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Cooking to Beat Diabetes. David M. Rider, MD August 2010. This talk is NOT:. A substitute for an individualized plan designed by a nutritionist, dietician or your personal physician Universally applicable for all people with Diabetes, especially those with “brittle” diabetes
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Cookingto Beat Diabetes David M. Rider, MD August 2010
This talk is NOT: • A substitute for an individualized plan designed by a nutritionist, dietician or your personal physician • Universally applicable for all people with Diabetes, especially those with “brittle” diabetes • A set of hard and fast rules that you MUST obey • The final say on the subject of diabetes and diet
Who am I? • I’m not a nutritionist • I’m not an expert chef • I’m also learning
Who am I? • I have many, many diabetic patients who I have guided to success in controlling their diabetes • One of them had “success” through medicine alone • Most of them exercise a LOT • Most of them eat a LOT of salads • None of them count carbs
The bottom line: We all want to look good and feel good
The bottom line: And most diabetics ended up that way because food makes us feel good
The bottom line: We need to re-define “good food.” Good food not only feels good to eat but is ALSO protective against diabetes AND makes you look and feel great.
Some universal truths: • Americans eat too many calories every day with not enough exercise
Some universal truths: Not only do we eat too many calories, but the ones we choose are not the ones we are designed to eat. How Colorful is your Plate?
Some universal truths: Sorry! You can’t lose and keep off significant weight/fat without exercise, and lots of it. Sustainable success is not only about burning fat, but about building muscle.
The Meat of This Program Carbohydrates: • Simple: table sugar, bleached flour, white rice • Turn right into sugar • Complex: Whole Grains, vegetables • Take longer to digest
Sugar Substitutes Sucralose / Splenda: • No calories, not recognized as sugar or carbohydrate but 600 times sweeter than sugar. No aftertaste, very heat stable, ideal for baking. Aspartane / NutraSweet - No calories, 200 times sweeter than sugar, does not hold up as well under heating.
Fiber: AKA yummy plant stuff you can’t digest Bulky and Absorbs Water Fills you up faster Slows Down Digestion • Prolongs satiation Binds together waste • Keeps you regular Reduces fat and cholestrol in your blood Protects your heart Keeps blood sugar levels steady avoid post-meal spikes Helps maintain high energy • Fluctuations wear you out Full of Phytochemicals • The REAL vitamins Delicious
Fillin’ up with Fiber (20-30g/day) • It’s Whole Wheat or Nuthin’. Period. • Don’t Peel the Skins! • Add Wheat Germ or bran to meat loafs, casseroles, yogurt • Beans, beans, they’re good for your heart (half cup with up to 10 grams of fiber!) • Add beans to salad, just open up a can! Chickpeas! • White vs Wheat.. Wha? The first ingredient should be “Whole Wheat Flour”
Protein Almost any natural food (vegetables, grains, nuts, beans) is chock full of proteins. • Protein takes a lot of work to break down, so it is digested slowly. • Causes a more gradual rise in sugar levels • Decreases Hunger! (no one knows why, but it seems carbs stimulate it)
What about Fat? ? Fat is Yummy. It’s true, don’t deny the truth, and don’t deny yourself some FAT. Fat helps us feel satiated (full). Most people on low-fat diets end up consuming far more calories than they do when they allowed themselves to eat some steak. And most gain the weight back.
Bad Fat, Good Fat Saturated Fats Unsaturated Fats Is it solid at room temperature? Is it from an animal? It’s probably bad in excess. Is it liquid, from fish, avocado or nuts? It’s probably great for you – Eat up!
Counting Carbs Beyond the scope of this talk. I have approximately zero patients that do this regularly. But that doesn’t make it okay to NOT think about what you eat.
Instead of Counting What we CANT eat… Eat these a LOT! Non-starchy Vegetables Beans!(eat 5 a day!) Nuts! Avocados and Good Fat!
14 Foods to Eat • Green Leafies most meals • Lean, not Mean protein (seafood, chicken) • Seafood 2-3 x weekly • Beans (at least half a cup a day) • Whole grain or Skip the grain (eating out? If it’s not whole wheat rice then get double veggies) • Cruciferous Veggies (broccoli, cauliflower, cabbage, turnip, radish, watercress) • Handful of Nuts Every day (lower cholesterol and improve satiety) • Berries • Soy products (chorizo, facon) • Garlic and herbs • Green Tea • Non-fat yogurt • Chocolate and Cacao (dark, semi-sweet 60-70% cacao. 1st ingredient should not be sugar!) • Fiber…
FIBER! • Improves insulin levels • Decreases cardiovascular disease • Fills you up • Decreases weight • 5 cups of vegetables and fruits per day • Plate should be COLORFUL • The best food predictor of losing weight is FIBER
Can I give a shout out to Salad? … And throw some beans or chickpeas in there!
Serving Sizes Our serving sizes are TOO BIG! Two tricks to limiting size: 1. Don’t go out to dinner, cook at home instead. Is your food touching itself on your plate? Too much! 2. Go out to eat and share an entrée.
The bottom line: We all want to look good and feel good
A (sort of) Simple Equation Want to maintain your weight? Multiply by 10 and add a) 300 if you are totally sedentary b) 500 if you are moderate active c) 700 if you are very active (example: 200 lbs and moderately active = 2500 calories)
A (sort of) Simple Equation Want to LOSE weight? One pound is 3500 calories. Half a pound a week is 250 calories less per day One pound per week is 500 calories less per day Two pounds per week is 1000 calories less per day
A (sort of) Simple Equation Want to have some look good and lose weight?One pound of muscle burns 40 calories a day just sitting there. That’s 40 x 365 = 14,600 calories a year or 4.17 pounds. Just sitting there.
The Percent Daily Value The % DV is based on 100% of the daily value for each nutrient.
No % Daily Value • Trans Fat • Sugars • Protein
Conclusions Number One We need to re-define “good food.” Good food not only feels good to eat but is ALSO protective against diabetes AND makes you look and feel great.
Conclusions Number Two Eating healthy is important, but it’s not enough. You have to sweat regularly.
Conclusions Focus on what you CAN eat! Number Three Non-starchy Vegetables Beans!(eat 5 a day!) Nuts! Avocados and Good Fat!
Conclusions Number Four Some basic background can allow you to adjust most any decent recipe to one that is SUPER diabetic friendly