Diabetes Type 2 Support Group
Type 2 Diabetes is a condition in which the body either does not produce enough insulin or does not make efficient use of it. Insulin is a hormone needed to convert food into glucose, a sugar that the body uses for energy. Without enough insulin, glucose can accumulate in the blood, and can cause serious health problems such as heart disease and strokes and organ damage...
Hi folks,
Someone asked me a question about my eating plan recently and I thought the answer might be of use to the rest of the group:
One of the really nice things about following a low fat, high fiber vegan diet is that you can eat large quantities of food throughout the day and still either maintain or lose weight AND not feel hungry.
To give you an idea of my typical day:
Breakfast:
a piece of fruit - usually a banana
A toasted whole wheat English muffin, spread with peanut butter and sugar free jam.
A glass of Vanilla Soy Milk.
Mid-morning snack:
A bowl of high fiber cereal - my fav is Heart to Heart, and/or another piece of fruit. Or a bowl of vegetable soup.
Lunch:
Refried beans spread on a whole wheat tortilla shell. Topped with whatever left over roasted vegetables I have on hand. And a slice of soy cheese or salsa or both.
Afternoon snack:
a repeat of my morning snack.
Supper:
Brown Rice, with vegetables. Or Pasta with marinara sauce and vegetables. Or Baked Potatoes and veggies. For added protein, I usually have a soy burger or lots of mushrooms, or beans.
The veggies may take the form of a stir fry, or at least once a week, I make a huge pan of roasted vegetables that lasts me for many meals. To roast the veggies, I cut up carrots, parsnips, onions, mushrooms, sweet potatoes, squash, eggplant etc and season with a small amount of olive oil and salt & pepper. I try to keep the seasonings simple, so that when I eat them as leftovers later, I can add whatever flavor I'm into for that particular meal, for example, oregano if I'm going Italian, or cumin if I'm going Mexican etc.
Dessert:
Decaf coffee with a splash of Vanilla or Chocolate Soy Milk with whole grain brownie (from the frozen food section of the grocery store) or a cookie or sugar free/low fat pudding.
Before bed:
A glass of soy milk with a piece of whole grain toast topped with a small amt of vegan butter and a generous sprinkle of cinnamon.
When I'm grocery shopping. My focus is to only purchase whole grain carbs. I carefully read labels and make sure that my cart holds no high fructose corn syrup. No transfats. No hydrogenated oils. No Palm or Cottonseed oil.
I am not hungry following this program and I've lost almost 20 pounds since the beginning of August. I love it! Oh, and I am not perfectly vegan. Every once in a while, I have fish or turkey. And about once a week, I have scrambled eggs for breakfast.
Lily
Someone asked me a question about my eating plan recently and I thought the answer might be of use to the rest of the group:
One of the really nice things about following a low fat, high fiber vegan diet is that you can eat large quantities of food throughout the day and still either maintain or lose weight AND not feel hungry.
To give you an idea of my typical day:
Breakfast:
a piece of fruit - usually a banana
A toasted whole wheat English muffin, spread with peanut butter and sugar free jam.
A glass of Vanilla Soy Milk.
Mid-morning snack:
A bowl of high fiber cereal - my fav is Heart to Heart, and/or another piece of fruit. Or a bowl of vegetable soup.
Lunch:
Refried beans spread on a whole wheat tortilla shell. Topped with whatever left over roasted vegetables I have on hand. And a slice of soy cheese or salsa or both.
Afternoon snack:
a repeat of my morning snack.
Supper:
Brown Rice, with vegetables. Or Pasta with marinara sauce and vegetables. Or Baked Potatoes and veggies. For added protein, I usually have a soy burger or lots of mushrooms, or beans.
The veggies may take the form of a stir fry, or at least once a week, I make a huge pan of roasted vegetables that lasts me for many meals. To roast the veggies, I cut up carrots, parsnips, onions, mushrooms, sweet potatoes, squash, eggplant etc and season with a small amount of olive oil and salt & pepper. I try to keep the seasonings simple, so that when I eat them as leftovers later, I can add whatever flavor I'm into for that particular meal, for example, oregano if I'm going Italian, or cumin if I'm going Mexican etc.
Dessert:
Decaf coffee with a splash of Vanilla or Chocolate Soy Milk with whole grain brownie (from the frozen food section of the grocery store) or a cookie or sugar free/low fat pudding.
Before bed:
A glass of soy milk with a piece of whole grain toast topped with a small amt of vegan butter and a generous sprinkle of cinnamon.
When I'm grocery shopping. My focus is to only purchase whole grain carbs. I carefully read labels and make sure that my cart holds no high fructose corn syrup. No transfats. No hydrogenated oils. No Palm or Cottonseed oil.
I am not hungry following this program and I've lost almost 20 pounds since the beginning of August. I love it! Oh, and I am not perfectly vegan. Every once in a while, I have fish or turkey. And about once a week, I have scrambled eggs for breakfast.
Lily
deleted_user
Hi - thanks for posting your meal ideas, I have just bout Dr Neal Barnards book on how to reverse diabetes and will be trying to follow a low fat vegan diet but it seemed so complicated but you have put it into perspective for me and hopefully will be ab le to follow some of your examples - thanks for your help Love julie x
deleted_user
Thanks a lot for summarizing the diet we should all be on. I am so glad this doctor put us all in a better place to deal with this horrible disease. I want to reverse my beginning cataracts and to get off all meds. I sure don't understand how chipchip keeps saying he's not affected by diabetes. We all need to accept the facts and live our lives the best we can.
deleted_user
Thanks, now that I have to eat small portion of food every two, three hours, this plan may workout for me...
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