People with diabetes must make lifestyle changes to manage their disease. One of the more common changes is diet. While some people simply limit the amount of starch and sugars in their diet, others opt for a more drastic change: going vegetarian. A vegetarian diet can be healthy for a diabetic, provided they follow a few simple guidelines.
Healthy Vegetarianism
Vegetarianism and health do not necessarily go hand in hand. It is easy to be a vegetarian, eliminating meats from the diet, and still have many of the risk factors associated with diabetes such as heart disease, obesity and high cholesterol. Why? Because there are plenty of meat-free foods out there that aren't good for you. Eliminating meats may reduce some saturated fats in your diet. However, if you replace them with processed foods and other saturated fats, you aren't doing yourself any favors. A healthy vegetarian eats from all of the food groups, simply substituting other proteins for meats.
Vegetarianism and Diabetes
According to the American Diabetes Association, healthy vegetarian diets tend to be higher in fiber and lower in saturated fats, which is a plus for diabetics. Additionally, high fiber diets, such as those containing high amounts of plant foods, can help diabetics maintain healthier blood sugar levels throughout the day. In addition to direct benefits, a vegetarian diet also has many indirect benefits for diabetics. Vegetarians tend to have healthier weights and less incidence of cardiovascular disease than the average person, two risk factors associated with diabetes. For a diabetic who is willing to give up meat, vegetarianism can be an ideal choice.
What to Eat
While giving up meat may seem like a drastic change, vegetarians actually have plenty of food options. Whole grains, fruits and vegetables have high importance in the vegetarian menu, and are also some of the most important foods in the diabetic meal plan, according to the American Diabetes Association. In addition, vegetarians can get plenty of protein either from low-fat dairy products, or from other plant sources such as soy, nuts and beans. As with a general diabetic diet, a vegetarian would need to distribute his carbohydrates throughout the day in order to avoid spikes in blood sugar levels. The American Diabetes Association recommends choosing less starchy vegetables when able, and switching to fat-free dairy products that contain less sugar. Otherwise, the dietary guidelines are the same as for diabetics who do include meat.
Making the Switch
Is it hard to go vegetarian? That depends on how attached to meat products you are. Fortunately, you don't have to make the switch to vegetarianism instantly. Begin substituting the meats in one of your daily meals with other proteins, gradually replacing all of your meats, and you will be a vegetarian before you know it. Still not ready to make the switch? Even adopting some of the vegetarian lifestyle can still make a difference. Try having the occasional piece of fish or lean chicken if you can't give up meat completely. Follow the other vegetarian meal plan guidelines, and you can reap the benefits without losing an entire food group.
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