Vegetarian Diets

A vegetarian diet is based on plant foods. Plant foods include fruits, vegetables, grains, legumes (beans, peas, and lentils), nuts, and seeds. Plant foods have no cholesterol. Most are low in fat and calories. All are high in fiber, vitamins, and minerals.

A vegetarian diet can be a healthy choice for people with diabetes. Vegetarians are less likely to be overweight, to have high cholesterol levels, or to have high blood pressure. Vegetarians are less likely to get heart disease, blood vessel disease, colon or lung cancer, or osteoporosis.

People with type 1 diabetes who become vegetarians may need less insulin. People with type 2 diabetes who become vegetarians may lose weight. Losing weight may improve blood glucose control.

Many people who think about eating a vegetarian diet wonder if they will get enough protein. But there is little need to worry. Most vegetarians are able to get all the protein they need from high-protein grains, legumes, nuts, and seeds. Other vegetarians also get protein from certain animal foods, such as low-fat dairy products, fish, shellfish, and poultry.

Whether a vegetarian eats animal foods depends on the kind of vegetarian he or she is. There are five kinds of vegetarians: vegan, lacto-vegetarian, ovo-vegetarian, lactoovo-vegetarian, and semi-vegetarian. See the tables on the right to find out what each kind of vegetarian eats and how much food a vegetarian should eat.

If you would like to try a vegetarian diet, talk with a dietitian. A dietitian can help you substitute foods for those you want to take our of your meal plan. A dietitian can help you make sure you get all the nutrients - vitamins, minerals, protein, fats, and carbohydrates - that your body needs. Here are a few suggestions for "going vegetarian".

Going Vegetarian

Start by eating one vegetarian meal a week for several weeks. Stick with familiar foods at first, like spaghetti with marinara sauce.
Read vegetarian cookbooks for recipe ideas
Try eating out at a vegetarian restaurant. You may be surprised by the variety of tasty dishes you’ll find.
Eat less meat, poultry, fish, and shellfish in your meals, An ideal portion is 3 ounces - about the size of a deck of cards.
Cut meat into cubes or strips and add to a salad or grain dish.
Eat more grains, legumes, and vegetables in your meals.
Try cooked beans in place of the meat in your chili, stir fires, stews, and casseroles.

What A Vegetarian Eats
Type	Eats	Does Not Eat
Vegan	Fruits, Vegetables, Legumes, Grains, Nuts, Seeds	Meat, Fish, Shellfish, Poultry, Dairy Products, Eggs
Lacto-vegetarian	Fruits, Vegetables, Legumes, Grains, Nuts, Seeds, Dairy Products	Meat, Fish, Shellfish, Poultry, Eggs
Ovo-vegetarian	Fruits, Vegetables, Legumes, Grains, Nuts, Seeds, Eggs	Meat, Fish, Shellfish, Poultry, Dairy Products
Lactoovo-vegetarian	Fruits, Vegetables, Legumes, Grains, Nuts, Seeds, Eggs, Dairy Products	Meat, Fish, Shellfish, Poultry
Semi-Vegetarian	Fruits, Vegetables, Legumes, Grains, Nuts, Seeds, Eggs, Dairy Products, Fish, Shellfish, Poultry	Meat
How Much A Vegetarian Might Eat
Food		Servings Per Day
Grains		6-11
Vegetables		3 to 8
Fruits		2 to 4
Legumes		2 to 3
Dairy Products		2 to 4
Nuts and Seeds		1 to 2
Fats and Oils		1 to 2

From the book Diabetes A to Z, available from the American Diabetes Association on the web at www.diabetes.org or by calling 800-ADA-ORDER.