Mark,

I agree with your assessment of refined sugars. There is nothing good to come from them. Childhood diabetes has run rampant in our culture of sweets and pop. I used to believe the unrefined sugars (i.e. brown sugar, turbinado, honey, etc.) were not as bad but in the case of diabetes, the only sugar that is acceptable is fruit.

For protein, tofu is one vegetable that has a considerable amount. Soy protein is not the best for people with liver issues, though. Tofu comes in many forms and can be substituted for yogurt in smoothies even.

Ed