If you or a loved one is at risk for diabetes you can start to see long term, life changing benefits with a small change in your eating habits. Incorporating vegetarian cooking into your diet can help manage the disease and reduce associated risk factors over the long term.

43 percent of people with type 2 diabetes who ate a low-fat vegan diet reduced their need for diabetes medications - Diabetes Care Journal

Although a vegetarian diet will not cure diabetes, the American Dietetic Association itself has confirmed that a balanced vegetarian diet can meet all of a person's nutrient needs for managing the disease. When you are selecting vegetarian food the key is to include a variety of protein-rich legumes, fruits, vegetables, leafy greens, slowly-digested whole grain products, and nuts and seeds. Although the benefits will depend on the vegetarian diet you choose the fact that other diabetic patients have observed major changes, makes it worth a try.

The Payoff

Healthier Weight -- A diet naturally low in fat can help with weight loss and/or management of a healthy weight. Significant weight loss can improve type 2 diabetes in people who are obese.

Lower Risk of Diabetes-Associated Complications -- A strict vegan diet (no animal products) is cholesterol -free and generally low in saturated fat. This type of vegetarian diet could also reduce your risk of diabetes-associated complications such as kidney disease and cardiovascular disease - a potential complication of those with diabetes.

Better Blood-Sugar Control and Insulin Response -- Generous amounts of vegetables, fruits, whole grains and legumes are naturally high in fiber, which can improve absorption of glucose and make your body more responsive to insulin. Research also indicates that a vegetarian diet makes your body more responsive to insulin.

Vegetarians fall into one of the following groups:

• VEGANS: Eat only plant food and omit dairy, fish and animal food, including honey
• Lacto Vegetarians: Include dairy into their plant food diet
• Lacto-Ovo Vegetarians: Add eggs and dairy products to their plant food diet
• Pesco-Vegetarians: Include fish into their diet
• Pollo-Vegetarians: Include poultry such as chicken and duck

So, Which Food Plan is The Best?

As no single food provides all your nutrients you should look for ways to incorporate essential vitamins and nutrients in your diet. Combining foods from each vegetarian food plan (vegans, lacto vegetarians, and lacto-ovo vegetarians) can help create a well-balanced, diabetic vegetarian diet.

And, if you are wondering if a diet that doesn't rely on animal products can provide all of the protein, iron and other nutrients needed for a healthy diet - it can. Don't worry about getting enough protein - you can still get the protein and nutrients you need from a vegetarian diet as you would animal food products.

Sources of protein: Unless you become a lacto-ovo vegetarian, you'll need a good source of protein. Meatless products, such as tofu dogs, soy burgers, nut loaves or texturized vegetable protein are great alternatives. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.

Tip: You can replace cow's milk by drinking fortified soymilk, rice milk or almond milk.

Sources of iron: Substitute meat for dried fruits, baked potatoes, mushrooms, cashews, dried beans, spinach, and iron-fortified foods, such as cereals, instant oatmeal, and veggie "meats".

Sources of calcium: Low-fat dairy foods and dark green vegetables, such as broccoli, spinach, turnip and collard greens. Calcium-fortified orange juice is a great source of calcium. Sources of Vitamin B12: A strict vegan diet eliminates food sources that contain vitamin B-12, which comes primarily from animal products. Fortified foods, such as some brands of cereal, nutritional yeast or soymilk, are good alternatives.

The key to healthy diabetic vegetarian cooking is to enjoy a wide variety of foods. However, talk to a dietitian before switching to diabetes vegetarian foods. You and your dietitian can create an eating plan that provides all the necessary nutrients and calories needed to maintain a healthy weight while living with diabetes.