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Sanofi Canada

2905 Place Louis-R.-Renaud
Laval, Quebec, H7V 0A3

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Content :

What About Vegetarian or Vegan Diets?

Vegetarian or vegan diets offer many good benefits, such as:


Keeping you at a healthy weight. Staying at a healthy body weight can help to keep your blood glucose levels under control, which can help to reduce your risk of diabetes complications. Vegetarian and vegan diets are often lower in calories than non-vegetarian diets, which can help keep your weight down.

Improving blood glucose control and insulin response. Vegetarian or vegan diets include vegetables, fruits, whole grains, legumes and nuts. All of these foods can improve blood glucose control and make your body more responsive to insulin. These effects could reduce the need for medication and lower your risk of diabetes-related complications.

Reducing your risk of cardiovascular disease. Vegetarian and vegan diets are usually low in cholesterol and saturated fat and high in fibre, which can reduce your risk of cardiovascular disease. People with diabetes are at higher risk of cardiovascular disease, so reducing your risk is a great step.

If you're considering a vegetarian or vegan diet, speak to a dietitian/nutritionist. Together you can work to create a healthy eating plan that will ensure you get all the nutrients you need.

Looking for some recipe ideas? Here are a few of our favourites:


Chickpea Hummus


1 ½ cups (375 ml) cooked chickpeas OR one 14 fl oz (398 ml) can canned chickpeas, rinsed and drained
1/3 cup (75 ml) tahini paste
1 clove garlic, minced
1/4 cup (50 ml) fresh lemon juice
3 tbsp. (45 ml) vegetable oil
1/2 tsp. (2 ml) ground cumin
1 tsp. (5 ml) salt
1/3 cup (75 ml) water
1/2 tsp. (2 ml) hot pepper sauce


PLACE chickpeas in a blender or food processor with tahini, garlic, lemon juice, oil, cumin and salt.
PUREE, adding just enough water to make the mixture creamy and smooth (may need more than 1/3 cup).
ADD hot pepper sauce.

Nutritional Information (Per Serving)
Calories: 107
Protein: 3.2 g
Sodium: 204 mg
Fibre: 1.7 g
Fat: 7.4 g
Carbohydrates: 8 g

Black Bean Burgers


1 can 19 fl oz (540 ml) black beans, rinsed and drained
1 cup (250 ml) cooked brown rice
1 small onion, chopped
2 green onions, finely chopped
1/2 tsp. (2 ml) Tabasco sauce (optional)
1 egg
1/4 cup (65 ml) breadcrumbs
6 tbsp. (90 ml) salsa (divided)
4 hamburger buns
1/4 cup (65 ml) low-fat plain yogurt
4 Romaine lettuce leaves
1 avocado, sliced (optional)


IN a large bowl, coarsely mash beans with a potato masher or fork. Add rice, onions, Tabasco sauce (if desired), egg, breadcrumbs and two tablespoons of salsa. Mix well.
DIVIDE mixture into 4 and form into patties each about 1-inch thick.
PREHEAT oven to 350°F (180°C). Meanwhile, cook over medium heat on a non-stick pan for 4-5 minutes each side or until lightly browned. Transfer to a pan and cook in preheated oven for 10 minutes.
IN a small bowl, combine remaining salsa and yogurt. Serve with lettuce and avocado (if desired) as a condiment to your burger.

Nutritional Information (Per Serving)
Calories: 372
Protein: 18 g
Sodium: 429 mg
Fibre: 10 g
Fat: 5 g
Carbohydrates: 65 g

Lentil Potato Spinach Soup


1 cup (250 ml) dry green lentils
2 tbsp. (30 ml) vegetable oil
1 tbsp. (15 ml) minced garlic
2 medium onions, chopped
2 cups (500 ml) reduced sodium vegetable stock
2 tbsp. (30 ml) chopped fresh parsley
1 - 10 oz. pkg (285 g) frozen spinach, thawed and chopped finely
2 medium potatoes, cubed
Salt and pepper to taste
1/4 cup (65 ml) fresh lemon juice


COVER lentils with water in a medium saucepan. Bring to boil, cover and simmer for 20 minutes. Set aside. Drain liquid.
SAUTE onions in a large saucepan until browned. Add vegetable (or chicken) stock, lentils and remaining ingredients except lemon juice.
COOK mixture for about 1 hour until lentils and potatoes are tender.
PUREE ¼ of total soup and return to saucepan.
STIR in lemon juice just before serving.

Nutritional Information (Per Serving)
Calories: 285
Protein: 17 g
Sodium: 79 mg
Fibre: 8 g
Fat: 6 g
Carbohydrates: 45 g