Dr. Gabriel Cousens promotes a mostly raw food, vegan diet in his book, There Is A Cure For Diabetes, which he published in 2008. (2)

Researchers have done a meta-analysis (considered the highest level of scientific evidence), in which they compared six significant prior research studies, and they found that a plant-based diet significantly improved blood sugar control in Type-2 diabetes.  The results were that plant-based diets improved a key indicator of blood sugar control.  The blood sugar control indicator is called Hemoglobin A1c.  The results improved as much as 1.2 points, which is much greater than the effect of typical oral diabetes medicines. (3)

The new study focused on combining the results of all of the available studies.  The benefits of excluding meat, cheese, and eggs from the diet was as much as 0.7 points in some studies, and averaged 0.4 points overall. (4) This study also focused on long-term effects.  Participants in most of these studies were not required to reduce their calorie or carbohydrate consumption.  (5)

Diabetics who would like to reduce their medications can now understand that the type of food that they are consuming DOES have a direct impact on their health.

This new study is published in Cardiovascular Diagnosis and Therapy.  It is called “Vegetarian Diets and Glycemic Control in Diabetes:  A Systematic Review and Meta-Analysis”.

By Nancy Addison CHC, AADP

Source:
1, 3, 4, &5 – Yokoyama Y, Barnard ND, Levin SM, Watanabe M. Vegetarian diets and glycemic control in diabetes: a systematic review and meta-analysis. Cardiovasc Diagn Ther 2014;[4:37]3-382.
2. “There is a Cure For Diabetes” by Gabriel Cousens, MD, published 2008, North Atlantic Books, Berkeley, California.

It’s a great place to start for easy, delicious vegetarian food and nutritional advice!

Click here to see my books on Amazon!

Please leave a comment and join the conversation!

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I frequently talk to people who think that eating healthier doesn’t always taste delicious. But, the good news is that when we start doing something new, our bodies adapt and our taste buds acclimate. When you change your diet and start eating a different type of food, it may not initially seem quite as delicious as you hoped it would. That’s because you have not been eating that food until now and your taste buds are not used to it. But, if you continue to eat that specific food on a continual basis for about two weeks, your body will adapt and your taste buds will generate and acclimate to these new taste sensations.

Stick with the new, healthier diet and allow your body to grow and evolve with you. Within two weeks, that new food will taste better than it did the first time, and you will be getting tremendous health benefits!
So, let’s get started on a new eating plan for a healthier, happier you! To begin this new dietary journey, get a fresh start with my top seven tips for making healthy eating delicious!

One: Use healthy fat in your recipes. Eating fat does not necessarily make a person fat. In fact, the right kinds of fat can make people skinny, as well as support overall health and increase energy.

The advertising industry would have us believe that fat is bad or fattening. But in reality, good fat can be critical to our health and our weight management. Fat actually tells the body how to utilize protein and carbohydrates. Fat in our food can make it taste rich and satisfying.

Foods that are savory usually have some fat in them, but many low- fat or fat-free products are filled with salt, sugar, chemical additives, and MSG to make up for the lack of savory flavor the fat provides.

Coconut oil and avocado oil are examples of pure, unprocessed healthy fats.

Coconut oil is seen in most parts of the world as the super-food of fats. Coconut oil is a healthy “nut” fat. It is a highly chemically stable fat, meaning it can be heated without negative effects. Very few oils handle heat well, but certain coconut oils handle high heat very well. It is also resistant to lipid peroxidation (which may be a common mechanistic pathway that can lead to increased cancer risk) and rancidity.

 Coconut oil is unique if you are a calorie counter. Coconut oil has 2.6% fewer calories per gram than other fats. Coconut oil nourishes the body, and its medium-chained fatty acids provide a good source of energy.

Coconut oil is also highly effective as an antioxidant. Coconut oil is a safe alternative oil for any cooking recipe. And as a healthy fat, it makes food taste rich and savory!

Avocados are a superfood filled with vitamins, minerals, and healthy fat. They are especially high in potassium and fiber, which contribute to weight loss and have been linked to a lower risk of disease.

Two: Use mushrooms in your recipes. Studies show mushrooms aid the immune system because they are rich in potassium, selenium, copper, riboflavin, niacin, pantothenic acid and B complex vitamins. Some kinds of mushrooms are one of only two natural food sources of Vitamin D.

Mushrooms are an excellent source of antioxidants polyphenols, selenium, and ergothioneine (known as a master antioxidant, an amino acid containing sulfur. Sulfur is an extremely important nutrient, yet it is highly overlooked.) One medium portobello mushroom has more potassium than a small banana. Five medium cremini mushrooms have more selenium than a large egg or three ounces of lean beef. Plus, the copper in mushrooms helps the body to make red blood cells, which carry oxygen throughout the body.

Mushrooms are low in calories and are about 80–90% water, which makes them a great substitute for meat in recipes when wanting to cut calories. 
Adding mushrooms to dishes is easy.

Thinly slice some mushrooms and put them on salads, pasta dishes, and sandwiches—or serve them as a side dish. Grilling them is always great, and mushrooms make a tasty and healthy alternative to a burger. I love to sauté them with onions and butter in order to bring out the rich flavor of savory mushrooms. Each mushroom has a different flavor, so experiment by trying different varieties.

Three: Eat colorful, fresh, organic food to get antioxidants. Antioxidants are in the color. Avoid white, refined foods and choose the ones with rich color. For example, in the winter, certain seasonal foods like root vegetables can be very comforting, especially potatoes! But instead of white potatoes, give yourself an antioxidant boost by trying red potatoes, purple potatoes, yams, or sweet potatoes. Sweet potatoes are delicious, and high in fiber and beta-carotene. 
 (Use coconut oil as a healthy fat in potato dishes. Mix it in to mashed potatoes, or use it when you cut potatoes up for baking and frying. If you want a buttery flavor, add a tiny bit of ghee to the coconut oil. Just remember: Never store potatoes in the refrigerator. Doing this will turn the starch in potatoes into sugar.)

Four: Cook with unrefined sea salt to increase your health and well-being. 
When I ask people if they use salt, they usually tell me, “No, I eat a low-salt diet for health reasons.” But unrefined sea salt is not salt that is bad for us. It is the type of salt we eat that dictates whether it is good for you.

The word “electrolyte” is a fancy medical term for salt. We need electrolytes to be healthy. Our immune systems can’t function without them. In fact, low-salt diets promote toxicity, and they have adverse effects on the body. Low-salt diets promote elevated insulin levels and insulin resistance, as well as elevated normal cholesterol and LDL cholesterol levels. Low-salt diets will lead to mineral deficiencies and the development of chronic disease.

Adding unrefined, mineral rich sea salt to your diet can increase the usable oxygen in your blood, detoxify blood, and neutralize radiation. Unrefined, mineral-rich sea salt makes capillaries more elastic and increases blood flow. There are various types of unrefined sea salt, all containing different mineral contents. Try a few different ones and see which you like the best.

Five: Add spices to your food to provide both flavor and incredible health benefits. 
Two spices I most recommend adding are turmeric and cinnamon.

 Turmeric is a common ingredient in Indian cuisine and contains an ingredient called curcumin. Curcumin has more than 150 therapeutic agents to combat viruses, bacterium, diseases, and other chronic conditions.
Turmeric can help curb indigestion and heartburn. It protects brain and cardiovascular health, boosts the immune system and decreases inflammation. Turmeric works better when combined with fat and if you combine it with black pepper, you can increase the rate of absorption.

Cinnamon is another spice you can add to your recipes. It us very effective in lowering blood sugar levels.

Six: Use healthier sweeteners. Sugar is like an addictive drug. It gives the body an artificial energy surge, and the body begins to crave that energy. Dr. Francis Stern states, “A characteristic of sugar ‘binges’ is that the taste for sweets, for some reason, leads to a craving for more of the same, just the way other drugs create cravings.” I encourage you to limit or eliminate sugar from your diet as much as possible. A few suggestions for when you wish to add a sweetener are honey, xylitol, dates or date sugar.

Honey is a natural sweetener that is antifungal and antibacterial. Honey contains a variety of nutrients and minerals, as well as some enzymes. It is known to facilitate muscle recuperation and glycogen restoration after a workout. Substitute honey for sugar in recipes. Always buy raw, unrefined honey so that live enzymes and nutritional properties are still intact.

 Xylitol is a sugar alcohol found in fruits and vegetables. It is made from birch tree bark and other hard wood trees. Xylitol has fewer calories and 75% fewer carbohydrates than sugar. Studies have shown that ingesting xylitol can alkalize your body, reduce sugar cravings, and reduce insulin levels. It was approved by the FDA in 1963.(Like chocolate, egg whites and red grapes, xylitol is toxic to animals.)

Seven: Use delicious probiotic foods in your recipes. Probiotic food is vital to the health and strength of the immune system, and it supports digestion and absorption of food and nutrients. Adding garlic, onions, raw, unprocessed apple cider vinegar, raw, unprocessed soy sauce, coconut yogurts, kombucha, and miso to your recipes can make them delicious as well as create a healthier immune system!

 Allium vegetables, like garlic and onions, have been studied extensively in relation to cancer. Their beneficial and preventative effects are likely due in part to their rich organosulfur compounds.

Garlic, in particular, has a wonderful flavor. It’s fragile, so I add it at the end of cooking. Adding onion is a great way to add flavor to a dish without adding extra calories. Onions can be sautéed, roasted, and grilled or caramelized. Use them fresh as a topping for sandwiches or salads, or add them to salsas and dips. They have both probiotic and antifungal properties.

 Fermented foods are foods that have been through a process of lactofermentation, in which natural bacteria feed on the sugar in the food to create lactic acid. This process preserves the food. It creates beneficial enzymes, B vitamins, and probiotics.

So, lighten up, get going, and embrace a new, healthier lifestyle! By incorporating delicious, healthier ingredients into your recipes, you will give your body some necessary tools to help it heal and stay healthier in the future. Now is the time to transition to a healthier lifestyle that you can maintain for the rest of your life! Feel lighter and brighter in your body, mind, and spirit.

It’s time for new adventures with food!

Sources:

1 Gago-Dominguez, Manuela, et. al. (2007). Lipid peroxidation, oxidative stress genes and dietary factors in breast cancer protection: a hypothesis. Breast Cancer Research 2006, [9:20]1. Retrieved from http://www.breast-cancer-research.com/content/9/1/201

2  Cinnamon’s Health Benefits: Wondering how to lower blood sugar? Try some cinnamon, which has double duty benefits.” (2007, November 7.) Women’sHealth. Retrieved from http://www.womenshealthmag.com/food/cinnamon-benefits-explained
3  Goulart, Frances Sheridan. (1991, March 1). “Are You Sugar Smart? Linked to Heart Attacks, Kidney Disease, Diabetes and Other Diseases, Sugar Is to the ’90s What Cholesterol Was to the ’80s (Includes 9 ways to Cope with Sugar Cravings).” American Fitness. Retrieved from http://www.highbeam.com/doc/1G1-10722552.html

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Here I am today, after 30 years of eating vegetarian

and Raising Healthy Children that way.

I lost weight easily, without even trying.

I got healthy and I feel terrific!

I’m 63 years old now and I feel like I’m 30!

People say I look like I’m in my 40’s!

Why is becoming Vegetarian To Lose Weight a healthy way to live your life and have radiant health?

The vegetarian diet goes way back in time. It was recorded in the sixth century by the Greeks. Today, many people are becoming vegetarian to lose weight, health, environmental, or ethical reasons.

Vegetarianism and Health

Studies show that people on healthy vegetarian diets have lower risks of:

• Heart disease
• Colorectal, ovarian, and breast cancers
• Diabetes
• Obesity
• Hypertension (high blood pressure)[1]

Dr. Caldwell B. Esselstyn, Jr., former president of the medical staff at the Cleveland Clinic, writes that you can reverse heart disease with no drugs and only a plant-based diet. He bases this conclusion on the groundbreaking results of his 20-year nutritional study. Backed by solid scientific evidence, he argues that we can end the heart disease epidemic simply by changing what we eat. Dr. Esselstyn recommends a plant-based, oil-free diet that he says can prevent heart disease, stop its progress, and even reverse its effects.[2]

The late Walter Kempner, MD, founded the Rice Diet. He advocated a diet of rice, fruit, and vegetables on the basis that it has the power to do miraculous things for people and help them gain back their health. He treated hundreds of people at Duke University where he prescribed a diet of rice, vegetables, and fruit that reversed hypertension, diabetic eye changes, heart failure, kidney failure, and obesity.[3]

Dr. T. Colin Campbell, PhD, professor emeritus at Cornell University and co-author of The China Study, the most comprehensive human nutrition study to date, advocates a plant-based diet for optimum health. I was fortunate to be part of Dr. Campbell’s class at Cornell University, where he told us:

Plant-based eating is a superior way of eating. Benefits of eating this way: Live longer, look and feel younger, have more energy, lose weight, lower blood cholesterol, prevent and even reverse heart disease, lower your risk of prostate, breast and other cancers, preserve your eyesight in your later years, prevent and treat diabetes, avoid surgery, vastly decrease need for pharmaceutical drugs, keep bones strong, avoid impotence, avoid stroke, prevent kidney stones, keep your baby from getting type 2 diabetes, alleviate constipation, lower your blood pressure, avoid Alzheimer’s, beat arthritis and more.

Dr. Campbell discussed studies he had done on the diseases that arise in populations when meat protein is introduced into the diet. He continued:

My early research gave me the understanding that animal protein, when tested experimentally, was substantially different from plant protein in its ability to promote tumor development. It turned out that animal protein had its effect by operating through a constellation of integrative mechanisms. The division between animal and plant foods was a signpost of a division of the kinds of foods having an effect on cancer.[4]

In Dr. Campbell’s class on plant-based nutrition, I learned of many studies that prove it is possible to be healthy or overcome illness on a plant-based diet. Recently, one study conducted by a team of American and Japanese researchers showed that people who have diabetes can vastly improve their health by eating an entirely plant-based diet.[5] More than 100 million people today have diabetes or pre-diabetes.

The study’s findings agree with my experience. Working with people who have diabetes, I have found they show remarkable improvement in their health and well-being from consuming a plant-based and almost completely raw food diet.

For that study, the researchers also undertook a new meta-analysis—which is considered the highest level of scientific evidence—in which they compared six significant prior research studies. The researchers found a plant-based diet significantly improved blood sugar control in type 2 diabetes, and specifically in a key indicator of blood sugar control called hemoglobin A1c. The participants’ results improved as much as 1.2 points, which was greater than the effect of typical oral diabetes medicines.

The study also combined the results of all of the available studies. It indicated the benefits of excluding dairy (including cheese), eggs, and meat from the diet was as much as 0.7 points in some studies, averaging 0.4 points overall. The participants in most of these studies were not required to reduce their calorie or carbohydrate consumption.

Then, even more compelling is a recent national (US) dietary survey  that was completed with over 6,000 people between the ages of 50 and 65 years old.  It was found that those who reported high protein  intake ( example: eggs, dairy, fowl, pork, cows, lamb, etc.), increased their risk of death by 75 percent.

The study showed a quadruple increase of cancer death during the following 18 years, and a quintuple increase of death from diabetes. The participants with  a moderate intake of protein had  a triple increase in their risk of death due to cancer, when compared with the low protein intake group.

According to Mladen Golubic, MD, PhD, with the Cleveland Clinic, “It is important to note that these associations of death by disease were completely eradicated if the ingested proteins were “plant-derived”.  The composition of complex amino acids, (which are the building blocks of protein), that is derived from animals, acts very differently than the amino acids from plant protein. What we need are amino acids, not the proteins themselves.” (6)

I’ve learned everyone needs to find the diet that works best for them, and find balance in their life. I also know that the quality of the food we eat is vital. From my studies, I believe an organic, plant-based diet can benefit your health, and even heal your body.

If you would like to try a plant-based diet, you may like my book: How To Be A Healthy Vegetarian – Second Edition

It is a best-seller and it just won

Best Diet And Nutrition Book by the Beverly Hills Book Awards, 2017-2018

and

Best Specialty Book of the Year by the Book Excellence Awards, 2017-2018.

Buy it today and find out what it’s like to have radiant health!

Half the book is about nutrition and health the other half is recipes and resources.

Click here to view my 6 award-winning books on my Amazon Author page.

What People are saying about my book:

Best Health and Nutrition Book of this Century

By Dr. Gary Massad

“How To Be A Healthy Vegetarian” 2nd edition, is an excellent book. Having had the opportunity to assist and promote health and nutrition with world-class athletes over the last 25 years; it is my opinion that Nancy Addison’s book is a formula for high-level performance in our daily lives. I can’t imagine a more informative book for the person looking to improve their health. The chapter about sugar is the most complete information available. Nancy is an expert in Nutrition. What you put on the end of your fork is more powerful medicine than anything you will find at the bottom of a pill bottle.”
Gary L. Massad M.D.
-First National Corporate Medical Director and founder of Occupational Health Centers in America. Attending physician to the Iron Man Hawaii; Attending Physician, United States Triathlon Association; Attending Physician United States Tae Kwon Do Association, Attending Physician United States Cycling Federation.

How To Be A Healthy Vegetarian

By Michael Hall, DC

“How To Be A Healthy Vegetarian, 2nd edition, is a wonderful book!!
Finally, a book that I can recommend to my patients without reservation. It is concise, well-written, and easy to follow.
Patients and consumers alike are inundated with the number of books, articles, and marketing that surround our eating habits.
This book easily puts the fundamental concepts into one place that anyone can understand and utilize. The recipes are tasty and can be made with relative ease.
For anyone wanting to make a positive and healthy change in their eating habits and their health this is the book for you!”

“I have just finished reading Nancy Addison’s book “How To Become A Healthy Vegetarian.” It is well written, compelling and informative. The health benefits are indisputable. Nancy, being a gourmet chef as well as nutritionist provides some recipes that clearly explain why Nancy’s dinner guests are pleasantly surprised to indulge in a meatless meal. I found Nancy’s book interesting, well researched as well as a fun read that might be very helpful to anyone who would like to be a healthy vegetarian!”

-Louis P. Brady M.D.

 Resources:

[1] Brown University. “Being a Vegetarian: What are the Health Benefits of a Vegetarian Diet?” Retrieved from  http://brown.edu/Student_Services/Health_Services/Health_Education/nutrition_&_eating_concerns/being_a_vegetarian.php#4

[2] Esselstyn, Caldwell B., Jr. (2008). Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure. Avery Trade.

[3] McDougall, John. “Nutrition in the Medical Clinic Part III” lecture. Plant-Based Nutrition. eCornell University.

[4] Campbell, T. Colin. (2010). “Principles of Nutritional Health. Plant-Based Nutrition.” eCornell University and the T. Colin Campbell Foundation.

[5] Yokoyama, Y., Barnard, N.D., Levin, S.M., & Watanabe, M. (2014, October). “Vegetarian Diets and Glycemic Control in Diabetes: A Systematic Review and Meta-analysis.” Cardiovascular Diagnosis & Therapy, 4(5), 373–382.

6, Cleveland Clinic, Benefits of Plant Based Diets,  “Online Health Chat with Mladen Golubic, MD, Ph, Friday, April 4, 2014 https://my.clevelandclinic.org/health/transcripts/1602_benefits-of-plant-based-diets

 Order: How To Become A Healthy Vegetarian, 2nd edition, and learn Nancy’s simple strategies for living a more radiant, healthy life.

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