Vegetarianism,type 1 diabetes, and protein and fat
Posted by TsukinoUsagi67 on May 03, 2008 · Member since May 2008 · 22 posts
Hi. I recently became vegetarain( abot 3 weeks) and I have diabetes type 1 I am concerned I might not be getting enough fat and protein. can you give me some advice. I am Lacto- Ovo, but am cutting down on milk and eggs. I need to know how to make this work, with my condition. I am also talking to my doctor soon. can you recomend some food to eat and tips on getting enough protein and fat so Im not hungry all the time
nuts and seeds are great sources of both fat AND protein! and there are so many great ways to incorporate them into your diet, too...
Nut butters (like PB, cashew butter, tahini...) are great by themselves as a spread or mixed in with other things for spreads/dips/dressings.
Raw and toasted nuts and seeds are great to munch on by themselves, or tossed in with a salad for a yummy crunch.
Raw nuts (particularly almonds and cashews) are great ground up and used as a parmesan cheese substitute (like in THIS recipe) and even baked goods like cookies and pie crusts....
and that's just what I can think of right now, I'm sure there are LOTS of other great recipes and uses for these yummy things...
aaand, HERE is a list of nuts and seeds that are highest in protein and fats...you can also use this site to search for other foods that best suit your dietary needs, by food group or by nutrient.
hope this helps!
lucidanne is a type I diabetic and will let you know what's up!
i am pretty sure lentils are great for controlling blood sugars.
seitan is great for high protein and low carb... check out the nutrition facts here.
How's about avocados? Very good fat.
Hi TS. i have type 1 too.
like others have said, nuts, nutbutters are great protein sources. But there are also variious seeds (sesame,sunflower) that you can sprinkle on salads or in sandwiches.
Good oils like nut oils, olive oil as well as those nuts provide a good amount of fat.
Tofu, Tempeh and seitan are also awesome protein sources and have very little carb.
In general, you shouldnt have a problem getting enough fat and protein in your diet if you are eating a varied diet w/ complex grains. You want to stay away from refined "white" flour and flour products...instead, choose whole grain bread, whole grain cereal, whole wheat pasta, brown rice...these types of foods contain more protein and fiber,which also helps stabilize your blood sugars.
I also have to mention Quinoa (keen-wa). it has a ton of complete protein and carbs, but i have noticed it is one grain that really doesnt spike my blood sugar. Its really great... it can be found in pasta form as well. But you can eat it savory, in place of rice, or sweet, like a hot cereal.
Since you want to keep your blood sugar as stable as possible, it is important to iinclude those things that will help w/keeping bl. sugar level - fat, protein, fiber- at every meal. all of these things help slow the digestion of your food (thus, carbs) and lessen the blood sugar spike.
lentils, beans, grains have alot of protein, but they also have alot of carb...so just keep in mind what a serving size really is.
Eat these w/ alot of veggies to help round out a meal.
I am glad that you are omitting dairy from your diet...it has been the one food group that has made such a huge difference in my blood sugar control. Granted, everyone is different, but milk products have *alot* more sugar than people seem to think. I used to drink a glass of milk and it was as good as eating straight sugar.
and, most people are consuming low fat dairy (skim milk, fat free frozen yogurt, etc) and since fat slows the absorption, you'd be better off drinking heavy cream! haha.
Switching to a nondairy milk will also give you protein and some fat. There are lots to choose from, w/ different numbers of carbs in them, so shop around.
Agave nectar is also a good thing to use as a sweetener. it doesnt have an effect on people w/ diabetes' blood sugar.
I would also talk to a nutritionist,which im sure your doc will send you to. You will probably learn to carb count, learning to measure your foods at first will be important, so that you can see the effect of all of these foods on your blood sugar levels.
What does your insulin regime consist of now? are you on the pump?
i hope i didnt bore you all! lol.
I also have to mention Quinoa (keen-wa). it has a ton of complete protein and carbs, but i have noticed it is one grain that really doesnt spike my blood sugar. Its really great... it can be found in pasta form as well.
Pasta form? News to me! Heck, I learned something from this thread too. :)
kmk...ive seen a brand, which i dont remember the name, but it is in a blue box. i doubt its 100% quinoa, but probably a blend.
Here is a good site w/ info and a nice chart that compares all kinds of protein sources, including meat sources...
http://www.soystache.com/plant.htm
Here is a good site w/ info and a nice chart that compares all kinds of protein sources, including meat sources...
http://www.soystache.com/plant.htm
Love that site!
And don't forget, mushrooms are full of protien! Grilled, fried, added to a dish. In a sandwich they have a satisfying "chew" to them too. I know some people don't like them but to those who do they are a wonderful addition.
I am curious as to how much protein is in different types of mushrooms. that would help. I love mushrooms