Food for Life Healthy Eating to Tackle Weight Problems, Cholesterol, and Diabetes

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Food for Life Healthy Eating to Tackle Weight
Problems, Cholesterol, and Diabetes
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Diabetes Prevalence 1994
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Diabetes Prevalence 1995
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Diabetes Prevalence 1996
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Diabetes Prevalence 1997
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Diabetes Prevalence 1998
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Diabetes Prevalence 1999
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Diabetes Prevalence 2000
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Diabetes Prevalence 2001
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Diabetes Prevalence 2002
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Diabetes Prevalence 2003
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Diabetes Prevalence 2004
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Diabetes Prevalence 2005
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Diabetes Prevalence 2006
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Diabetes Prevalence 2007
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Diabetes Prevalence 2008
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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 200932791-6.
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European Prospective Investigation into Cancer
and Nutrition (EPIC) N 37,875 aged 20 97
enrolled 1993 - 1999
Spencer EA, et al. Diet and body mass index in
38,000 EPIC-Oxford meat-eaters, fish-eaters,
vegetarians, and vegans. Int J Obesity
200327728-34.
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PCRM Weight-Control Study
64 women Moderately to severely
overweight Post-menopausal
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PCRM Weight-Control Study
Low-fat vegan diet No exercise 14-week study
Barnard ND. Am J Med 2005118991-997.
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Typical Days Meals BreakfastBlueberry pancakes
or Oatmeal with cinnamon and raisinsHalf
cantaloupe Rye toast with jam LunchChunky
vegetable chiliGarden salad with sesame dressing
SnackBananaDinnerLentil soup with crackers
Linguine with artichoke hearts and seared oyster
mushrooms Steamed broccoli
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PCRM Weight-Control Study
Low-fat vegan diet No exercise 14-week study
Barnard ND. Am J Med 2005118991-997.
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Weight-Control Study
13 lb average weight loss in 14 weeks Sustained
weight loss for 2 years 2-inch drop in waist
measurement
Low-fat vegan diet No exercise 14-week study
?
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How Does It Work?
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Fiber Tricks the Brain

• Fiber tells the brain youre full.

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Getting the After-Meal Burn
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Barnard ND. Am J Med 2005118991-997.
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Barnard ND. Am J Med 2005118991-997.
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Fat in cells slows your after-meal calorie burn.
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Getting fat out of cells boosts your after-meal
calorie burn.
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Individuals with no medication changes, n 24
vegan, 33 ADA
8.1
7.9
7.5
7.4
7.2
6.8
P 0.01
Barnard ND. Diabetes Care 2006291777-1783.
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Barnard ND. Diabetes Care 2006291777-1783.
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PCRM Plant-Based Diet Study at GEICO

• Healthful choices in the cafeteria
• Weekly cooking class and discussion

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Body Weight
P-value lt 0.0001
Ferdowsian HR. Am J Health Promotion.
201024384-7.
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Waist Circumference
P-value lt 0.001
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PCRM 2009 USDA 2011
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Complete Nutrition

• Protein
• Calcium
• Vitamin B12

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Beginning a Healthful Diet

• Step 1. Check out the possibilities

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Foods to Try
Breakfast Lunch Dinner Snack
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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

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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

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Italian Cuisine
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Mexican Cuisine
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Chinese Cuisine
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Japanese Cuisine
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Fast-Food Options
Veggie delight
Bean burrito, hold the cheese
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Beginning a Healthful Diet

• Step 1. Check out the possibilities
• Step 2. Do a 3-week test drive
• Optional Use transition foods

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PCRM.org
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PCRM.org
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