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Type 2 Diabetes is a disease that commonly develops in overweight and sedentary people. People with this illness have high blood sugar levels that can affect circulation in the legs and can eventually cause blindness, nerve damage, and heart, eye and kidney problems. Although Type 2 Diabetes was once known as “adult-onset” diabetes, recent studies show that one in four obese children has warning signs of the disease.
The high levels of saturated fat, cholesterol and heme iron—a form of iron found only in animal products—put people at risk of developing or, for those who already have it, worsening diabetes.
One study led by Dr. Teresa T. Fung of Simmons College and the Harvard School of Public Health in America showed that the more that people ate red and processed meats, the higher their risk of diabetes got. Each additional daily serving of red meat increases a person’s risk of diabetes by 26% and adding another serving of processed meat increases their risk by nearly 40%.
Fortunately, a healthy plant-based diet can help prevent—and even reverse—type 2 diabetes and other obesity-related diseases.
According to the Physicians Committee for Responsible Medicine (PCRM), a nonprofit health organization based in Washington, D.C., “Vegetarian diets provide a nutrient combination that is likely to be beneficial in treating diabetes and preventing complications. Not only does the diet help control blood sugar, but, because whole grains, nuts, viscous fibers, soy proteins and plant sterols lower serum cholesterol concentrations, the diet also helps prevent cardiovascular complications. Substituting soy or other vegetable proteins for animal protein may also reduce the risk of diabetes-related kidney problems.”
A 2006 study led by Dr. Neal Barnard, president of PCRM, revealed that people with Type 2 Diabetes could significantly control the disease by switching to a vegan (pure vegetarian) diet. The study revealed that with a vegan diet, it would help Type 2 diabetics to lose more weight and to lower their cholesterol levels. The vegan diet is easier, too. Instead of having to count calories, portions and carbohydrate grams, Type 2 diabetics would simply change the type of food they eat.
In his new book, Dr. Neal Barnard’s Program for Reversing Diabetes, he encourages diabetics to eat tasty, low-fat plant-based foods. He also recommends avoiding added vegetable oils and other high-fat foods as well as foods with a high-glycemic index (like sugar, white potatoes, most wheat-flour products, most cold cereals). Choose unlimited amounts of food from PCRM’s New Four Food Groups:
Grains: pasta, rice, high-fiber cereals, corn, oatmeal and couscous
Legumes: beans (like black beans, kidney beans, kadyos, garbanzo, white beans, mongo beans, peas, split peas, lentils and low-fat soy products like tofu
Fruits: bananas, apples, mangoes, oranges, melons, grapefruit, papaya, berries and many other fruits. Avoid avocados, olives, pineapple and watermelon.
Vegetables: tomatoes, cucumbers, carrots, broccoli, cauliflower, spinach, kamote leaves, pechay, squash, green beans, bok choy, and malunggay are all good choices. Avoid white potatoes.
Variety is the spice of life
Lastly, be sure to include the following “superfoods” in your
diet: avocados, walnuts, carrots, sweet potatoes, mangos, some orange-colored
melons, beans, oatmeal, lentils, berries, soya, tomatoes, broccoli, seaweed
and pechay. This way, you won’t get bored with your diet
and still get all the nutrients you need for optimal health.
More information on diabetes and Dr. Neal Bernard’s book can be found at www.NealBernard.org. You may also visit www.GoVeg.com for more tips on going vegan
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