You’ll find online numerous physicians lecturing in videos on how to prevent or possibly reverse type 2 diabetes by first going vegan to see whether that works. For some people, the videos give you feedback that it worked for them. Here’s how to begin going vegan in several steps in order to help reverse (and possibly prevent) type 2 diabetes. These sites are to give you educational information, but you and your health care team are the only individuals who can tell you what to eat and why or what’s best for you in the way of diets.
If you’ve not eaten vegan meals before, it helps to begin in small steps. Start at first with one vegan meal of the day. You also may want to listen to Dr. Neil Barnard’s five-part series on reversing type 2 diabetes with a vegan diet – audio lectures with video slides- on uTube. To begin check out the site, “Halting Diabetes with a Vegan Diet – Part 1, Dr. Neil Barnard.”
Then eat two vegan meals a day for a few weeks to start, until your type 2 diabetes begins to reverse itself. Tell your doctor what you’re eating and whether an adjustment needs to be made in any medication you’re taking. Get a blood test before and after you go vegan. Don’t starve yourself. Next, check out the site, “Halting Diabetes with a Vegan Diet – Part 2, Dr. Neil Barnard.”
Your main staples at first will be beans for the fiber, red quinoa for the protein and whole grains, green vegetables such as kale, spinach, and parsley for the chlorophyll, and deep purple and red vegetables and fruits for the phytonutrients. View the site, “Halting Diabetes with a Vegan Diet – Part 3, Dr. Neil Barnard.”
To focus on specific foods, your next step is to divide your food into four food groups similar to Dr. Barnard’s diet to reverse diabetes as you can see in the videos. So next, check out the site, “Halting Diabetes with a Vegan Diet – Part 4, Dr. Neil Barnard.”
The good groups would be the following:
1. Legumes – such as lentils, garbanzo beans, pinto beans, kidney beans, soybeans, peas, split peas, baked beans, and fat-free soy products such as tempeh, soy burgers, soy milk (in small quantities), black beans, or any other legumes in small amounts–about three servings daily of 1/2 cup cooked beans for fiber. You could also eat 4 ounces of tofu or tempeh or one cup of soy milk. Go to the site, “Halting Diabetes with a Vegan Diet – Part 5, Dr. Neil Barnard.”
2. Whole grains – for example, red quinoa or whole oat groats or buckwheat, brown rice, barley, or any other grain that agrees with you. (Use whole grains if you don’t have celiac disease or any autoiummune issues that prevent you eating whole grains of any type.). Eight whole grain servings per day. One serving is 1/2 cup cooked whole oat groats, buckwheat, quinoa, brown rice, or other whole grains such as millet, barley, teff, or whatever agrees with your digestive system and is whole, not processed. You soak it overnight in a jar of water, and then cook it. Buckwheat can be eaten soaked and raw topped with blueberries or cherries.
3. Vegetables – such as sweet potatoes and no white potatoes, broccoli, cauliflower, spinach, kale, collards, bok choy, artichokes, and any other green vegetables such as arugula.
4. Fruits are the fourth food group, especially dark red and purple fruit such as pomegranate, black grapes, dark red cherries, blueberries, apples, bananas-slightly green, oranges, peaches, nectarines, are good and are low on the Glycemic Index scale. Stay away from fruits high on the glycemic scale that raise your blood sure too much–which are watermelon and cantaloupe. The higher the number on the Glycemic Index, the quicker that food turns to sugar once in your bloodstream.
Eat three or more fruit servings daily. One serving is one piece of raw fruit or 1/2 cup chopped fruit. Eat the whole fruit rather than just the juice. You can eat both together, the juice poured over the whole fruit. Dried fruit has too much sugar. Make your own salad dressings by mixing pomegranate juice and lemon juice with apple cider vinegar.
If you’re diabetic, don’t use fat in your salad dressings. Drink decaf green tea. Soy products are okay if they have less than 3 grams of fat per serving. That’s Dr. Barnard’s regimen to reverse diabetes. Instead of fat as a salad dressing, lime or lemon juice helps or apple cider vinegar in small amounts, or use spices and herbs tossed with minced garlic and onion.
Barnard also suggests a daily multivitamin that includes at least 5 micrograms of B 12. You need the B12 on a vegan diet. If you’re diabetic, olive oil for your cooking or salads is not on Dr. Barnard’s list to reverse diabetes because it has some saturated fat that can raise cholesterol, according to Dr. Barnard. Other health books say olive oil lowers cholesterol. So do your own research.
One source says olive oil is 13 percent saturated fat. Others emphasize olive oil’s monosaturated fats. If you’re overweight or diabetic, stay away from the oils that stimulate cravings for fats.
Make sure you find out which foods are healthy for diabetics so you can reduce and reverse your type 2 diabetes. The videos below from Google or uTube give you some guidelines on following a specially tailored vegan diet if you have type 2 diabetes or are in danger of developing it from obesity or genetics.
If you have metabolic syndrome, some doctors prescribe a specific number of fats in your diet of a special kind. So talk to your doctor and find out whether you need oils and fats, and which ones for your particular needs. You might also use this diet to possibly help prevent type 2 diabetes or for obesity issues, if this is the right diet for your individual genetic signature and expression.