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Vegan AND Diabetic?
The first thing that is probably running through your mind when you hear this combination is, what exactly do these people eat? While adhering to both vegan and diabetic dietary guidelines does present a challenge, the pay-off is well worth it. In fact, a 2006 study published in Diabetes Care compared a low-fat vegan diet to a standard diet.
Both diet plans followed the guidelines set by the American Diabetes Association. Although both diets improved glycemic and lipid control in diabetics, the low-fat vegan diet produced the best results.According to Web MD, a vegan diet may do a better job of reducing cardiovascular disease in diabetic patients as opposed to the traditional diet recommended by the American Diabetes Association.
So now that you are convinced of the far-reaching benefits of veganism, you might be wondering what exactly becoming a vegan entails. By definition, a vegan is a strict vegetarian -- in other words, someone who eats no forms animal or dairy products. If you are not sure about making the leap to veganism, then at least start with switching to an all-vegan breakfast. You may find that not only are you enjoying the delicious meal options, but you are feeling healthier with every day.
Breakfast is said to be the most important meal of the day, and this statement holds even truer for diabetics. Breakfast for diabetics restores glucose in the body from the night before thus it is important to have a healthful and satisfying meal. Below are three quick and easy breakfast recipes for a vegan diabetic. After trying just one of these recipes, you may find yourself switching over to the vegan side.
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Vegan Raspberry Applesauce Muffins:
These scrumptious little treats are a sure fire way to making your breakfast worth waking up for. The wonderful thing about these muffins is that they can be made ahead and stored until breakfast. You can also enjoy these muffins as a light snack throughout the day. This recipe serves 10-12.
2 cups white whole wheat flour
1 1/2 tsp baking soda
1/4 tsp salt
1/2 cup Splenda (brown sugar)
1/2 cup unsweetened applesauce
1 tsp vanilla extract
1 cup soy milk
1 tbsp apple cider vinegar
1 cup frozen raspberries
1. Preheat the oven to 375°. Grease the muffin tins or line with paper liners.
2. In a small bowl stir together the soy milk and apple cider vinegar. Let the mixture sit at room temperature for about 5 minutes or until it starts to curdle.
3. In a large bowl, combine the flour, baking soda, salt, and brown sugar.
4. In a separate bowl, mix together the applesauce, vanilla extract, and buttermilk mixture.
5. Mix the liquid ingredients with the dry ingredients. Gently fold in the raspberries.
6. Pour the batter into the muffin tin. Bake for 18-20 minutes, or until a toothpick inserted into the center comes out clean.
7. Cool for 5 minutes.
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Find more breakfast recipes for a vegan diabetic on the next page.
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Continued from previous page.
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Spinach, Cheese, and Avocado Tofu Scramble:
Tofu is often regarded as bland, slimy, and unappealing. The truth is, tofu is everyone’s best friend because it can be flavored any way you desire. If cooked properly, tofu has a delicate consistency, in the case of this recipe, it can be compared to scrambled eggs. This tofu scramble takes minutes to prepare. Not only is it delicious but it also packs vegetables that are essential to a balanced diet.
If you have never tried tofu before, then take a risk and try it because chances are it will be your new favorite breakfast food. This recipe serves two, but it can be easily doubled or even tripled depending on how many you wish to serve.
4 oz tofu, regular or extra firm
1/4 tsp ground turmeric
1/4 cup fresh spinach
1/2 ripe avocado
1/4 cup shredded soy cheese
1/4 tsp black pepper
1 tsp olive oil
salt to taste
1. Crumble the tofu or cut into small cubes and sauté with the spinach and olive oil. Cook for about 10 minutes or until the spinach is limp.
2. Add about 1 tsp of turmeric or until the mixture is a bright yellow color.
3. Continue cooking the mixture over medium heat for 1-2 minutes.
4. Stir in the chopped avocado and top the mixture with the grated cheese. Sprinkle with salt and pepper to taste.
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Oatmeal Breakfast Bars:
This is the perfect recipe to get the entire family, including kids on board with the vegan diet plan. These oatmeal breakfast bars are absolutely mouth watering; just one and you will be running back to the plate for more! Next time you have a breakfast or brunch party, use this recipe to introduce all of your friends to the wonderful world of veganism. Peanut butter, oatmeal, fruits, and nuts- it doesn’t get much better than this. This recipe serves 10-15.
2 cups oats
1-1/2 cups whole wheat flour
1/4 cup milled flax or wheat germ
6 tbsp Splenda (brown sugar)
1 tsp cinnamon
1/2 tsp salt
1 cup apple juice
1/2 tsp vanilla extract
1/2 cup raw peanut butter
1/2 cup dried fruit or nuts
1. Preheat oven to 375 degrees F. Grease a 9 x 13 inch pan.
2. Combine the oats, flour, flax, sugar, cinnamon, and salt.
3. Add the vanilla extract to the apple juice. Mix the wet ingredients with the dry ingredients. The batter will be sticky and you might have to mix by hand.
4. Stir in the fruit, nuts, and chips.
5. Layer the mixture into the pan and bake for 30 minutes.
6. Allow the bars to cool prior to cutting.
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References:Dansinger, Michael. "Low-Fat Vegan Diet for Reversing Diabetes « Conquering DiabetesWeb MD. 4 May 2010. Web. 01 Nov. 2010. http://blogs.webmd.com/life-with-diabetes-2/2010/05/low-fat-vegan-diet-for-reversing-diabetes.htmlParker-pope, Tara. "A Vegan Chef's Avocado Recipes for Diabetes - NYTimes.com." Health and Wellness - Well Blog - NYTimes.com. 24 Sept. 2009. Web. 01 Nov. 2010. http://well.blogs.nytimes.com/2009/09/24/a-vegan-chefs-avocado-recipes-for-diabetes/