A Vegetarian Diet
Proof is in the Gelatin-free Pudding: Three Compelling Studies
1.A Low-Fat Vegan Diet Improves Glycemic Control and Cardiovascular Risk Factors in a Randomized Clinical Trial with Type 2 Diabetes.
One group followed a vegan diet. The control group used the American Diabetes Association (ADA) guidelines. The vegans consumed about 10 percent of the calories from fat, 15 percent from protein, and 75 percent came from carbohydrate. They avoided all animal products and didn't restrict portion sizes. In 22 weeks, the vegans reduced diabetes medications by 43 percent vs. 26 percent in the control group. The vegans had an A1C drop of 1.23% vs. 0.38% in the control group. Both groups lost weight, improved cholesterol, and lowered blood pressure. Urinary albumin (an indication of kidney health) reduced significantly only for the vegans.
(Barnard, N. et al: Diabetes Care 29: 1777-1783, 2006).
2.Type 2 Diabetes and the Vegetarian Diet.
The consumption of whole-grains reduces the risk of both type 2 diabetes and cardiovascular disease. Nuts, fibers from oats and barley, soy proteins, and plant sterols, which may be part of a vegetarian diet, reduce cholesterol. Substituting soy or other vegetable proteins for animal protein may also decrease the long-term risk of developing renal disease in type 2 diabetes.
(Jenkins, D. et al: American Journal of Clinical Nutrition 78: 610S-616S, 2003.)
3.Insulin sensitivity in Chinese ovo-lacto vegetarians compared with omnivores.
Vegetarians were more insulin sensitive than the omnivore (animal and plant eaters) counterparts. The degree of insulin sensitivity appeared to correlate to years on a vegetarian diet.
(Kuo CS, et al: European Journal of Clinical Nutrition 58: 312-6, 2004.)
Baked Flounder au Gratin Beet and Potato Salad Bean and Cheese Chiles Rellenos Salmon with Watercress Puree Barley Albondigas Soup Pan Seared Sirloin with Sweet Potato Herb Salad Apple and Walnut Salad with Cranberry Banana Chocolate Chip Bread Mushroom Sesame Stew with Tofu
I have been practicing yoga very regularly now for over a month. I’m working through at least two hot flow classes each week, mostly three or more. My Asanas (yoga positions) are getting stronger and more fluid and my breathing is more focused. More importantly, I am actually starting to notice a difference in my ability to manage stress in my day-to-day life. In a hot Vinyasa Flow Class last week, some of the instructor’s words in establishing intention...