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September 24, 2009, 3:00 pm
A Vegan Chef’s Avocado Recipes for Diabetes

By Tara Parker-Pope
This weekend, top doctors and chefs will gather at New York’s Jacob K. Javits Convention Center to offer
health and cooking advice for people with diabetes.
The expo, part of a series sponsored by the American Diabetes Association, presents a unique opportunity for
people with Type 1 or Type 2 diabetes to learn more about managing their disease. The event will include
cooking demonstrations, eye and foot screenings and fitness information
Among those taking part is Jason Wyrick, a 36-year-old Phoenix chef who was diagnosed with Type 2
diabetes at age 28. Chef Wyrick, who specializes in vegan cooking, publishes the online magazine “The Vegan
Culinary Experience.” At the time of his diagnosis, he was coping with failing eyesight and high blood sugar,
but he says he was able to reverse his diabetes by following a low-fat, vegan diet.
Chilled Avocado Soup
During Saturday’s expo, Chef Wyrick’s cooking demonstrations will focus on vegan avocado dishes that are
healthful options for people with diabetes — and everyone else as well. How these dishes fit into your overall
diabetes management depends on the diet plan you follow, but all of them offer about 35 grams of
http://well.blogs.nytimes.com/2009/09/24/a-vegan-chefs-avocado-recipes-for-diabetes/ Page 1 of 12
A Vegan Chef’s Avocado Recipes for Diabetes - Well Blog - NYTimes.com 9/28/09 12:39 PM
carbohydrates, primarily from vegetable sources (although one recipe includes a multi-grain bun).
A 2006 study published in Diabetes Care compared a low-fat vegan diet to a standard diet following the
traditional American Diabetes Association guidelines. Both diets improved glycemic and lipid control in
patients with diabetes, but the low-fat vegan diet produced the best results.
“I’m showing people how to do recipes that are easy, you can do them at home, they’re going to taste good,”
says Mr. Wyrick. “By teaching people simple recipes that are fun and taste good, they can enjoy eating
healthy, and they can manage their diabetes or completely reverse it like I did.”
Here are some vegan avocado recipes. Chef Wyrick created the Roasted Red Pepper Avocado dip and the
others are from the Avocados from Mexico recipe bank.
Chilled Avocado Soup
2 large ripe avocados

3 cups good-quality vegetable broth
1/4 cup dry sherry, preferably fino
1. Cut the avocados in half lengthwise, navigating around the pits. Twist to split, then remove the pits and
discard. Using a medium-size spoon, scoop out the flesh in large pieces, then cut into 1/2-inch pieces.
2. In a heavy, medium saucepan, combine the broth and 2 cups water. Bring to a boil, then reduce the heat to a
simmer.
3. Add the avocado pieces and simmer for 2 minutes. Add 2 tablespoons of the sherry and cook 1 minute
longer.
4. Remove from heat and let cool for several minutes. Transfer the contents of the saucepan to a blender. (You
may need to do this in several batches.) Process until the soup is very smooth and creamy.
5. Add salt and freshly ground white pepper to taste. Stir in the remaining 2 tablespoons sherry and chill until
very cold before serving.
Yield: 6 servings.
Portabella Burgers With Avocado Spread
Portabella Burgers With Avocado Spread
4 medium-sized portabella mushrooms (about 4 ounces each), stems removed

1 medium onion, cut in 1/2-inch slices
3 tablespoons olive oil
3/4 teaspoon salt, divided
1/2 teaspoon ground black pepper, divided
1 fully ripened avocado, halved, pitted and sliced
2 tablespoons plain soy yogurt
1/2 teaspoon minced garlic
4 whole grain vegan buns, toasted
4 jarred roasted red peppers
1. Brush mushrooms and onion slices with oil; sprinkle with 1/2 teaspoon of the salt and 1/4 teaspoon of the
pepper.
2. Heat large skillet or grill pan over medium heat until hot. Add mushrooms; cook until tender, 8 to 10
minutes, turning once. Transfer mushrooms to plate, cavity side up; cover to keep warm.
3. In same skillet, cook onion slices until golden, about 8 minutes, turning occasionally.
4. While the onions are cooking, combine in small bowl 1/2 of the avocado, yogurt, garlic and remaining 1/4
teaspoon each salt and pepper; mash until smooth.
5. Build the sandwich by spooning the onions and roasted peppers into mushroom cavities, divided equally.
Next, spread smooth avocado mixture on bottom of each bun, and top each with stuffed mushrooms. Top with
remaining sliced avocado. Cover with tops of buns.
Yield: 4 servings.
Roasted Red Pepper Avocado Dip
1 avocado
2 roasted red peppers
1 teaspoon fresh lime juice
1 clove of garlic
1/4 teaspoon ground cumin
1/4 teaspoon ground salt
1 teaspoon fresh oregano leaves (optional)
1. Combine all of the ingredients in a blender or food processor and puree. Serve with sliced cucumber.
Mexican Tomatillo Stew
3 tablespoons olive oil

1-1/2 cups peeled and diced sweet potatoes
1 cup chopped celery
3/4 cup chopped onion
1 tablespoon finely minced garlic
1 tablespoon cumin
5 cups lower sodium vegetable broth
2 cups diced tomatillos
2 fully ripened avocados, halved, pitted and diced
1/2 cup chopped cilantro
Ground black pepper to taste
1. In large saucepan, heat oil. Add sweet potatoes, celery, onion, garlic and cumin; cook and stir for 5 minutes.
Add broth and tomatillos; bring to boil; reduce heat and simmer for 10 minutes.
2. Just before ready to serve, stir in 1 avocado and cilantro. Season with pepper, if desired.
3. Serve in bowls topped with remaining avocado, if desired.
Yield: about 10 cups.
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24 Comments
1. 1. September 24, 2009 3:48 pm Link
Sounds like a delicious event to attend. And who better to offer recipes than a vegan chef who has
diabetes?
Thought folks might be interested in this more recent review article on the benefit of vegan diets for
type-2 diabetes:
Nutrition Reviews 67(5):255-63, May 2009
Barnard, ND et al. “Vegetarian & Vegan diets in Type-2 Diabetes Management”
Abstract:
Vegetarian and vegan diets offer significant benefits for diabetes management.
In observational studies, individuals following vegetarian diets are about half as likely to develop
diabetes, compared with non-vegetarians.
In clinical trials in individuals with type 2 diabetes, low-fat vegan diets improve glycemic control to a
greater extent than conventional diabetes diets.
Although this effect is primarily attributable to greater weight loss, evidence also suggests that reduced
intake of saturated fats and high-glycemic-index foods, increased intake of dietary fiber and vegetable
protein, reduced intramyocellular lipid concentrations, and decreased iron stores mediate the influence of
plant-based diets on glycemia.
Vegetarian and vegan diets also improve plasma lipid concentrations and have been shown to reverse
atherosclerosis progression. In clinical studies, the reported acceptability of vegetarian and vegan diets is
comparable to other therapeutic regimens.
The presently available literature indicates that vegetarian and vegan diets present potential advantages
for the management of type 2 diabetes.
Dr. David Jenkins out of Canada was a co-author & he’s published a lot of research on the benefits of
high nutrient plant-based diets for both diabetes and heart disease prevention.
http://www.happyhealthylonglife.com
FROM TPP — Excellent citation. thanks
— The Healthy Librarian

Avacaaaado … yum.
— running librarian
As a person with Type 1 DM for 40 years, I just want to issue a caution: Watch portion sizes. Otherwise
the amount of carbohydrate (CHO) adds up and the blood sugars go up accordingly. I stick to 30 grams
of CHO a day, so, for example, making the tomatillo soup WITHOUT the sweet potatoes means I can
have a little more of an equally delicious soup.
— Dr. Stan De Loach

It seems to me that the cultures that avoid diabetes can be either low fat/ high carb (like Japan) or high
carb/ low fat (like the Copper Canyon in Mexico. What they seem to have in common is an absence of
sugar and other highly refined foods.
— Peter Silverman
Another recent study compared a low-carb Mediterranean diet with the low-fat American Heart
Association diet in people with type 2 diabetes.
Mediterranean won.
[Reference: Esposito, Katherine, et al. Effects of a Mediterranean-style diet on the need for
antihyperglycemic drug therapy in patients with newly diagnosed type 2 diabetes. Annals of Internal
Medicine, 151 (2009): 306-314.]
You’d think that in 2009 we’d know the best diet for people with type 2 diabetes, but we don’t. Perhaps
it’s a heterogeneous disorder for which there will never be a single “best diet.”
-Steve Parker, M.D.

-http://DiabeticMediterraneanDiet.com
— Steve Parker, M.D.

Did anyone else notice that avocados are high-fat, not low fat? In fact, 319/384 fat/total calories, per
cup.
http://www.peertrainer.com/DFcaloriecounterB.aspx?id=2022
Luckily that’s O.K., since despite what Tara writes, the increasingly strong scientific (and anecdotal)
results are that a very effective way for many people to control type 2 diabetes and metabolic syndrome
is with low carbohydrate eating habits, not low fat ones. See e.g. Steve Parker’s vegan low carb
reference in #5, or this non-vegan version:
“Carbohydrate Restriction has a More Favorable Impact

on the Metabolic Syndrome than a Low Fat Diet”
Lipids. 2009 Apr;44(4):297-309. Epub 2008 Dec 12
abstract:
http://www.ncbi.nlm.nih.gov/pubmed/19082851
article in .pdf:
http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/Meeting2/CommentAttachments/Feinman-
Volek2009-170.pdf
Reading from the paper Tara references in her article, which compared the vegan diet to the ADA diet,
in the vegan diet nutrient intakes were about 10% fat, 15% protein, 75% protein. In the ADA diet they
were about 20-30% fat (<7% saturated fat), 15-20% protein, 60-70% carbohydrate. Both of these were
low fat, high carbohydrate diets. So they really say nothing about how low fat eating patterns compare to
high fat ones for health and for control of type 2 diabetes and metabolic syndrome.
To see how individuals are coming to their own successful resolutions on this topic, read the comment
section from “Voices of Type 2 Diabetes”:
http://well.blogs.nytimes.com/2009/08/04/the-voices-of-type-2-diabetes/
— Nick
The solution for diabetes is not so elusive. At least, that is what I concluded after seeing several
diabetics reverse their diabetes in a matter of days with a raw vegan diet, as the movie “Raw for Thirty
Days” shows. http://www.rawfor30days.com. I think that out of six people who checked in for thirty
days at the Tree of Life center in Patagonia, Arizona, five stayed for a full thirty days, and of these, all
of them (both Type 1 and Type 2) were completely off insulin in days and had no symptoms by the end
of the month. But don’t quote me… check it out for yourself. We don’t have to sit here and debate about
the right diet for diabetes. We have a solution. Why is this not all over the news already? Hell if I know.
— Lourdes
oops, I made a typo: the vegan percentage of 75% that I wrote above was for carbohydrates not
protein….
I’m really curious to hear (anecdotal) individual success stories of type 2 diabetes or metabolic
syndrome control with vegan and/or low fat dietary habits - on this blog I’ve read lots of success stories
from people following low-carbohydrate strategies (and am also interested in hearing more of those), but
it’s still possible some people might succeed with other strategies, as did the chef Tara refers to in this
article.
It also seems possible some people could succeed at either end of the vegetarian vs. carnivore spectrum,
while having trouble with mixed eating patterns….our metabolisms are pretty complicated, and there
seem to be huge individual variations as well.
At least more and more people are realizing the dangers of refined carbohydrates.
— Nick
Excellent article about an important educational event. Here’s another vote for the Mediterranean diet. A
study published in a recent issue of the New England Journal of Medicine compared results from people
who followed one of three diets for two years. The diets were a low-fat regimen, the Med diet and a
low-carb plan. The significant outcome for people in the study who had diabetes was that only those on
the Med diet had a significant reduction in fasting plasma glucose levels.
We write extensively about related issues at http://dentistryfordiabetics.com/blog, especially the links

between elevated blood sugar and gum disease that can interfere with diabetes control and significantly
increase risk of serious health events.
- Charles Martin, DDS

Founder, Dentistry For Diabetics
— Dr. Charles Martin

But a high-fat, ultra-low-carb diet is even better.

As an individual who has severe insulin-resistance and was probably months away from the diagnosis
“Type II Diabetic” ten years ago, my switch from 20 years of a disastrous low-fat diet to a very high-fat,
low-carb diet reversed the progression. I can’t imagine trying to go to vegan or even vegetarian. Since I
can’t metabolize glucose, I don’t know how I would survive without a large intake of dietary fat (my
body’s preferred energy source) and it is difficult to get enough fat from plant foods. Hurray for rib-eye
steaks, beef brisket, cheese, cream, butter and eggs with lots of green salad with blue cheese dressing
and green veggies in olive oil. That’s pretty much been my diet for the past 10 years. I have very low
fasting blood sugar, low triglycerides and high HDL. And I can ride a bicycle for 50 plus miles for days
in a row at 15 mph/ave. Did I mention I’m 56 and female?
Final comment - where are the carb counts for these recipes? As a “prevent so-called Type II Diabetes
at any costs genetically pre-disposed person,” I don’t eat anything without knowing the carb content.
— Peggy Holloway
oh lord,find some new cooks with out these recycled recipes
— linda
have had great success with low-carb high-fat diet in maintaining blood sugar and insulin levels (i’m
type 2). would be quite a challenge to manage CHO intake on a vegan diet. i would have big problems
with any kind of bread. low-carb diet is in most cases going to be high fat; it’s pretty difficult to get
more than 30% of your calories from protein. so a low-carb, low-fat diet must mean utlra low-calorie
(i.e. not maintainable). humans are designed to eat meat, plain and simple.
http://www.proteinpower.com/drmike/low-carb-library/are-we-meat-eaters-or-vegetarians-part-ii/
— Paul Bowers
I’ll take one of those Portabella Burgers With Avocado Spread - Sounds delicious! :)
— Bea Elliott
the problem with observational studies comparing vegetarian diets to “those not following vegetarian
diets” is obvious. first, those following vegetarian diets tend to make other lifestyle changes (e.g. don’t
smoke, don’t drink, don’t eat a lot of refined sugars/grains) that non-adherers don’t.
clinical trials should compare the vegetarian diet to the low-carb, high-fat diets, not conventional
recommended diets, which are usually high in carbs (>100g/day).
lastly, be wary of the source of your information. neal barnard is president of the physicians committee
for responsible medicine, a thinly-veiled front for PETA.
FROM TPP - FYI, the study cited in the story was a randomized trial not an observational study.
— Paul Bowers
I’m glad to see an article recognizing veganism as a healthy option!
I am vegan for ethical reasons, but am constantly explaining that I am not sacrificing my health. And
thanks for the recipes!
— Allie
16. 16. September 25, 2009 1:28 am Link
“FROM TPP - FYI, the study cited in the story was a randomized trial not an observational study.”
i was actually referring to study the healthy librarian cited. but again, the diet with the lower CHO intake
is going to lead to better blood glucose/insulin control. the ADA diet is a travesty. far too many carbs
allowed.
2 position papers and a few of the many studies supporting low-carb, high-fat diets as a treatment for
type 2 diabetes:
Dietary Carbohydrate Restriction in the Treatment of Diabetes and Metabolic Syndrome

http://www.nmsociety.org/App_Themes/Images/Diabetes/CNI_Carb_Restrict_Westman.pdf
Dietary carbohydrate restriction in type 2 diabetes mellitus and metabolic syndrome: time for a critical
appraisal
http://www.nutritionandmetabolism.com/content/5/1/9
Carbohydrate Restriction, as a First-Line Dietary Intervention, Effectively Reduces Biomarkers of

Metabolic Syndrome in Emirati Adults
http://jn.nutrition.org/cgi/content/abstract/jn.109.109603v1
Carbohydrate Restriction has a More Favorable Impact

on the Metabolic Syndrome than a Low Fat Diet
http://www.nmsociety.org/App_Themes/Images/Research/Carbohydrate%20Restriction%20has%20a%20More%20Favorable%20Impact%20VOLEK_Lipids2009%5B1%5D.pdf
The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control
in type 2 diabetes mellitus
http://nutritionandmetabolism.com/content/5/1/36
— Paul Bowers
I’m interested in networking with other diabetic vegetarians who are following a very low carb diet, as
adapted from Dr. Richard Bernstein’s “Diabetes Solution” guidelines.
Please join our facebook group:

“The Vegetarian Low Carb Diabetic Healthy Diet Society”
http://www.facebook.com/group.php?gid=39690495167
Sincerely,
Barry Erdman
Boulder CO
be@BoulderTherapist.com
— Barry Erdman
Re: Comment #7
As a type 1 diabetic, I feel it is necessary to correct the false information in comment #7.
Type 1 diabetics CANNOT stop taking insulin. A healthful diet and lots of exercise are a necessary part
of the successful treatment of type 1 diabetes, but no type 1 diabetic can stop taking insulin.
If the type 1 diabetics commenter #7 is referring to really “had no symptoms by the end of the month,” it
is because they were dead.
— Jane
The key is Carbohydrate - and “processed” versus not.

And the implicit component is AMOUNT, or moderation. The right amount of the “right” product at the
right time. Too much or too little at the inappropriate time (frame) of the “wrong” product will result in
problems.
For example, even wheat is fine; it becomes more problematic as white flour, a highly refined product
that eases the absorption (as long as you dont have Celiac disease, aka nontropical sprue.) Generally
speaking vegans do not use bleached flour, but not always. (There is no injunction.) The vegan diet has
the potential to be like the Eco-Atkins (or not) as well.
PS Avocados are indeed “high fat.” But so is Salmon.

Avocados are essential “cholesterol free,” and high in monounsaturated fats. Think of them as tasty
solid olive oil.
— Zaglossus
To the poster who commented:
“Hurray for rib-eye steaks, beef brisket, cheese, cream, butter and eggs with lots of green salad with
blue cheese dressing and green veggies in olive oil. That’s pretty much been my diet for the past 10
years. ”
You have got to be kidding me. I can’t even imagine how unhealthy your heart must be. Vegan is by far
the best diet to combat a variety of Western illnesses. Check out “The China Study”. Scary what some
people think is healthy. No wonder our country has an obesity epidemic.
— Amanda
i left a comment with a bunch of links supporting low-carb high-fat diets for the treatment of type 2
diabetes. what happened to it? i spent 10 minutes writing that, so i’d appreciate it being posted.
thanks, paul
FROM TPP — COmments with a bunch of links often end up in spam filters. If i find it I’ll post,
but no guarantees it’s still there..
— Paul Bowers
i explain to someone struggling with type 2 diabetes that he/she has a “metabolic traffic jam” going on -
an excess of too glucose and/or fats intracellularly has caused these nutrients to “back up” into the blood
stream.
i help the person determine what foods seem to be the most problematic for them, whether high carb,
high fat or both, and explore dietary options to clear that traffic jam either by substituting a healthier
lower carb, or lower fat (and low glycemic index) food, or by decreasing overall quantity of high density
caloric foods.
i also describe how regular exercise helps in a different way clear out their intracellular “traffic jam”
within their muscles and explore how the person might incorporate some regular activity into daily
routine.
— Karen LaVine, RN CDE

Nick, http://veganhope.com is the blog of a woman who reversed her diabetes with a vegan diet after
many years trying to control it with a low carb diet.
— mollyjade
thanks for the recipes!

I am vegan for MANY reasons, that’s pretty much been my diet for the past 4 years.
— Merval Eliel Medeiros Braga
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com 9/28/09 12:39 PM

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Monday, September 28, 2009

September 24, 2009, 3:00 pm

A Vegan Chef’s Avocado Recipes for Diabetes

Chilled Avocado Soup

Chilled Avocado Soup

2 large ripe avocados

Portabella Burgers With Avocado Spread

Portabella Burgers With Avocado Spread

4 medium-sized portabella mushrooms (about 4 ounces each), stems removed

Roasted Red Pepper Avocado Dip

Mexican Tomatillo Stew

3 tablespoons olive oil

3. Serve in bowls topped with remaining avocado, if desired.

Yield: about 10 cups.

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1. 1. September 24, 2009 3:48 pm Link

Nutrition Reviews 67(5):255-63, May 2009

Barnard, ND et al. “Vegetarian & Vegan diets in Type-2 Diabetes Management”

diabetes, compared with non-vegetarians.

FROM TPP — Excellent citation. thanks

— The Healthy Librarian

— Dr. Stan De Loach

-Steve Parker, M.D.

— Steve Parker, M.D.

“Carbohydrate Restriction has a More Favorable Impact

Lipids. 2009 Apr;44(4):297-309. Epub 2008 Dec 12

We write extensively about related issues at http://dentistryfordiabetics.com/blog, especially the links

- Charles Martin, DDS

— Dr. Charles Martin

But a high-fat, ultra-low-carb diet is even better.

oh lord,find some new cooks with out these recycled recipes

I’m glad to see an article recognizing veganism as a healthy option!

Dietary Carbohydrate Restriction in the Treatment of Diabetes and Metabolic Syndrome

Carbohydrate Restriction, as a First-Line Dietary Intervention, Effectively Reduces Biomarkers of

Carbohydrate Restriction has a More Favorable Impact

Please join our facebook group:

The key is Carbohydrate - and “processed” versus not.

PS Avocados are indeed “high fat.” But so is Salmon.

To the poster who commented:

— Karen LaVine, RN CDE

thanks for the recipes!

— Merval Eliel Medeiros Braga

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