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The Vegan Diet How-To Guide for Diabetes
Step 1. A Vegan Diet: Avoiding Animal Products
Animal products contain fat, especially saturated fat,
which is linked to heart disease, insulin resistance, and certain
forms of cancer. These products also contain cholesterol, something
never found in foods from plants. And, of course, animal products
contain animal protein. It may surprise you to learn that diets
high in animal protein can aggravate kidney problems and calcium
losses. Animal products never provide fiber or healthful complex
carbohydrate.
A vegan diet is one that contains no animal products
at all. So, to be specific, here are the foods you’ll want
to avoid:
Avoid Red Meat
You already know that red meats are a source of unnecessary
and unhealthy fats and cholesterol. And they are also devoid
of fiber, which is found only in vegetables, fruits, beans,
and whole grains. |
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Avoid Poultry and Fish
Many people imagine that chicken is low in fat. However, the
actual numbers might surprise you. The leanest beef is about
29 percent fat as a percentage of calories. The leanest chicken—white
meat with the skin removed—is not much lower—about
23 percent—and much of its fat is in the saturated form.
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While fish vary in their fat content, they all have fat and cholesterol.
And while many fish varieties contain omega-3 (“good”)
fats, they also contain saturated fat. Fifteen to 30 percent of
the fat in fish is saturated (“bad”) fat. Plus, fish
protein is very much like other animal proteins. You are better
off getting your protein from plant sources.
In contrast to animal products, beans derive only about 4 percent
of their calories from fat. In fact, nearly all vegetables, fruits,
beans, and grains are less than 10 percent fat. And plants never
contain cholesterol.
It is important to avoid meats completely. Having even
small amounts now and then will reduce your benefit. Avoid all
red meat, poultry, and fish.
Avoid Dairy Products
A vegan diet omits dairy products. This means milk, cream,
cheese, yogurt, butter, etc. Most dairy products are high in
fat, particularly saturated fat. Nonfat versions are typically
high in sugar (lactose). Nonfat milk, for example, is about
55 percent sugar, as a percentage of calories.
You’ll want to avoid dairy products completely,
even nonfat versions. |
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Avoid Eggs
Like all animal products, eggs have no fiber at all. Egg yolks
are high in fat and cholesterol. Egg whites are high in animal
protein, the type of protein that, when eaten in a large quantity,
can be harmful to the kidneys and can contribute to calcium
losses. |
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There are many good nondairy milk products and egg substitutes
available.
Step 2. Avoiding Added Vegetable Oils >
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