Re: Food Advice

Quentin Grady wrote:


G'day G'day kohlrabi_croce
hi. Wow, thank you for writing such a long post to
help me.


Good point though it isn't usual for people to try to persuade
others to make major changes such as becoming vegetarian or vegan.
Those that do soon realise they get rebuffed so often it isn't worth
it. What happens more often is the little advocacies based on the
latest research eg such as drinking decaffeinated coffee, avoiding egg
yolks, avoiding milk and switching to soy, not having soy at all,
avoiding wheat based products but merrily eating rye and spelt.

Ah well, I wasn;t trying to promote it, just provide an alternate
view. Then the OP could decide for himself. I'm rather more
fascinated at the moment with observing the sudden positive
upswing in my overall mood. It makes life better.


I'm here more to learn about what I need to do to keep my
BG low by diet, and I appreciate the advice I've gotten.

Sensible. Good to know asd can help people whatever their basic
persuasion. By way of example Anil and I differ markedly on our basic
philosophy about what constitutes a balanced diet yet this hasn't
stopped us from exchanging a lot of valuable information. IMHO that
is how a support group should be.

That's pretty cool. Well I find the most sensible newsgroups
are the ones for supporting a health problem.


Make low calorie density foods such as vegetables the mainstay of your
diet. Cauliflower can replace potato. For T2 diabetics it is
important to realise five cups of cauliflower has a similar amount of
carbohydrate to one cup of potato. The so called "free vegetables"
are good sources of the shorter chain omega-3 which are the ones that
lower the risk of coronary heart disease which is the biggest killer
of T2 diabetics. Cooked with olive oil they remain palatable. Those
that simply steam them aren't as likely to continue to keep using them
regularly. Vegetables such as asparagus provide a good proportion of
the daily folic acid requirements.

Yes, I' m doing this...good advice about the cauliflower. I also
already use olive oil and canola.


If you wish to include grains make sure you know what whole grains are
and distinguish them from whole meal. It is only with the whole
grains that one gets resistant starch. Resistant starch has the neat
trick of causing the body to burn fat before carbohydrate. When fat
is burnt it isn't stored. One startling difference between diabetics
and non-diabetics is that the hearts of diabetics burn fat rather than
carbohydrate mixed with a little fat as happens in non-diabetics. Put
simply we need to tackle the problem at both ends. Choose our fats
more carefully than non-diabetics and choose our carbohydrate sources
more carefully to ensure we get resistant starch. Some T2 diabetics
find grains work fine for them. Some don't. It is one area where the
dictum, your mileage may vary, YMMV is true. Switching from refined
grains to vegetables lowers blood pressure as shown by the DASH diet
program.

I already found out I can't do grains, but I'm going to try to sprout
them like Anil. Didn;t know that aobut resistant carbs. Interesting.


Have a good source of protein. To lose weight one needs more than two
grams of protein for every gram of fat. The Women's Health
Initiative, WHI showed all too clearly that simply aiming for low fat
does not work. In fact it is an utter failure for weightloss and for
reducing the rate of coronary heart disease both of which are vital to
most T2s. For non-vegetarians this means choosing lean meat and/or
fish. For vegetarians it means giving thought to legumes and/or flax.
Legumes such as soy provide protein and also are the best source of
resistant starch. As a rough rule look at the amylose content of the
carbohydrate. With most foods it is about 10%. With legumes it is
nearer 60%. IMHO this is why cultures that are successful in the
longevity stakes eg Crete of a few decades ago and such Japanese
populations such as the one on Okinawa regard legumes as a separate
food group. On Crete they had two "legume" days per week. IMHO a lot
of attention has been given to their consumption of olive oil and too
little given to what else they were doing.

I don't know what amylose is, but I'll look into it. yeah I eat tofu
:).


Include nuts. In many population experiments it has been shown that
people who eat nuts have three to five years more of quality life. No
one has been too clear as to why this is so. It could be a mixture of
reasons, improved intake of magnesium, phytosterols that block
cholesterol reabsorption etc. IMHO we can leave the reasons for those
who must have reasons and simply enjoy the success by including nuts
in our diets. In ad libitum trials where people are free to use their
common sense the participants have not shown a weight gain. It seems
most people have the common sense to eat a little less of something
else or that chewing nuts satisfies the appetite. I've noticed this
happening with people who kept walnuts for afternoon tea. They ate
less for their main evening meal.

Ok I will.


Eat berries. It comes as a surprise to many people that berries are
comparatively safe for T2 diabetics. Strawberries taste sweet so it
is natural to think they loaded with sugar. As it happens they are
not. Most berries have about 7% carbohydrate. Pip fruit such as apples
and pears are more like 12%. Bread is more like 35% and breakfast
cereals are somewhere up near 60%. Put simply it is easy to control
carbohydrate intake when eating strawberries, raspberries,
blueberries, cranberries etc and difficult when eating breakfast
cereal and bread.

So far I'm finding I have to be careful with apples. It seems ok if
I put one into the juicer with the bitter melon.


Eat yoghurt in preference to milk. The lactose has been converted to
lactic acid.

Hopefully the topics covered here will inspire you and others to ask
questions and we will do our best to come up with answers.

Thank you I really appreciate it. Wow, you have really educated
yourself about this stuff.

Tracy

.

Relevant Pages

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