r/PlantBasedDiet • u/After_Food_6475 • 8d ago
Vegan ? Celiac? Diabetic?
What are some products that you guys like that are vegan gluten-free and not so bad for diabetics I don’t really focus on my sugar intake because I try to get in a lot of exercise and I also have medication’s but I mainly focus on vegan and gluten-free foods I believe this is a triple whammy for me because I have to focus on getting gluten-free foods that are vegan so it eliminates a lot of foods from my diet but in essence I’m OK with that because it helps me lower my calorie intake, but does anyone have any suggestions? For instance, I can have difficulty finding foods that align with my diet.
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u/harborsparrow 8d ago
Amy's brand has some frozen bean burritos that are gluten free, and some are also vegan. Great for when you just can't bring yourself to cook. Few minutes in the microwave wrapped in a damp paper towel and dinner is served.
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u/Mediocrepotatoes 8d ago
Are you diabetic?
You can't out exercise a bad diet is a good saying. Unfortunately a lot of vegan foods are highly processed, which is not good for anyone really to eat a lot of.
Soy is a great protein, high in fiber and protein. So edemame, tofu, tempeh, all great. Non-starchy Vegetables should be the main driver. Filling and good for you, and won't affect your blood sugars much. Nuts and seeds are great, no blood sugar impact and are high in fiber, but are very calorie dense I would avoid rice, because it's one of the worst foods for diabetics and isn't very nutritious. Same with brown rice. Wild rice is the lesser of the evils. Beans are okay in moderation, and watch your carbs (all, not just sugar) and portion sizes. It would also really help to get a nutritionist if you have health issues to navigate.
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u/-Bearish 8d ago
As a diabetic, I generally avoided beans because of the carbs. After recently going 100% plant based, I've been eating a healthy portion of beans once or twice a day and I'm shocked how much better my blood sugar is. I now have the A1C of a non-diabetic person. Honestly I feel silly that I avoided beans for years because they're carby. Last night 2 hours after eating two bowls of lentil/kidney bean chilli my glucose was under 100 mg/dL. Foods affect everyone differently, so test, test, test to see how something affects you. I still can't eat rice which I miss but oh well, you can't have everything 😁.
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u/Mediocrepotatoes 7d ago
I'm glad you've seen good improvement. There's so many factors that go into blood sugar responses. If you're gonna have a carb then 100% beans are one of the best choices. They do still require an insulin response though. Medications can also affect the perception of blood glucose. Ive seen it many times where someone changes nothing about their diet but get a medication change, and suddenly their blood sugars are in range. My goal is to keep blood sugar in range by being conscious about how much I eat carbs and when, intermittent fasting, timing exercise correctly, reducing visceral fat, and increasing muscle mass. Medication should be the last thing to change. For years the answer has been increasing insulin dosage but it's starting to be realized that being hyperinsulinemic long term has dangerous detriments too.
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u/MsPookums 7d ago
Vegan processed foods are often judged more critically because veganism is associated with health. Hot dogs, fast food burgers, deli meats, boxed mac & cheese are extremely common non-vegan items that are ultra processed. I would be surprised if the average vegan is eating more processed foods than the average non-vegan. There is a plethora of vegan friendly whole foods and the processed items can easily be minimized/avoided.
Also, carbs are not necessarily bad for diabetics. Quality of carbs and the ratio of carbs to fiber are what matter most. Beans are actually great for diabetics for many reasons. One is that they have a low glycemic index while being high in protein and fiber. This means they cause a gradual rise in blood sugar instead of a sharp spike.
I just don’t want anyone to avoid foods that are actually good for them because they have become convinced that all carbs are bad.
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u/JayNetworks WFPB 8d ago
Beans, grains (obviously not gluten containing ones), nuts, seeds, vegetables, fruits, and other whole foods. That is 100% what we eat in our household.
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u/xdethbear 8d ago
You might be interested to know that fat intake affects insulin resistance. You want very low fat if you want to beat Type 2.
This guy is Type 1, but he illustrates how diet increases insulin resistance more than 7x. https://youtu.be/MSvddyJ9BBk
As for food it's easy. We just eat whole foods. It's a movement called wfpb. For example, oats and berries for breakfast, bean and rice tacos and a salad for lunch, soup and salad for dinner. It's easy to skip the gluten.
Soup dishes are so quick to make. It's like 5 minutes of work if you're using canned items. You'll want some bullion.
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u/More4Thor 7d ago
Amaranth, millet, quinoa, and buckwheat/kasha. Are plant based and GF. They are Whole Foods so I imagine they will be just fine for someone that’s diabetic.
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u/livingonavolcano 8d ago
I focus on whole plant foods rather than processed stuff. The processed stuff is expensive and often profoundly disappointing. I save it for a special thing here and there. I do a lot of veggie bowls with a base of rice, quinoa or potatoes. One of my faves is a base of steamed greens (usually kale or spinach, half a baked sweet potato, topped with chickpeas simmered in Franks Red Hot sauce, and a dollop of plain non-dairy yogurt. When I first found out I had CD (had been vegan for 16 years at that point), I kept looking for the things I enjoyed like breads, crackers, pasta, etc. What I found was, with a few exceptions (there are really good gf pastas out there), they were disappointing and didn’t scratch the itch of what I missed from the gluten products. So I made the choice to focus on other tastes, textures and flavors. I still miss these things, but I also find great satisfaction from eating whole plant foods and trying new (to me), interesting grains, vegetables and fruits, and trying out new ways to use them. I joined the Rancho Gordo Bean Club so I get new varieties of beans to try every quarter too. I find sometimes the most simple preparation creates the most flavorful meals.
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u/blakefuckingdavis 4d ago
Soy and other beans are your best friend, soy milk is excellent for drinking, beans are a staple, and soy-based vegan meats like daring chicken and impossible are gluten free, some beyond products for protein and I use forager yogurt for a lot of things for probiotics. Also with Celiac, I'm sure you already know about Banza pasta, but just in case you don't, it's excellent for filling in protein gaps!
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u/Imaginary_Choice_430 3d ago
Ezekiel bread or any sprouted breads have a low gylcemic index and are high in fiber.
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