The Vegan Diet How-To Guide for Diabetes

What to tell others:

“I’m following a low-fat (or vegetarian) diet right now.”
“I’m participating in a healthy diet study.”

If beans give you gas, try a few of these tips:

Rinse beans thoroughly with water before cooking or eating
Cook beans with Kombu (a type of seaweed)
Try using smaller beans such as lentils

Cravings:

Stock up on healthful foods at home and at work to prevent hunger-induced indiscretions.
Keep unhealthful foods out of the house. Donate nonperishable items that aren’t allowed in the diet to your local food pantry.
If you follow a very-low-fat menu, your tastes will gradually drift to prefer lower-fat foods.

The Veganizer: See how to change your regular meals into low-fat vegan meals.

If your regular breakfast is:	Try this breakfast instead:
Cereal with milk Strawberries	Oatmeal with cinnamon Strawberries
Donut Coffee with cream Banana	Pumpernickel toast with jam Coffee with nonfat, nondairy creamer Banana
Scrambled Eggs Home fries Sausage	Scrambled low-fat tofu Oven-roasted Sweet Potatoes Gimme Lean® fat-free sausage
If your typical lunch is:	Try this lunch instead:
Turkey sandwich with lettuce, tomato, and mayo Yogurt Potato chips	Sandwich with hummus or black bean spread, lettuce, and tomato on pumpernickel or rye bread Applesauce Fat-free chips or high-fiber crackers
Chicken noodle soup Bread Green Salad	Vegetable Soup/Minestrone Bread Green Salad with fat-free dressing or vinegar
Chicken burrito Refried beans	Bean and sweet potato burrito with lettuce, tomato, and onion (hold the cheese) Vegetarian black beans
If your typical dinner is:	Try this dinner instead:
Fettuccine Alfredo or Spaghetti with Meat Balls Green salad with ranch dressing Garlic bread w/ butter	Pasta primavera with mixed vegetables and garlic or Spaghetti with marinara sauce Green Salad with fat-free balsamic vinaigrette Garlic bread without butter
Broiled Salmon Boiled new potatoes w/ parmesan cheese Asparagus with hollandaise	Broiled portabella mushrooms Sweet Potatoes with basil and black pepper Asparagus with orange sauce
Hot and sour soup Beef and broccoli Rice	Vegetarian hot and sour soup Stir-fried Chinese vegetables (hold the oil) Broccoli with garlic sauce Rice
Chicken fajita Rice Refried beans	Vegetable fajita (hold the oil) Brown Rice Vegetarian black beans

Back to Introduction >

The site does not provide medical or legal advice. This Web site is for information purposes only.
Full Disclaimer | Privacy Policy

Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste. 400, Washington, DC 20016

Phone: 202-686-2210
Email: pcrm@pcrm.org