How to Manage Your Diabetes with a Low-Carb Vegetarian Diet
这个国家仍然尚未认识到进食低碳水化合物的重要性，特别是对于糖尿病管理，而且还用于减轻体重。但10月是素食意识月，有些人患有糖尿病，包括超过3,700名成员素食低碳糖尿病健康饮食社会, follow both.
You can manage your diabetes on both a vegetarian and low-carb diet and get the benefits of both. These diets have many advocates and are healthful and satisfying. But I doubt if anyone would say that it’s easy to be a vegetarian and a low-carber at the same time.
吃低碳水化合物
About nine years ago, I started to eat only food low in carbohydrates that don’t have a high glycemic index. I knew that this was the only proven way to bring my blood glucose level down where I wanted it to be without using drugs or supplements. My most recent A1C test showed that my level is 5.1 percent, well within the range considered normal.
While continuing to eat this way, about three years ago I added the further restriction of eating no meat, fish, or seafood. This was a substantial shift in what I was eating, and I made it mainly because I don’t want to be intentionally responsible for the death of animals or other sentient beings. Only later did I begin to realize its health benefits.
起初很难
Like many people, I found at first that going low-carb wasn’t easy. Avoiding starchy food, like bread and other wheat products, was almost as hard as kicking my addiction to tobacco years earlier. But eventually, my cravings for these foods stopped.
随着个人历史，我惊讶地发现，当我停止吃肉，鱼和海鲜时，我没有错过他们。我发现了良好的品尝替代品，包括“超越汉堡”，它比牛肉更好地味道，并在我的家乡中首次推出，现在正在全国推出。
Recently, I have studied the health benefits of a vegetarian diet.
Studies
素食饮食可以帮助保护您免受迄今为止在美国的前导死亡原因的两种疾病。心脏病是第一名，癌症不远，according to the U.S. Centers for Disease Control and Prevention.
在过去几年中专业文学中的一些研究为素食饮食的益处提供了强大的证据，帮助预防这些疾病：
Heart disease
在英格兰和苏格兰的44,000人的研究中，其中三分之一的人在素食主义者住院或死于肉类攻击的风险较低32％。素食主义者的非HDL胆固醇和血压较低，可能降低了心脏病的风险。它们也具有较低的体重指数水平。
Cancer
For one common cancer the evidence is also strong supporting a vegetarian diet. The study included more than 77,000 people in North America who are members of the Seventh-day Adventist Church, which recommends a vegetarian diet. Slightly more than half of the people in the study followed one of these vegetarian diets: vegan, eight percent; lacto-ovo vegetarian, 29 percent; pesco-vegetarian, 10 percent; and semi-vegetarian, six percent.
该研究得出结论，素食者患有较低风险较低的22％的风险癌症。这包括结肠癌风险降低19％，直肠癌风险29％。“结直肠癌是第三次常见的癌症，”根据美国癌症协会的说法。
Blood pressure
One more study is important to people with diabetes, “Vegetarian Diets and Blood Pressure." High blood pressure is part of the代谢综合征, the five risk factors for diabetes as well as for heart disease and stroke.
This 2014 meta-analysis reviewed 39 studies and found that people following a vegetarian diet had lower systolic blood pressure levels. Their reductions were similar to what people achieve when they follow the standard lifestyle recommendations — eating a low-sodium diet and losing about 10 pounds.
Examples
As I learned more about the benefits of combining vegetarian and low-carb diets, I explored food options. Many vegetables have little starch and sugar.
我的早餐是蛋白奶昔,我的午餐is almost always a big salad. But my dinners give me satisfying variety.
选择
Sometimes dinner is a bowl of plain, unsweetened, whole milk Greek yogurt, maybe with a few wild blueberries and a sprinkling of sunflower seeds. A thick soup, like this green one, is delicious. Recently I have started to eat more cauliflower rice. Other dinners may be baked portobello mushrooms, a steamed artichoke, and shirataki noodles.
Explore the food options that we have in America now. You’ll find that instead of being limiting, a combined vegetarian and low-carb diet is rich in choices.
