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If you’re living with diabetes, you probably know that what you put in your body plays a crucial role in your well-being. Controlling your weight while keeping cholesterol and saturated fats in check is essential. What some people may not realize is there are many vegan recipes for diabetes that can serve as healthy and delicious meal options.
In the United States, there are currently over 30 million people living with diabetes. One out of every four people with this disease doesn’t even know he or she has it. These are frightening numbers.
But how does a vegan diet really help control diabetes? What is happening in the body that makes these types of foods better for a diabetic?
We’re discussing all of that today, so get ready! Read on for more info you need!
The Link Between Veganism and Diabetes Prevention
A primary risk factor for type 2 diabetes is excess body weight. On average, a vegan diet contributes to lower levels of obesity than other dietary groups.
Meat products are high in saturated fats and increase insulin resistance which causes type 2 diabetes. But a vegan diet consisting of monounsaturated fats will protect against the effects of dangerous saturated fats.
Diabetics who have chosen a vegan lifestyle will likely have healthier blood sugar and insulin levels. This helps allow blood sugar to enter the cells.
Creative Vegan Recipes for Diabetes
Many people still have a negative association with veganism. But we have learned that we can easily take advantage of the health benefits of a vegan diet and still enjoy delicious foods.
The vegan diet has come a long way in recent years. There are now countless recipes for people considering taking their health and the well-being of the planet into consideration.
If you’re living with diabetes, incorporating vegan foods into your diet seems like an easy decision. Speaking to your doctor about this is definitely worth it.
To help you get started on your path to a better, healthier lifestyle, we’ve compiled nine great vegan recipes for diabetes control. As you’ll quickly see, these recipes are both good for you and very enticing.
1. Roasted Brussels Sprouts with Cauliflower
This dish is a great option if you want to start avoiding meats and saturated fats. Start by marinating this the day before with rosemary, olive oil, and garlic. Once prepared, this can be served hot or room temperature.
- 1 cauliflower, cored and quartered, cut into one-inch florets
- 2 cups of halved Brussels sprouts
- 3 large garlic clove sliced very thin
- 3 tbs. olive oil
- 1-1/2 Tsp. fresh rosemary, chopped
- 1/2 Tsp. fresh ground pepper
- 3/4 Tsp. salt
Combine cauliflower and Brussels sprouts in a large bowl. Toss with olive oil, garlic, rosemary, and pepper.
Spread in a single layer on a large baking sheet and preheat the oven to 450. Sprinkle with salt. Cook for 15 to 20 minutes or until tender and beginning to brown.
2. Miso Soup
This is a great option for those with a taste for Asian food. It can work as a snack or can go along with another dish. This vegan miso soup recipe is simple and extremely healthy.
- 3 Tbsp. miso
- 1-1/2 oz. Asian noodles
- 4 cups water
- 3-1/2 oz. tofu (soft)
- 1 Tbsp. dried wakame seaweed
- 1/2 cup onion
Prepare the noodles as directed. In a separate pot, bring the water to a boil and add the dried seaweed. Cook over medium heat for 5 minutes.
In a small bowl, mix the miso with the hot water and whisk until completely smooth. Add the noodles, tofu, and onions and stir. You can also cook the tofu and onion if you’d like, but it’s not required.
3. Zucchini Alfredo
This Italian-inspired vegan dish is a great option for a filling and extremely healthy meal. If you’re trying out new vegan recipes for diabetes and weight loss measures, this is a wonderful option for dinner time.
- 2 whole zucchini
- 1/2 cup almond milk
- 2/3 cup raw cashews
- 1 garlic clove
- 1 Tbsp. extra virgin olive oil
- 2 Tbsp. nutritional yeast
- 1 Tbsp. lemon juice
- 1/4 Tsp. ground pepper
- 1/2 Tsp. sea salt
Make sure and soak the cashews for at least four hours prior to preparation. For this dish, the zucchini will act as your noodles. Peel the zucchini into strips.
Blend all other ingredients in a blender until smooth. This will be your Alfredo sauce. When ready to serve, mix the zucchini and sauce together.
This dish should be served fresh, so make sure and wait until ready to serve before mixing.
4. Vegan Gumbo
Who said vegan food isn’t fun? When it comes to vegan recipes for diabetes, this Louisiana-inspired dish is a hearty and aromatic option. In addition, it’s low in saturated fat and sodium content, which helps with healthier blood sugar levels.
- 1/3 cup of flour
- 1/2 cup of vegetable oil
- 1 cup chopped onion
- 1 cup chopped green bell pepper
- 28 oz. can tomatoes (diced)
- 2 cups fresh green beans
- 1 cup fresh celery, chopped
- 2 cups sliced carrots
- 1 cup diced parsnips
- 1 cup fresh okra
- 1 Tbsp. ground cumin
- 1 Tbsp. paprika
- 1 Tbsp. oregano (dried)
- 1/4 Tsp. cayenne pepper
Mix oil and flour in a large pot until smooth. Cook on high heat for 10 minutes, stirring consistently or until the mix turns a caramel color.
Stir in the bell pepper, onion, and celery and continue cooking for five minutes. Vegetables should become soft. Add the remaining ingredients along with four cups of water.
Season lightly with salt and pepper and reduce heat to medium-low. Cover and allow to cook for 40 minutes. Serve over rice for a festive and healthy Cajun meal.
5. Chocolate Oatmeal
This is a very simple vegan breakfast option if you’re looking to phase out meats and dairy products. When it comes to vegan recipes for diabetes this is a great way to start your day. And it’s easy and quick!
- 1-1/2 cup coconut milk
- 1/2 cup water
- 4 Tbsp. cocoa powder (unsweetened)
- 1/2 cup rolled oats
- 8 Tbsp. coconut sugar
Bring the coconut milk and water to a boil in a saucepan. Mix in the rolled oats, sugar and cocoa powder. Cover and cook on medium heat for five to ten minutes, stirring occasionally.
Feel free to add your favorite fruit toppings to this dish to give it a little kick.
6. Three Bean Pesto Chili
Winter is just around the corner so what better time to try a new chili recipe? This healthy vegan chili dish will be a great option for a game day meal or just warming up by the fire.
- 1 small, yellow onion (chopped)
- 2 carrots (diced)
- 14-1/2 oz. can of diced tomatoes
- 1/4 cup extra virgin olive oil
- 15-1/2 oz. can of chickpeas (rinsed and drained)
- 15-1/2 oz. can of cannellini beans (rinsed and drained)
- 15-1/2 oz. can of kidney beans (rinsed and drained)
- 1 clove of garlic (chopped)
- 3 Tbsp. pine nuts (chopped)
- 1 cup fresh parsley (chopped)
In a large saucepan, heat 1 tablespoon of olive oil on medium-high heat. Add the carrot and onion and cook until tender. Add tomatoes with 2 cups of water along with 1-1/2 teaspoons of salt and 1/2 teaspoons of pepper and let boil.
Stir in the chickpeas, cannellini, and kidney beans and cook until heated. In a bowl, combine the garlic, pine nuts and parsley along with 1/4 cup oil, 1/4 teaspoons of salt and 1/8 teaspoons of pepper.
Top the chili with the pesto mixture and there you have it.
7. Vegan Macaroni and Cheese
This is a very popular recipe, as it provides a non-dairy alternative to an all-time favorite. Plus, it’s fat free and good for those trying to lose weight to control the side effects of diabetes.
- 8-1/2 oz. of pasta (gluten free)
- 2-1/2 cups cauliflower (chopped)
- 2 Tsp. garlic powder
- 1/2 cup water
- 2 tsp. onion powder
- 1/4 cup nutritional yeast
- 2 Tbsp. soy sauce
- 1 Tbsp. lemon juice
- 1/4 turmeric powder
For this recipe, cook the pasta as you normally would. Either steam or boil the cauliflower for 10 to 15 minutes. Pour the prepared cauliflower along with the rest of the ingredients into a blender and blend until smooth.
Combine the drained pasta with the sauce and serve. Add a small amount of salt for flavor if desired. When considering vegan recipes for diabetes health, this mac and cheese recipe is sure to be a favorite.
8. Greek Salad
If you’re looking for vegan recipes for diabetes maintenance, Mediterranean cuisine offers a number of options. Many dishes from this region feature vegetables and low-fat ingredients. This vegan Greek salad is a light and tasty side dish.
- 1 cucumber
- 1/2 red onion
- 1 whole green pepper
- 4 tomatoes
- Tofu feta cheese (vegan)
- 1 Tbsp. oregano
- 40 olives (black)
- Extra virgin olive oil
This one can’t get any easier. Just toss all ingredients together in a large bowl. Add a small amount of salt and pepper for flavor. Viola!
9. Lemon Pudding
A list of vegan recipes for diabetes control wouldn’t be complete without a dessert. You can still indulge a little as long as you are monitoring your ingredients. This vegan lemon pudding recipe is a great dessert option for those watching what they eat.
- 2 Tbsp. lemon zest
- 1-1/2 cups fresh lemon juice
- 1/2 cup coconut milk
- 1/4 cup maple syrup
- 1/4 cup arrowroot starch
Mix 3 tablespoons of coconut milk with the arrowroot starch. Mix the lemon juice, remaining coconut milk and maple syrup together in a small pot. Bring this mixture to a boil over medium heat and stir occasionally for seven minutes.
Add the arrowroot mix and stir until thick. This should only be about 30 seconds. Remove from heat once it thickens. Refrigerate in serving dishes until chilled.
Vegan Options for Your Well-Being
If you suffer from diabetes, you need to be proactive about what goes into your body. Vegan recipes for diabetes control can be great tools for managing your fat and sugar intake.
We hope you’ll enjoy these vegan options and continue living healthily. We offer a number of additional vegan recipes for you to consider, so check them out!
Do you have a favorite vegan recipe we missed? Let us know in the comments below!