The End of Diabetes (25 page)

 

Cantaloupe Slush

Serves: 4

1 cantaloupe, seeded, rind removed

2 cups ice

2 Medjool dates or 4 regular dates, pitted

Blend the ingredients together in a high-powered blender until smooth.

Note:
The same drink can be made with peaches or nectarines.

 

Mango Coconut Sorbet

Serves: 4

½ cup unsweetened shredded coconut

2 tablespoons water

¼ teaspoon lemon or lime juice

1 (10-ounce) bag frozen mangos

2 slices dried mango, unsweetened and unsulfured

Blend ingredients in a high-powered blender or a food processor until smooth.

 

Peach Sorbet

Serves: 4

1 pound frozen peaches

¼ cup soy, almond, or hemp milk

4 dates, pitted

Blend all ingredients in a high-powered blender or food processor until silky smooth.

 

Poached Pears with Raspberry Sauce

Serves: 2

2 pears

1 teaspoon lemon juice

⅔ cup frozen red raspberries, thawed

1 Medjool date, or 2 regular dates, pitted

Peel the pears and leave the stems attached. Drizzle with lemon juice and place in a microwave-safe bowl. Microwave for 4 minutes. Remove pears to individual bowls, reserving cooking liquid.

Blend raspberries and dates in a high-powered blender until smooth. Mix with cooking liquid. Top pears with raspberry sauce, and serve.

 

Strawberry Pineapple Sorbet

Serves: 4

1 (10-ounce) bag frozen strawberries

1 peeled navel orange, or other orange, peeled and seeded (pre-soaked in water to cover)

4 slices dried pineapple, unsweetened and unsulfured

Blend frozen strawberries, orange, and pineapple with soaking water in a high-powered blender or food processor. Pour into sorbet glasses and top with sliced fresh strawberries, if desired.

Take It from Here

I hope this book is the beginning of your journey to lasting health and vibrant living. Many of the suggestions may be different than anything you've tried before, and I acknowledge that this may also require a significant lifestyle change for you and those around you. Change isn't always easy, but it can be immensely rewarding. Watching your diabetes reverse and potentially disappear will be a wonderful experience, especially when you know you created the opportunity by providing your body with the nourishment it needs to do its job.

As you begin your journey to health, remember to plan for your success and address every obstacle as a rewarding challenge to overcome. You can climb Mount Everest and raise your arms in triumph. This is your chance to shine and to glow with pride as you allow your body to glow with health. Recruit your personal support team, and encourage them not just to cheer you on but also to join you. After all, the diet recommendations in this book are also largely the same suggestions I would make to anyone for weight loss, superior health, and longevity. Good luck with your journey. I am privileged to have shared this information with you, and I encourage you to share
your
success story with me. Visit me at www.drfuhrman.com. I will be excited to hear from you.

Index

The pagination of this electronic edition does not match the edition from which it was created. To locate a specific passage, please use your ebook reader's search tools.

 

 

A1C levels.
See
HbA1C levels

acacia extract, 150

acarbose (Precose), 180

acrylamides (toxic), 50

Action to Control Cardiovascular Risk in Diabetes study, 35

Actos (pioglitazone), 21, 32, 37, 180

adult-onset diabetes.
See
diabetes type 2

Adventist Health Study, 112, 118

AGEs (advanced glycation end products), 42

alcohol intake, 201–2

almonds: Almond Tomato Sauce, 225; ANDI score of, 49; Blueberry Cobbler, 255; protein content of, 86, 132; Russian Fig Dressing/Dip, 223; Thousand Island Dressing, 224

alpha lipoic acid, 149

Amaryl (glimpiride), 21, 37, 180

American College of Lifestyle Medicine, 189

American Diabetes Association (ADA): consensus statement (2009) issued on recommendations for type 2 diabetics, 170–71; diet approved by the, 21–23, 124; disease-causing food habits reinforced by, 36–37; on the lost war against diabetes, 9; medications promoted as accepted treatment by, 2, 36–37

American Journal of Clinical Nutrition,
117

American Journal of Ophthalmology,
32

“American Kidney Fund Warns About Impact of High-Protein Diets on Kidney Health” (Crawford), 73

amputations, 9

ANDI (Aggregate Nutrient Density Index): description of the, 46–47; Fuhrman's ANDI Scores for specific foods, 49; understanding how to use the, 47–48, 50

animal products: chicken breast, 49; comparing protein of plants and, 131–32; eggs, 77, 78; fish, 76, 77–78, 139, 246, 252; limiting consumption of, 77–78, 139; low-carbohydrate high-protein diet, 69–75, 92; milk, 49, 139; recommended nutritional amounts of, 75–76; red meats, 49, 77, 139; scallops and shrimp, 139, 252; U.S. daily consumption of, 80–81.
See also
protein

Annals of Internal Medicine,
71

antioxidants: ellagitannins, 111–12; in pomegranates, 151; processed foods low in, 50

apples: ANDI score of, 49; GI and GL of, 51; high pesticide content of, 204; Soaked Oats and Blueberries, 218

artichokes: preparing steamed, 137; Saucy Lentil Loaf, 247–48

artificially sweetened drinks: cola, 49, 103; nutritarian diet on, 138

arugula, 49

asparagus: ANDI score of, 9; Asparagus Polonaise, 234; low pesticide content of, 204

atherosclerotic plaque: diabetes and development of, 171–72; egg consumption and build-up of, 78; how the high-nutrient-density diet promotes regression of, 177–78; studies on how the Nrf2 protein can protect against, 129–30

Atkins diet, 50, 69, 71, 72

autoimmune reaction, 11

Avandia (rosiglitazone), 2, 21, 32, 37, 180

avocados: ANDI score of, 49; Black Bean Lettuce Bundles, 236; Garbanzo Guacamole, 221; Green Gorilla Blended Salad, 219; low pesticide content of, 204; Vegetable Burrito, 253

bananas: ANDI score of, 49; Banana Walnut Ice Cream, 255; Green Gorilla Blended Salad, 219; protein content of, 86; Quick Banana Oat Breakfast to Go, 217; Tropical Fruit Salad, 218

barley: GL of, 103; Herbed Barley and Lentils, 241; resistant starch of, 99

Beano, 105

beans: ANDI score of all varieties of, 49; cannellini, 231–32; Dr. Fuhrman's Famous Anticancer Soup, 227; dried, 101; Easy Bean and Vegetable Chili, 238; Fast Mexican Black Bean Soup, 228; French Lentil Soup, 229; garbanzo, 221, 248; Garbanzo Guacamole, 221; gas produced by, 105; Herbed White Bean Hummus, 222; Island Black Bean Dip, 223; kidney, 51, 99, 132, 238, 254; Mediterranean Bean and Kale Sauté, 242; Mushroom Soup Provencal, 231–32; navy, 99, 103, 231–32; Northern, 99, 231–32; nutritarian diet and allowed consumption of, 125; pinto, 238; Quick and Creamy Vegetable Bean Soup, 232; as resistant starch source, 91, 95–105; Savory Portobello Mushrooms with Chickpeas, 248; Simple Bean Burgers, 249; soluble fiber provided by, 91; string, 126; unique properties of carbohydrates in, 94; Yum Good Beans, 254.
See also
black beans

beets, 103

beta-carotene, 128, 146

beta cells: insulin produced by the, 10, 26; large capacity in severely overweight individuals, 29

beverages: alcohol–red wine, 201–2; cola, 49, 103; permitted by nutritarian diet, 138; pomegranate juice, 49, 220; recommended water drinking, 138

bitter melon, 150

black beans: ANDI score of, 49; Black Bean Lettuce Bundles, 236; dietary fiber of, 97; Easy Bean and Vegetable Chili, 238; Fast Mexican Black Bean Soup, 228; GI and GL of, 51; GL of, 103; Island Black Bean Dip, 223; resistant starch of, 99.
See also
beans

blackberries, ANDI score of, 49

black-eyed peas: GL of, 103; resistant starch of, 99; Southern-Style Mixed Greens, 250

black rice, GI and GL of, 51

blindness: diabetic complication of, 9; green vegetable consumption to lower risk of mascular degeneration, 130

blood glucose levels: build-up of, 12; how body fat deactivates insulin and raises, 28–31; prediabetic and diabetic, 10; standard practices to control, 2.
See also
glucose

blood pressure: diabetes complication of high, 8; how the nutritarian diet reduces systolic, 5

blueberries: ANDI score of, 49; Blueberry Cobbler, 255; Creamy Blueberry Dressing, 220; GI and GL of, 51; high pesticide content of, 204; Quick Banana Oat Breakfast to Go, 217; Soaked Oats and Blueberries, 218

body fat: how blood glucose is raised by, 27, 28–31; how insulin is deactivates and blood glucose levels raised by, 28–31; low body-fat percentage goal of weight loss and, 173; lower cholesterol with lower, 86; producing binding proteins that block activity of insulin, 27, 28.
See also
fats; obesity

bok choy: ANDI score of, 49; baby, 126; The Big Veggie Stir-Fry, 235; Braised Baby Bok Choy, 236; as recommended salad vegetable, 126

breakfast menus: comparing without nuts/seeds and with nuts/seeds, 119–20; general guidelines for, 133–34; for newly diagnosed gestational diabetes, 187; recipes for, 217–18; tips for quick and easy, 197; Week 1, 210–13; Week 2, 213–16

breast cancer, 15, 83, 85

British Medical Journal,
33, 72

broccoli: ANDI score of, 49; The Big Veggie Stir-Fry, 235; Easy Bean and Vegetable Chili, 238; Fast Mexican Black Bean Soup, 228; protein content of, 86, 132; Quick and Creamy Vegetable Bean Soup, 232; as recommended salad vegetable, 126; Speedy Vegetable Wrap, 251

brown rice: GI of, 51; GL of, 51, 103; protein content of, 86; resistant starch of, 99

brussels sprouts, 49

butter: cashew, 141; nutritarian diet disallowance of, 139

butternut squash: GI and GL of, 51; GL of, 103; Roasted Vegetable Salad with Baked Tofu or Salmon, 246

butyrate, 95

Byetta (exenatide), 179, 180

cabbage: ANDI score of, 49; The Big Veggie Stir-Fry, 235; low pesticide content of, 204

caffeine withdrawal, 59

calcium, 147

calorie-counting (portion-controlled) diet, 65

Calorie Restriction Society, 84

calories: comparing without nuts/seeds and with nuts/seeds menus with same, 119–20; examining the myths about high-fat and low-fat, 108–10; exercise to burn, 164; good health dependent on nutritional quality of consumed, 107–8; green vegetables and low, 130–32; micronutrient-per-calorie density, 66; as not all biologically available, 120; of resistant starch foods, 100; U.S. food consumption by, 43

cancers: breast, 15, 83, 85; colon, 85, 98; colorectal, 9, 15, 83; diabetes and increased risk of, 9; Dr. Fuhrman's Famous Anticancer Soup, 227; IGF-1 (insulin-like growth factor 1) link to, 82, 83; link between alcohol consumption and, 202; pancreatic, 85; prostate, 83, 129.
See also
health complications

cannellini beans: Mushroom Soup Provencal, 231–32; Quick and Creamy Vegetable Bean Soup, 232

cantaloupe: ANDI score of, 49; Cantaloupe Slush, 256; low pesticide content of, 204

carbohydrate-restrictive (ketogenic) diet, 69–75, 92

carbohydrates: diet of high-protein and low, 69–75, 92; good health dependent on nutritional quality of consumed, 107–8; IGF-1 promoted by refined, 84–85; resistant starch, 91; turned into glucose, 94; unique properties in beans and legumes, 94

carcinogenic acrylamides, 120

cardiovascular death.
See
heart disease/cardiovascular death

CARE study, 112

carotenoids, 130

carrot juice: ANDI score of, 49; Fast Mexican Black Bean Soup, 228; French Lentil Soup, 229; Golden Austrian Cauliflower Cream Soup, 230; Mushroom Soup Provencal, 231–32; Quick and Creamy Vegetable Bean Soup, 232; Red Lentil Sauce, 226; Tomato Bisque, 233

carrots: ANDI score of, 49; Dr. Fuhrman's Famous Anticancer Soup, 227; French Lentil Soup, 229; GI and GL of, 51; Golden Austrian Cauliflower Cream Soup, 230; Mushroom Soup Provencal, 231–32; as recommended salad vegetable, 126; Vegetable Burrito, 253

cashew butter: Cauliflower, Spinach Mashed “Potatoes,” 237; mixed into soups, 141

cashews: ANDI score of, 49; California Creamed Kale, 237; Creamy Blueberry Dressing, 220; Dr. Fuhrman's Famous Anticancer Soup, 227; French Lentil Soup, 229; GI and GL of, 51; Golden Austrian Cauliflower Cream Soup, 230; Green Velvet Dressing/Dip, 222; Mushroom Soup Provencal, 231–32; Quick and Creamy Vegetable Bean Soup, 232; used in soups, 141; Thousand Island Dressing, 224; Tomato Bisque, 233.
See also
nuts

cauliflower: ANDI score of, 49; Cauliflower, Spinach Mashed “Potatoes,” 237; Easy Bean and Vegetable Chili, 238; GI and GL of, 51; GL of, 103; Golden Austrian Cauliflower Cream Soup, 230; as recommended salad vegetable, 126; “unlimited food” status of, 125

celery: Dr. Fuhrman's Famous Anticancer Soup, 227; Golden Austrian Cauliflower Cream Soup, 230; high pesticide content of, 204; Mushroom Soup Provencal, 231–32; No-Meat Balls, 243; organic, 140; as recommended salad vegetable, 126; Saucy Lentil Loaf, 247–48; Tomato Bisque, 233

celery juice, 227

Centers for Disease Control and Prevention, 1, 8

cereal grains: nutritarian diet disallowance of processed cold, 138–39; resistant starch of, 97

cheese: ANDI score of low fat cheddar cheese, 49; nutritarian diet disallowance of, 139

cherries, 49

chicken breast, 49

chick peas, 86, 132

childhood onset (or juvenile) diabetes.
See
diabetes type 2

chocolate cake, 51

cholesterol: HDL (good), 111; LDL (bad), 111, 112, 150; medications to lower, 173, 174

cholesterol-lowering drugs, 173, 174

chromium, 151–52

cinnamon, 150

circadian system, 62

CMA (comprehensive micronutrient adequacy), 48

cola: ANDI score of, 49; GL of, 103

collards: ANDI score of, 49; Dr. Fuhrman's Famous Anticancer Soup, 227; protein content of, 132

colon cancer, 85, 98

colorectal cancer, 9, 15, 83

copper, 146–47

corn: ANDI score of, 49; Easy Bean and Vegetable Chili, 238; Fast Mexican Black Bean Soup, 228; GI and GL of, 51; GL of, 103; low pesticide content of sweet, 204; Mushroom Soup Provencal, 231–32; protein content of, 86; resistant starch of, 99

corn chips, 49

Crawford, Paul W., 73

C-reactive protein, 112

cruciferous vegetables: description and general health benefits of, 127–29; heart disease and green, 129–31

cucumbers: ANDI score of, 49; high pesticide content of, 204; as recommended salad vegetable, 126

dairy products: ANDI score of 1% milk, 49; nutritarian diet limits on, 139

DASH (Dietary Approaches to Stop Hypertension) study, 199, 201

dates: Asparagus Polonaise, 234; Cantaloupe Slush, 256; Peach Sorbet, 256; Poached Pears with Raspberry Sauce, 257; Sesame Ginger Sauce, 226; Tofu Ranch Dressing/Dip, 225

death rates: Action to Control Cardiovascular Risk in Diabetes study findings on, 35; diabetic complications leading to, 6, 8–9; Endocrine Society study linking diabetic drugs and, 33; study on physically fit diabetics and reduced, 161.
See also
heart disease/cardiovascular death

dessert recipes, 255–57

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

Diabenese (chlorpropamide), 21, 37, 180

Diabeta, 21, 37, 180

Diabetes Care,
115

diabetes mellitus: atherosclerotic plaque development associated with, 78, 129–30, 171–72; common health complications listed, 8–9; financial and economic costs of, 9, 170; gestational, 183–88; management during pregnancy, 183–84; need to emphasize prevention of, 9–10; overdependence on medications to control, 34–40; overview of the chronic disease of, 8; understanding the cause of, 10–11; worldwide prevalence (1985–2025) of, 19.
See also
heart disease/cardiovascular death; type 1 diabetes; type 2 diabetes

diabetes population: demographics of, 1; standard practices to control blood glucose by, 2

Dietary Approaches to Stop Hypertension (DASH) study, 199, 201

dietary treatment: ADA's approved, 21–23, 124; diabetic reversal diet for newly diagnosed gestational diabetes, 186–88; less favorable medications for use in conjunction with, 180; most favorable medications for use in conjunction with, 180.
See also
nutritarian diet

diet plans: ADA (American Diabetic Association), 21–23, 124; Atkins, 50, 69, 71, 72; carbohydrate-restrictive (ketogenic), 69–75, 92; criteria of a high-quality, 45–46; Dukan, 69, 72; health risk of low-fat, 117–21; paleo, 72; poor state of typical American, 42; portion-controlled (calorie-counting), 65; type 1 diabetes health problems exacerbated by poor, 14; understanding GI and GL in, 50–54; U.S. food consumption by calories, 43; vegan, 81–82, 115, 209; Zone Diet, 50.
See also
nutritarian diet; SAD (standard American diet)

dinner menus: comparing without nuts/seeds and with nuts/seeds, 119–20; general guidelines for, 136; main dish recipes for, 234–54; for newly diagnosed gestational diabetes, 188; tips for quick and easy, 197–98; Week 1, 210–13; Week 2, 213–16