Diabetes Recipes: Low-Fat, Plant-Based, Whole-Food Nutrition (2024)

Kale Potato Salad

A satisfying, high-protein dinner salad with bold flavors. Bursting with vibrant colors and wholesome ingredients, this salad is a celebration of fresh flavors and nutritious goodness. Tender red potatoes, hearty

Curried Oats with Green Beans

This savory dish is a delight for breakfast or lunch. This unique dish is not only a nod to vibrant, plant-based eating but also a flavorful journey that intertwines the

Apple Pear Slaw

Take the traditional slaw and add apples and pears. This recipe skillfully combines the tangy zest of apple cider vinegar with the natural sweetness of maple syrup, resulting in a

Apple Butternut Squash Salad with Maple and Garlic Dressing

With butternut squash and baby kale, this dressing is the perfect way to dress up any meal. This salad offers a tantalizing combination of flavors and textures, with each ingredient

Using peanut butter powder gives you all the flavor of peanut butter but without the fat. Adding greens boosts the protein in this drink. Bursting with the natural sweetness of

Potato Dill Salad

Making this simple and filling potato salad is an easy way to use up any leftover baked potatoes—it’s a different take on potato salad with various vegetables. This delightful salad

Spicy Tomato Soup with Sweet Potato Toast

This spicy soup will keep you warm during the winter months. Combine the soup with sweet potato toast. This dynamic duo of flavors and textures promises to tantalize your palate

Sweet Potato Dip and Veggies

This dip can be used as an appetizer, meal or snack. Great for when you have company over. Using a wide variety of vegetables for dipping will fill you and

Roasted Root Vegetables Plus

This easy-to-roast recipe combines a variety of vegetables with a mustard honey sauce. This hearty and wholesome dish brings together an array of seasonal vegetables, perfectly roasted to caramelized perfection.

Pumpkin Spinach Smoothie

This creamy smoothie is like a taste of autumn but is available any time of the year! This vibrant smoothie combines pumpkin puree's earthy richness with spinach's vibrant green goodness,

Brussel Sprout Soup

Dijon mustard spices up with green soup. Vitamin A, C and K are abundant in the delicious soup.​ Introducing a hearty and nutritious dish perfect for refueling after an intense

Grapefruit Orange Spinach with Cream Salad

This vitamin-packed citrus fruit salad is a sweet and crunchy meal for any time of the day. Get ready to tantalize your taste buds with vibrant flavors and a touch

Wild Rice Quinoa Salad

This easy-to-make salad is put together in minutes for a quick lunch or dinner. This vibrant and nutritious dish features a harmonious ingredients blend that promises flavor and health benefits.

Apple Cinnamon Breakfast Oats

Start this simple and nutritious breakfast once you get up and while it is cooking you can prepare yourself for the day. Adding fresh apples will give you a nice

Carrot and Black Bean Soup

This fiber-rich soup is creamy with chunks of carrots and beans. Very satisfying! This comforting and nutritious soup is the perfect way to harness the earthy sweetness of carrots and

Cabbage Pasta Curry

With the lovely flavor of curry and a crunchy texture of the cabbage this meal will be a hit with the whole family. Prepare your taste buds for a culinary

Lima Bean Pea Corn Soup

This easy-to-make colorful soup will warm you up and satisfy your taste buds. This hearty soup is a celebration of vibrant vegetables, bursting with freshness and nourishment. From the creamy

Apple Cinnamon Quinoa Breakfast Bowl

Quinoa is not just to use in a salad. Get your greens, grains and fruit all in one easy to make meal. This breakfast bowl is not only packed with

Smoky Sweet Potato Corn Chowder

Rain or shine…this flavorful chowder is a great comfort food that you can enjoy anytime. So easy to make. This hearty and wholesome chowder is a symphony of flavors, combining

Pumpkin Cocoa Smoothie

This flavorful smoothie will awaken your taste buds. Our Pumpkin Spice Green Smoothie is a unique fusion of flavors and nutrients that combines the creaminess of pumpkin puree, the sweetness

Pumpkin and Eggplant Bake

The taste of kabocha is a cross between a pumpkin and sweet potato. It is chock full of beta-carotene, fiber and vitamins A and C. The rind of the kabocha

Garlicky Zucchini and Sweet Potato

Top your sweet potato with this tasty zucchini sauté. This vibrant, plant-powered creation is not only a feast for the senses but also a wholesome addition to your diabetes-friendly repertoire.

Millet Tri-Color Bell Peppers Bowl

This rainbow colored salad bowl is a good source of fiber, iron, vitamins A and C, folate and potassium. This vibrant and wholesome dish is not only a feast for

Pea and Fava Bean Mint Toast

This easy to make recipe is filled with lots of protein. This nutritious and flavorful dish combines the earthy richness of russet or sweet potatoes with the garden-fresh goodness of

Grapefruit Arugula Beet Salad

This nutrient-rich and refreshing salad can be eaten any time of day. Adding beets to a fruit salad gives it a step up in flavor. This colorful medley of ingredients

Tuscan White Bean Kale Soup

This easy vegetable soup makes a warm comforting meal for those cool autumn days. This hearty and flavorful dish brings together an array of wholesome ingredients to create a satisfying

Diabetes Recipes: Low-Fat, Plant-Based, Whole-Food Nutrition (2024)

FAQs

Is whole food plant-based diet good for diabetics? ›

A whole-foods, plant-based eating pattern generally includes legumes, whole grains, fruits, vegetables, and nuts, and is high in fiber. All of these elements have been found to be protective against diabetes.

What is a good way for someone with diabetes who is consuming a plant-based diet to maintain healthy blood glucose levels? ›

Improves blood sugar control and insulin response.

Eating vegetables, fruits, whole grains, legumes and nuts — features of a vegetarian diet — can improve blood sugar control and make your body more responsive to insulin. This may mean taking less medication and lowering your risk of diabetes-related complications.

Can WFPB reverse diabetes? ›

Eating a WFPB diet naturally includes many low energy density foods, making it a prime lifestyle choice for people battling diabetes. This new study adds to a growing body of research that supports using a WFPB diet to prevent, halt, or even reverse the negative health effects of Type 2 diabetes.

Is plant-based meat OK for diabetics? ›

Vegan diets and diabetes

Vegan diets tend to be lower in saturated fat, higher in fibre, fruit and vegetables and other protective substances like phytochemicals and antioxidants – as a result, they fit well with the current dietary guidelines for people with diabetes.

What are the downsides of a whole food plant-based diet? ›

Cons of a Plant-Based Diet

Potential Nutrient Deficiencies: Vegetarian and vegan diets need to pay extra attention to ensure they're getting enough protein, calcium, iron, and vitamin B12 in their diets.

Does a plant-based diet lower A1c? ›

Research on diabetes management also supports the use of both vegan and vegetarian diets. A meta-analysis that looked at five studies on vegans and one on lacto-ovo-vegetarians found that both types of diets reduced A1c levels over an average 24-week period.

Is Beyond meat OK for diabetics? ›

After being certified as a heart-healthy food by the American Heart Association, we're proud to have worked closely with the American Diabetes Association® (ADA) to become the first plant-based meat company to meet the Better Choices for Life program's nutritional guidelines.

What is the best diet to combat diabetes? ›

What foods can I eat if I have diabetes?
  • vegetables. nonstarchy: includes broccoli, carrots, greens, peppers, and tomatoes. ...
  • fruits—includes oranges, melon, berries, apples, bananas, and grapes.
  • grains—at least half of your grains for the day should be whole grains. ...
  • protein. ...
  • dairy—nonfat or low fat.

Can type 2 diabetes be reversed permanently? ›

There's no cure for diabetes and no way to completely get rid of it. However, diabetes can be reversed in most people. Reversing diabetes means carefully managing blood sugars to a point where medications are no longer necessary, and staying at that manageable point through a healthy routine of diet and exercise.

How much weight do you need to lose to reverse type 2 diabetes? ›

People who had lost between 5–9.9% of their body weight were over twice as likely as being in remission at the end of the follow-up compared to people who had gained weight. Those who had lost up to 4.9% of their body weight had only a marginally better chance of being in remission than people who gained weight.

How can I lower my A1C without medication? ›

How do I lower my A1C naturally?
  1. Move your body more. Experts recommend that adults get at least 150 minutes of moderate physical activity each week. ...
  2. Fuel your body in a healthy way. Lower your intake of saturated fat, added sugar, and excess sodium. ...
  3. Get to—and maintain—a healthy weight.
Nov 7, 2023

What is the secret of diabetes reversing? ›

How do you reverse diabetes? The strongest evidence we have at the moment suggests that type 2 diabetes is mainly put into remission by weight loss. Remission is more likely if you lose weight as soon as possible after your diabetes diagnosis.

What meat won't raise blood sugar? ›

Instead of fatty cuts of meat, choose lean proteins, including skinless chicken and turkey, fish and shellfish, pork tenderloin, and lean beef. When it comes to ground beef, make sure you choose beef that's at least 92 percent lean and 8 percent fat, advises Kimberlain.

What is the healthiest meat for diabetics? ›

Very Lean Meat Choices (0-1g fat/ounce and 35 calories)

Game: Duck or pheasant (no skin), venison, buffalo, ostrich. Cheese: Fat-free (less than 1 gram of fat/ounce), low-fat cottage cheese. Other: Processed sandwich meats with less than 1 gram fat or less/ounce, such as: deli thin, shaved meats.

How can I reverse type 2 diabetes without medication? ›

The Diabetes Code offers three principles for reversing type 2 diabetes: 1) avoid fructose, 2) avoid refined carbohydrates while increasing natural fats, and 3) eat only unprocessed foods. Intermittent fasting is an extra (fourth) principle.

Is whole earth plant-based sugar alternative good for diabetics? ›

Is Whole Earth Infusions – MCT appropriate for individuals with diabetes? Yes. Whole Earth Infusions – MCT is appropriate for use by individuals with diabetes. Sugar substitutes, such as Stevia Leaf & Monk Fruit, can be used to sweeten foods and drinks with fewer calories and carbohydrates when they replace sugar.

Do plant-based carbs raise blood sugar? ›

Smaller portions of grains and starchy vegetables can help minimize glucose spikes from plant foods. Cutting out refined sugars and grains prevents glucose spikes; even "healthy" foods can have added sugars. Adding fat and protein to carbs helps blunt glucose spikes, so pair fruit with nuts or nut butter.

What is a good diet for type 2 diabetes? ›

Include more nonstarchy vegetables, such as broccoli, spinach, and green beans. Include fewer added sugars and refined grains, such as white bread, rice, and pasta with less than 2 grams of fiber per serving. Focus on whole foods instead of highly processed foods as much as possible.

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