The End of Diabetes (26 page)

dips/salad dressing recipes, 220–25

Dr. Fuhrman's Famous Anticancer Soup, 227

dried beans, 101

dried fruit, 138

Dukan diet, 69, 72

Eat to Live diet, 5

eggplant: Eggplant Roll Ups, 239; GI and GL of, 51; low pesticide content of, 204; Ratatouille, 245; Roasted Vegetable Salad with Baked Tofu or Salmon, 246; Thai Vegetable Curry, 252; “unlimited food” status of, 125

eggs: ANDI score of, 49; diabetes and consumption of, 77, 78

ellagitannins, 111–12

endive, 126

Endocrine Society, 33

English peas, 126

EPA (omega-3), 76, 118, 148

European Association for the Study of Diabetes, 170

European Prospective Investigation into Cancer and Nutrition study, 70, 83

European Society of Cardiology Congress study (2008), 161

exenatide (Byetta), 179, 180

exercise prescription, 160–62

exercise program: burning calories through exercise, 164; enhancing metabolism through, 144, 165; extending your life span through, 30; how necessity of weight loss for, 166–67; managing physical limitations, 166–67; recommendations when you have diabetes, 162–66; ten easy exercises to incorporate into your life, 163–66; weight-bearing exercises, 165

fats: examining the myths about high-fat and low-fat foods, 108–10; failure to thrive due to deficiency in, 117–21; health benefits of high-fat nuts and seeds consumption, 111–17; health benefits of judicious use of higher-fat foods, 110–11; olive oil, 49, 204–6; omega-3 (EPA and DHA), 76, 118, 148.
See also
body fat

fennel, 126

fenugreek seeds, 150

fermentation process, 95

fish: caution regarding consumption of, 76, 77–78; Roasted Vegetable Salad with Baked Tofu or Salmon, 246

Fit for Life,
175

flexitarian meal/eating plan, 209

flour: potato, 99; white wheat products, 93–94; whole wheat, 99, 103, 247–48

folate/folic acid, 144–45, 146

food-addictive behavior: chronic oxidative and inflammatory stress created by, 62–64; understanding toxic hunger consequence of, 57–59

foods: best to eat to reverse diabetes, 104; Fuhrman's ANDI Scores on specific, 49; (GI) glycemic index and glycemic load of, 50–54; GL of common high-carbohydrate, 103; high nutrient density, 3, 124–25; learning about the health consequences of, 4; with the lowest pesticides, 204; low nutrient density, 3; with the most pesticides, 204; Nutritarian Food Pyramid for Diabetics, 52; protein content from selected plant, 86; resistant starch, 91, 95–105; starchy, 91–95, 209; U.S. food consumption by calories, 43.
See also
specific food
; vegetables

free fatty acids, 27, 28

frequently asked questions (FAQs): Any tips for quick and easy meals?, 197–98; How much salt can I use safely? What about sea salt?, 199–201; Isn't diabetes mostly genetic?, 195–96; It is important to eat organic foods?, 203–4; What about alcohol–should I be drinking red wine for my heart?, 201–2; What about eating out in a restaurant?, 198–99; What if I do not like eating this way?, 191–92; Why is it so difficult to give up foods that are destructive to my health?, 192–93; Why not olive oil?, 204–6; Will I feel unwell from withdrawal? How long will any negative sensations last?, 194–95

fruit: buying organic and washing fresh, 140; dried, 138; general guidelines for breakfast, 133–34; general guidelines for lunch, 135; nutritarian diet and allowed consumption of, 125; organic, 140, 203–4.
See also
specific fruits

gallbladder removal surgery, 116–17

gallstone formation risk, 116–17

garbanzo beans: Garbanzo Guacamole, 221; Savory Portobello Mushrooms with Chickpeas, 248

gastric bypass surgery, 30

gastroesophageal reflux disease, 67, 68

gestational diabetes: advice for patients diagnosed with, 185–86; diabetic reversal diet for newly diagnosed, 186–88; risk factors for, 183–84; risk of medications to treat, 184–85; screening tests for diagnosing, 183.
See also
pregnancy

Glimpirmide (Amaryl), 21, 37, 180

gluconeogenesis, 61

Glucophage (metformin), 15, 26, 179, 180

glucose: carbohydrates turned into, 94; how the body's cells are fueled by, 26–27; normal vs. restricted glucose uptake into cells, 28; postprandial, 60.
See also
blood glucose levels

glucose challenge test (GCT), 183, 185

glucose-lowering plants, 149–50

glucose tolerance test (GTT), 183, 185

Glucotrol (glipizide), 21, 33, 37, 180

glycemic index (GI): of common carbohydrate-containing foods, 50, 52–54; description of, 48; practical application to your diet, 48, 50; for specific foods listed, 51

glycemic load (GL): of common high-carbohydrate foods, 103; as consideration in creating best diet, 102; description of, 48

glycolysis, 60, 96, 142

Glynase (glyburide), 21, 33, 37, 180

Glyset (miglitol), 180

grapes: ANDI score of, 49; GI and GL of, 51; high pesticide content of, 204

green beans, 252

green bell peppers: Black Bean Lettuce Bundles, 236; Eggplant Roll Ups, 239; high pesticide content of, 204.
See also
red bell peppers

green smoothies recipes, 219

green tea, 150

green vegetable health benefits, 129–32

ground beef (85% lean), 49

gymnema sylvestre, 150

H=N/C health equation: adjusted for high-risk individuals, 66; green cruciferous vegetables role in, 131; introduction to, 3; nutrient-per-calorie density of, 45–46

Harvard School of Public Health, 112

HbA1C levels: how the nutritarian diet reduces, 5; as measure of diabetes, 2; normal average range of, 5; reaching favorable, 181.
See also
specific personal stories

HDL (good) cholesterol, 111

health: as dependent on the amount of nutrients in your diet, 4, 107–8; how obesity impacts your, 3–4; nutritarian diet benefits to your, 4–5, 53–54, 110–11, 123–24; six essential steps to help reach your goals for, 156–67.
See also
life span

health benefits: of green vegetables for heart disease, 129–32; of judicious use of high-fat foods, 110–11; of nutritarian diet, 4–5, 53–54, 110–11, 174–78

health clubs, 165

health complications: amputations, 9; blindness, 9, 130; high blood pressure, 8; kidney disease, 9, 72–73; nervous system disease, 9.
See also
cancers; heart disease/cardiovascular death

health goals achievement: step 1: make the commitment and write it down, 156–58; step 2: draw up a “business plan,” 158–59; step 3: track your progress, 159; step 4: make it public, 159–60; step 5: make your kitchen healthy, 160; step 6: the exercise prescription, 160–62

Health Professionals Follow-up Study, 78

heart disease/cardiovascular death: Action to Control Cardiovascular Risk in Diabetes study findings on, 35; atherosclerotic plaque and, 78, 129–30, 171–72, 177–78; comparing medical care to nutritional interventions for, 173; as complication of diabetes, 8; diabetes link to, 171–74; health benefits of green vegetables for, 129–32; high-protein low-carbohydrate diet associated with, 69–75, 92; how nuts and seeds protect against, 111–13; insulin resistance link to early-onset, 13; level of insulin as indicator of risk for, 30; low body-fat percentage goal to reduce risk of, 173; Nrf2 protein blocking atherosclerosis, 130; SAD diet leading to, 87.
See also
death rates; diabetes mellitus; health complications

heart disease case studies: 1: David, 175; 2: Stan, 175–76; 3: Susan, 176; 4: Debra, 177

hearts of palm, 126

hemp, 49

herbal supplements: glucose-lowering plants and herbs, 149–50; plant sterols and pomegranate extracts, 150–51

high blood pressure, 5, 8.
See also
specific personal stories

high-fat foods: examining the myths about low-fat and, 108–10; health benefits of judicious use of, 110–11; health benefits of nuts and seed consumption, 111–17

high nutrient density foods H=N/C formula, 3

high-protein low-carbohydrate diet, 69–75, 92

hops, 150

Hu, Frank, 112–13

hunger: exercise and, 162–63; toxic, 57, 58–59; true, 57–58, 60, 142–43, 162–63

hyperglycemia, 11, 12

hypoglycemic reactions: advice to physicians on how to avoid, 180–81; mistaking hunger as symptoms of, 60, 63; snacking as poor management of, 21; stability in diet and insulin dosage to avoid, 182

hypothalamus, 62

iceberg lettuce: ANDI score of, 49; high pesticide content of, 204; as recommended salad vegetable, 126; Tropical Fruit Salad, 218.
See also
lettuce

IGF-1 (insulin-like growth factor 1): cancer link to, 82, 83; how protein intake promotes, 82–84; refined carbohydrates to promote, 84–85; vegan diet and, 81–82

insoluble fiber, 91

insulin deficiency, 27

insulin-dependent diabetes, 12.
See also
type 1 diabetes

insulin hormone: description and function of, 10; as facilitating glucose uptake into body's cells, 26–27; how body fat overworks the pancreas and impacts levels of, 27, 28–31; sulfonylureas increasing body's production of, 2, 32, 33; type 1 diabetes and inability to produce, 11; type 2 diabetes and limited production of, 10–11.
See also
insulin medication

insulin insensitivity, 11

insulin medication: advice to physicians on managing, 181–82; as least favorable medication for use with dietary treatment, 180; side effects of, 2, 15–16, 32; type 1 diabetes and management of, 178–82; type 2 diabetes and decreasing, 31–34.
See also
insulin hormone; medications

insulin resistance: free fatty acids promoting, 27; type 2 diabetes and heightened, 27

insulin sensitivity, 81–82

iodine, 217

Iowa Women Health Study, 112

iron, 146–47

Januvia (sitagliptin), 179, 180

Journal of the National Cancer Institute,
145

juvenile diabetes.
See
diabetes type 1

kale: ANDI score of, 49; California Creamed Kale, 237; Dr. Fuhrman's Famous Anticancer Soup, 227; French Lentil Soup, 229; Great Greens, 240; Mediterranean Bean and Kale Sauté, 242

ketoacidosis, 12

ketones, 12

kidney beans: ANDI score of, 49; Easy Bean and Vegetable Chili, 238; GI and GL of, 51; protein content of, 132; resistant starch of, 99; Yum Good Beans, 254

kidney disease: as complication of diabetes, 9; high-protein low-carbohydrate diet association with, 72–73

kiwi: GI and GL of, 51; low pesticide content of, 204

lactobacillus acidophilus, 105

Lancet
journal, 9, 145, 199–200

lapband procedure, 30

LDL (bad) cholesterol: low-fat vegan diet lowering, 115; nut consumption to increase, 111; plant sterol supplements to lower, 150

leeks: ANDI score of, 49; Dr. Fuhrman's Famous Anticancer Soup, 227; Golden Austrian Cauliflower Cream Soup, 230; Mushroom Soup Provencal, 231–32; Tomato Bisque, 233

legumes: health benefits of eating, 91; long-lived people association with eating, 99; unique properties of carbohydrates in, 94

lentils: Dr. Fuhrman's Famous Anticancer Soup, 227; French Lentil Soup, 229; GL of, 103; Herbed Barley and Lentils, 241; No-Meat Balls, 243; protein content of, 86, 132; Red Lentil Sauce, 226; resistant starch of, 99; Saucy Lentil Loaf, 247–48

lettuce: ANDI score of iceberg, 49; high pesticide content of, 204; as recommended salad vegetable, 126; Southern-Style Mixed Greens, 250; Tropical Fruit Salad, 218.
See also
iceberg lettuce; romaine lettuce

life span: diabetes health consequences and impact on, 6, 8–9; how nut consumption can extend, 111–13; IGF-1 (insulin-like growth factor 1) and longer, 81–82; nutritarian diet and exercise program to extend your, 30–31, 35–36.
See also
health

lifestyle: consensus statement (2009) on type 2 diabetes and, 170–71; health benefits of the nutritarian diet and changed, 4–5, 53–54, 110–11, 123–24

lima beans, 229

low body-fat percentage, 173

low-carbohydrate high-protein diet, 69–75, 92

low-fat foods: examining the myths about high-fat and, 108–10; health risk of fat deficiency, 117–21

“A Low-Fat Vegan Diet Improves Glycemic Control and Cardiovascular Risk Factors in a Randomized Clinical Trial in Individuals with Type 2 Diabetes” study, 115

low nutrient density foods: H=N/C formula on, 3; how toxins are built up by, 62–63

lunch menus: comparing without nuts/seeds and with nuts/seeds, 119–20; general guidelines for, 134–35; main dish recipes for, 234–54; for newly diagnosed gestational diabetes, 187–88; tips for quick and easy, 197–98; Week 1, 210–13; Week 2, 213–16

lutein, 128, 130

lycopene, 128

macronutrients: description of, 44; H=N/C health equation on adequate, 46

macular degeneration, 130

mammalian circadian system, 62

mangos: Blended Mango Salad, 219; Island Black Bean Dip, 223; low pesticide content of, 204; Mango Coconut Sorbet, 256; Tropical Fruit Salad, 218

medications: Actos (pioglitazone), 21, 32, 37, 180; ADA on treating diabetes through, 2, 36–37; Amaryl (glimpiride), 21, 37, 180; Avandia (rosiglitazone), 21, 32, 37, 180; Byetta (exenatide), 179, 180; cholesterol-lowering, 173, 174; Diabenese (chlorpropamide), 21, 37, 180; Diabeta, 21, 37, 180; endless cycle of diabetic, 2–3; gestational diabetes and, 184–85; glimepirmide, 33; Glucotrol (glipizide), 21, 33, 37, 180; Glynase (glyburide), 21, 33, 37, 180; Glyset (miglitol), 180; hypoglycemic reactions from overuse of, 21; Januvia (sitagliptin), 179, 180; less favorable for use with dietary treatment, 180; metformin (Glucophage), 15, 179, 180; most favorable for use with dietary treatment, 180; overdependence on treatment using, 33–40; Prandin (repaglinide), 179, 180; Precose (acarbose), 180; side effects of glucose-lowering, 2; Starlix (nateglinide), 180; sulfonylurea drugs, 2, 32, 33; thiazolidinediones, 32; type 2 diabetes and decreasing insulin and other, 31–34.
See also
insulin medication; supplements/multivitamins