Vegan menu for people with diabetes

Vegetarian Journal, March-April, 2003 by Nancy Berkoff, Cathy Conway, Erin M. Crandell, Reed Mangels

Keeping in mind that a varied diet is necessary for good nutrition, you may repeat some of your favorite days and exclude several of your least favorite days. You can also use menu days out of sequence, depending on your shopping and cooking schedule. However, be sure to use a whole day of menus, as each day has been balanced for good nutrition, calories, vitamins, and other considerations.

What to do with the inevitable leftovers? If you have a whole snack or entree left over, refrigerate it properly, and skip a day before eating it. Even better, freeze it so you can eat it again when you're ready for it. It's not a good idea to eat the same foods several days in a row, as you'll miss out on the good nutrition inherent in a varied diet.

You will probably need to invest in a small portion scale and a set of measuring cups and spoons. After a while, you will become adept at correct portion sizes. Remember, the amount of food you eat is just as important as the type of food.

The menus were designed to require less preparation on working days (Monday through Friday) and for lunches. It's probably a good idea to prepare work or school day lunches and snacks the night before so you can grab them and go. You might want to invest in some insulated carrying bags and cups so you can transport your food safely.

Saturdays and Sundays were designed with a little more food preparation. Use these days whenever your "off" days occur so you'll have time to prepare your meal and enjoy.

You'll notice that the menus are designed as six small meals a day. Eating in this way better stabilizes your blood sugar, providing a steady influx of energy and helping you feel well.

You may find that you can purchase some of the meals and snacks, rather than packing them. That's fine; just watch portion sizes, and "extras," such as oil added to popped corn, protein powder added to smoothies, and other hidden calories.

If you need to eat fewer calories than the menus offer, first reduce the starch (pasta, potatoes, popcorn, etc.) exchanges. One serving of starch, equivalent to one slice of bread or 1/2 cup cooked pasta, is about 80 calories. However, before you change your dietary pattern, be certain to consult your dietitian or health care professional. A dietary change may require a change in medication or monitoring.

These menus are moderate in fat. If you require an adjustment in the fat levels, consult with your health care professional. If you follow the menus exactly and make no non-vegan substitutions, then there will be no cholesterol in your diet. To reduce saturated fats, read food labels. Palm oil, coconut oil, tropical oils, and hydrogenated vegetable fat are sources of saturated fat and should be avoided, if possible.

Many recipes found on these menus are taken from Vegan Meals for One or Two (available with the order form on page 34 or at <www.vrg.org>). The numbers beside the recipe title in the menu is the page where the recipe can be found, and the recipes are cross-referenced to the day where they are called for. There is a designation on the menus as to how much of each recipe is considered a portion. Don't assume that the recipe always makes the portion size called for in the menu. For example, the recipe for Corn and Potato Chowder makes three servings. The menu lists: