The foods you eat give you energy and nutrients that support a healthy body. Vegetarian and vegan eating patterns have been shown to help you manage diabetes, can reduce your risk of diabetes if you don’t have it, improve your ability to manage blood glucose (blood sugar), help you lose weight, and help with cholesterol problems.
Vegetarian eating patterns generally exclude meat, fish, poultry, and possibly dairy products and eggs. A vegetarian eating pattern that includes dairy products and eggs is called lacto-ovo vegetarian. The vegan eating pattern excludes all animal products.
Following a specific type of eating style can help you plan meals, shop for food, and make food choices easier.
Starting a Vegetarian or Vegan Eating Pattern
Vegetarian and vegan eating patterns include plants, such as non-starchy vegetables, starchy vegetables, beans, fruits, and whole grains. If you follow a vegetarian eating pattern that includes dairy, aim to choose low-fat or non-fat dairy products and choose egg whites to reduce saturated fat intake.
If you count carbs, it’s important to know that these eating plans are often high in carbs and fiber. Carbs are broken down into glucose and is sent into the blood. This is called blood glucose. Insulin helps move glucose from the blood into your cells where it’s used as fuel for energy right away or stored for later use. Fiber helps you manage your blood glucose by slowing digestion and reducing how fast glucose enters your blood. Fiber also helps with insulin sensitivity and supports digestion and heart health.
There are certain nutrients, including healthy fats, iron, zinc, vitamin B12, calcium, and vitamin D you’ll need to be sure you’re getting if following the vegetarian or vegan plan. If your meals aren’t balanced, you may not get enough of these nutrients. Including non-starchy vegetables, protein, quality carbs, and healthy fats at each meal can help you meet your nutritional needs. If you are concerned about food cost, buy food that is local, seasonal, frozen, and/or canned to save money and reduce food waste.
Food Sources (People following vegetarian or vegan eating patterns, may need to take a multivitamin to meet their nutritional needs.)
Proteins:
- Meat alternatives, like tofu, tempeh, and seitan
- Eggs and egg whites (vegetarian only)
- Non-fat and low-fat dairy like Greek yogurt and cottage cheese (vegetarian only)
- Nuts and nut butter like walnuts, cashews, and peanut butter
- Beans like black, soybeans, pinto, kidney, white, and chickpeas
Carbohydrates:
- Starchy vegetables like white and sweet potatoes, corn, peas, and butternut, acorn, and winter squash
- Fruits like berries, grapes, pears, apples, and oranges
- Whole grains like whole wheat pasta, whole grain bread, farro, spelt, teff, and quinoa
- Non-fat and low-fat dairy like low-fat milk and yogurt (vegetarian only)
Healthy fats:
- Nuts
- Seeds
- Avocado
- Oils like extra virgin olive oil, canola, and avocado
Calcium:
- Non-fat and low-fat dairy products (vegetarian only)
- Calcium-set tofu
- Fortified milk alternatives like almond, soy, and rice milk
- Fortified 100% juice
- Non-starchy vegetables kale, collard greens, bok choy, broccoli, green cabbage, and Brussels sprouts
- Almonds and sesame seeds
Iron:
- Soybeans (Tempeh)
- Legumes and Beans like lentils, kidney, red, white, and chickpeas
- Non-starchy vegetables like collard and beet greens, spinach, and kale
- Pumpkin seeds
- Dried fruit like raisins
Vitamin B12:
- Nutritional yeast
- Milk and yogurt
- Eggs
- Fortified foods like high-fiber cereal and plant-based milks
Zinc:
- Nuts and seeds
- Beans like lentils, chickpeas, black, and soybeans
- Whole grains like fortified breakfast cereal, barley, rice, oats, and whole wheat bread
Vitamin D:
- Eggs
- Fortified non-dairy milk alternatives
- Fortified non-fat and low-fat dairy like milk and yogurt (vegetarian only)
- Sun exposure (be sure to wear sunscreen and monitor your time in the sun to avoid sunburn)
Keeping the above sources of food in mind, you can use the Diabetes Plate and carb counting to help you plan your meals and manage your blood glucose. Work with a registered dietitian nutritionist (RDN) to create an eating plan that is made for your needs and will help you reach your health goals.
Ideas for a Vegetarian Meal Plan
Breakfast options:
- Strawberry vanilla overnight oats with cottage cheese
- Vegetarian breakfast burrito bowl
- Veggie breakfast wrap
Lunch options:
- Mediterranean rollups with hummus and sprouts
- Greek vegetable pita pizzas
- Walnut lentil salad
Snack options:
- Date and nut bars
- Spinach yogurt dip with peppers, carrots, or cucumber
- Greek yogurt chocolate mousse with raspberries
Dinner options:
Ideas for a Vegan Meal Plan
Breakfast options:
- Tropical smoothie bowl
- Avocado toast on whole grain bread with sliced tomato
- Vegan cinnamon apples with nut butter (almond, peanut, cashew)
Lunch options:
- Large salad with chopped peppers, red onions, mango, beans, avocado, sunflower seeds and sesame soy salad dressing
- Lentil sloppy joes
- Tofu with peanut sauce, broccolini, and quinoa
- Bountiful harvest vegetable salad
Snack options:
- Air-popped popcorn with nutritional yeast
- Coconut Curry Trail Mix
- Peanut butter and banana sandwich on whole grain bread
Dinner options:
- Three-minute skillet greens and beans
- Lentil soup with California dates and spinach
- Vegan zuppa Toscana
Ready to start your cooking adventure? Try out these recipes! Be sure to check out all the recipes on Diabetes Food Hub and create an account so you can save recipes to try later. You can even create and print a grocery list to bring with you to the grocery store.
