
ALSO OKAY:
- Nonfat salad dressings and other nonfat condiments, fat-free
vegan cookies, fat-free chips, crackers, and other snacks
- Coffee (with nonfat, nondairy creamer)
- Alcoholic beverages, used occasionally
- Sugar, used occasionally
- Used rarely: nuts, seeds, chocolate (nondairy), full-fat soy
products such as tofu, tempeh, soy cheese, etc.
A WORD ABOUT...
Protein: Plant foods have plenty of protein.
The recommended amount of protein in the diet for post-menopausal
women is 10 percent of calories. Most vegetables, legumes, and
grains contain this amount or more. Some that are especially rich
(>20 percent of calories) include all the beans, spinach,
broccoli, asparagus, and mushrooms. Those seeking extra protein
can choose beans or lentils (especially in combination with rice
or other grains).
Calcium: Plant-based diets actually reduce calcium
requirements. Because diets rich in animal products cause the body
to lose more calcium, a person on a vegan diet needs less calcium
to stay in calcium balance. Good sources of calcium include broccoli,
kale, collards, mustard greens, beans, figs, fortified orange juice,
fortified cereal, or fortified, nonfat soy or rice milks.
Vitamin B12: Those following a diet free of animal
products for more than three years (or at anytime in childhood,
pregnancy, or nursing) should take a B12 supplement of 5 mcg per
day. Any common multiple vitamin will provide this amount.
Meal Suggestions >
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