The Plant-Powered Plan to Beat Diabetes: A Guide for Prevention and Management - 100 Vegan Recipes Cookbook

by Sharon Palmer RD

An inspiring, 100% plant-based cookbook to help manage diabetes, prevent complications, and promote optimal health with easy vegan recipes, advice on meal planning, cooking tips, shopping lists, and more! Celebrated vegan nutritionist Sharon Palmer, aka The Plant-Powered Dietitian, presents 100 plant-based diet recipes for evidence-based diabetes management.

Although there are many cookbooks tailored for people with diabetes, the vegan cookbook for diabetics is rare —a surprising fact given mounting research proving plant-based diets have lasting benefits for people living with diabetes. Nearly 12% of the U.S. population has diabetes, while 38% of adults have prediabetes—and it is our aging generation that carries the heaviest disease burden; roughly half of seniors in the U.S. have prediabetes. This book is especially for them. Sharon explains this research in an accessible and persuasive way with easy-to-understand graphs and charts, but also with a warm and friendly tone that will encourage readers.

In The Plant-Powered Plan to Beat Diabetes , Palmer provides a comprehensive, 100% plant-based eating plan (meaning no meat, fish, eggs, or dairy) based on existing research for managing diabetes. The original photography of her inventive, globally inspired, and heart-healthy recipes make each culinary creation difficult to resist! Find step-by-step meal plans and learn plant-based cooking methods and strategies. Regardless of whether the goal is to go vegan or simply move to a more plant-forward eating style. Palmer makes it easy and convenient to shift eating patterns for good health, while enjoying delicious food!

The popular PlantYou vegan cookbook by Carleigh Bodrug meets the diabetes-focused, Complete Diabetes Cookbook by America’s Test Kitchen with this accessible plant-based cookbook and meal planning guide for people with diabetes. Palmer’s simplified approach to plant-powered eating for diabetes management makes this cookbook an essential gift and tool for loved ones to share with family members living with diabetes, or for clinicians, nutritionists, nurses, or health practitioners who treat and manage patients with diabetes.

Genres: Cookbooks, Nonfiction

256 pages, Paperback

Published May 16, 2023

Reviews

[Poppy Marlowe · Rating 3 out of 5]

Synopsis:
************
An inspiring, 100% plant-based cookbook to help manage diabetes, prevent complications, and promote optimal health with easy vegan recipes, advice on meal planning, cooking tips, shopping lists, and more!

Although there are many cookbooks tailored for people with diabetes, the vegan cookbook for diabetics is rare —a surprising fact given mounting research proving plant-based diets have lasting benefits for people living with diabetes. Palmer explains diabetes and pre-diabetes research in an accessible and persuasive way with easy-to-understand graphs and charts, but also with a warm and friendly tone that will encourage readers.

In The Plant-Powered Plan to Beat Diabetes, Palmer provides a comprehensive, 100% plant-based eating plan (meaning no meat, fish, eggs, or dairy) based on existing research for managing diabetes. The original photography of her inventive, globally inspired, and heart-healthy recipes make each culinary creation difficult to resist! Find step-by-step meal plans and learn plant-based cooking methods and strategies. Regardless of whether the goal is to go vegan or simply move to a more plant-forward eating style. Palmer makes it easy and convenient to shift eating patterns for good health while enjoying delicious food!

I like this book but there are a lot of things about vegan diets that make me question it. Is a "fake meat" product that has 100 or so ingredients better for you than a piece of chicken that has one ingredient? Will this necessarily stop or lessen your diabetic symptoms? (There are a lot of vegan foods out there that are calories bombs...is three pieces of vegan cheesecake (because they are VEGAN!) better for you than one of the "real things" that actually satisfies you?)

I would take this book with a grain of salt and will tell my library clients that as well...just because it is vegan does not mean that it is HEALTHY for you...and you have to take the time and energy to figure that out on your own. This book can help but it is not the end of your problems.

Recommended, with reservations.

[Trio · Rating 3 out of 5]

a copy The Plant-Powered Plan to Beat Diabetes was provided by Union Square & Co. via NetGalley for the purpose of my honest review

For me, the best part of this book was the introduction by Robert Graham, MD. Graham nicely sums up the approach to improving our health through plant based eating. Unfortunately, I found Sharon Palmer's introduction very repetitive.

The recipes didn't appeal to me, though the pictures were nice.

[Joni Owens · Rating 4 out of 5]

Diabetes runs in my family so I was definitely intrigued when I saw this cookbook. Honestly I don’t think you would miss the meat with most of these recipes. (I’m definitely on the doubting Thomas side of the “meatballs”)

I wish there were more pictures and some of the ingredients may not be easily accessible.

[Mariah · Rating 3 out of 5]

This was like a textbook/cookbook combo which I was totally fine with.
What I got out of it:
-how managing diet is a full picture and you can build your plate differently to get healthful and satisfying meals that keep your insulin in mind.
-absolutely understand that diabetes can lead to even more health issues and risks (this is repeated often throughout the book).
-A better understanding of how certain vegetables are nutritious and they’re different components that make them so.
-a few interesting recipes. And while I’m not vegan I love that I can try a lot of the breakfast or “egg” based ones cus they don’t actually have eggs! Score!
-inspiration to track my sugar and diet as I make these lifestyle changes

What I didn’t care for:
-such a focus on BMI. I feel this is outdated and just idk not valid anymore. Not every single body can go down to whatever number that is!
-skeptical of the flavorful-ness of recipes
-Needs more pictures of recipes!
-felt very much medically written but still got value out of it.

[Healthypedia · Rating 4 out of 5]

An empowering guide and cookbook for managing diabetes through a plant-based diet.

Diabetes is a global concern, affecting about 422 million people worldwide, with the majority living in lower-income countries. Shockingly, diabetes leads to approximately 1.5 million deaths each year. The connection between diabetes and diet is increasingly important, as dietary choices can impact the prevention and management of this widespread health issue.

In this review, we explore a comprehensive guide and cookbook that addresses this vital link between health and nutrition. The Plant-Powered Plan to Beat Diabetes by Sharon Palmer provides valuable insights into the diabetes-diet connection.


Author’s background

Sharon Palmer RD, a highly acclaimed registered dietitian nutritionist, has gained widespread recognition both nationally and internationally for her expertise in plant-based nutrition and sustainability.

She is renowned as a plant-powered dietitian and maintains an active online community dedicated to promoting a healthy lifestyle. With an impressive portfolio, she has authored over a thousand articles featured in prominent national publications and has authored three previous books: The Plant-Powered Diet, Plant-Powered for Life, and California Vegan. Sharon earned her Bachelor of Science degree in dietetics at Loma Linda University, known as one of the original Blue Zones, and later completed her Master of Science in Sustainable Food Systems at Green Mountain College in Vermont.


What is the book about?

The Plant-Powered Plan to Beat Diabetes by Sharon Palmer is a comprehensive guide and cookbook that equips readers with the knowledge and tools needed to combat diabetes by embracing a healthy plant-based diet. The book’s first section delves into the background of diabetes, offering evidence-based insights into the profound impact of a plant-based diet rich in disease-fighting properties on the body.

The book’s dietary recommendations are tailored to benefit individuals at risk of developing diabetes, as well as those with prediabetes, gestational diabetes, or type 1 or 2 diabetes. This eating plan promises to help maintain stable blood glucose levels while tantalising the taste buds. It is underpinned by a growing body of research showcasing the ability of plant-centric diets to combat diabetes and associated chronic conditions like heart disease, obesity, and hypertension.

By emphasising a diverse range of plant-based ingredients such as beans, grains, vegetables, fruits, nuts, and seeds, the book advocates for a diet rich in essential nutrients like phytochemicals, fibre, and antioxidants. Such a diet reduces oxidative stress, and inflammation, and supports weight management, ultimately contributing to a longer and healthier life.

The second part of the book is a treasure trove of recipes, all meticulously crafted and taste-tested in Sharon Palmer’s own kitchen in Ojai, California. These recipes are designed to make the transition to a plant-based diet both flavorful and effortless. Offering options for breakfast, dessert, and everything in between, the dishes highlight the natural goodness of fresh, nutrient-packed ingredients.


Three key takeaways from The Plant-Powered Plan to Beat Diabetes

1. What is the relationship between diet and diabetes?

While some factors contributing to type 2 diabetes are beyond control, such as age and genetics, others like diet, weight, physical activity, and smoking are modifiable. Key evidence emphasises the impact of dietary decisions, with high consumption of soft drinks, red meat, sweets, and fried foods linked to diabetes development. Conversely, embracing a diet rich in plant-based foods, teeming with nutrients, fibre, and antioxidants, can aid in managing or even preventing type 2 diabetes.

The American Diabetes Association underscores the pivotal role of self-management in diabetes care, including nutrition, treatment, medications, and complications. This underscores the power individuals hold in shaping a vibrant, diabetes-controlled life through their dietary choices.

2. A plant-based diet can help prevent and treat diabetes

In her book, Palmer offers compelling evidence that adopting a plant-based diet can effectively prevent and manage diabetes, as well as mitigate the risk of associated chronic diseases. Numerous studies, including the Adventist Health Study-2, have shown that plant-based diets, particularly vegan diets, significantly reduce the risk of developing diabetes. Moreover, for individuals already diagnosed with diabetes, plant-based eating can lead to improved management of the condition, reduced complications, and reduced medication requirements.

The book emphasises the importance of plant-centric diets in enhancing insulin sensitivity, reducing inflammation, and addressing the root causes of diabetes and other related health issues. By embracing a plant-powered lifestyle, individuals can not only prevent diabetes but also enjoy a myriad of health benefits, including lower body weight, improved cardiovascular health, and reduced inflammation.

Furthermore, the book highlights the significant role of diet in shaping the gut microbiome, emphasising the strong connection between plant-based eating and overall well-being.

3. Key dietary choices that can effectively help you control diabetes

The author emphasises the flexibility of plant-based eating in preventing and managing diabetes. It empowers readers to choose a dietary path that suits their preferences, from vegan to flexitarian, highlighting the health benefits at every step. Research shows that incorporating more plant foods, especially fruits, vegetables, whole grains, legumes, and nuts, can significantly reduce diabetes risk.

The book emphasises the importance of reducing red and processed meat consumption for better health outcomes. Quality matters in a plant-based diet, emphasising whole, minimally processed foods over refined junk options. The book also introduces various plant food groups, including plant proteins, whole grains, vegetables, fruits, plant fats, and healthful additions, offering a diverse and nutritious foundation for diabetes management.

Readers are encouraged to explore the rich variety of plant-based foods and experiment with different dietary styles, fostering a sustainable and personalised approach to healthy eating. The book also educates on the nutritional content and benefits of various plant foods, dispelling concerns about protein intake on a plant-based diet. It provides valuable information on the glycemic index of foods, making it easier to make informed carbohydrate choices. Lastly, the book underlines the nutritional value and low-calorie nature of nonstarchy vegetables, encouraging readers to incorporate them liberally into their diets, supporting both weight management and diabetes prevention.


Strengths and weaknesses, according to readers’ reviews

Strengths:
• Comprehensive textbook/cookbook combination approach.
• Emphasises the importance of a well-balanced diet for managing diabetes.
• Raises awareness about the potential health risks associated with diabetes.
• Provides valuable insights into the nutritional benefits of various vegetables.
• Offers intriguing recipes, including egg-free options.
• Inspires readers to monitor their sugar and make lifestyle changes.

Weaknesses:
• Overemphasis on BMI as a measure of health.
• Insufficient visual representation of recipes.


Best quotes from The Plant-Powered Plan to Beat Diabetes

“When following a plant-based eating plan to manage diabetes, it is all a matter of balancing your food selections. Since some of the plant-based choices are higher in carbohydrate content, you will want to add lower carb side dishes. For instance, if you are eating a serving of black bean chilli at lunch, balance your plate with side dishes of lower-carb vegetables like steamed green beans, a leafy green salad, roasted broccoli, or sliced tomatoes. Some powerful plant-based food choices actually help slow down the absorption of carbohydrates, which offers a slower rise in blood sugar levels. Oatmeal, beans, avocado, some fruits and vegetables, whole grains, nuts, and seeds are some examples of foods that can help keep blood sugar levels steady and improve insulin sensitivity.”

“Healthful plant-based diets, rich in vegetables, fruits, whole grains, beans, lentils, nuts, and seeds, are powerful for lowering the risk of type 2 diabetes. Moreover, for people who already have type 2 diabetes, a healthful plant-based diet can not only improve blood sugar and potentially reduce the need for medications, but it can lower blood pressure, cholesterol, inflammation, and the risk of serious complications such as heart disease and kidney disease.”


Final takeaway

Sharon Palmer’s The Plant-Powered Plan to Beat Diabetes is a valuable resource that elucidates the profound connection between diet and diabetes. With a strong foundation in evidence-based research, Palmer advocates for the transformative potential of a plant-based diet in preventing and managing diabetes, shedding light on the health risks associated with this condition.

This book is a must-read for anyone looking to take control of their diabetes through the power of nutrition and enjoy the benefits of a plant-powered life.

[Kandice · Rating 3 out of 5]

I received this ARC from NetGalley in exchange for an honest review.

I wanted to love this book. My mom was recently diagnosed with diabetes and I've been trying to convince her to eat more plant-based meals. I will say that there seems to be good information here. However, the formatting makes it difficult to read and pay attention to. It reads more like a textbook than a cookbook, Spacing is everywhere, pictures are squished or drawn out, etc. There should be a picture for every recipe or every other. recipe and recipes shouldn't share a page. There were lines typed in a gray font that were difficult to read on my tablet.

If this book was reformatted, I'd love to give it another try.

[Melanie · Rating 4 out of 5]

This is a great plan for a plant-based diet for people with diabetes or a predisposition to diabetes. With great explanations as to how and why the plan is centered the way it is, it also includes some weekly meal plan samples and recipes to follow these. Creative and set to mimic a meat-inclusive diet, these recipes sound delicious and look it too from the included photographs.

[Robin · Rating 4 out of 5]

Thank you to Union Square & Co. and NetGalley for a review copy of The Plant-Powered Plan to Beat Diabetes.

I will be trying a LOT of recipes from this cookbook! They are all plant-based vegan with an emphasis on the plants. The recipes are light on the highly-processed ingredients which is great! Some of the recipes I'll be trying include Spicy Garlic Edamame, Kimchi Noodle Skillet, Miso Green Beans & Tofu, Best Kale Caesar Salad, and Sriracha Tofu Breakfast Sandwich. Don't those all sound delicious?! The introductory pages contain a lot of research on plant-based diets and their power to prevent and reverse type 2 diabetes. There are also some menu planning pages to make it easier to get started with this way of eating. If you're at all interested in plant-based eating, check this book out.

[Gina · Rating 4 out of 5]

Sharon Palmer is a Registered Dietician who has obviously done a lot of research into diabetes and plant based meals. These 100 recipes are all plant based which I really appreciated. Our health as a whole would be so much better if we all eat meatless meals weekly if not daily. I do not have diabetes but I am a nurse and I do have a desire to eat healthy and live without diabetes and heart disease. I tried several of the recipes and they were all easy to make and delicious. I am definitely adding this cookbook to my collection. And please remember, you don't have to be vegan or even vegetarian to enjoy these meals!

[Amelia Vegan · Rating 5 out of 5]

This book has everything for a balanced day full of nutrients and flavour!
Breakfast and lunch and dinner with variations of recipes and plant proteins listed helpfully.
There was this simple raspberry hibiscus iced tea that instantly made me thirsty for it and I know I'll be making that first thing to satisfy my craving 😋

[Jeff Guillory · Rating 3 out of 5]

I was looking for some vegetable recipes. There were some good ones within.

[Sarah · Rating 3 out of 5]

Not as exciting as I thought, a bit bland

[Online Eccentric Librarian · Rating 4 out of 5]

More reviews (and no fluff) on the blog http://surrealtalvi.wordpress.com/

This is a nicely presented book with a decent range of recipes: from plant-based versions of traditional favorites to international recipes with new flavors to try. Every third or fourth recipe has a photograph and the directions are easy to follow. Of note, this is not an SOS (salt/oil/sugar) specific plan and nearly every recipe includes oils like olive or sesame. That said, the recipes are all healthy and should greatly help diabetics manage and even begin to reverse the condition without feeling deprived.

The book breaks down as follows: An introductory section about why plant-based eating is so healthy and works to reverse diabetes (plants: mighty protectors of health, a plant-based diet to stop diabetes, planning your diabetes fighting plant-based diet, tools for everyday plant strong eating, sample one week plant based meal plan) and a second section with the recipes. The recipes have a traditional break down of: breakfast, appetizers and drinks, soups and stews, salads, bowls, sandwiches, tacos, main dishes, sides, dressings and sauces, desserts. There are an index and references in the back.

The book is full color and includes photographs of several recipes (though less than half). Each recipe is a full page with large typeface. There is a color title, an introduction describing the recipe, and then the usual prep time/cooking time/total time/servings. The ingredients are on the left in italics, in order of use. The steps are in the right in numbered and paragraph form. The paragraphs can get overly long in some recipes and feel more like for graphical/presentation reasons rather than being broken up for ease of use that might make the recipe look overly long or take up too much space. At the bottom in smaller font italics are very useful notes that include substitutions (e.g., for gluten free) or info on where to find certain items that might not be in a small market (such as liquid smoke). There are often useful alternatives such as cooking an ingredient in the oven instead of the stove top.

Recipes include: smoky tempeh bacon, garden chili bowl, kimchi noodle skillet, penne with beans and greens, whole grain waffle, roasted asparagus with sorghum salad with harissa vinaigrette, carrot mushroom loaf with green onion sauce. creamy chickpea curry, purple power smoothie, classic vegan whole grain cornbread, and many more.

For me, my concern was more about the amount of fat and oils since I prefer not to use either and I still have concerns about their safety. E.g., recipes can have as much as 22g of fat per servings (especially if they have avocado in them). I don't think most diabetics will have this issue and certainly the oils (which are used mostly to add flavor in the form of grilling/roasting) tend to be in smaller amounts such as a teaspoon. Those interested in SOS (no oils) can omit the oils but they won't have the flavor and crispness the oil brings, of course.

My other concern is that the servings are broken down very small to make lower/more favorable numbers. E.g., a recipe with 3 potatoes and 2 carrots breaks down into 6 servings of 1/2 a cup each. That seemed fairly small and so I had to find another recipe or two or add several other items such as a salad or fruits and then freeze the rest of the tiny servings in little bags. That said, smaller serving sizes are much better for diabetics and will help keep weight under control.

I first tried the tahini-ginger dressing. It had a nice Asian flavor that relied heavily on the ginger for taste (the tahini added a peanut-like texture and base flavor). It was an easy item to make for a quick salad. I then tried the whipped heirloom carrots and potatoes with basil. That recipe mashes the carrots and tomatoes with garlic and basil (I omitted the 1-1/2 tablespoons of oil here) for a very filling and tasty side dish.

In all, plant-based diets are HUGE for diabetics (and heart disease, etc.). This is a nicely presented recipe book full of good information and decent recipes. They don't contain exotic ingredients and the author either gives you a recipe or directions on where to get more uncommon items. Reviewed from an advance reader copy provided by the publisher.

[Angie · Rating 4 out of 5]

The Plant-Powered Plan to Beat Diabetes

This plant powered plan is all plants as far as I could tell, or at least up to vegetarian standards. There is a lot of info from the author, who is a double certified doctor and a trained chef. She knows what plants to use and when to use them.

There are recipes for all the means, plus some delicious looking fruit recipes for dessert. I love steak, but I love veggies just as much. I found many recipes that look like they’d be great for someone that leans more toward plant based than meat.

I’d recommend this book to anyone that needs to get their health under control, especially if having out of control sugar or cholesterol!! These are easy adjustments to your diet that you can make a few days a week to lower the chance of permanent damage caused by food choices.

I was given a copy of this book in exchange for an honest review by Netgalley.