How to Follow a Low Glycemic Vegan Diet: A Step by Step Plan

How to Follow a Low Glycemic Vegan Diet:  Step by Step Plan

You’ve decided to give this whole “low glycemic vegan diet” thing a whirl after your favorite pair of jeans started feeling a bit snug. Never mind that you have no idea what “glycemic” means or that you once ate an entire wheel of brie in one sitting. You’re doing this, and you’re going to crush it. Just follow these simple steps: throw out everything in your fridge, restock it with strange and unfamiliar foods, and transform into a paragon of virtue and health overnight. Your friends won’t even recognize you. They’ll squint at your glowing visage, blink twice, and ask if you’re a long-lost Hemsworth sibling. You’ll smile beatifically, munch on a sprout, and float off on a cloud of nutritious superiority, leaving everyone in stunned silence at your effortless transition to clean eating guru. Low glycemic veganism, here you come! Now, let’s get started.

What Is a Low Glycemic Vegan Diet?

How to Follow a Low Glycemic Vegan Diet: A Step by Step Plan

So you want to go vegan, but also watch your blood sugar? Boy, do we have the diet for you. The low glycemic vegan diet is all the rage these days with the hippest of hipsters.

What is this strange beast, you ask? In short, it’s a plant-based diet focusing on foods that won’t cause your blood sugar to spike. Think chickpeas instead of white rice, and steel cut oats instead of Fruit Loops. The low glycemic vegan diet aims to keep your energy and mood on an even keel by avoiding the sugar highs and crashes.

Following this diet, your daily menu might look something like this:

Breakfast: Overnight oats with nut milk, nuts and berries

Lunch: Lentil soup and a kale salad

Dinner: Tofu veggie stir fry over quinoa noodles

Snacks: Hummus and veggie sticks, nut butter on whole grain bread

See? Doesn’t that just sound delightful? Ditch the donuts and get on the low glycemic vegan bandwagon. Your waistline and mood swings will thank you, even if your sweet tooth doesn’t. All aboard! Next stop, improved health and steady energy. Beep beep!

Benefits of a Low Glycemic Vegan Diet

How to Follow a Low Glycemic Vegan Diet: A Step by Step Plan

So you’ve decided to hop on the low glycemic vegan diet bandwagon. Congrats, your waistline and conscience will thank you! Before you know it, you’ll be glowing from the inside out.

A low glycemic vegan diet has some sweet perks. For one, say goodbye to the 3 pm sugar crash. Steady energy and focus are just around the corner. Your mood may even get a boost from all those happy plant hormones.

Craving a burger? This diet squashes cravings and reduces appetite. Apparently, plants are pretty filling. Who knew? While we’re on the subject, have you seen the price of beef lately? A low glycemic vegan diet is easy on the wallet. Cha-ching!

Heart Disease and diabetes don’t stand a chance against this diet. Your risk of chronic disease will plummet. You’ll be as fit as a fiddle in no time.

Before you race off to the nearest farmers market, a word of warning. This diet requires some effort. You may need to eat more often to meet your needs. But don’t worry, the planet will thank you for reducing your carbon footprint. Every little bit helps!

In all seriousness, a low glycemic vegan diet has significant benefits. With some planning, you’ll be well on your way to better health and a clear conscience. Now, how’s that for motivation?

Foods to Focus On: Leafy Greens, Healthy Fats and Smart Carbs

Leafy Greens: The Greener the Better

Leafy greens are the foundation of any good vegan diet, low glycemic or otherwise. The more varieties the merrier – kale, spinach, arugula, Swiss chard, beet greens, collard greens, etc. Packed with vitamins A, C and K, leafy greens are nutritional powerhouses. They’re also high in fiber but low in calories, so fill up your plate and chow down.

Who needs bacon when you’ve got kale chips? Romaine lettuce wraps? Swiss chard fritters? Get creative in the kitchen and you’ll never miss the meat. Leafy greens are endlessly versatile, so try sautéing them, blending them into soups, or massaging them for salads. If eating a mountain of leaves doesn’t appeal, add them to smoothies for a nutrition boost you’ll never detect.

Healthy Fats: Nuts, Seeds and Avocados

Healthy fats provide energy and help you absorb fat-soluble vitamins. Focus on nuts, seeds, nut butters, and avocados. Almonds, walnuts and cashews are protein-packed, while chia and flax seeds are high in omega-3 fatty acids.

Guacamole – need we say more? Mash an avocado and season with lime juice, chili, cilantro and salt for a quick dip, spread or sandwich topping. Nut butters are also versatile and portable. Swap peanut butter for almond or cashew butter in your favorite recipes.

Smart Carbs: Whole Grains, Starchy Veggies and Legumes

Choose complex carbohydrates with fiber like quinoa, farro, potatoes, beans and lentils. They digest slowly, preventing blood sugar spikes. Whole grains are high in B vitamins, magnesium and selenium. Starchy veggies and legumes provide potassium, folate and plant-based protein.

Experiment with ancient grains, roast potatoes with rosemary, make a lentil curry over rice. Your options are endless. Just watch your portion sizes, choose minimally processed options and avoid added sugar. A balanced low glycemic vegan diet can be delicious and satisfying when you focus on nutritious whole foods.

Foods to Limit: High Sugar Fruits, Starchy Veggies and Processed Grains

The Forbidden Fruit

We all know that one friend who considers themselves an amateur nutritionist after watching a documentary on Netflix. They prance around, wagging an accusatory finger at that banana you’re eating, clucking their tongue in faux concern over your skyrocketing blood sugar. But fret not, dear reader, for in this section we shall arm you with the knowledge to combat such foolishness.

When following a low glycemic vegan diet, you’ll want to limit high sugar fruits like bananas, mangoes and grapes that may spike your blood glucose. However, telling someone to cut out fruit altogether is utter poppycock. Fruit contains fiber, vitamins and nutrients essential for health. An apple a day may keep the doctor away, but so will a kiwi or clementine. Moderation is key.

Starchy vegetables like potatoes, corn and peas should also be consumed in moderation. While delicious and satiating, they rank higher on the glycemic index. However, a small serving of mashed potatoes or corn on the cob won’t instantly transform you into a pre-diabetic. Balance is everything.

Finally, steer clear of refined and processed grains like white bread and pasta which have had most nutrients stripped away, leaving empty carbs that digest quickly. However, an occasional indulgence in a croissant or slice of pizza won’t do irreparable harm. Deprivation often leads to feelings of resentment and ultimately giving up.

The low glycemic vegan diet need not be an exercise in perfection or purity. With moderation and balance, you can enjoy a sustainable healthy diet and the occasional treat. So go ahead, have that banana. Your friend will get over it.

A Sample Low Glycemic Vegan Meal Plan

How to Follow a Low Glycemic Vegan Diet: A Step by Step Plan

So you’ve decided to give this whole “low glycemic vegan diet” thing a go, have you? Well aren’t you just a trendy little health nut. Get ready to dine on beans, greens and everything in between. Hope you don’t have any plans for the next few months because you’ll be spending all of your free time soaking chickpeas and sprouting quinoa.

Just kidding. Following a low glycemic vegan diet doesn’t have to be complicated. Here’s a sample meal plan to get you started:


  • 1 cup steel cut oats with almond milk, topped with 1/2 cup berries
  • 1/2 cup cooked lentils seasoned with turmeric and cumin


  • Massaged kale salad with carrots, cabbage, edamame and a lemon tahini dressing
  • 1 cup cooked farro or brown rice


  • Black bean burritos with salsa and guacamole
  • Roasted broccoli with garlic


  • Hummus and veggie sticks
  • Trail mix with nuts, seeds and unsweetened coconut
  • Fresh fruit with nut butter

See, that wasn’t so bad! Stick to whole foods like grains, legumes, fruits and vegetables. Keep portions in check and avoid highly processed snacks and you’ll be well on your way to lowering your blood sugar and embracing your inner vegan health nut. Now if you’ll excuse me, I have a quinoa patch to harvest.

Tips for Dining Out on a Low Glycemic Vegan Diet

Don’t be afraid to ask questions

When dining out, don’t be shy about asking your server for ingredient info or if a dish can be made vegan and low glycemic. Speak up – your diet is important and worth a few extra minutes of the kitchen’s time. If they look at you like you have three heads, just smile, stay polite but firm, and suggest some simple swaps to make a menu item fit your needs. You’re paying for the meal, after all.

Scan that menu like a hawk

Peruse the menu for hidden animal products – scan for eggs, dairy, honey and other no-nos. Check salad dressings, marinades and garnishes too. Don’t assume the veggie burger is vegan or that the stir fry isn’t coated in honey. Ask about oil used for frying. Look for safe starches like sweet potatoes, squash and legumes. If needed, request extra veggies in place of high-carb sides.

Come prepared for emergencies

Stash protein bars, nuts or other snacks in your bag in case safe options are scarce. Don’t arrive starving, either – you’ll be more tempted to cave in and order whatever looks good. Do some research ahead of time and have a few go-to meals in mind based on the cuisine. Call it a cheat sheet for your cheat meal.

Enjoy yourself!

Dining out should be an enjoyable experience, so do your best to not get too stressed over limited options or less-than-helpful staff. Focus on the company and conversation. Get an appetizer to share, ask for an extra side of veggies and fill up on those. Remember why you chose this lifestyle – your health and values are worth a few compromises. Stay positive – there’s always next time!

Low Glycemic Vegan Snack Ideas to Keep You Satisfied

The Snack Drawer of Doom

Raid your pantry for some low-glycemic vegan snacks to satisfy those between-meal cravings. But beware the Snack Drawer of Doom—that black hole where good intentions disappear and empty calories emerge.

Avoid the lure of chips, pretzels and sugary granola bars. Those won’t do your blood sugar or waistline any favors. Instead, try:

  • Raw nuts like almonds, walnuts or pecans. Full of protein and healthy fats, a small handful will satisfy. But don’t inhale the whole bag—portion control is key.
  • Dried fruit with no added sugar like raisins, apricots or unsweetened coconut flakes. Naturally sweet but still low glycemic.
  • Hummus and veggie sticks. Dip celery, carrots and cucumbers in protein-packed hummus.
  • Dark chocolate. At least 70% cocoa, a few squares will satisfy your chocolate craving with less sugar.
  • Olives. Salty, briny and delicious. But go easy, they’re high in sodium.

Following a low-glycemic vegan diet requires planning and the willpower to avoid temptation. But with the right snacks on hand, you can satisfy your cravings without sabotaging your progress. Stay out of the Snack Drawer of Doom and you’ll be well on your way to better health and maintaining stable energy levels. The snacks you choose can make or break you!

Common Mistakes to Avoid

Don’t Get Hangry

We’ve all been there. You’re cranky, irritable, and just need to eat something before you snap at the next person who asks you a question. On a low glycemic vegan diet, hanger is a real risk if you don’t stay on top of your meal schedule. Unlike a steak, beans and rice won’t exactly fill you up and satisfy you in the same way.

To avoid hanger and subsequent bad decision making, you’ll need to graze steadily throughout the day. Have snacks on hand for emergencies, like nuts, fresh or dried fruit, hummus and veggie sticks. Don’t go longer than 3-4 hours without eating. Your coworkers and family members will thank you.

Read the Fine Print

Just because something says “vegan” on the label doesn’t mean it’s good for you or low glycemic. Watch out for highly processed meat and dairy substitutes, which are often full of sugar, fat and weird additives. Stick to whole foods like grains, legumes, fruits and vegetables, and avoid anything with a long list of ingredients you can’t pronounce.

Don’t Get Discouraged

Going  Vegan  and low glycemic at the same time can be challenging. There will be hiccups, slip-ups, and times you just want to throw in the towel and order a pizza. Don’t be too hard on yourself. Every meal is an opportunity to start over and make a healthy choice. Connecting with a community of like-minded folks can help keep you motivated and accountable. Over time, it will get easier – just stick with it!

Making a lifestyle change is difficult, but avoiding these common mistakes will set you up for success on a low glycemic vegan diet. Stay fed, read labels, and keep your eyes on the prize. You’ve got this! Now go have a snack.


So there you have it, a comprehensive guide to eating like a smug, self-righteous vegan hipster. You’ve now got the tools to craft artisanal nut-based cheeses, whip up quinoa bowls with more ingredients than you can pronounce, and bake gluten-free cookies that taste like cardboard. Your friends will surely appreciate the unsolicited lectures on the evils of industrial agriculture and the health benefits of chia seeds. When eating out, be sure to ask if the chef can make you something off-menu, then send it back twice. Most importantly, remember that you’re better than everyone else because you don’t eat honey. Now go forth, spread the good word about plant-based living, and make sure to document every single meal on Instagram.

Follow Me

Leave a Comment