There are millions of people in America who have been diagnosed with Type 2 diabetes and tens of millions more who will develop it soon. The medical community teaches us to control blood sugar through diet and medicine. This helps slow the progression of the disease and the damage that it will eventually do. But the cause of the disease may be more directly linked to the high consumption of fat (especially refined fats). High blood sugar is just the major symptom of the disease.
Dr. Neal Barnard has been a leader in the research done on a low-fat diet and its effects on Type 2 diabetes. Time after time, study after study has shown that eating a low-fat, vegan diet ALWAYS reversed overall blood sugar numbers significantly and ALWAYS outperformed the diet suggested by the American Diabetes Association. The plan is simple to follow. I have a quick outline below.
For more info, you can search “Neal Barnard, type 2 diabetes”.
Avoid Animal Products
Animal products contain fat, especially saturated fat, which may be linked to heart disease, insulin resistance, and certain forms of cancer. These products also contain cholesterol and, of course, animal protein. Diets high in animal protein can irritate kidney problems. Animal products DO NOT provide fiber or healthful carbohydrates. A vegan diet is one that contains NO animal products. Zero. None. So, you’ll want to avoid red meat, poultry, fish and all sea animals, dairy products, and eggs.
Don’t Eat Added Vegetable Oils or any High-Fat Foods
We eat WAY TOO MUCH fat. All fats and oils are highly concentrated in calories. A gram of any fat or oil contains nine calories, compared with only four calories for a gram of carbohydrate. High consumption of fats disrupts your ability to burn sugar and also screws with your pancreas. Here’s what you gotta do to reverse the disease: No refined oils, margarine, or vegetable spreads. Avoid foods fried in oil. Don’t eat olives, avocados, and peanut butter because of the high-fat content that these foods contain. Aim for no more than 2–3 grams of fat per serving of food.
Eat Foods That Score Low on the Glycemic Index
The glycemic index rank how fast foods spike blood sugar levels. This handy tool allows you to favor foods that have much less effect on blood sugar. High-glycemic-index foods include white sugar, white potatoes, most wheat flour products, and white rice.
Eat More Than Your Share of Fiber
Some experts say that you should aim for 40 grams of fiber a day. Load up on beans, vegetables, and fruits. Choose whole grains (try barley, oats, quinoa, millet, 100% whole-wheat pasta). Aim for at least 3 grams per serving on food labels and at least 10 grams per meal.
Make these foods the bulk of your diet:
Grains: whole wheat pasta, rice, high-fiber cereals, corn, oatmeal, couscous, bulgur wheat, millet, barley, rye.
Legumes: beans (black, pinto, kidney, garbanzo, white, etc.), peas, split peas, lentils
Fruits: All, except avocados and olives. Bananas, apples, grapes, pears, peaches, oranges, melons, grapefruit, kiwi and berries are all good choices. Eat an assorted abundance.
Vegetables: all, except white potatoes. Eat a wide variety. Examples include tomatoes, cucumbers, carrots, broccoli, cauliflower, spinach, kale, collards, squash, green beans, bok choy, sweet potatoes, and artichokes.
Vegan Dirty Rice
Stuff you need:
1/2 cup balsamic vinegar
1 large white or red onion, cut into long thin strips
1 red bell pepper, cut into long thin strips
1 cup of pitted cherries
1.5 cup cooked chickpeas or other beans
4 cups cooked brown rice
Sea salt to taste
Here’s What to do:
Place onions and bell peppers into a bowl; toss until well coated, cover and allow it to marinate for 30-60 minutes.
Pit cherries and cut into quarters. (watch your fingers!)
In a large bowl combine warm brown rice, beans and toss with seasoning
Add marinated veggies with the vinegar mixture and cherries
Salt to taste
Serve with your favorite salad
People in the United Staes eat more fat now than they ever had and a very high percentage of it is refined fats and oils. This would make sense with the rise of Type 2 diabetes in the last couple of decades. Processed baked goods and deep-fried foods are a large contributor to the problem because they are convenient and quick to obtain. America loves fast foods! Eat an assorted abundance of Alkaline veggies and fruits every day!
Randy Powell, Eating-Veggies.com