Eating a mostly plant-based diet could be the key to reversing diabetes. This, according to Kuni Frith-Black, executive director of the Bermuda Diabetes Association, along with creating a more sustainable environment is a great reason for many Bermudians to try out a vegetarian diet.According to Mrs Frith-Black, 1 in 4 people in Bermuda, or approximately 13,000 of our population, have diabetes or at risk of becoming diabetic.“Eating a vegetarian diet is so helpful for people with diabetes it can actually help reverse the disease,” she says.“You lose weight, decrease blood sugar levels, increase circulation in the body all of this is attainable with a healthy diet and exercise. It's a wonderful way to reverse diabetes.”And as we celebrate Vegetarian Awareness Month this month it is a great time to try out a vegetarian diet, which doesn't have to be boring and bland or filled with meat-substitute products, adds Mrs Frith-Black.It's also about trying something different and getting away from the normal high fat diet that many of our Bermudian meals are known for.From fried chicken to the buffet-style eating to pre-packaged meals that are full of sodium and preservatives and have long been the go-to for quick, easy meals, obesity is becoming an epidemic on the Island for both young and old.“There are many people who claim to me that eating fast food or packaged food is cheaper, but it isn't as I've done the research,” claims Mrs Frith-Black. “It's just an excuse. We pay in the long run for eating comfort food and we compromise our health.”Gaining weight, and all of the health disasters that come along with it, including increased cholesterol, heart and kidney disease, and raised glucose levels can all lead down the path to diabetes.But how can you make a vegetarian meal more exciting and still stick to a healthy diet?“Cook outside of the realms of what you are used to,” says Mrs Frith-Black. “For people who find it difficult to make the transition, try to reduce the amount of animal products in small amounts. Start with small steps. Try going meatless one night a week, then add another day. But consciously cut out white rice and pasta and eat more salads with meals or for lunch. Add things like fish that contain the omegas like trout, salmon and tilapia which are cleaner fish and aren't as high in mercury.”Add to your pantry staples like heart healthy fats such as safflower and canola oils and swap high-fat cheese for the low fat, pre-shredded kind and add wholewheat pastas, breads and brown rice to your grocery cart, she adds.“Buy local products as much as you can and support local farmers,” she says. “It's healthy for your body and for the environment. The Farmer's Market starts up again in November and it is very accessible with all the parking now at Bull's Head.”And if you can't find what you want at the Farmer's Market grow your own.“Container gardens and back yard gardening are so simple. Plant fruit trees in your garden loquat, papaya all the trees that we grew up with as children. Just planting them in your back yard makes you and your environment healthier.”And, what you can't eat, she says, share with your neighbours.“People are finding it difficult right now as groceries are so expensive. In the past our ancestors didn't have a lot of money but they would trade their resources it's a bit like history repeating itself. There's a certain level of ignorance that comes with living in a modern world,” she says.Along with a healthy diet, it can't be stated enough how important it is to add exercise into your daily routine just a half hour brisk walk every day, Mrs Frith-Black advises.“People think that diabetes is a death sentence,” she says. “They don't want to get checked out of fear that they might have the disease.“But diabetes is a non-communicable disease that can be prevented.”The Diabetes Association is currently running free health checkups across the Island. The Health Tune-ups test for the signs of diabetes and help to educate those who may be at risk.Now is the time to take control of your health and change eating habits for the benefit of both you and your children, and a vegetarian diet is a great place to start.“We encourage a vegetarian diet as much as possible because we know it works,” says Mrs Frith-Black.For an inspiring vegetarian meal, try out the recipe below provided by the Bermuda Diabetes Association.For more information about the Health Tune-ups visit www.bermudadiabetes.org.***Chickpea BurgersIngredients1 19-ounce can organic chickpeas thoroughly rinsed2 scallions trimmed and sliced1 egg2 tablespoons oat flour1 tablespoon fresh oregano1 tablespoon fresh rosemary, finely chopped½ teaspoon ground cumin¼ teaspoon sea salt¼ teaspoon fresh ground black pepper2 tablespoons extra virgin olive oilPreparationPlace chickpeas, scallions, egg, oregano, cumin, rosemary, sea salt and black pepper in a food processor and pulse until a coarse mixture forms, scrape the sides of the food processor occasionally to blend mixture well. Be sure that the mixture holds together when pressed.Form mixture into balls and cover with flour and press out into patties. Heat a non-stick skillet over medium heat and add olive oil. Place patties into skillet and fry until golden brown on both sides.To make a healthy lunch or dinner, add a side salad and vinaigrette dressing.