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The Diabetic Vegan
Program for reversing diabetes by Dr Neal Barnard MD
(a scientifically proven system for reversing diabetes without drugs)
Thanks Claire and Michel for the summary

vegans

The Vegan Program is a clinically proven way to get your blood sugar under control, lose weight, lower your cholesterol and blood pressure and boost your energy.

Do not eat animal products, like all meats, fish, seafood, eggs and milk products (cheese, yogurt, milk, butter, cream, etc.). You will eliminate all cholesterol and animal fat from your diet. Fat is also found in fried foods, potato chips, french fries, onion rings and doughnuts.

Keep vegetable oils to a minimum. No other food is more calorie dense!

Favor foods with low glycemic index like pumpernickel, light or dark rye bread, whole wheat pasta cooked al dente, long grain brown rice, old fashioned oatmeal and yams or sweet potatoes.

Focus on the new four food groups:
(a)    whole grains
(b)    legumes
(c)    vegetables
(d)    fruits (watermelon and pineapple have a high G.I )

Take a multivitamin as a convenient source of vitamin B12 and vitamin D.

Your sugar levels will probably drop; check with your doctor to reduce your medication.

Some studies have shown that meat can cause cancer and heart disease.

Dairy products are linked to prostate and ovarian cancer and many allergies (Harvard studies)

There are two problems with eggs, “the yolk and the white”. A single egg has 213 mg of cholesterol and 5 grams of fat, which is more than an 8 ounce steak.

On average, by eating vegan foods, you will lose one pound per week without paying too much attention to portion sizes, calories and carbs.

Healthful Breakfast Ideas:

-Hot cereals such as oatmeal, whole grain wheat cereal with cinnamon, raisins and apple sauce.
-Cold cereals such as bran flakes with fat-free soy or rice milk.
-Melon, cantaloupe, bananas and other fruits.
-Rye or pumpernickel toast (no butter or margarine)
-Veggie sausage, veggie bacon, scrambled tofu.
-Burritos filled with “refried beans”, lettuce and tomato (no egg and cheese).

Healthful Lunch Ideas:

Salads:   

-Garden salad with fat-free dressing.
-Three-bean salad.
-Pasta salad.
-Black bean and corn salad.
-Grain-based salad like noodles, couscous or rice.

Soups: (must be low-fat and free of animal products)

-Minestrone.
-Mixed vegetable.
-Mushroom barley.
-Black bean.
-Vegetarian chili.
-Split pea.

Sandwiches/Wraps:

-Tomato, cucumber, lettuce on rye bread with Dijon mustard.
-Hummus on a whole wheat pita with grated carrots and sprouts.
-Sandwich made with fat-free alternatives such as veggie turkey or bologna.
-Italian eggplant sub, baked eggplant slices, pizza sauce on a whole grain sub roll.
-black bean and sweet potato burrito with corn.

Extras:

-Fresh fruit.
-Chickpeas.
-Cut-up vegetables.

Healthful Dinner Ideas:

- Spaghetti squash with marinara sauce or tomato sauce and soy based Italian sausage or vegetarian chili.
- Fried Rice (basmati, wild or brown rice), add veggies, tofu cubes or beans.
- Lasagna Roll-ups or Spinach Lasagna with a side salad (low-fat tofu replaces ricotta, imitation cream – tofutti)
- Couscous with veggie burger and preferred veggies or salad.
- Pasta (spaghetti or other whole wheat pasta) with marinara sauce and side salad.
- Stir-Fry. Any vegetable and bean sprouts, bok choy, zucchini, eggplant served on a bed of rice or barley.
- Vegetarian Chili on potato or on rye bread with a salad or vegetables.
- Grilled vegetables. Zucchini and/or Eggplant with pesto or tomato sauce, sweet potato gnocchi and veggie burger.
- Tofu Shish-Kabobs on a bed of basmati rice.
- Beans and Rice, black-eyed beans with salsa.
- Mexican Pizzas: refried beans on a whole wheat wrap, veggie wieners, imitation cream cheese, cubed tomatoes,     onion and peppers.
- Stuffed peppers: lentils or rice, onions, celery, mushrooms, peas and tomato sauce.

This document is only a partial attempt at summarizing Dr. Barnard’s book.
For a complete picture, any interested party should personally read the whole book.

The healthful ideas and the recipes are in part from his book, other books, articles from the internet and Claire’s menus.

PS : You should also consider the Diabetic Massage Method


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