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Tuesday, December 13, 2011

The Vegan Diet - How To Guide for Diabetes

The Vegan Diet - How To Guide for Diabetes
Diet changes are the cornerstone to treating type 2 diabetes. Current
diet recommendations require restricting portion sizes, measuring and

weighing foods, and limiting the total amount of carbohydrate.

However, evidence suggests that a different dietary approach may be

more effective and easier to follow.
The evidence favoring a new approach came first from comparisons of
various populations around the world. People whose diets were based

mainly on plant-derived foods -- that is, rice, noodles, beans, and

vegetables -- were less likely to develop diabetes, compared with

people whose diets are fattier or centered on meatier dishes. For

example, among people following traditional Japanese diets, diabetes

was rare. Studies show that when people moved from Japan to the U.S.

and adopted a Western diet, they were much more likely to develop

These studies suggested that meaty, fatty diets cause the body to be
more resistant to insulin's actions. Clinical research studies have

shown that adopting a low-fat, plant-derived diet does indeed improve

insulin sensitivity, help with weight loss, and reduce blood sugar

and cholesterol.
Part of the value of a low-fat, plant-based diet is that it is very
low in saturated fat -- that is, the kind of fat that is found

especially in meats, dairy products, and tropical oils (coconut,

palm, or palm kernel oil). To cut fat effectively, you'll want to do

two things:
The first step is to avoid animal-derived products. Needless to say,
this eliminates all animal fats. It does something else, too: It

eliminates animal protein. While we need protein, we do not need

animal-derived protein. Animal proteins accelerate kidney damage in

people who have already lost some kidney function. They also increase

the loss of calcium from the body (through the kidneys and into the

urine), potentially increasing the risk of osteoporosis. Plant

sources of protein do not present these problems.
The second step is to avoid added vegetable oils. Although oils are
often thought of as healthier than animal fats, they are just as high

in calories. For the healthiest diet, you will want to keep oils to a

minimum. This guide covers both of these steps.
It also helps you select the most healthful carbohydrate-containing
foods, and provides many other ideas for healthful foods to choose.
The way of eating explained in this guide does not require weighing
or measuring, and you will never go hungry!
Step 1. A Vegan Diet: Avoiding Animal Products
Step 2. Avoiding Added Vegetable Oils
Step 3. Low Glycemic Index
Step 4. Go High-Fiber
Step 5. Volumetrics
Step 6. Focus on the New Four Food Groups
Meal Suggestions
General Tips
Download in PDF:

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