Principle 1: Variety and Food Combination Is Key
Eat at least 12 different foods daily and more than 25 foods weekly.Include dark green leafy vegetables (spinach, rapeseed), orange‑red fruits and vegetables (carrots, tomatoes), red/purple/black foods (purple cabbage, dried jujubes, mulberries), dairy products, soy products (tofu, soy milk), whole grains (oats, corn), and nuts and seeds (cashews, walnuts).
Principle 2: Upgrade Staple Foods – Prioritize Low-GI Whole Grains
Portion control of staple foods is essential. Base your intake on whole grains, mixed beans, and starchy vegetables.Choose low‑GI staples, pair them with vegetables and high‑quality protein, and avoid overcooking to keep blood glucose stable.
GI classification of common staple foods:
Low GI (≤55) – Preferred:
Wheat, barley, oats, black rice, buckwheat, highland barley, corn, rice bran, oat bran, highland barley bran;
Protein‑enriched noodles, egg noodles, hard wheat noodles, macaroni, pasta, udon, corn porridge, oatmeal porridge.
Medium GI (55–70) – Moderate use:
Brown rice, whole wheat noodles, soybean noodles, buckwheat noodles, coarse cornmeal, chapati, cheese pizza, millet porridge.
High GI (>70) – Limit:
White rice, glutinous rice, instant rice, instant rice porridge, white flour steamed buns, pancakes, rice cakes, mashed potatoes, cooked sweet potatoes.Principle 3: Fermented Foods – Boost Nutrient Absorption
Fermented foods such as natto, unsweetened yogurt, low‑salt kimchi, and miso are rich in probiotics and active enzymes.They improve absorption of iron and zinc from plants and produce short‑chain fatty acids that benefit gut health.
Principle 4: Mushrooms and Algae – Natural “Micronutrient Warehouses”
Mushrooms (shiitake, oyster, boletus, black fungus, white fungus) provide rich vitamins (especially vitamin B2) and minerals (iron, zinc).Algae (kelp, laver, hijiki, arame, gracilaria, wakame) are high in minerals and trace elements, and are a good plant‑based source of n‑3 polyunsaturated fatty acids.
Principle 5: Targeted Supplementation – Avoid Hidden Malnutrition
Vegetarians are at higher risk of deficiencies in:n‑3 polyunsaturated fatty acids, vitamin B12, vitamin D, calcium, iron, and zinc.Choose foods rich in these nutrients or use supplements as needed.
Recommended food sources:
n‑3 PUFAs: flaxseed oil, perilla oil, walnut oil, soybean oil, canola oil, chia seed oil, certain algae.
Iron: black fungus, black sesame, lentils, soybeans, nuts, amaranth, pea shoots, spinach.
Vitamin B12: fermented soy products, mushrooms; supplements if needed.
Vitamin D: fortified foods, regular sunlight exposure.
Calcium: soybeans, sesame, kelp, black fungus, green vegetables; milk and dairy (for lacto‑ovo vegetarians).
Zinc: whole grains, soybeans, nuts, mushrooms.With proper planning, people with diabetes can enjoy a healthy vegetarian diet, maintain stable blood glucose, and improve quality of life.Start your vegetarian journey under professional guidance, and let every meal support your long‑term health.