Several years back, a book with the title “Breaking The Food Seduction” caught my attention. It was by Dr. Neal Barnard of the George Washington University’s School of Medicine and an authority on the influence of nutrition on health.
I found it interesting how the combination of sugar and fat can be addictive and how the right amount of both can make chocolates, pastries, cakes, desserts, ice creams, shakes and other off-the-shelf confectionaries irresistible.
Barnard’s most recent book, “Program for Reversing Diabetes” (Rodale, 2007) is even more interesting, because it can be valuable for diabetic patients keen on reversing their metabolic condition through appropriate nutrition in order to avoid lifelong medication, regular insulin shots, amputations and devastating consequential diseases.
Barnard devised a nutritional regimen that not only lowers blood sugar levels, but can also reverse diabetes and reduce cholesterol levels and hypertension.
While the American Diabetes Association (ADA) prescribes a diet that is low in refined sugar, starches, and carbohydrates high on the glycemic index (GI) plus medication, he instead suggests a low-fat vegan diet, consisting of whole grains, vegetables, legumes, and whole fruits, void of animal products (meat, fish, chicken, eggs and dairy) and fat.
He believes in a nutritional program that addresses diabetes by first clearing excess fat from the cells in order for insulin to access them.
Type two diabetes is usually the outcome of cells becoming insulin resistant. Cell receptors become so engorged with fat that insulin, though present in the blood, becomes incapable of penetrating them. Therefore insulin lingers in the bloodstream, slowly damaging organs including the eyes, blood vessels and kidneys.
Barnard is suggesting a low-fat diet to rid the receptors of excess fat, allowing insulin to enter cells to metabolize sugar. Once this happens, insulin does its work efficiently, sugar levels come under control and the body starts shedding fat and weight as well.
Barnard’s nutritional program neither requires portion or calorie restrictions nor scheduled meals as long as the four food groups are strictly maintained in the first three weeks. This is the time needed to rid the body of sugar and fat cravings, according to Barnard.
After this restrictive period, the taste buds stop calling for fatty and sugary foods, and an appreciation for whole foods takes over, making the diet easier to maintain.
A large portion of the diet is dedicated to whole grains to satisfy hunger. This group ranges from whole rice, wheat, barley, bran cereal, millet and quinoa to whole breads, pasta, and oatmeal. A half-cup of cooked grain or a slice of bread makes a portion. Up to eight servings are allowed per day.
The diet’s second category is legumes. They are more interesting to cook and add variety to dishes. They come in a wide variety, including soybeans, chickpeas, lentils, peas, red mung beans, fava beans, and soy products, and can be prepared in different ways. They are high in protein (when mixed with grains), calcium, iron, vitamins, soluble and insoluble fibers and essential fatty acids (the omegas). They are low on the GI scale and heart-friendly.
To improve their digestibility, soak them overnight and cook them over a slow fire without salt. Add half a spoon of vinegar to speed up the cooking process. Seaweed adds to their benefits, while helpings should not exceed three half-cups a day.
The third group is vegetables, either raw or lightly cooked, and includes crucifers, leafy greens, roots and gourds. Vegetables are recommended for most conditions, because they are rich in vitamins, minerals, enzymes, and antioxidants and low in fat and contain no cholesterol. Four or more portions (one portion being one cup) of raw vegetables or a half portion cooked are recommended daily. Salad dressings should be fat-free; even olive oil should not be used to avoid cravings for fatty food.
The fourth category is fruits, which are a bonus. They are full of vitamins, minerals, dietary fiber, and phytochemicals with no cholesterol. When eaten whole, fruits are not high on the glycemic index. Berries, apples, oranges, and most fruits are low on the GI, except for melons and watermelons. One fresh whole fruit or half cup cooked makes a helping, and should be eaten three times or more daily.
Condiments (such as onions, vinegar, and garlic) and spices (cinnamon, ginger, turmeric, and aromatic seeds) add flavor to dishes and cereals. Sugar-free drinks like tea, herbal infusion, and coffee are allowed. Tofu, tempeh, or soy products can replace cheese. Small amounts of nuts, seeds, and milk-free dark chocolate are only permitted once in a while.
According to Barnard, a three-week diet should be followed to cleanse the body and overcome fat and sugar cravings. After this period, your palate will have changed, becoming more appreciative of fruits and rejecting greasy and sugary foods. After the three-week strict diet, you are allowed to cheat occasionally.
Diabetics who have followed this vegan diet have seen their blood sugar levels drop dramatically. They were able to reverse their diabetic condition. They also swear and abide by it. It is apparently a makeover diet. However, a commitment to the diet is paramount to achieve good results and reverse diabetes.
For type one diabetes patients, there is a different school of thought at The Tree of Life Center in Arizona that recommends a similar diet with a different twist, called “Going Raw for 30 Days.” This means only consuming raw vegetables, raw nuts and raw seeds.
Kirt Tyson of Natural Solution Magazine participated in a documentary to test the effects of raw foods in reversing diabetes. He was insulin dependent.
He asserts that in thirty days he was able to reverse his condition and quit taking insulin to the shock of his physician. However, this should be only done with medical supervision. Visit www.rawfor30days.com for more information.
Both diets only prove what changes to your lifestyle can do to restore your health. If others can do it, you can! Don’t remain helpless and do something to help yourself and your family.
N.B. Individuals with underlying medical conditions or who are on medication should consult their physicians when they decide to introduce anything new in their diet, even if it is natural.