I would highly recommend seeing a Vegan Dietician. I'm not convinced you are getting enough protein. You do need to eat more nuts and seeds, as this is your main source of protein. I never understood restricting nuts and seeds. They raise good HDL and lower bad LDL. A Vegan dietician can best figure out a diet that works for you, that will keep you full and satisfied. A dietician should be well versed in any diagnosis that a doctor gives you concerning how your body processes fats. Also, a Vegan diet can not reverse Type 1 Diabetes, but has been shown in some people, to reverse Type II Diabetes. The only people who should be lowering nuts and seeds intake is those who have been diagnosed with a specific medical condition that requires an avoidance of nuts and seeds.
A note about Type II Diabetes: A group of researchers found that those who ate many small meals a day, had their blood sugar remain too high. My friend found the same thing, when he tried eating every 2 - 3 hours. Keep in mind that they probably only tested Omni diet.
1. Magnesium Containing Foods:
1 cup of...
Spinach contains 157 mg
Chard contains 154 mg
Almonds contains 80 mg
Pumpkin Seeds contains 92 mg
Black Beans contains 60 mg
Avocado contains 58 mg
Figs contains 50 mg
Banana contains 32 mg
2. There is good cholesterol and bad cholesterol. HDL (High-density lipoprotein) is the good kind of cholesterol that we want to have more of. LDL (Low-density lipoprotein) is the bad cholesterol we don't want.
Foods the raise good HDL and lower bad LDL
Avocado has been found to lower LDL, increase HDL. Avocado will also help you stop losing weight.
Chia Seeds - Great in baked goods, smoothies. Often used as an egg substitute.
Nuts - Nuts are not a bad food. They contain good plant sterols that help block absoprtion of bad cholesterol in your body. Also, your body needs good protein sourse. Nuts are a great substitute for Tofu. Quinoa is also a good protein source, but only if your tolerates it. The samponins have to be removed from the Quinoa, as those are not edible. You can research this to see what I mean, and how to do this.
Flaxseeds - Great source of Omega-3 Fatty acids. We need this in our diet.
3. Oatmeal - You might want to head for the Gluten Free Oatmeal to avoid cross-contamination with Wheat.
4. Protein: You definitely need to get more protein in your diet. Quinoa is a complete protein source. Soy is the other complete protein source. However, if you aren't tolerating soy, then you do need to eat the nuts and seeds every day - especially if Quinoa doesn't work for you. Also, legumes are excellent protein sources. This is why seeing a Vegan Dietician is 100% recommended, as they can help you get a good amount of Protein every day, and at every meal. They can work with your Diabetes and Vegan diet to come up with a plan that works for you.
5. IBS, EGID: If rice constipates you, even with the high fiber bean consumption, then I would definitely see a specialist doctor who tests for EE/EGID to rule out EGID reaction to Rice. And, then do as the doctor says, concerning rice.
IBS has been said to be caused by food intolerances. My IBS went away on a healthy, high fiber Vegan diet when I ate the right amount of fats, carbs, protein, veggies and avoided all the foods that triggered IBS. A good elimination diet (that a Vegan dietician walks you through) can help find all the foods that work for you, and the foods that don't. Every body is different, which is why a Vegan dietician is so useful. I had to do trial and error with me. In my case, Banana and Dairy was causing chronic constipation. Dairy also caused bloating in me. I also had to do the diet by myself, as insurance and my dad wouldn't for it, and I couldn't afford to pay for it. I don't recommend this method. Sure, it worked for me, but I think that with a proper dietician, it would have been faster, and healthier earlier. Not all dieticians are created equal. I know of one dietician who is Vegan who I would not recommend! I do not believe in going 100% non-veggie carb free, soy free, quinoa free, all grains free, buckwheat free, free of all legumes. And going low nuts on top of all that! Not even healthy at all! We need some carbs, but it has to be the right amount for how our individual bodies react to carbs. For example, you may do better with less carbs then me. I need to have 6 oz of rice every day, or I get sick. My body can't handle a high protein, low carb diet. I need to keep my own protein intake to around 25 - 30% of my total foods, depending on how much water I drink and whether I'm lifting weights that day or not.
6. The unsweetened Almond Milk - Try Silk brand Unsweetened Almond Milk. It is very nutritious. I would make a smoothie with Almond milk, Spinach, avocado, chia seeds, sunflower seeds (1/4 cup = 128 mg), Broccoli (51 mg of magnesium in 1/2 cup), cashews and Romaine. Adding in blackberries, would give you a good source of antioxidants. Raspberries also work. This smoothie is very healthy, high in magnesium, and helps raise good HDL while fighting bad LDL.
7. Spelt Flour - if you tolerate Spelt flour well, why don't you eat more of it through out the week? I would understand if you were trying to set it apart for Sabbath. However, making Spelt bread for sandwiches would help fill you up. (Kytriya is my Hebraic name.)
www.veganricha.com/category/mediterranean does have some good Vegan Mediterranean recipes. Just alter it to suit your specific needs in order to avoid foods that you can't eat. www.onegreenplanet.org/tag/vegan-mediterranean-recipes is another site with good recipes.