Cooking to Beat Diabetes

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Cookingto Beat Diabetes

• David M. Rider, MD
• August 2010

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This talk is NOT

• A substitute for an individualized plan designed
  by a nutritionist, dietician or your personal
  physician
• Universally applicable for all people with
  Diabetes, especially those with brittle
  diabetes
• A set of hard and fast rules that you MUST obey
• The final say on the subject of diabetes and diet

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Who am I?

• Im not a nutritionist
• Im not an expert chef
• Im also learning

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Who am I?

• I have many, many diabetic patients who I have
  guided to success in controlling their diabetes
• One of them had success through medicine alone
• Most of them exercise a LOT
• Most of them eat a LOT of salads
• None of them count carbs

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The bottom line
We all want to look good and feel good
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The bottom line
And most diabetics ended up that way because food
makes us feel good
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The bottom line

• We need to re-define good food.
• Good food not only feels good to eat but is ALSO
  protective against diabetes AND makes you look
  and feel great.

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Some universal truths

• Americans eat too many calories every day with
  not enough exercise

Weight Gain per Person in pounds from 1988 to 2008 Weight Gain per Person in pounds from 1988 to 2008 Weight Gain per Person in pounds from 1988 to 2008 Weight Gain per Person in pounds from 1988 to 2008
Males Males Females Females
Arkansas 19.9 California 21.7
Virginia 20.2 Alaska 22.2
Oklahoma 20.7 Kansas 22.4
Arizona 21.2 Texas 22.6
Texas 24.2 New Jersey 26.2
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Some universal truths

• Not only do we eat too many calories, but the
  ones we choose are not the ones we are designed
  to eat.

How Colorful is your Plate?
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Some universal truths

• Sorry!
• You cant lose and keep off significant
  weight/fat without exercise, and lots of it.
  Sustainable success is not only about burning
  fat, but about building muscle.

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The Meat of This Program

• Carbohydrates
• Simple table sugar, bleached flour, white rice
• Turn right into sugar
• Complex Whole Grains, vegetables
• Take longer to digest

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Sugar Substitutes

• Sucralose / Splenda
• No calories, not recognized as sugar or
  carbohydrate but 600 times sweeter than sugar.
  No aftertaste, very heat stable, ideal for
  baking.
• Aspartane / NutraSweet
• - No calories, 200 times sweeter than sugar, does
  not hold up as well under heating.

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Fiber AKA yummy plant stuff you cant digest

• Bulky and Absorbs Water
• ? Fills you up faster
• Slows Down Digestion
• Prolongs satiation
• Binds together waste
• Keeps you regular
• Reduces fat and cholestrol
• in your blood
• ? Protects your heart

• Keeps blood sugar levels steady
• ? avoid post-meal spikes
• Helps maintain high energy
• Fluctuations wear you out
• Full of Phytochemicals
• The REAL vitamins

Delicious
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Fillin up with Fiber (20-30g/day)

• Its Whole Wheat or Nuthin. Period.
• Dont Peel the Skins!
• Add Wheat Germ or bran to meat loafs, casseroles,
  yogurt
• Beans, beans, theyre good for your heart (half
  cup with up to 10 grams of fiber!)
• Add beans to salad, just open up a can!
  Chickpeas!
• White vs Wheat.. Wha?
• ? The first ingredient should be Whole Wheat
  Flour

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Protein

• Almost any natural food (vegetables, grains,
  nuts, beans) is chock full of proteins.
• Protein takes a lot of work to break down,
• so it is digested slowly.
• Causes a more gradual rise in sugar levels
• Decreases Hunger! (no one knows why, but it
  seems carbs stimulate it)

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What about Fat?
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Fat is Yummy. Its true, dont deny the truth,
and dont deny yourself some FAT.
Fat helps us feel satiated (full). Most people
on low-fat diets end up consuming far more
calories than they do when they allowed
themselves to eat some steak. And most gain the
weight back.
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Bad Fat, Good Fat
Unsaturated Fats
Saturated Fats
Is it solid at room temperature? Is it from an
animal? Its probably bad in excess.
Is it liquid, from fish, avocado or nuts? Its
probably great for you Eat up!
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Worst Fat
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Counting Carbs

• Beyond the scope of this talk.
• I have approximately zero patients that do this
  regularly.
• But that doesnt make it okay to NOT think about
  what you eat.

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Instead of Counting What we CANT eat Eat these
a LOT!

• Non-starchy Vegetables Beans!(eat 5 a day!)
• Nuts! Avocados and Good Fat!

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14 Foods to Eat

• Green Leafies most meals
• Lean, not Mean protein (seafood, chicken)
• Seafood 2-3 x weekly
• Beans (at least half a cup a day)
• Whole grain or Skip the grain (eating out? If
  its not whole wheat rice then get double
  veggies)
• Cruciferous Veggies (broccoli, cauliflower,
  cabbage, turnip, radish, watercress)

• Handful of Nuts Every day (lower cholesterol and
  improve satiety)
• Berries
• Soy products (chorizo, facon)
• Garlic and herbs
• Green Tea
• Non-fat yogurt
• Chocolate and Cacao (dark, semi-sweet 60-70
  cacao. 1st ingredient should not be sugar!)
• Fiber

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FIBER!

• Improves insulin levels
• Decreases cardiovascular disease
• Fills you up
• Decreases weight
• 5 cups of vegetables and fruits per day
• Plate should be COLORFUL
• The best food predictor of losing weight is FIBER

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Can I give a shout out to Salad?
And throw some beans or chickpeas in there!
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Serving Sizes

• Our serving sizes are TOO BIG! Two tricks to
  limiting size
• 1. Dont go out to dinner, cook at home instead.
• Is your food touching itself on your plate?
• Too much!
• 2. Go out to eat and share an entrée.

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The bottom line
We all want to look good and feel good
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A (sort of) Simple Equation

• Want to maintain your weight?
• Multiply by 10 and add
• a) 300 if you are totally sedentary
• b) 500 if you are moderate active
• c) 700 if you are very active
• (example 200 lbs and moderately active 2500
  calories)

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A (sort of) Simple Equation

• Want to LOSE weight?
• One pound is 3500 calories.
• Half a pound a week is 250 calories less per
  day
• One pound per week is 500 calories less per day
• Two pounds per week is 1000 calories less per
  day

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A (sort of) Simple Equation

• Want to have some look good and lose weight?One
  pound of muscle burns 40 calories a day just
  sitting there.
• Thats 40 x 365 14,600 calories a year or
  4.17
• pounds. Just sitting there.

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The Nutrition Facts Label
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The Percent Daily Value

• The DV is based on 100 of the daily value
  for each nutrient.

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No Daily Value

• Trans Fat
• Sugars
• Protein

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Conclusions
Number One

• We need to re-define good food.
• Good food not only feels good to eat but is ALSO
  protective against diabetes AND makes you look
  and feel great.

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Conclusions
Number Two

• Eating healthy is important, but its not enough.
  You have to sweat regularly.

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Focus on what you CAN eat!
Conclusions
Number Three

• Non-starchy Vegetables Beans!(eat 5 a day!)
• Nuts! Avocados and Good Fat!

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Conclusions
Number Four

• Some basic background can allow you to adjust
  most any decent recipe to one that is SUPER
  diabetic friendly

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Questions?