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For many people, the undue emphasis on extremely low-fat diets has resulted in health difficulties. I have encountered many individuals who have not thrived on vegan or flexitarian diets. They may have developed dry skin, thinning hair, muscle cramps, poor sleep, and poor exercise tolerance. Often they do not realize their real problem. They go back to eating large amounts…

Epidemiologic studies indicate an inverse association between frequency of nut consumption and body mass index. Interestingly, their consumption may actually suppress appetite and help people get rid of diabetes and lose weight. In other words, people who consume more nuts and seeds are likely to be slim, while people consuming fewer seeds and nuts are more likely to be heavier.…

The major determinant of our long-term health is the nutritional quality of the calories we eat. It is the quality of the fat, the quality of the protein, and the quality of the carbohydrates we eat that most influence our health. Ask yourself: Is the food I am about to eat a whole, natural plant source of calories? Is it…

There are different types of resistant starch in foods. Amylose and amylopectin are examples. It is starch that is tightly packed in a stable crystalline form within foods, making it difficult to digest. The more resistant starch that reaches the colon undigested, the less calories we absorb from that food. When resistant starch reaches the colon, the bacteria there use…

Beans, green vegetables, seeds, and some fruits are high in soluble fiber. Soluble fiber supplies a gelatinous-like material in the bowel. It is not absorbed and does not give us calories. Soluble fiber is very important, as it slows the absorption of glucose and helps lower cholesterol. Beans are especially high in soluble fiber. Insoluble fiber—roughage—is important too. It provides…

Although protein is the most important determinant of IGF-1 levels, excess intake of refined carbohydrates can also have an effect. Insulin regulates energy metabolism and affects IGF-1 signaling by increasing production of IGF-1 and decreasing IGF-1-binding proteins. It is likely that the Western diet increases IGF-1 via both excess protein and excess refined carbohydrate. Type 2 diabetes is associated with…

Most of my patients tell me that the typical question their friends or family members have about this plant-based diet is how you get enough protein with so few animal products. Many people are still tied to the myth that a diet needs animal products to be nutritionally sound. To add to the confusion, diet books and magazine articles promulgate…

The Nurses’ Health Study, Health Professionals Follow-up Study, and Physicians’ Health Study reported that diabetics who eat more than one egg a day double their cardiovascular disease or death risk compared to diabetics who ate less than one egg per week.A Greek study of diabetics reported a five-fold increase in cardiovascular death risk in those eating one egg a day…

Nutritional excellence does not have to exclude all animal products. But it has to be very rich in highnutrient plant foods composing well over 85 percent of caloric intake. The minimal amount of animal products in your diet that may still permit optimal health is not a fixed or determined number, so it can be adjusted for individual differences or…

Diabetics mostly die of heart attacks. A meat-based diet promotes atherosclerosis, increases the risk of blood clots, and accelerates kidney failure in diabetics. A diet high in animal products and low in vegetables and beans is the formula for a medical disaster. Diabetics need the opposite: a diet high in vegetables and beans and low in animal products. Some people…

A high-micronutrient diet does not just improve health for your body, but it also decreases food cravings and sensations leading to overeating behavior. Individuals adopting a diet style rich in micronutrients report a change in the perception of hunger signals. The sensations commonly considered hunger, and even reported in medical textbooks as such, appear to dissipate for the majority of…

Carrots are a good example of the lack of precision inherent in using only the glycemic index. They are high in fiber and nutrient rich, but their GI is 35. Carrots are relatively low in calories, and when they are eaten raw their glycemic effect is lessened further, as the body does not absorb all of the calories in raw…

More than 85 percent of the SAD consists of foods from low-nutrient, high-calorie processed foods, animal products, dairy products, and sweets. These all contribute to excessive weight, high cholesterol, and high blood pressure, so it’s no wonder we have an epidemic of diabetes. Natural plants such as vegetables and beans contain thousands of protective micronutrients, such as antioxidants and phytochemicals.…

Type 2 diabetics are overweight to begin with and, as you have learned, being overweight is the significant causative factor in diabetes. Because insulin therapy results in further weight gain, how could giving more insulin or oral medication to force the already overworked pancreas to produce more insulin be a good thing? A vicious cycle begins that usually causes diabetics…

Free fatty acids circulating in the blood have a toxic effect, inhibiting energy production from muscle tissues, which then demand more insulin.Fat cells produce pigment epithelium-derived factor, causing cells to be desensitized to insulin.Fat cells produce retinol-binding protein, which prevents insulin from activating glucose-carrying proteins.Trans fats and saturated fats can stiffen and distort membrane-located insulin receptors, interfering with efficient binding.…

No highs or lows in blood sugar

Specifically, if type 2 diabetes is well managed with exercise and superior nutrition, there will be many benefits: No highs or lows in blood sugarReduction of medications by an average of 50 percent in the first week, more in the first month, and most typically 100 percent within six monthsNeed for insulin is eliminated, usually within the first weekNormal, lean,…

Type 2 diabetes

Type 2 diabetes occurs in approximately 3 to 5 percent of Americans under fifty years of age and increases to 10 to 15 percent in people over fifty. More than 90 percent of diabetics in the United States are type 2 diabetics. Sometimes called adult-onset diabetes, this form of diabetes occurs most often in people who are overweight and who…

Type 1 Diabetics

Only about 10 percent of diabetics are type 1, also called childhood onset (or juvenile) diabetes because it typically begins in childhood. Type 1 diabetes refers to a disease in which the beta cells in the pancreas that produce insulin are destroyed by the immune system, usually early in life. When the body’s immune system mistakenly targets our own cells…

Understanding Diabetes

Jane Gillian was an obese fifty-six-year-old when she became seriously ill and was hospitalized. She experienced an embolic stroke, paralyzing her left side, and, while at the hospital, they also found that she had severe diabetes. Jane had a family history of diabetes;both parents were overweight and diabetic. Her medical history included high blood pressure, high cholesterol, and placement of…