THE CARB QUESTION
Foods rich in carbohydrate are
notorious for raising blood glucose
levels, so people with diabetes who
are thinking about switching to a
vegetarian eating plan may be
concerned. But not all carbs are
created equal, Uelmen says.
The difference between
minimally processed whole grains
and the re;ned carbohydrate
(highly processed ;ours, added
sugars) found in white bread, pasta,
and many packaged foods is so
considerable that it isn’t really fair
to lump them into a single category
labeled “carbs.” Regardless of the
type of eating plan they follow,
people should limit foods with lots
of added sugars and re;ned ;ours.
They are high in calories, lacking in
nutrients, and low in ;ber.
The carbs you
should reach for as a
vegetarian are the ;ber-
rich kind, especially beans and
whole grains. “Fiber doesn’t break
down into sugar,” says Uelmen.
“I think of it as a sponge that
actually absorbs some of the
carbohydrates in the food.” You get
a much less dramatic rise in blood
glucose than you would from a
low-;ber meal. She recommends
replacing white rice with a whole
grain like barley, which will not
only reduce the impact of the carbs
on your blood glucose but also
leave you feeling fuller and more
satis;ed. Quinoa, bulgur and
brown rice are other smart swaps.
That said, Uelmen cautions that
you still need to be aware of
portion sizes. “Going vegetarian is
such a change. Sometimes people
think, ‘This is a whole grain, I can
eat as much as I want.’ But those
things are calorie dense,” she says.
Even with high-quality
carbohydrate, “you just can’t add
an unlimited amount,” says Erin
Palinski-Wade, RD, CDE, a dietitian
and diabetes educator. Both
experts strongly suggest ;lling half
your plate with nonstarchy
vegetables, preferably nutrient-rich
leafy greens. It’s a smart way to
keep the overall calorie and carb
count of your meal down when
whole grains and beans are also on
the menu.
NUTRITION KNOW;HOW
Getting enough protein is probably
the most common nutrition
concern for would-be vegetarians.
But the angst is misplaced. “The
typical American diet is so heavy
on protein,” says Vandana Sheth,
RD, CDE, a spokeswoman for the
Academy of Nutrition and
Dietetics. “An adult woman needs
about 45;grams of protein per day.
A cup and a half of beans has
21;grams. With an egg, a little
yogurt, and a little cheese, you get
more than enough without trying,”
she says. Adult men need about
56;grams of protein daily. Because
of their high protein quotient,
beans are an especially important
part of a meatless eating plan.
Though they are a source of
starchy carbohydrate, beans also
have tons of ;ber, which means
they help keep blood glucose stable
and keep you feeling fuller longer.
Other nutrients you should
make sure you get on a vegetarian
diet are iron, zinc, and omega-3s,
says Jackie Newgent, RDN, CDN,
author of The All-Natural Diabetes
Cookbook. Vitamin B12, which helps
keep nerve and blood cells
functioning properly, prevents a
type of anemia and is found only in
animal sources. This can also be an
issue if you are going light on dairy.
According to Sheth, conscientious
meal planning and a few choice
FOOD
EATING WELL
N
s
k
th s y
leafy greens. It’s a smart way to
keep the overall calorie and carb
count of your meal down when
whole grains and beans are also on
the menu.
Nonstarchy
veggies
keep carb
and calorie
counts low.
Add to your
daily dose of
protein by
including tofu
in your meal.
Replace white
rice with brown
for better
nutrition.
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