By Beverleigh H Piepers
Vegan diets are known to be the best kind of diet for Type 2 diabetics. Researchers in the Department of Nutrition, Harvard School of Public Health and the Department of Medicine, Brigham and Women's Hospital, studied the relationship between animal fat and protein and how carbohydrates are processed. Their work was published in the American Journal of Clinical Nutrition, February 2011. Forty thousand four hundred and seventy-five participants were included in the study and followed up on for twenty years in many cases. Three low carbohydrate diets were followed.
* one group was identified as consuming high total protein and fat,
* the second group ate high animal protein and fat, and
* people in the third group ate a diet high in vegetable protein and fat.
These diets were examined every four years with food frequency questionnaires put to the volunteers. Two thousand six hundred and eighty-nine new cases of Type 2 diabetes were documented. Those who ate the diet highest in animal protein and fat had the highest risk of acquiring Type 2 diabetes. It was therefore concluded that people following low-carbohydrate diets should get their protein and fats from other sources besides red and processed meats.
Where can you obtain healthy protein and fat? Good sources of vegetable protein include beans and nuts, although all fruits and vegetables have at least some protein. One cup of chopped celery or iceberg lettuce has one gram of protein, or about 2 per cent of the recommended daily allowance (RDA) of 50 grams per day for an adult.
If you have one cup of oatmeal for breakfast you get 11 grams of protein. Have a salad for lunch with:
* a cup of lettuce
* a cup of celery
* half a cup of garbanzo beans
* a cup of chopped carrots, and
* an ounce of sunflower seeds
and you will get 14 grams of protein.
Have an afternoon snack of fifty blueberries and you will get another gram of protein. For dinner if you have: ·
* two green peppers filled with a cup of brown rice
* 15 ounces of black beans
* chili powder, and
* tomato sauce
you will get another 21 grams of protein, bringing the total to 46.
The RDA for fat for an adult is 65 grams per day. Add a tablespoon of olive oil mixed with a teaspoon of balsamic vinegar to your salad and you have 14 grams. A half-a-cup of garbanzo beans supplies about a gram of fat. An ounce of sunflower seeds supplies another 14 grams. If you make your tomato sauce with pure, extra virgin olive oil, a little over two tablespoons will supply the rest of the fat you need, and it's all unsaturated oil, the most healthful.
Why not discuss with your doctor or dietitian the possibility of getting all your necessary protein and fat from plants, along with your low-carbohydrate count. Good sources of vegan (entirely plant-based) recipes include the magazine Vegetarian Times and Vegweb.com.
Vegan diets are known to be the best kind of diet for Type 2 diabetics. Researchers in the Department of Nutrition, Harvard School of Public Health and the Department of Medicine, Brigham and Women's Hospital, studied the relationship between animal fat and protein and how carbohydrates are processed. Their work was published in the American Journal of Clinical Nutrition, February 2011. Forty thousand four hundred and seventy-five participants were included in the study and followed up on for twenty years in many cases. Three low carbohydrate diets were followed.
* one group was identified as consuming high total protein and fat,
* the second group ate high animal protein and fat, and
* people in the third group ate a diet high in vegetable protein and fat.
These diets were examined every four years with food frequency questionnaires put to the volunteers. Two thousand six hundred and eighty-nine new cases of Type 2 diabetes were documented. Those who ate the diet highest in animal protein and fat had the highest risk of acquiring Type 2 diabetes. It was therefore concluded that people following low-carbohydrate diets should get their protein and fats from other sources besides red and processed meats.
Where can you obtain healthy protein and fat? Good sources of vegetable protein include beans and nuts, although all fruits and vegetables have at least some protein. One cup of chopped celery or iceberg lettuce has one gram of protein, or about 2 per cent of the recommended daily allowance (RDA) of 50 grams per day for an adult.
If you have one cup of oatmeal for breakfast you get 11 grams of protein. Have a salad for lunch with:
* a cup of lettuce
* a cup of celery
* half a cup of garbanzo beans
* a cup of chopped carrots, and
* an ounce of sunflower seeds
and you will get 14 grams of protein.
Have an afternoon snack of fifty blueberries and you will get another gram of protein. For dinner if you have: ·
* two green peppers filled with a cup of brown rice
* 15 ounces of black beans
* chili powder, and
* tomato sauce
you will get another 21 grams of protein, bringing the total to 46.
The RDA for fat for an adult is 65 grams per day. Add a tablespoon of olive oil mixed with a teaspoon of balsamic vinegar to your salad and you have 14 grams. A half-a-cup of garbanzo beans supplies about a gram of fat. An ounce of sunflower seeds supplies another 14 grams. If you make your tomato sauce with pure, extra virgin olive oil, a little over two tablespoons will supply the rest of the fat you need, and it's all unsaturated oil, the most healthful.
Why not discuss with your doctor or dietitian the possibility of getting all your necessary protein and fat from plants, along with your low-carbohydrate count. Good sources of vegan (entirely plant-based) recipes include the magazine Vegetarian Times and Vegweb.com.
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