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Diet and diabetes: Recipes for Success

Diet and diabetes: Recipes for Success

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Published by Vegan Future
A plant-based diet can dramatically improve the health of people with diabetes. This Physicians Committee for Responsible Medicine booklet tells you how. Includes recipes for Pasta with Lentil Marinara Sauce, Cherry Tomato and Brown Rice Salad with Artichoke Hearts and Berry Mousse.

Download as a pdf from

This booklet is also available in the Spanish language

Please consider making a donation to PCRM
A plant-based diet can dramatically improve the health of people with diabetes. This Physicians Committee for Responsible Medicine booklet tells you how. Includes recipes for Pasta with Lentil Marinara Sauce, Cherry Tomato and Brown Rice Salad with Artichoke Hearts and Berry Mousse.

Download as a pdf from

This booklet is also available in the Spanish language

Please consider making a donation to PCRM

More info:

Categories:Types, Recipes/Menus
Published by: Vegan Future on Jan 30, 2010
Copyright:Attribution Non-commercial


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Diabetes Basics
n the past ew years, much o what we thought weknew about diabetes has been turned on its head. Newunderstanding o the nutritional causes o diabetes givesus the power to keep it rom occurring or to turn it around.Here is what is supposed to happen: Our bodies turn starchy and sweet oods into glucose or our muscle cells to use or uel.Insulin, a hormone made in the pancreas, ushers glucose intothe cells. People with type 2 diabetes, the most common type,
Diet and Diabetes:
Recipes or Success
generally have enough insulin. However, their cells becomeresistant to it, leaving too much glucose in the bloodstream,where it can cause problemsOver the short run, people with uncontrolled diabetes may eel tired, thirsty, urinate requently, and notice blurred vision.In the long run, they are at risk or heart disease, kidney problems, vision loss, nerve damage, and other diculties.
Dietary Approaches to Diabetes
Diabetes diets typically call or portion control, carbohydratelimits and, or those who are overweight, calorie restrictions.Fortunately, there is another way.
Low-at, plant-based dietsare ideal or diabetes
and the conditions associated withit, such as heart disease, weight gain, high cholesterol, andhigh blood pressure. And, they oer the nice advantage o not requiring any weighing or measuring o portions. Goinghungry is not necessary!Te old approach had us cutting down on carbohydrates. It’strue that overly processed carbohydrates—those made withsugar or white our, or example—are poor choices. However,delicious unprocessed or minimally-processed oods, suchas potatoes, rice, oats, beans, pasta, ruit, and vegetables,were the main part o the diet in countries where peoplewere traditionally t and trim and where diabetes wasrare. Unortunately, highly processed carbohydrates andaordable meat and cheese dishes have moved in, and nowwe have a worldwide type 2 diabetes epidemic.A low-at vegetarian approach recognizes that whole-oodcarbohydrates are ne; it’s the at in our diets that is the problem.New inormation suggests that at in animal products and oilsintereres with insulin’s ability to move glucose into the cells.
Eating less at reduces body at. Less body at allows insulin todo its job.
However, choosing skinless chicken, skim milk and baked fsh is not enough o a change or most people tobeat diabetes.
Te new approach eliminates atty oods and animal protein,such as meats, dairy products, and oils, and oers unlimitedgrains, legumes, ruits, and vegetables. One study ound that
21 o 23 patients on oral medications and 13 o 17 patients oninsulin were able to get o o their medications afer 26 days ona near-vegetarian diet and exercise program.
During two- andthree-year ollow-ups, most people with diabetes treated withthis regimen have retained their gains.
Te dietary changes aresimple, but proound, and they work.A 2006 study, conducted by the Physicians Committee orResponsible Medicine with the George Washington University and the University o oronto, looked at the health benets o a low-at, unrened, vegan diet (excluding all animal products)in people with type 2 diabetes.
Portions o vegetables, grains,ruits, and legumes were unlimited. he vegan diet groupwas compared with a group ollowing a portion-controlled,higher-at diet based on American Diabetes Association (ADA)guidelines. Te results o this 22-week study were astounding:
Forty-three percent o the vegan group and 26 percent o the ADA group reduced their diabetes medications. Amongthose whose medications remained constant, the vegangroup lowered hemoglobin A1C, an index o long-termblood glucose control, by 1.2 points, three times the changein the ADA group.
he vegan group lost an average o about 13 pounds,compared with about 9 pounds in the ADA group.
Among those participants who didn’t change their lipid-lowering medications, the vegan group also had moresubstantial decreases in their total and LDL cholesterollevels compared to the ADA group.
his study illustrates that a plant-based diet candramatically improve the health o people with diabetes.It also shows that people ound this way o eating highly acceptable and easy to ollow.
ype 1 Diabetes and Diet
While people with type 2 diabetes can ofen reduce, andsometimes eliminate, medications when they lose weight andood and exercise are better controlled, those with type 1 diabeteswill always need insulin. Even so, a good diet can minimize theamount o insulin required. ype 1 diabetes, ormerly called“childhood onset diabetes,” occurs when the pancreas stopsproducing insulin. Te cause o type 1 diabetes remains elusive.Several studies have implicated cow’s milk consumption as apossible contributor.
When milk consumption patterns wereexamined across various nations, there was a strong correlationwith the incidence o type 1 diabetes. It may be that milk proteins cause an autoimmune reaction in which the body mistakenly attacks its own insulin-producing cells. For thisreason, among others, the American Academy o Pediatricsno longer recommends unmodied cow’s milk or inants.When breast-eeding women ingest dairy products, the cow’smilk proteins end up in their own breast milk. For this reason,breasteeding mothers may do well to avoid cow’s milk untilmore research is completed
Te Remarkably-Simple New Dietary Approachto Diabetes:
Give It a 3-Week Trial. What HaveYou Got to Lose?
1. Begin a Vegan Diet: Avoid Animal Products.
diet has no animal products at all: No red meat,poultry, pork, sh, dairy products, and eggs. Why? Animalproducts contain
at, which is linked to heart disease,insulin resistance, and certain orms o cancer. Tey also containcholesterol and, o course, animal protein. It may surprise youto learn that diets high in animal protein can aggravate kidney problems and calcium losses. All the protein you need can beound in whole grains, legumes, and even vegetables: that’swhere strong horses, bulls, and elephants get their protein.
2. Avoid Added Vegetable Oils and Other High-Fat Foods.
 Although vegetable oils are healthier than animal ats, youwill still want to keep them to a minimum. All ats and oils arehighly concentrated in calories. A gram o any at or oil containsnine calories, compared with only our calories or a gram o carbohydrate. Te amount o at we really need each day is quitesmall and readily available by eating whole oods.Avoid oily toppings and oods ried in oil. Limit olives,avocados, nuts, and peanut butter. Read labels, and choose oodswith no more than 2–3 grams o at per serving.
3. Favor Foods with a Low Glycemic Index.
Te glycemic index identies oods that increase blood sugarrapidly. Tis handy tool allows you to avor oods that havemuch less eect on blood sugar.
Quick Glycemic Guide
(enjoy)White or wheat breadMost cold cerealsWatermelon, pineappleBaking potatoesSugar Pumpernickel, rye,multigrain, or sourdough breadOld-ashioned oatmeal,bran cerealsMost ruitsSweet potatoesPastaRice, barley, couscous,quinoaBeans, peas, lentilsMost vegetables 
4. Go High-Fiber.
Aim or at least 40 grams o ber each day. Choose beans, vegetables, ruits, and whole grains (e.g., whole wheat pasta,barley, oats, quinoa). Aim or at least 3 grams/ber perserving on labels and 10 to 15 grams per meal. Start slowly.Expect a change in bowel habits (usually or the better).
Gassiness rom beans can be minimized with small servingsand thorough cooking.
5. Focus on the “New Four Food Groups.”
Enjoy unlimited whole grains, legumes (beans, lentils, peas),ruits and vegetables. Modest amounts o nonat condiments,salad dressings, nuts, and seeds also ne. See the resourcesbelow or more inormation.
A note on vitamin B12:
Tose ollowing a diet ree o animalproducts should take a B12 supplement o 5 micrograms per day.Any common daily multiple vitamin will provide this amount.
Additional Resources
For more inormation, visit these Web sites or pcrm.org/shop
(ry the Meal Planner ool)
(Weekly Web-casts, with our coreclasses on type 2 diabetes)
(Message Board and otherresources)
Dr. Neal Barnard’s Program or Reversing Diabetes: TeScientically Proven System or Reversing Diabetes Without Drugs
by Neal D. Barnard, M.D.
A New Approach to Nutrition or Diabetes
Breaking the Food Seduction: Te Hidden Reasons Behind Food Cravings—and Seven Steps to End Tem Naturally
by Neal D. Barnard, M.D.
Te McDougall Quick & Easy Cookbook: Over 300 DeliciousLow-Fat Recipes You Can Prepare in Fifeen Minutes or Less
 by John A. McDougall, M.D., and Mary McDougall
Pasta with Lentil Marinara Sauce
1 pound pasta o choice1 jar (26 ounces) at-ree, low-sodium, tomato-based pastasauce1 can (15 ounces) lentils, rinsed and drained1/2 cup dry red wine (can be nonalcoholic) or low-sodium vegetarian brothSalt to tasteFreshly ground black pepperCook the pasta according to package directions.Meanwhile, combine the pasta sauce, lentils, and wine or brothin a medium saucepan. Heat gently and season with the saltand pepper. Serve over the drained pasta.Makes 5 servings
Per serving: 470 calories, 19 g protein, 91 g carbohydrates, 9 g sugar, 2 g totalat, 3% calories rom at, 0 mg cholesterol, 8 g ber, 173 mg sodium.
Cherry omato and Brown Rice Salad withArtichoke Hearts
Tis delicious salad is a complete meal and is a great picnic orpotluck dish. Because neither tomatoes nor rice benet romrerigeration, it should served at room temperature.3 cups warm brown basmati rice6 ounces marinated artichoke hearts, rinsed in hot water,drained, and sliced1 cup chopped scallions1 1/2 pounds red, yellow, or mixed cherry tomatoes, halved1/2 cup chopped resh basil1/2 cup at-ree Italian dressing3 tablespoons lemon juice2 cloves garlic, crushed1/4 teaspoon saltFreshly ground black pepper to taste1 head crisp lettucePlace the rice in a large salad bowl and add the artichokehearts, scallions, tomatoes, and basil. Mix gently.Combine the Italian dressing, lemon juice, garlic, salt, andpepper in a small bowl or jar. Whisk or shake until wellblended. Pour over the salad and mix gently. Serve on beds o lettuce on individual plates.Makes 6 servings
Per serving: 153 calories, 4 g protein, 32 g carbohydrates, 3 g sugar, 1 g totalat, 6% calories rom at, 0 mg cholesterol, 4 g ber, 376 mg sodium
Berry Mousse
Tis is so easy that it’s hardly a recipe! Your blender does mosto the work. Tis can be eaten as a pudding or used as a top-ping or ruit.1 package (12.3 ounces) reduced-at extra-rm silken tou,crumbled2 3/4 cups thawed rozen unsweetened berries o choice3 tablespoons sugar or 2 tablespoons agave nectar1 tablespoon berry liqueur (optional)Blend the tou, berries, sugar or agave nectar, and liqueur, i using, in a blender or ood processor until smooth. Spoon into4 pudding dishes and rerigerate until chilled.Makes 4 servings
Per serving: 123 calories, 7 g protein, 24 g carbohydrates, 17 g sugar, 1 g totalat, 5% calories rom at, 0 mg cholesterol, 3 g ber, 89 mg sodium
Recipes rom
Dr. Neal Barnard’s Program or Reversing Diabetes: heScientically Proven System or Reversing Diabetes Without Drugs
by NealD. Barnard, M.D. Recipes by Bryanna Clark Grogan.
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