Love Those Legumes

According to nutritionist Bonnie Minsky, beans are the healthiest, least perishable, and least expensive food for building good health. Beans can be counted as a protein or carbohydrate choice. They are high in fiber, vitamins and minerals and low in fat. But the best health news may be for hypoglycemics, diabetics, and dieters because beans also stabilize blood sugar.

Nuts about Nuts

Recent research has proven that populations that consume large amounts of nuts and seeds are very heart healthy. Nuts and seeds contain monounstaurated fats and are a powerhouse of vitamins and minerals such as vitamin E, B-complex, magnesium, calcium and zinc. Nuts, seeds and beans all help to stabilize blood sugar.

Beware of Tea

If you are an avid tea drinker, be careful. More than coffee, tea impairs your body´s ability to absorb dietary iron. Consider switching to herbal tea, since most do not contain tannins which steal your iron.

Soy Nuts

Roasted soynuts are whole soybeans that have been soaked in water and then baked until browned. Soynuts can be found in a variety of flavors, including chocolate-covered. High in protein and isoflavones, soynuts are similar in texture and flavor to peanuts. You can find roasted soynuts in natural food stores and through mail-order catalogs.

Vegetarian substitutes for eggs

There are, quite a few. For 1 egg, you can take one of the following:



2 tbsp corn starch

2 tbsp arrowroot flour

2 tbsp potato starch

1 tbsp soy powder + 2 tbsp water

1 tbsp soy milk powder + 1 tbsp cornstarch + 2 tbsp water

1 banana = 1 egg in cakes

2 Tbsp Peanut butter - 0.9

What´s Your Fat Limit?

Here is an easy way to calculate the maximum amount of fat you should consume daily. For a diet of 30% fat calories, divide your ideal body weight by 2. For example, 120/2=60. If your ideal body weight is 120 pounds, your total daily fat intake should be 60 grams. If you want to consume 20% fat calories, divide your ideal weight by 3.

Whole Grains

Always choose whole, unrefined grains whenever possible. The refining process (turning brown rice into white rice, for instance) removes most of the fiber, protein, vitamins and minerals from the grain, and enriching doesn´t begin to add back what was lost.

Getting Your Zinc

Meeting recommended intakes of zinc appears to be a challenge for vegetarians and non-vegetarians alike. Whole grains, nuts, dried beans and tofu are good plant based sources of zinc.

Eating More Apples

One of the original health foods is an apple. Due to their versatility, they can easily be incorporated into your diet.The preferred way of eating apples is out of hand, biting into their crisp, juicy flesh. Yet, they're surprisingly versatile in the kitchen.
Some simple ways to enjoy them: diced and tossed into salads, sliced and dipped into peanut butter, and baked whole. Lightly cooked apples, diced, are delicious in grain pilafs and add a delightful nuance to savory soups and stews. Sliced, sautéed, and sprinkled with cinnamon, apples make a for an uncommon side dish with dinner. And of course, apples are always welcome in baked goods, lending their wholesome goodness to muffins, pies, cakes, crisps, crumbles, and more.

Soy milk

Soymilk can be used just as you would use cow's milk. Read the lable, it says it al. Try the milk in question, you can tell fresh soy milk from spoiled one, don't worry!

Meeting All Your Nutritional Needs

To get all your nutritional needs met, a vegetarian diet should be well-planned and balanced. Keep the intake of "treat" foods such as sweets, and fried foods to a minimum. Choose whole or unrefined foods whenever possible, and eat a variety of fruits and vegetables. Meet your protein needs by eating a variety of legumes, nuts, seeds, tofu and meat substitutes.

Soy Sprouts

Although not as popular as mung bean sprouts or alfalfa sprouts, soy sprouts (also called soybean sprouts), are an excellent source of nutrition, packed with protein and vitamin C. They can be sprouted in the same manner as other beans and seeds. Soy sprouts must be cooked quickly at low heat so they don´t get mushy. They can also be used raw in salads or soups, or in stir-fried, sautéed, or baked dishes.

Vitamin D

Since milk is often a main source of Vitamin D, those omitting or cutting down on dairy may be concerned on meeting their Vitamin D requirements. For most people, in most climates, 15-20 minutes of exposure to sunlight daily is enough to meet your Vitamin D needs. Another option is to drink a Vitamin D fortified milk alternative or take a vitamin supplement.

Iron in Spinach

Don´t rely strictly on spinach to get your iron. Your body can´t absorb enough iron from spinach to justify its reputation as a major source of that mineral. The best way to get iron from vegetables is to make a meatless stew such as chili with beans. The vitamin C in the tomatoes and bell peppers helps release iron from the beans.

Insoluble Fibre

Insoluble fibre, also known as roughage, is found in whole-wheat grain cereals, pasta, bread and in the skins and seeds of some fruits and vegetables. Insoluble fibre is the kind that keeps us regular. It works by absorbing water and speeding up the passage of waste through our intestines. This prevents constipation and may reduce the risk of certain ulcers.

Upping Fibre Content

To increase your fibre in your diet, try switching to whole grain cereals and breads. Snack on dried fruits, and add raisins to baked goods. Cook and eat fresh produce with the skin on whenever possible. Eat beans and lentils several times a week in soups, stews and as side dishes.

Vegetarian hypoglycemic foods

For a Vegetarian, the higher protein diet can be a problem. For ovo vegetarians, having eggs for breakfast provides one of the best protein bases to help maintain adequate blood sugar control into the day, while oatmeal may be a reasonable compromise for vegans.



Most nuts should be part of a hypoglycemic diet, being a good source of protein. Cashews, chestnuts, and

coconuts in particular have a lower potassium / higher sodium ratio, which helps sustain higher blood

sugar levels.