New Diabetes Diets 4 Easy Food Steps for People With Diabetes

People with diabetes know the vigilance it takes to stay healthy. But are traditional diabetes diets really best? Here's a new approach to managing the disease in four easy steps. Plus, get 3 delicious vegan recipes... Food can be powerful in preventing and reversing diabetes. However, dietary approaches have changed as we have learned more about the disease. Traditional diabetes diets focus on limiting refined sugars and foods that release sugars during digestion – starches, breads, fruits, pasta etc. With carbohydrates reduced, such diabetes diets may contain an unhealthful amount of fat and protein. So diabetes experts have taken care to limit fats – especially saturated fats that can raise cholesterol levels – and protein for people with impaired kidney function. New diabetes diets focus more attention on fat. Fat is a problem for people with diabetes. The more fat in the diabetes diets, the harder time insulin has in getting glucose into the cells. Conversely, minimizing fat intake and reducing body fat help insulin do its job much better. Newer diabetes diets drastically reduce meats, high-fat dairy products and oils. At the same time, they increase grains, legumes, fruits and vegetables. One study found that 21 of 23 patients on oral medications and 13 of 17 patients on insulin were able to get off of their medications after 26 days on a near-vegetarian diet and exercise program. During two- and three-year follow-ups, most people with diabetes treated with this regimen have retained their gains. The dietary changes are simple, but profound – and they work. Low-fat, vegetarian diets are ideal for people with diabetes. A 2006 study, conducted by the Physicians Committee for Responsible Medicine (PCRM) with the George Washington University and the University of Toronto, looked at the health benefits of a low-fat, unrefined, vegan diet (excluding all animal products) in people with type 2 diabetes. Portions of vegetables, grains, fruits and legumes were unlimited. The vegan diet group was compared with a group following a diet based on American Diabetes Association (ADA) guidelines. The results of this 22-week study were astounding: 43% of the vegan group and 26% of the ADA group reduced their diabetes medications. Among those whose diabetes medications remained constant, the vegan group lowered hemoglobin A1C, an index of long-term blood glucose control, by 1.2 points, three times the change in the ADA group. The vegan group lost an average of about 13 pounds, compared with only about 9 pounds in the ADA group. Among those participants who didn’t change their lipid-lowering medications, the vegan group also had more substantial decreases in their total and LDL cholesterol levels compared with the ADA group. This study illustrates that a plant-based diet can dramatically improve the health of people with diabetes. It also showed that people found this way of eating highly acceptable and easy to follow. Exercise plays an important role in diabetes management. Through regular exercise, the need for insulin injections or oral medications can often be reduced. This holds true not only for people with type 2 diabetes, but also to some extent for those with type 1. Exercising muscles have a voracious appetite for fuel. When an individual is engaged in regular aerobic exercise, glucose is able to enter the cells without the need for as much – or perhaps any – insulin. While people with type 2 diabetes can often reduce (and sometimes eliminate) medications when their weight is reduced, and food and exercise are better controlled, those with type 1 diabetes will always need a source of insulin. The cause of type 1 diabetes remains elusive. Several studies have implicated cow’s milk consumption as a possible contributor. When milk consumption patterns were examined across various nations, there was a strong correlation with the incidence of type 1 diabetes. It may be that milk proteins cause an autoimmune reaction in which the body mistakenly attacks its own insulin-producing cells. Even so, a good diet and regular exercise can minimize the amount of insulin required. New Diabetes Diets This new and effective approach to diabetes is remarkably simple with four simple steps to managing your blood sugar (and weight, blood pressure and cholesterol) with diet. 1. Begin a Vegan Diet: Avoid Animal Products Animal products contain fat, especially saturated fat, which is linked to heart disease, insulin resistance and certain cancers. These products also contain cholesterol and, of course, animal protein. Diets high in animal protein can aggravate kidney problems and calcium losses. Animal products never provide fiber or healthful carbohydrates. A vegan diet is one that contains no animal products at all. So you have to avoid red meat, poultry, fish, dairy products and eggs. 2. Avoid Added Vegetable Oils and Other High-Fat Foods Although most vegetable oils are in some ways healthier than animal fats, you will still want to keep them to a minimum. All fats and oils are highly concentrated in calories. A gram of any fat or oil contains 9 calories, compared with only 4 calories for a gram of carbohydrate. Avoid foods fried in oil, oily toppings, and olives, avocados and peanut butter. Aim for no more than 2-3 grams of fat per serving of food. 3. Favor Foods with a Low Glycemic Index The glycemic index (GI) identifies foods that increase blood sugar rapidly. This handy tool allows you to favor foods that have much less effect on blood sugar. High-GI (avoid) White or wheat bread Most cold cereals Watermelon, pineapple Baking potatoes Sugar Low-GI (enjoy) Pumpernickel, rye, multigrain or sourdough bread Old-fashioned oatmeal, bran cereals, Grape-Nuts Most fruits Sweet potatoes Pasta Rice, barley, couscous Beans, peas, lentils Most vegetables 4. Go High Fiber Aim for 40 grams of fiber a day, but start slowly. Load up on beans, vegetables and fruits. Choose whole grains (try barley, oats, quinoa, millet, whole-wheat pasta). Aim for at least 3 grams per serving on food labels and at least 10 grams per meal. To put these guidelines to work, focus on the New Four Food Groups. Choose unlimited amounts of grains, legumes, fruits and vegetables. (Modest amounts of nonfat condiments, alcohol and coffee are also fine.) Grains: pasta, rice, high-fiber cereals, corn, oatmeal, couscous, bulgur wheat, millet, barley, rye, etc. Legumes: beans (black, pinto, kidney, garbanzo, white, etc.), peas, split peas, lentils, nonfat soy products Fruits: all, except avocados, olives, pineapple and watermelon. Bananas, apples, grapes, pears, peaches, oranges, melons, grapefruit, kiwi and berries, among others, are all good choices. Vegetables: all, except white potatoes. Examples include tomatoes, cucumbers, carrots, broccoli, cauliflower, spinach, kale, collards, squash, green beans, bok choy, sweet potatoes and artichokes. A note on vitamin B12: People following a diet free of animal products should take a B12 supplement of 5 micrograms per day. Any common multiple vitamin will provide this amount. 3 Vegan Recipes Recipes from Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard, M.D. Recipes by Bryanna Clark Grogan (Rodale). Pasta with Lentil Marinara Sauce Serves 6 Ingredients 1 pound pasta of choice 1 jar (26 ounces) fat-free low-sodium tomato-based pasta sauce 1 can (15 ounces) lentils, rinsed and drained 1/2 cup dry red wine (can be nonalcoholic) or low-sodium vegetarian broth Salt to taste Freshly ground black pepper Preparation 1. Cook the pasta according to package directions. Meanwhile, combine the pasta sauce, lentils and wine or broth in a medium saucepan. Heat gently and season with the salt and pepper. Serve over the drained pasta. Nutrition Facts Per serving: 470 calories 19 g protein 91 g carbohydrates 9 g sugar 2 g total fat 3% calories from fat 0 mg cholesterol 8 g fiber 173 mg sodium Cherry Tomato and Brown Rice Salad with Artichoke Hearts This delicious salad is a complete meal and is a great picnic or potluck dish. Because neither tomatoes nor rice benefit from refrigeration, it should be served at room temperature. Serves 6 Ingredients 3 cups warm brown basmati rice 6 ounces marinated artichoke hearts, rinsed in hot water, drained and sliced 1 cup chopped scallions 1-1/2 pounds red, yellow, or mixed cherry tomatoes, halved 1/2 cup chopped fresh basil 1/2 cup fat-free Italian dressing 3 tablespoons lemon juice 2 cloves garlic, crushed 1/4 teaspoon salt Freshly ground black pepper to taste 1 head crisp lettuce Preparation 1. Place the rice in a large salad bowl and add the artichoke hearts, scallions, tomatoes and basil. Mix gently. Combine the Italian dressing, lemon juice, garlic, salt and pepper in a small bowl or jar. Whisk or shake until well blended. Pour over the salad and mix gently. Serve on beds of lettuce on individual plates. Nutrition Facts Per serving: 153 calories 4 g protein 32 g carbohydrates 3 g sugar 1 g total fat 6% calories from fat 0 mg cholesterol 4 g fiber 376 mg sodium Berry Mousse This is so easy that it’s hardly a recipe! Your blender does most of the work. This can be eaten as a pudding or used as a topping for fruit. Serves 4 Ingredients 1 package (12.3 ounces) reduced-fat extra-firm silken tofu, crumbled 2-3/4 cups thawed frozen unsweetened berries of choice 3 tablespoons sugar or 2 tablespoons agave nectar 1 tablespoon berry liqueur (optional) Preparation 1. Blend the tofu, berries, sugar or agave nectar and liqueur, if using, in a blender or food processor until smooth. Spoon into 4 pudding dishes and refrigerate until chilled. Nutrition Facts Per serving: 123 calories 7 g protein 24 g carbohydrates 17 g sugar 1 g total fat 5% calories from fat 0 mg cholesterol 3 g fiber 89 mg sodium Myth vs. Fact: How Much Do You Know About Diabetes? In the United States alone, 23.6 million people have diabetes. And 5.6 million of them don’t even know it. Unfortunately, misinformation about diabetes is rampant – and mixing up the facts about this disease can have dire consequences.