Plant-based proteins can be found in legumes, nuts, seeds, tofu, tempeh, seitan, nutritional yeast, whole grains, and even leafy green vegetables. Start with small swaps and vary your protein sources to find out what you like best and to ensure your nutrient intake is balanced. HERE ARE SOME TIPS FOR EATING MORE PLANT-BASED FOODS IF YOU HAVE DIABETES: Get to Know Plant-Based Protein
Be Consistent with Complex Carbs vs. Simple Carbs
Complex carbohydrates are higher in fiber and starch, whereas simple carbs convert quickly to sugar. Fiber is important for slowing digestion, which in turn reduces the rate at which glucose enters the blood stream, so a high fiber diet will tend to help your blood sugar remain steady rather than spiking and crashing, which can be common after eating too many simple carbs or sugar-sweetened foods and drinks. Complex carbs also have the benefit of being higher in vitamins, nutrients and protein. They can be found in whole grains like brown rice, oats, whole-wheat bread or pasta, fruits, vegetables and legumes.
Choose Whole Foods over Highly Processed Foods
Whole foods include fresh fruits and vegetables, whole grains (such as oats, brown rice and barley), nuts, beans, fish, shellfish and eggs. Minimally processed foods are those which are a little processed, such as frozen produce or whole wheat flour. Highly processed or ultra- processed foods may contain additives such as artificial colors, flavors or preservatives; and their ingredient names may be less familiar. Many highly processed foods have been altered to include fats, starches, sugars, salts and hydrogenated oils extracted from other foods. For plant-based recipe ideas or to learn more about following a plant-based eating pattern while managing type 2 diabetes and other conditions, visit the Lifestyle Medicine Programs website.
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