Eating Raw, Organic And Sprouted Foods Decreases Risk Of Diabetes – By Author Brenda Davis

uh essential ingredient number seven i’m sorry i’m going so fast but i have only seven minutes and 23 seconds left so a healthy gut microbiome a dysbiosis as we mentioned fuels insulin resistance and diabetes so how do we improve gut flora by eating more prebiotics where do you get prebiotics from the fiber and plant foods things like you know our jerusalem artichokes and onions and garlic and all sorts of grains and and and other fruits and vegetables and all of these foods beans they all provide prebiotics food for bacteria we can eat food-based probiotics so prebiotics are the food for bacteria probiotics are the bacteria themselves so we can do cultured and fermented foods we need to minimize our intake of foods that are associated with dysbiosis highly processed foods fried foods artificial sweeteners which i didn’t get to talk about much but they can actually cause dysbiosis and meat so we don’t want those things we want to oh i did have it there avoid artificial sweeteners avoid excessive alcohol consumption essential ingredient number eight is a low glycemic load we want to replace high gi foods with low gi foods because it improves glycemic control reduces inflammation and reduces risk of heart disease so how do we reduce it by emphasizing non-starchy vegetables and legumes by controlling our serving sizes of starchy vegetables and legumes and by selecting lower gi foods within each category so sweet potatoes instead of white potatoes intact rather than ground grains and we want to include foods known to reduce the glycemic impact of meals like legumes higher fat foods like nuts and seeds and avocados acidic foods like lemon or lime juice or vinegar they actually reduce the glycemic impact of the food we’re eating and some spices like cinnamon can help to reduce the glycemic impact essential ingredient number nine is to load up on anti-inflammatory phytochemical and antioxidant-rich foods and what we know is these foods can help to reduce diabetes risk so we want to emphasize colorful vegetables and fruits herbs and spices legumes nuts seeds whole grains sprouted foods fermented foods and even certain types of tea like green tea how do you do that think color the richest sources of phytochemicals are often the most colorful so purple instead of white onions maybe black or red instead of brown rice or black or red quinoa instead of white dark instead of light greens we want to include a lot of variety we want to choose organic because it’s higher in phytochemicals and antioxidants than conventional sources we want to eat more raw foods because some of the enzymes they contain help to convert phytochemicals into their active forms especially with cruciferous vegetables and allium vegetables we want to eat sprouts because when we sprout foods we magnify the phytochemical content it’s often increased five to fifty times we wanna pile on the herbs and spices drink the antioxidant rich teas add the fermented foods an essential ingredient number 10 is low dietary contaminants so environmental contaminants and products of high temperature cooking is what we’re talking about these can do a lot of damage they can cause oxidative stress fuel inflammation disrupt hormones and become obesogenic damage our organs and damage dna in the central nervous system that all increases risk of diabetes and its complications we’re talking about pesticides in conventional produce heavy metals like mercury and fish and arsenic and rice and persistent organic pollutants in fish and meat and dairy products and what do we want to do well we want again choose organic when we can eat lower on the food chain and vary our grains arsenic can injure beta cells and we have so we need to limit or at least carefully select our rice if we eat it cook it in a large amount of water because we can get rid of a lot of the arsenic that way products of high temperature cooking like heterocyclic amines and polycyclic aromatic hydrocarbons and acrylamide and advanced glycation end products the heterocyclic amines are only found in animal products but polycyclic aromatic hydrocarbons and acrylamide can be found in anything well acrylamides more in potato products because of the asparagine there which gets converted to acrylamide so all of these things we need to to reduce and the solution is to avoid charred or blackened foods especially meat poultry and fish avoid fried foods use moist cooking methods more often where you’re using water or broth essential ingredient number 11 is to moderate sodium and very few people with diabetes meet the target the upper limit recommended for those with diabetes is 1500 milligrams and only 2.4 percent of people with diabetes meet that recommendation and those with the highest versus lowest quartile of sodium had over double the risk of heart disease and over 10 times the risk if their a1c was over nine that’s scary 75 to 80 percent of our sodium comes from processed foods and if you look at the amount of sodium food a teaspoon of salt has 2300 milligrams ramen noodles pickles vegetable soup tomato sauce veggie burgers italian dressing whole wheat bread you can eat an ounce of potato chips and an ounce of salted peanuts and get less salt than what you would get from two slices of bread is this shocking it’s because when you coat a food with salt you taste it but when you put it throughout the whole batter you don’t so you need to read labels and finally essential ingredient number 12 is adequate micronutrient intakes people with diabetes often have micronutrient deficiencies so choosing nutrient dense foods helps to ensure adequate nutrients when calories are limited and so nutrient density becomes very important and the most nutrient dense foods on the planet are green leafy vegetables and other non-starchy vegetables and fruit legumes and starchy vegetables nuts and seeds are all good choices the lowest nutrient density of all foods oil and sugar nutrients of concern on plant-based diet b12 and vitamin d and b12 is important because metform for people on metformin it can really reduce the absorption so i’ve got 30 seconds the take-home message is every time you eat or drink you either feed disease or you fight disease whole food plant-based diets are very powerful medicine for people with type 2 diabetes and in my opinion it is time that health care systems offered lifestyle treatment programs as the first line of therapy for lifestyle induced diseases like type 2 diabetes and it is high time that foods are that that they offered food services that promote health rather than undermine it and um and these are my two new books on diabetes which provide much more detail than when i than what i went into in this lecture thank you very much for your attention