Hypoglycemia & Vegan?


Hello. Thank you for your wonderful posts on Facebook! My kids have both been diagnosed with reactive and relative hypoglycemia. My son (aged 15) wants desperately to be a vegan. Our fabulous doctor, Dr Samra, has suggested this is hard for someone with hypoglycemia. But, he is determined and we argue often! Do you know anyone with hypoglycemia who is also vegan? Your thoughts highly welcomed! With thanks, Belinda


December 2, 2015

Dear Belinda,

As a Holistic Nutritionist and a Certified Raw Foods Chef I host monthly educational workshops and cooking events in South Florida. It is quite difficult switching from a carnivorous diet to a vegan lifestyle, however it is not impossible.

I too suffer from Hypoglycemia, and I enjoy a vegan diet. I am a certified raw foods chef adopting to the 80/20 diet of raw and cooked foods, occasionally including wild fish such as salmon in my diet. This is called Pescetarianism.

Simple tips for your fifteen year old son would be to try “Nutritional Yeast” on his food as this is packed with vitamin B12 and other B vitamins, which is typically only found in animal protein. Try nutritional yeast on top of vegetables, mixed green salads, popcorn, farro, brown rice, etc.

Eating 6-8 healthy small meals throughout the day is key. Is your son prepared to carry snacks in his book bag, and bring his own lunch? If so, this is a great fun menu for him to try. One great tip is to eat a high fiber diet including assorted selection of vegetables raw or steamed. In our last cooking class we made the following, sample healthy menu:

Salad Master
Mixed green walnuts salad, with a little of everything for starters.
(Medicinal Benefits Walnuts: healthy fat)

Tofu Caprese
Tofu sliced, basil, large dehydrated tomatoes sliced and layered. Topped with Extra Virgin olive oil. (Tomatoes: )

Zucchinighetti with Cashew Cheese
Fresh marinara sauce made with organic cherry and or plum tomatoes,  zucchini, onions, garlic, mushrooms, turmeric, oregano, *extra-virgin olive oil. Place zucchini in veggetti cutter, Topped with Cashew Cheese. 12-hour Soaked-unsalted cashews, drained and placed in food processor with kelp and or dulse flakes.
(Turmeric: anti-inflammatory also prevents oils from oxidizing)  (Mushrooms:  )
(Onions: )  (Garlic:  ) (Cashews:     )    (Dulse/Kelp Flakes: Iodine)

Vegan Chocolate Avocado Frosting Cake
Flourless and Eggless cake. 70% Cacoa powder, avocados, agave.
• Dandelion tea is an excellent source of calcium which supports the liver and the pancreas.
• If interested in cooking “oil free”  use only water to sauté veggies.
• During a low blood sugar reaction he can try eating something which combines a fiber with a protein such as bran flakes, almond butter, or rice crackers.

Here is a list of vegan sources where your son can find protein from. He may not like everything on this list but at least you will have an idea of what can be switched out.

Non-Dairy Milk
Got (soy) milk? As little as just 1 cup of soy or almond milk can pack about 7-9 grams of protein. Eat with some fortified cereal and now you just created a true vegan-friendly breakfast.

Nothing better than just good old greens to pack a protein punch. One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of cooked kale? 5 grams. One cup of boiled peas? 9 grams. Surprised? I was to learn this information.

People often say this is God’s gift to vegans and gluten-free people because it is extremely versatile. It delivers about 9 grams of protein per cup. I like to have this for breakfast with turmeric sprinkled on top or even that yummy cashew cheese.

Toss 30 grams of hemp powder in your smoothie and get about 11 grams of protein. Hemp can be found in cereals and trail mixes. Or buy hemp seeds (10 grams of protein in 3 tablespoons) and add them to smoothies, salads, pestos, or even baked goods.
Hemp milk can also be a dairy-free way to add protein to your diet, and it is even lower in calories than skim milk.

Nut Butter
Almond butter and cashew butter. A couple of tablespoons of any one of these will get you 8 grams of protein. Try making cashew cheese weekly in place of ricotta. Just soak cashews overnight. Next, add to the food processor this stays good in the refrigerator for up to five days. In my home it only usually lasts three as it tastes delicious. We use it on sandwiches and add it to our salads.

As little as four ounces of tofu will get you about 9 grams of protein. Make sure it is a NON-GMO brand.

Use for salads, veggie burgers, casseroles, or soups. Tip: 18 grams of protein in only 1 cup of lentils.

One cup of black, pinto, or kidney beans has about 13-15 grams of protein.

Green Peas
Everything in the legume family is a good source of vegetarian protein.
One cup contains 7.9 grams.

One cup of tempeh 30 grams of protein.

Sprouted-grain bread
Vegan sprouted-grain bread, Ezekiel brand.

Holistically Yours,

Positive Nutrition of So. Florida
Wendy Cottiers, HHP
Board Certified Holistic Nutritionist / Raw Food Chef
Author “Healthy is not a Size, it is a Lifestyle”
Positive Nutrition of So. Florida
Office (954) 306-3887
Fax (954) 900-4842
FB: Positive Nutrition of So. Florida
TWITTER: Positive Nutrition @Pos/Nut
BLOG: wendycottiers.com

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