Vegetarian diets and diabetes

People living with diabetes are sometimes encouraged to try high-protein or ketogenic diets to help manage blood sugar, so it may seem like vegetarian diets and diabetes aren't a great match. Vegetarians tend to rely on lots of carbohydrates to meet their calorie needs, which could pose a challenge to keep blood sugar levels in check. But with proper nutritional guidance, people living with type 1 diabetes (t1d) can maintain vegetarian diets and still get the protein and fiber they need to fuel their bodies.

Vegetarian, vegan, and plant-based diets

A vegetarian diet excludes meat, but many people who identify as vegetarians still consume other animal products such as eggs, milk, yogurt, and cheese. A person who eats seafood but no other meat is called a pescatarian.

A vegan diet excludes all animal products, and some vegans may also avoid non-food animal products such as leather goods.

A "plant-based diet" is a broader term encompassing both vegetarian and vegan diets. People who occasionally eat meat but get the vast majority of their food from non-animal sources may also refer to their diets as plant-based or mostly plant-based.

Health benefits of plant-based diets

Fruits and vegetables are higher in fiber and lower in calories compared to other foods with the same volume. Nuts, seeds, and legumes have more calories than fruits and vegetables by volume, but they still have high fiber contents, and they're nutrient-dense, meaning they have a lot of vitamins and minerals relative to their calorie content.

People who keep plant-based diets naturally take in more vitamins, minerals, and fiber and less heart-clogging saturated fat than those who eat omnivorous diets. Fiber slows digestion and helps stabilize blood sugar, and it can also help you feel full more quickly. This means you may be satisfied with less food and consume fewer calories overall.

People on plant-based diets are less likely to develop heart disease, less likely to die of heart disease, and less likely to die of any cause than people on typical diets. Plant-based eaters may also have an easier time managing their weight, even without intentionally restricting portion sizes.

Lastly, there's significant research showing that plant-based diets can reverse type 2 diabetes, and there's some limited research that shows people with type 1 diabetes who switch to plant based-diets experience increased insulin sensitivity and require lower insulin doses.

Transitioning to a plant-based diet

If you're living with diabetes and want to transition to a vegetarian or vegan diet, it's important to make dietary changes gradually. Monitor your blood sugars to see how your new eating habits are affecting your blood glucose levels. Consider starting with two to three meatless meals per week, and note how your blood sugar levels respond. Then, gradually increase the number of vegetarian meals you eat.

Many people are concerned they won't get enough protein when they switch to a plant-based diet. However, consuming two to three servings of nuts, seeds, soy products, or legumes each day can help meet protein needs. People who eat eggs and dairy products are also less likely to be protein-deficient.

Plant-based, diabetes-friendly recipes

Not sure where to start with vegetarian diets and diabetes? Here are some dishes you can make at home while you transition your diet.

Baby bok choy with tofu stir-fry

The tofu in this recipe by Melissa Altman-Traub gives you plenty of protein, and the vegetables round out this healthy, filling stir-fry.

Ingredients (serves 2)

8 ounces extra-firm tofu
1 teaspoon sesame oil, divided
1 teaspoon reduced-sodium tamari sauce
2 cloves garlic, minced and divided
1 teaspoon peanut or olive oil
½ cup onion, chopped
½ yellow bell pepper, chopped
2 heads baby bok choy, chopped into 2-inch pieces
1 tablespoon hoisin sauce
2 tablespoons water or vegetable broth
¼ teaspoon freshly ground black pepper
½ teaspoon sesame seeds

Instructions

Slice tofu into cubes of equal size. Place tofu cubes on paper towel–lined plate, and place second plate on top of tofu. Place heavy object (such as a book) on top of upper plate and let tofu sit for 15 minutes until drained of liquid.
In medium-sized mixing bowl, combine ½ teaspoon sesame oil, tamari, and half of garlic.
Add tofu to marinade, mixing gently until coated. Let sit for 10 to 15 minutes.
In wok or frying pan, add remaining sesame oil and peanut or olive oil and warm over medium heat.
Add marinated tofu. Let cook for 4 minutes or until lightly browned, stirring occasionally.
Add onions and peppers. Let cook for 2 minutes, stirring occasionally.
Add bok choy, hoisin, water or broth, and black pepper. Let cook for 2-3 minutes, stirring occasionally, until bok choy is bright green.
Sprinkle sesame seeds over stir-fry. Serve with rice or noodles, if desired.

Nutrition facts

Amount per serving: 228 calories; 12 grams carbohydrates; 18 grams protein; 11 grams fat; 2 grams fiber

Mediterranean power bowl

This dish by Judy Barbe combines fresh herbs, quinoa, and kale with white beans for a protein-rich meal that's sure to power you through your day.

Ingredients (serves 4)

1 cup quinoa
1 large cucumber, unpeeled
2 cups plain yogurt
1 clove garlic, minced
1 teaspoon olive oil
1 teaspoon fresh lemon juice
2 tablespoons fresh dill, chopped, or ½ teaspoon dried dill
2 tablespoon fresh mint or parsley, chopped (optional)
½ teaspoon salt
5–10 ounces arugula, baby spinach, or kale
1 15-ounce can white beans, drained
½ red pepper, diced
¼ cup Kalamata olives, sliced
¼ cup feta cheese, crumbled

Instructions

In small saucepan, bring 1½ cups water to a boil and add quinoa. Reduce heat, cover, and let simmer for 15 minutes. Remove lid and fluff quinoa with fork.
Cut cucumber in half and set one half aside. Using food processor or the large holes of a box grater, shred half of cucumber. Place shredded cucumber in strainer set over large bowl. Using clean hands, scoop shredded cucumber into clean dish towel or paper towel and squeeze over sink to eliminate moisture. Set aside.
In small mixing bowl, combine yogurt, garlic, olive oil, lemon juice, dill, mint, salt, and shredded cucumber. Set aside.
In serving bowl, combine greens, beans, red pepper, olives, feta, quinoa, and sliced cucumber. Drizzle cucumber-yogurt sauce over top and serve.