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Perhaps above all, phytonutrients act as antioxidants. In fact, that’s probably why they evolved—as defense mechanisms against the free radicals of unstable oxygen that can threaten plant life. Free radicals, of course, are the loose cannons of the cellular world, unstable molecules that can damage cells by destroying the cell membrane. That’s what they do to plants, and they can do the same to humans—where diabetes is an issue, they specifically do it to human blood vessels. Yet the antioxidant properties of phytonutrients can inhibit the oxidation of LDL cholesterol in the blood, and since oxidized LDL cholesterol is much more likely to form artery-blocking plaque, preventing its oxidation is as important as—if not more important than—lowering the amount of LDL cholesterol.
In short, these health-promoting substances in plant foods can greatly decrease the risk of cardiovascular disease and other blood vessel damage so common in diabetics. How can you be assured of getting an ample supply of phytonutrients? That’s easy. Follow the guidelines of the Beat Diabetes Pyramid.
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SOY MILK AND BLOOD PRESSURE
Soy milk—and specifically the phytonutrient genistein, found in soy—has been significantly linked to lowering blood pressure. A three-month, double-blind study of forty men and women with mild to moderate hypertension found that those taking soy milk lowered their systolic blood pressure by 18.4 mm Hg on average and their diastolic blood pressure by 15.9 mm Hg on average—significant reductions for heart health.
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Here are some key phytonutrients that help decrease the risk of cardiovascular disease—and here’s where to find them.
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BERRY HEALTHY
Berries are rich in polyphenols, and polyphenols are powerful fighters against the risk of cardiovascular disease, as a recent study documented. Study participants consumed a couple of servings of berries each day for two months. At the end of the two months, researchers found favorable changes in platelet function, a decrease in blood pressure and a 5.2 percent increase in levels of HDL cholesterol among the berry eaters, versus a 0.6 percent rise in HDL in the control group.
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Soy Protein
If you want to give your heart health a real boost—and deal a knockout punch to diabetes into the bargain—you can’t do better than soy protein, found today in a range of products from veggie burgers to “chicken” nuggets, from edamame served as cocktail munchies to Asian dishes focused on bean curd, from smoothies to protein bars for athletes.
Of course, the soybean has been cultivated and used for thousands of years in Asia, and soy protein, as the name suggests, is the protein heart of the plant. What’s special about soy protein is that it is what nutritionists call a “complete” protein, containing all the amino acids that we need to obtain through the food we eat because they can’t be synthesized in the body. Animal products also offer complete protein, but they contain the kind of fat, especially saturated fat, that can harm heart health and make it tough to maintain a healthy weight.
As a diabetes fighter, soy protein has no match. There are four main ways that soy protein can help you beat diabetes:
1. It helps regulate glucose and insulin levels.
2. It proactively advances weight loss.
3. It lowers the risk of cardiovascular disease and its severity.
4. It lowers the risk and slows the progression of kidney disease, a major complication of diabetes and one to which diabetics are particularly prone.
Let’s take them one at a time.
Glucose and insulin levels. Although we’re not sure why, studies have shown that diets containing moderate amounts of soy protein can slow the absorption of glucose into the bloodstream, reduce insulin levels and improve insulin resistance. What do we mean by “moderate amounts”? Anywhere from 25 to 40 grams a day, equivalent to two to three servings of any of the soy products we talk about in this book.
In one of the most important studies confirming this powerful capability of soy protein, the study authors worked with two groups of volunteers with type 2 diabetes. All the volunteers took similar medications and in similar amounts. The difference was in their diet. The first group was given a diet in which the protein content consisted of one-third animal protein, one-third soy protein and one-third vegetable protein. Group 2 ate 70 percent animal protein and 30 percent vegetable protein. The test lasted for four years.
At the end of the four years, members of Group 1, the group that ate soy protein in addition to animal and vegetable protein, had reduced their fasting plasma glucose—that’s glucose measured after a fast—by 20 mg/dL, reduced their LDL cholesterol by 2 mg/dL and knocked 25 mg/dL off their serum triglyceride levels. Group 2 participants experienced minimal reductions in these heart-harmful substances—and in some cases even registered gains.
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PEPTIDE POWER
Homing in on some of the interactions that produce the metabolic dynamics of soy protein, researchers have isolated a soy peptide (a peptide is a compound left after protein molecules have been split) called Hinute. Volunteers following a Hinute-enriched diet for eight weeks lost between 4 percent and 7 percent of their body weight. Other studies have shown that other soy peptides also have this specific ability to decrease body fat and cholesterol without causing a decrease in body protein, or lean body mass.
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SOY FOR THE HEART
A meta-analysis of results from thirty-eight clinical trials involving more than seven hundred subjects found that an average of 47 grams of soy protein per day reduced total cholesterol by nearly 10 percent, decreased LDL cholesterol by nearly 13 percent and lowered triglyceride levels by 11 percent. Translation? A 20 percent reduction in the risk of heart attack.
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Moreover, the group that ate soy protein also lost significantly less protein in the urine—a sign that their kidneys were functioning better than the kidneys of Group 2 participants.
Weight loss. Soy protein helps people lose weight in two ways: through direct impact on the metabolism—by burning body fat and not lean body protein—and by increasing the sense of satiety so you actually eat less and thus, by definition, take in fewer calories. A number of studies have confirmed these facts.
In one, volunteers who substituted soy foods for an equal amount of meat and dairy lost significantly more weight while keeping lean body mass. In another, two groups of volunteers were placed on formula diets, each containing similar amounts of protein, fat and calories. But in one formula the protein was soy-based, while in the other it was milk-based. The soy group lost significantly more body fat—and dropped their cholesterol levels as well. In a study published in the European Journal of Clinical Nutrition, half the participants included some 25 grams of soy per day in their diet; the other half ate no soy. After twelve weeks, the group that ate soy had lost three times more than the non-soy group—16 pounds, a healthy weight loss for the three-month period.
At the same time, soy protein has been demonstrated to stimulate the release of a natural intestinal hormone called cholecystokinin (CCK) that slows down digestion and induces satiety. The result? You feel full, and your calorie intake goes down. And so, of course, does your weight.
Cardiovascular disease. Soy protein helps lower blood pressure, cholesterol, C-reactive protein and triglycerides—all factors that can endanger your cardiovascular system.
Two major studies on men and women documented soy protein’s effectiveness in lowering blood pressure. Participants who consumed 25 to 40 grams of soy protein per day lowered their systolic blood pressure by five points and their diastolic pressure by two and a half points. It is thought that these results were due, in part, to soy’s antioxidant properties and to its beneficial effects on inflammation, for both oxidative stress and inflammation are key culprits in hypertension and cardiovascular disease.
In another study, a diet that substituted soy protein for animal protein had a more benef
icial effect on both total and LDL cholesterol than a standard low-fat diet. Researchers at the University of Toronto found that a diet high in soy protein and low in saturated fat was as effective as statin drugs in reducing levels of LDL cholesterol and C-reactive protein—that key marker for inflammation and a major risk factor for heart trouble.
Yet another study tracked two groups of volunteers who were given formula diets similar in all but protein content. The group eating soy-based protein had significantly lower levels of total and LDL cholesterol than the group eating milk protein.
Kidney disease. It’s one of the most serious complications of diabetes, and, unfortunately, it can be all too common. Some 40 percent of patients starting dialysis have diabetes; an even scarier statistic is that approximately 30 percent of diabetics will develop kidney disease—nephropathy, to give it its official name. Yet the research shows that soy protein can help you avoid this very real danger. Here’s why.
Protein increases the workload of the kidneys—which is why so many people with impaired kidney function are put on a low-protein diet. What scientists have now learned is that the type of protein you take in is more important than the amount of protein in affecting kidney function. Studies show that substituting soy protein for animal protein may actually help prevent and treat diabetic nephropathy.
The reason? It’s soy’s ability to improve both the health of the kidney’s blood vessels and the composition of the blood. It does this in four basic ways: by lowering total and LDL cholesterol and triglycerides and decreasing oxidation of LDL, by decreasing inflammation in the arteries, by lowering blood pressure and by decreasing platelet aggregation along with the clot formation that can result. The net effect of all this is that soy protein helps unblock the arteries and improve the flow of blood through the kidneys. In fact, studies on type 2 diabetics show repeatedly that even a moderate incorporation of soy protein can decrease the risk of developing kidney disease and slow the progression of already existing kidney dysfunction.
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SOY PROTEIN IMPROVES KIDNEY FUNCTION
In one study, three groups of type 2 diabetics with kidney disease were put on three different diets: a low-protein diet, a high-soy diet and a diet high in milk-based protein. Kidney function was measured by urine albumin excretion (UAE). That’s an important gauge of kidney function: the higher the UAE, the worse the kidney function. Here’s what the results of the study showed: the low-protein group had no significant reduction in UAE, the soy group reduced UAE by an impressive 9.5 percent and the milk-based-protein group increased UAE by 11.1 percent—a very substantive increase in a very harmful measure.
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Bottom line: if you’re diabetic, prediabetic or eager to avoid diabetes through weight loss, you want to incorporate adequate amounts of soy protein in your diet. The best way to do that? Follow the guidelines of the Beat Diabetes Pyramid.
Good Fats
We call them “good” fats to distinguish them from those that raise cholesterol, triglycerides, C-reactive protein and insulin resistance in general. You know the ones we mean: the saturated fats and trans fats that are always so much in the news—and which you can read about in the sidebar as well.
Good fats, by contrast, are the monounsaturated, polyunsaturated and omega-3 fats that do just the opposite: they lower cholesterol and may decrease insulin resistance—along with other benefits. The monounsaturated fats found in olive oil, peanut oil, canola oil and nuts and the polyunsaturated fats found in corn oil, safflower oil and sunflower oil—also called omega-6 oils—all decrease both total and LDL cholesterol levels. The polyunsaturates do so to a greater extent than the monounsaturates, but they may actually lower HDL cholesterol a tiny bit. The monounsaturates have no effect on HDL cholesterol, and they may decrease insulin resistance. So both types are good fats that fit in any healthful diet.
The omega-3 fats are a branch of polyunsaturated fats. They are powerful tools for lowering triglycerides; they also lower total and LDL cholesterol, raise HDL cholesterol and decrease blood pressure and blood clot formation. The omega-3s may also reduce resistance to the hormone leptin, which helps regulate appetite and metabolism; anything that boosts your leptin level is a plus for weight loss. In addition, omega-3s may turbocharge the body’s fat-burning mechanism. What’s more, if you’re overweight, a diet high in omega-3s and low in saturated fats may reduce the risk that impaired glucose tolerance will morph into full-blown type 2 diabetes. That makes them powerful diabetes fighters indeed. You can find omega-3s in such foods as flaxseeds and flax oil, fatty fish, walnuts, canola oil, soy oil and salba (see sidebar).
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“BAD” FATS
Saturated fats are the fats found in meat, poultry, dairy, eggs and palm oil. They make it difficult for insulin receptors to work well, thus lowering their effectiveness and raising the risk of diabetes. Trans fats do the same: they also decrease the body’s ability to burn fat, may lower HDL cholesterol even as they raise LDL cholesterol and can increase the levels of C-reactive protein. Half of the trans fats in our American diet come from beef, butter and milk. The other half come from the hydrogenated vegetable oils used to make stick margarines, solid shortenings and all sorts of commercially processed pastries, crackers and fried foods.
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The polyunsaturated omega-6 oils—corn, safflower and sunflower—are, as mentioned, all good at lowering cholesterol. But a high ratio of omega-6s to omega-3s can actually increase inflammation and raise the risk of cardiovascular dysfunction. How can you be sure your ratio isn’t too high? Just follow the guidelines laid out in Chapter 7, “Fats and Oils.”
Every diet needs fat. To beat diabetes and its complications, make sure your diet is low in saturated fats, trans fats and cholesterol and that it includes ample amounts of monounsaturated and polyunsaturated fats. One way to be sure: eat the Beat Diabetes Pyramid way.
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A FISH STORY YOUR BLOOD WILL APPRECIATE
Think of a blood clot as a papier-mâché creation. The shredded newspaper is provided by fibrinogen, long strands of protein that circulate in your bloodstream, while the glue that holds the strands together is your blood platelets. Sometimes, under certain conditions, the fibrinogen can become entangled with the platelets—and with other elements—and the result is a clot, officially known as a thrombus. So the more fibrinogen in your bloodstream, the higher your risk of clotting and of the consequences clotting can bring. In fact, a recent survey showed that people with high levels of fibrinogen had five times the normal risk of heart attack, recurrent heart attack and premature death.
Enter omega-3 fish oils. They keep unwanted clots from forming in two ways. First, they make your platelets less “gluey” and thus less likely to stick together. Second, they decrease the production of fibrinogen. End result? A greatly reduced risk of a heart attack.
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GOT THE PICTURE?
It’s really pretty simple. The secret to beating diabetes is healthy weight loss, and the secret to healthy weight loss is eating. Specifically, it’s eating in a way that will ensure you defend yourself against insulin resistance and everything that causes it—in other words, getting the nutrients you need to battle metabolic syndrome proactively.
Bottom line: a diet that is low in saturated fats and trans fats, that includes ample amounts of soy protein and focuses on the phytonutrients and fiber of plant-based foods—emphasizing these ingredients in favor of those that raise cholesterol, increase insulin resistance and retard weight loss—is a diet that can keep you thin and healthy for life.
1 cup meat chili
530 calories
vs.
1 cup Picture Perfect Chili
150 calories
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AZTEC ENERGY
Among the Aztecs, whose civilization dominated Central America hundreds of years ago, the only way to get word from one village to the next was on foot. That’s why Aztecs were such superb runners, and it’s
why they relied so much on salba, which they referred to as their “running food,” believing it gave them energy and power.
They were right. Salba is a grain and a member of the mint family. Its botanical name is salvia hispanica, and the ancient Aztecs, like their present-day descendants, cultivated salba and treasured it, even offering it in annual tribute to their rulers.
Today, you can find salba in health stores and organic markets as whole seeds or ground meal. Just one tablespoon contains approximately 2 grams of omega-3 fatty acids—a whole day’s worth. And salba is also an excellent source of both fiber and antioxidants. We make no claim as to what it may do to your running skills, but it may just give you the same kind of energy and power it gave the ancient Aztecs.
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Take another look at this Picture Perfect Beat Diabetes demonstration. It shows you everything you need to know about this food’s power on defense and offense as discussed on Chapter 1. As you go through the levels of the Beat Diabetes Pyramid chapter by chapter, and as you study demo after demo, you’ll quickly learn the role of different foods in your fight for healthy weight loss. You’ll come to understand how the foods you love and the dishes you’d like to try can become your “partners” in arriving at and maintaining the weight you want for the health you deserve. Pretty soon, the knowledge will become automatic—and so will the healthy weight loss.
Eat & Beat Diabetes with Picture Perfect Weight Loss Page 3