Vegan Nutrition with Dina Aronson, M.S. R.D.

Dina Aronson, MS, RD is a vegan dietitian whose specialties include chronic disease prevention, vegetarian/vegan nutrition, and lifestyle management. She is the founder and director of VeganRD.com, a nutrition consulting company. Active in many vegetarian nutrition organizations, Dina was the recipient of the American Dietetic Association's Recognized Young Dietitian of the Year Award in 2002.

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I am 56 years old, obese, on medication for high blood pressure and just recently put on meds for mild diabetes. I would like to become vegan for better health. Is vegan eating good for diabetics? -- Annie

Dear Annie,

Certainly vegan diets can help both high blood pressure (hypertension) and adult-onset (Type 2) diabetes. In fact, studies show that vegetarians have lower rates of both conditions, and there is evidence that adapting a well-planned, health-supporting vegan diet can reverse both hypertension and Type 2 diabetes.

Since you are overweight as well, the best type of vegan diet for you will be one that provides enough energy to sustain you and allow you to feel satisfied, but that will result in slow, steady weight loss. If you are interested in designing a specific calorie-controlled vegan meal plan, please visit with a registered dietitian who specializes in vegan diets.

In general, here are some guidelines for the best vegan diet for hypertension and Type 2 diabetes:

1. High in the "good" carbohydrates.
Healthy carbohydrate sources are primarily whole, unprocessed or minimally processed plant foods including whole grains, legumes, vegetables, fruits, nuts, and seeds. 55-65% of your calories should be from good carbs.

- Whole grains are high in fiber, B-vitamins, and minerals, moderate in protein and low in fat. They are filling and taste great. Whole intact grains (that is, the whole grain as opposed to the flour and foods made with flour) are especially healthful; simply mix them in a slow cooker with 4 times the amount of water for a breakfast porridge. You can also use intact whole grains in salads, pilafs, and soups. Go easy on products made with flour (even whole wheat flour), as these foods tend to raise blood glucose levels more than intact grains like wheat berries, millet, oat groats, and quinoa.

- Legumes are great sources of complex carbs and fiber, as well as protein, essential fats, B-vitamins, and minerals. Try a lentil or bean soup with plenty of veggies; this will fill you up with relatively few calories but supply you with a powerhouse of nutrition.

- Vegetables are always a healthy component of any diet. Eat most vegetables freely. Leafy greens are especially health supporting; try to have at least one type of leafy green vegetable a day. Salads are always an easy and tasty way to get your veggies, and as a first course will help curb your appetite so you won't overeat.

- Yes, you can eat fruits on a diet designed to manage or reverse diabetes. Use them in moderation - 2 servings per day. Avoid juices and go with the whole fruit.

- Nuts and seeds have gotten a bad reputation due to their high fat content. But these are among the most health-supporting foods in the world. They contain complex carbs, protein, fiber, vitamins, minerals, and essential fats. Certainly one can overdo nuts and seeds, but on any healthy vegan diet it is important to include these in moderation. Aim for 1-2 servings per day.

2. Low in the "not so good" carbohydrates.
We all know that sugar is not health-supporting, so it's important to limit sugary foods. But also limiting refined breads and cereals, flour, and other refined starches is important. Limit to 2 servings per day.

3. Moderate in protein.
We now know that humans do not need animal products to meet their protein needs, and in fact plant sources of protein are nutritionally superior due to their fiber, phytochemical, and trace mineral content. The best plant sources of protein are beans and peas, nuts and seeds, and soy products like tofu, soy yogurt, soy milk, and tempeh. Most vegetables and grains are also good protein sources. About 15-20% of your calories should be from protein. This is very easy to do on a whole-foods vegan diet.

4. Moderate, not very low, in fat.
The key is to get your fats from whole plant foods. Fats from animals and processed foods are the ones that carry health consequences. So rather than oils, margarine, and other processed fats, your dietary fat should be from foods that offer other nutritional benefits: avocadoes, olives, nuts, and seeds. Very low fat diets may not have enough beneficial fats such as omega-3 and omega-6 fats, which are necessary for good health. Shoot for 20-25% of your calories from fat.

A whole foods vegan diet does not provide adequate vitamin B12 or vitamin D; seek fortified foods or take a supplement. Other articles on this site address these nutrients in more detail.

Finally, the power of regular physical activity cannot be ignored. Even the best plant-based diet, alone, cannot provide nearly the level of benefit that diet plus exercise can.

I strongly recommend the book Defeating Diabetes by Brenda Davis, RD. In it she describes the rationale behind a plant-based eating plan for preventing, managing, and reversing type 2 diabetes, and provides sample menus. This plan is also appropriate for hypertension and weight loss.

Good luck!

Disclaimer: The advice given here is for eductional purposes only. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider.

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