The Vegan Diet - How To Guide for Diabetes
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Introduction
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.
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
diabetes.
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
diabetes.
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.
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:
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.
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.
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.
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!
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
Troubleshooting
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