One Meal at a Time
Hippocrates, the father of Western medicine, once said: “Let food be your medicine, and medicine be your food.” Healthful food is powerful medicine.
In one study, researchers placed 650 people with diabetes on a high fiber, plant-based diet—much like the original diet described in the Bible in Genesis 1 and 2. It didn’t take long for blood sugars to drop. In just two short weeks, 71 percent of the participants on oral diabetes medications were able to discontinue those drugs and 39 percent of those on insulin stopped it completely. Participants also experienced major improvements in blood pressure, cholesterol, and weight.
What’s the best diet for diabetes? A study by Dr. Neal Barnard set out to answer this question. The study included 100 people with type 2 diabetes. Half were assigned to follow the diet recommended by the American Diabetes Association, emphasizing carbohydrate counting or exchanges. The other half ate a plant-based diet low in fat and sugar. They didn’t count calories or carbs but avoided animal products, sugary foods, and added oils.
Both groups improved, but the plant-based diet was three times more effective at lowering blood sugars. This group also lost twice as much weight, lowered cholesterol, and experienced multiple other health benefits. Many participants eventually reversed diabetes completely.
The ADA diet didn’t lead to medication adjustments, but two-thirds of those on the plant-based diet lowered their medications.
Want to unleash the power of nutrition for your health? Build your meals around non-starchy vegetables and legumes (beans and lentils). Legumes are a secret weapon for blood sugar control. Fill your plate with whole, plant-based foods. Avoid or greatly minimize animal products, refined grains, added oils, and sugars. Eat balanced meals with healthy carbohydrates, proteins, and fat. And remember that good hydration reduces cravings for food your body doesn’t need.
You can learn more nutrition information by reading Goodbye Diabetes or visiting
www.diabetesundone.com. Check your blood sugars frequently and talk to your doctor when making these changes.