Dr Neal Barnard

Food for Life

Healthy Eating to Tackle Diabetes

Neal Barnard, MDPresident, Physicians Committee for Responsible Medicine

Adjunct Associate Professor of MedicineGeorge Washington University School of Medicine

U.S. Per Capita Meat Intake (lb)

1900 1920 1940 1960 1980 2000

20

40

60

80

100

120

140

160

180

200

220

Source:US Department of Agriculture, Economic Research Service,http://www.ers.usda.gov/Data/FoodConsumption/FoodAvailSpreadsheets.htm#mtpcc,accessed August 15, 2009.

1909

2007

123.9 pounds

200.6 pounds

(Includes red meat, poultry, and fish)

U.S. Per Capita Chicken Intake (lb)

1900 1920 1940 1960 1980 20000

10

20

30

40

50

60

Source:US Department of Agriculture, Economic Research Service,http://www.ers.usda.gov/Data/FoodConsumption/FoodAvailSpreadsheets.htm#mtpcc,accessed August 15, 2009.

1909

2007

10.4 pounds

59.9 pounds

Diabetes Prevalence 1994

Diabetes Prevalence 2008

Adventist Health Study – 2 60,903 participants, aged ≥30, enrolled 2002-2006

Tonstad S, et al. Type of vegetarian diet, body weight and prevalence of type 2 diabetes. Diabetes Care 2009;32:791-6.

Weight-Control Study

64 women

Moderately to severely overweight

Post-menopausal

Weight-Control Study

Low-fat vegan diet

No exercise

14-week study

Typical Day’s MealsBreakfastBlueberry pancakes or Oatmeal with cinnamon and raisinsHalf cantaloupe Rye toast with jam

LunchChunky vegetable chiliGarden salad with sesame dressing

SnackBanana

DinnerLentil soup with crackers Linguine with artichoke hearts and seared oyster mushrooms Steamed broccoli

Weight-Control Study

Low-fat vegan diet

No exercise

14-week study

Weight-Control Study

Low-fat vegan diet

No exercise

14-week study

→

13 lb average weight loss in 14 weeks

Sustained weight loss for 2 years

2-inch drop in waist measurement

Nancy

Lost 40 pounds

Stopped all diabetes medications.

Arthritis improved dramatically.

Vance

Lost 60 pounds

Stopped diabetes medications.

Diabetes no longer detectable.

P = 0.01

8.1

7.9

6.8

7.5

Individuals with no medication changes, n = 24 vegan, 33 ADA

7.4

7.2

Plant-Based Diet at GEICO

• Healthful choices in the cafeteria

• Weekly cooking class and discussion

There were a few missteps along the way…

Body Weight

P-value < 0.0001

Am J Health Promotion, In press

Waist Circumference

Am J Health Promotion, In pressP-value < 0.001

Hillary and Bruce

PCRM 2009 USDA 2011

Complete Nutrition

Protein

Calcium

Vitamin B12

Beginning a Healthful Diet

Step 1. Check out the possibilities

Breakfast

Lunch

Dinner

Snack

Foods to Try

Healthy Breakfasts

• Cinnamon Raisin Oatmeal• Blueberry Pancakes

• Hot Whole Wheat with Dates• Breakfast Scrambler

• Fantastic Fruit Smoothie• Whole-Grain Bagel with Jam

• Swiss Style Muesli• Slow Cooker Whole-Grain Porridge

• Orange-Pineapple Crush

Lunches and Dinners• Chunky Vegetable Chili

•Chuckwagon Stew • Seitan & Mushroom Stroganoff • Portobello Mushroom Steaks • Oven-Barbecued Tofu Steaks

• Roadhouse Hash • Sweet & Sour Tempeh

• Southern Beans & Greens • Seitan Cassoulet • Mandarin Stir-Fry

• Stuffed Vegetable Rolls • Zucchini & Herb Calzones

• Chili Bean Macaroni

Italian Cuisine

Mexican Cuisine

Chinese Cuisine

Japanese Cuisine

Fast-Food Options

Veggie delight

Bean burrito, hold the cheese

Beginning a Healthful Diet

Step 1. Check out the possibilities

Step 2. Do a 3-week test drive

Optional: Use transition foods

Resourceswww.pcrm.org

PCRM.org

PCRM.org

March 2012: