Hello this is
Wonderfully Made and
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I am Dr. George
Guthrie Medical Director
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of the Lifestyle
Center of America.
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There is a special
message for the people today
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there are some people
who have tried the lifestyle
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management of disease
and have been discouraged,
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because their
weight didn't come down,
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their cholesterol didn't
come down and maybe their
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diabetes hasn't improved their
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blood sugar
haven't does improved.
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We would like to
focus today on plant foods,
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because they are
not all created equal.
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Here to help us with this
discussion is Dr. Tim Arnott.
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Hello George, it's
good to be with you again.
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Yes, people with
this obesity, diabetes,
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high cholesterol, who
have tried that lifestyle
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approach, have found
themselves discouraged.
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What's the underlying
problem why aren't they
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getting better
while their compatriots
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who may be doing the
same thing are improving
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dramatically? Well,
what we need to understand
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is the role of
insulin in the body.
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Insulin of course is a
protein made by the pancreas
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that's in the middle
upper middle of the abdomen
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and that insulin of
course has job and that job is
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to get sugar and
actually fat into the cells,
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so that the cells can
burn and do the work what they
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need to do and make the
things that they need to
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make and so insulin is
very important the trouble
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is if your insulin level
is too high then something
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is happened
that aren't very good
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and that is insulin
basically sends the body the
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message hang on to
the energy hang on to the
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calories that you
have don't let go over them
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and so its more
difficult to loose weight
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if you have the high
insulin level, also elevated
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or high insulin levels
actually tell the body tell
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the liver if you will
to make more cholesterol
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they encourage the liver
to make more cholesterol,
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so its more difficult to
get that the cholesterol level
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down if you have a high
insulin level and so another
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a group of individuals
may have tried a total plant
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diet as George
mentioned a few minutes ago
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and seen their triglycerides
the fat in the level.
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The fat in the blood
go up, they may have seen
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their good cholesterol
go down and the reason for
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this impart at least is
that the insulin level may be
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too high in their blood stream,
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so what we want to
share in this program is
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how do I get my
insulin level down and there is
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one more thing its
important to know is that
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insulin is a
growth promoter. It moves
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and stimulates cells to
divide and so it can raise
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your risk of cancer if
your insulin level is too high.
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So, George how on
earth can we deal with
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this whole problem of
insulin being too high?
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Well that's
especially important when we
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think about how
doctors tend to treat people
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who have for example
diabetes and these are
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some often the people
have the hardest time by this.
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What they trying to do
is to get medications to
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increase the insulin
levels in the body that makes
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it harder to lose
weight. I have noticed
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when I treat somebody
with who hasn't been able
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to manage their
blood sugars with diet
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or pills or by start them
on insulin they want to gain
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15 pounds. Insulin is a
problem short of a hormone.
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Well, it's
important to the body.
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It's still their when
there is too much of it,
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its definitely a problem.
So, how do we get it down?
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Well, you know different
plant foods actually affect
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insulin levels a
little bit differently.
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They are some of them
that drive the blood sugar
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up higher and because
they drive the blood sugar up
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higher the insulin
level needs to go higher in
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order to bring the
blood sugar back down.
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So, basically what you
are telling us George is that
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there are plant foods
that the creator has provided
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that have the smallest or
the least ability to raise
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blood sugar and that
means they have the least
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or smallest ability
to raise insulin levels.
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So, if you had difficulty
bringing your weight down
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on a plant diet, if you
have had difficulty your blood
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sugar down on a plant
diet and if you have had your
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triglycerides the fat in
the blood go up and your good
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cholesterol go down and
had your doctor saying get off
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for that plant diet, because
your, your risk of a heart
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attack is going up rather
than going down there is hope
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there is hope for you
and that hope isn't knowing
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that not all
plants are created equal,
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so George give us an
overview for individuals
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who need the information fast.
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What kind of plants
are we talking about?
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Well, it's those
plants that are high in fiber
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and the fiber
hangs on to the sugar
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and lets it going
slowly. Foods that have not been
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broken apart
into different pieces,
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so the body takes some
time to break them apart
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that lets the blood
sugar go inn. A concept that we
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use to talk about this
is called Glycemic Index.
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You can actually rate
foods from high to low on
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how much they will
actually raise the blood sugar
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and the higher of course
they raise the blood sugar
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the harder its going
to loose weight the harder
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it will be to have
the cholesterol come down
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and the higher the
number of the Glycemic Index.
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Its a 100 scale and
usually either white bread is at
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the top 100 in another
words it raises blood sugar
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most aggressively,
most readily or it can be a
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glucose at the top of
the scale 100 on a scale
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and so what
basically they do is they feed
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individuals different
foods, different plant
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foods for example and
then they measure their
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blood sugar a short
time later and based on the
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blood sugar
elevation they assign that food
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which they ate a
number and the lower the
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number the lower
the blood sugar rise
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the lower the insulin
rise after those foods and so,
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what we wanna look at
and what we wanna share
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during this program is
what foods raise insulin levels
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at the smallest amount
to the least elevation.
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So, and spell
them out for us Tim,
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what are these categories?
Well, George its actually
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quite simply beans are
one of the most important
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tools if you wanna
have a low insulin level
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and beans are rich in
soluble fiber which means
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the blood sugar will
actually go in more slowly
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into the blood stream
and that would lead to a
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lower insulin rise. So,
beans are very important.
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Another category of
plant foods that are very
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helpful in keeping the
insulin level low are whole
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grains in other words
these are oats, barley,
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rye, wheat and other
grains that have not had
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anything removed from
the grain the fiber is still
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still there. And its
best not to have them ground
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up as well as you grind
them it, it makes the blood
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or the sugar going
to the blood faster.
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That's right George in
fact if you can use breads,
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whole grain
breads now and Pastas,
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whole grain pastas now
if you can use those more
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sparingly and just
eat whole grain hot cereal
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or brown rice streamed
and beans poured over it,
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those whole grains just
cooked and eaten without
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grinding it into flour
will give you the lowest insulin
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rise possible and
may help those who had
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difficulty loosing
weight. Now, other categories of
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plant foods that can
keep the insulin low are the
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above the ground vegetables
and these are the leaf
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and flower and the
stem vegetables like
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Broccoli, kale,
collards, Brussels sprouts,
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and all your favorites
your understand the leafy green
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vegetables are just
powerful in fact George some of
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them are so low and their
ability to raise blood sugar
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that they have a
Glycemic Index of how much?
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Pretty close to zero, I
mean they just don't raise
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it at all and that's
exciting news if you have
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diabetes, if you have
difficulty loosing the weight
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or if you have had
your triglycerides go up
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and your good cholesterol
go down you wanna plug
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into these above the
ground vegetables which
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essentially don't
raise blood sugar and they
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don't raise the
insulin level very much at all.
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Well, now Tim will,
you say above the ground
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vegetables and
that's very positive.
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What about the below
the ground vegetables?
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Well, the below
the ground vegetables
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are rich in starch those
roots lots of starch there
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of course the
creator he made those foods
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they have a particular
role we'll talk more about that
00:10:01.16\00:10:03.23
later, but if you have
had difficulty in loosing
00:10:03.26\00:10:06.53
weight if you had
difficulty in getting your blood
00:10:06.56\00:10:09.02
sugar under
control, if you have had your
00:10:09.05\00:10:11.44
triglycerides go up and
you good cholesterol go down
00:10:11.47\00:10:14.71
on a plant diet then
you may want to use the root
00:10:14.74\00:10:18.21
vegetables more like
the nuts and seeds more
00:10:18.24\00:10:21.39
sparingly, however you
should know that when you
00:10:21.42\00:10:24.80
do go below the ground
after those roots there are
00:10:24.83\00:10:28.13
some that are actually
little better than others
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and the boiled
carrots or the raw carrots are
00:10:31.95\00:10:35.60
probably least able to
raise your insulin level next
00:10:35.63\00:10:40.78
on the list would be
the yam and then the sweet
00:10:40.81\00:10:43.64
potato and then the new
potato those are the little
00:10:43.67\00:10:47.06
round ones and then
come to big spuds the large
00:10:47.09\00:10:53.18
white potato they
actually have a quite a high
00:10:53.21\00:10:58.17
blood sugar raising
and insulin raising affect,
00:10:58.20\00:11:02.02
so you may wanna use
those when you go out
00:11:02.05\00:11:04.70
and to eat that is
and when you do eat them
00:11:04.73\00:11:07.44
you may wanna add
some beans you may wanna
00:11:07.47\00:11:10.21
add some
avocados some of the fats,
00:11:10.24\00:11:12.32
because the fats can
actually help to slow down
00:11:12.82\00:11:16.48
the blood sugar
entry from some of those
00:11:16.51\00:11:19.86
higher Glycemic
food like potatoes.
00:11:19.89\00:11:23.50
Good, good so
there was some, another
00:11:24.32\00:11:26.86
category you were going to
tell? Yes, there is another
00:11:26.90\00:11:29.35
category fruits and lot
of people say George that
00:11:29.39\00:11:32.87
fruits raise the blood
sugar I can't have those.
00:11:32.90\00:11:35.88
Well, what you should
know what's important to know?
00:11:35.91\00:11:38.38
What we have
discovered I should say is that
00:11:39.54\00:11:42.27
if you don't juice the fruit
if you don't cook the fruit
00:11:42.31\00:11:45.55
and perhaps if you
don't dry it that's probably
00:11:46.11\00:11:48.84
going to be the
best fruit in keeping
00:11:48.87\00:11:50.55
the insulin level down.
The fruit the whole fruit
00:11:50.58\00:11:53.10
and nothing but
the fruit so help me.
00:11:53.13\00:11:55.06
That's exactly right.
Now, what we like to share
00:11:55.09\00:11:58.36
with our patients and
what we have seen to be
00:11:58.39\00:12:00.20
most helpful for those who
want to keep the sugar down
00:12:00.23\00:12:03.02
and these insulin level
down is to move toward the
00:12:03.05\00:12:06.25
Northern fruits
these would be the apple,
00:12:06.28\00:12:09.22
the pear and fruits
that grow up North that have
00:12:09.25\00:12:12.75
a pit like cherries and
apricots and peaches plums
00:12:12.78\00:12:17.81
and then the berries don't
forget the berries remember
00:12:17.84\00:12:20.81
the blueberry has
more anti-oxidants then any
00:12:20.84\00:12:25.32
other fruit, so berries
and northern fruits will
00:12:25.35\00:12:29.52
give you the lowest
blood sugar elevation
00:12:29.55\00:12:31.92
the lowest insulin of
elevation and that will help
00:12:31.95\00:12:36.15
and then the final
category remember the nuts
00:12:36.18\00:12:39.81
and seeds. Now, you
don't wan to use fistfuls,
00:12:39.84\00:12:42.69
but you do want to use at
least one cupped handful of
00:12:42.72\00:12:46.26
nuts everyday and its
good to use those at breakfast,
00:12:46.29\00:12:49.97
because the nuts maybe
avocado or olives at lunch
00:12:50.00\00:12:54.80
will help to slow the
blood sugar entry into the blood
00:12:54.83\00:12:59.26
stream that also will help
keep the insulin level down
00:12:59.29\00:13:01.31
and so all of these
important foods again its beans
00:13:01.34\00:13:03.32
whole grains not
yet ground into flower,
00:13:08.29\00:13:10.71
above the ground
vegetables northern fruits
00:13:10.74\00:13:13.03
and nuts and seeds
sparingly that can be a powerful
00:13:13.06\00:13:16.18
tool to keeping the
insulin level down and helping
00:13:16.21\00:13:18.53
people to loose weight
they couldn't, helping people to
00:13:18.56\00:13:20.93
get the blood sugar
down who couldn't and
00:13:20.96\00:13:23.50
helping that
triglycerides to go back down
00:13:23.53\00:13:26.61
and good cholesterol to
go up. Now, I am interested
00:13:26.64\00:13:29.54
in this term you
have used Northern fruit
00:13:29.57\00:13:31.44
its can of a principle or
a category of fruit that tend
00:13:31.47\00:13:37.01
to be better and
apparently the Southern fruit
00:13:37.04\00:13:39.72
or tropical fruit and
while its true green bananas are
00:13:39.75\00:13:43.85
little safer than over
ripe once, but pineapple
00:13:43.88\00:13:46.90
and papaya and
watermelon, mangoes all tend to
00:13:46.93\00:13:53.30
raise the blood sugar
little more and so what we are
00:13:53.33\00:13:55.86
doing is encouraging
people to minimize those
00:13:55.89\00:13:58.54
and maximize as far as
fruits are concerned the more
00:13:58.57\00:14:02.89
Northern varieties. It's
a just a general principle
00:14:02.92\00:14:04.96
to help people
remember which fruits
00:14:04.99\00:14:07.59
are better than the others.
00:14:07.62\00:14:08.79
Absolutely, but we are
not saying never have any
00:14:08.82\00:14:11.41
tropical fruits and
don't eat white potatoes ever,
00:14:11.44\00:14:15.13
but what we are saying
is if you had difficulty
00:14:15.86\00:14:18.81
getting your weight
down or your blood sugar down
00:14:18.84\00:14:21.81
on a total plant diet
just remember not all plants
00:14:21.84\00:14:26.52
are created equal and the
creator has plants for those
00:14:26.55\00:14:30.12
individuals that are
dealing with those kind of
00:14:30.15\00:14:32.69
struggles. Now, Tim
the science is beginning to
00:14:32.72\00:14:37.73
come in at high Glycemic
foods can cause problems
00:14:37.76\00:14:41.50
and that lower Glycemic
foods tend to improve some of
00:14:41.53\00:14:45.67
these numbers and
problems. You share us with us a
00:14:45.70\00:14:48.63
little bit what
you have learned?
00:14:48.66\00:14:50.57
You know, George
something that's coming on the
00:14:50.60\00:14:54.26
scene of importance in
health is that to as your
00:14:54.29\00:14:57.88
insulin level goes up
and what we were saying
00:14:57.91\00:15:00.78
a lot of negative things
about insulin and don't get
00:15:00.81\00:15:02.99
us wrong, insulin
is very important,
00:15:03.02\00:15:04.57
but again the body
cannot tolerate insulin levels
00:15:04.60\00:15:08.70
that are too high in
fact insulin is a growth
00:15:08.73\00:15:11.92
promoting protein and
it pushes cells it can
00:15:11.95\00:15:16.25
push cells to divide and
if you have too much insulin
00:15:16.28\00:15:19.97
you have too much
cell division to rapid cell
00:15:20.00\00:15:22.18
division and you can
have any increased risk
00:15:22.21\00:15:24.76
of cancer which is cell
division out of control.
00:15:24.79\00:15:27.36
It probably
doesn't cause the cancer,
00:15:27.39\00:15:30.63
but certainly if a cancer
begins to grow its going to
00:15:30.66\00:15:34.08
make it grow faster,
so it would be something
00:15:34.11\00:15:36.47
you would want to
avoid if possible.
00:15:36.50\00:15:38.84
That's right if you
have a cell that is turned
00:15:38.87\00:15:41.98
cancerous and its going to
divide at a more rapid rate,
00:15:42.01\00:15:46.52
because of the influence
of the high insulin level,
00:15:46.55\00:15:50.20
so its going to be more
difficult for the immune
00:15:50.23\00:15:52.16
system to get a
hold of and destroy those
00:15:52.19\00:15:55.00
cancer cells. So,
what cancers have been
00:15:55.03\00:15:57.04
associated with the
high insulin levels?
00:15:57.07\00:15:59.53
Well, Dr. Meshad and
his colleagues actually
00:15:59.56\00:16:03.51
at the National Cancer
Institute reported that
00:16:03.54\00:16:07.29
there was an increase
in the risk of pancreatic
00:16:07.32\00:16:11.47
cancer. In fact,
individuals who let me say it
00:16:11.50\00:16:16.40
positively individuals
who ate foods least likely to
00:16:16.43\00:16:20.23
raise the blood sugar least
likely to raise the insulin
00:16:20.26\00:16:23.49
level they had about one
third the risk of pancreas
00:16:23.52\00:16:28.30
cancer as those who
were eating foods with the
00:16:28.33\00:16:31.56
greatest stability
to raise blood sugar.
00:16:31.59\00:16:34.10
So, in another words
if you want to help avoid
00:16:34.13\00:16:37.98
pancreas cancer
then one of the things
00:16:38.83\00:16:41.60
that you want to
do is eat foods that
00:16:41.63\00:16:43.39
we've outlined in this program.
00:16:43.42\00:16:45.16
Well, pancreatic cancer
is a not a real common one.
00:16:45.19\00:16:47.86
And occasionally people
get it, are there any common
00:16:47.89\00:16:49.98
cancers that are
more likely to be worse
00:16:50.01\00:16:53.66
or affect people
who eat foods that are
00:16:53.69\00:16:56.51
high-glycemic. Well, actually
colon cancer is the next
00:16:56.54\00:17:00.10
one on our list and
Dr Franceschi reported
00:17:00.13\00:17:04.65
in the Annals of Oncology
in 2001 that individuals
00:17:04.68\00:17:09.70
who ate foods least
likely to raise the blood sugar
00:17:09.73\00:17:13.58
and least likely to raise
that insulin level they had
00:17:13.61\00:17:17.12
about a 70 percent
lower risk of developing colon
00:17:17.15\00:17:22.66
cancer and so you know
what they are showing is
00:17:22.69\00:17:26.97
that if you raise
that insulin level you push
00:17:27.00\00:17:30.79
your cancer risk
up and more positively
00:17:30.82\00:17:35.88
if you move toward
beans, whole grains above the
00:17:35.91\00:17:39.08
ground vegetables,
northern fruits eaten raw
00:17:39.11\00:17:42.21
or frozen, nuts and
seeds. You will actually lower
00:17:42.24\00:17:45.98
your insulin level and
lower your risk of cancer.
00:17:46.01\00:17:49.59
So, it's a, an
additional side benefit.
00:17:49.62\00:17:51.65
You know, I
appreciate that emphasis
00:17:51.68\00:17:53.97
and these studies that
you are talking about are
00:17:54.00\00:17:56.20
focusing actually on
decreasing the Glycemic Index
00:17:56.23\00:18:02.11
of food and haven't
focused at all at some of the
00:18:02.14\00:18:04.81
other benefits. For
example the anti-oxidants,
00:18:04.84\00:18:08.56
the phytochemicals that
tend to fight cancer which are
00:18:08.59\00:18:12.26
within the plants
whether it's the berries
00:18:12.29\00:18:17.38
or the greens or
the fruit, vegetables.
00:18:17.41\00:18:21.27
Absolutely, you
know we want to point out
00:18:21.30\00:18:24.78
that these foods that are
least likely to raise your
00:18:24.81\00:18:28.11
blood sugar least likely
to raise the insulin level
00:18:28.14\00:18:31.16
they not only lower may
lower your risk of cancer,
00:18:31.19\00:18:34.28
but they have
actually been shown to
00:18:34.31\00:18:36.47
lower the risk of heart disease.
00:18:36.51\00:18:38.64
Well, that makes
sense because we know
00:18:38.67\00:18:40.01
that insulin tends to
raise the cholesterol the LDL
00:18:40.04\00:18:45.18
or bad cholesterol
and it lowers the good
00:18:45.21\00:18:48.46
cholesterol or the HDL
and the triglycerides go up,
00:18:48.49\00:18:52.06
so there are so many
benefits to keeping insulin
00:18:52.09\00:18:54.92
where it should be nice and low.
00:18:54.95\00:18:56.96
And the Dr Liu and
his colleagues at the
00:18:56.99\00:18:59.81
Harvard medical
school found that individuals
00:18:59.84\00:19:03.25
now that ate foods least
likely to raise the blood
00:19:03.28\00:19:07.08
sugar, least likely to
raise insulin levels at about
00:19:07.11\00:19:10.13
a third the risk of developing
coronary artery disease
00:19:10.16\00:19:14.72
as those eating foods
mostly likely with the
00:19:14.75\00:19:18.47
greatest ability to
raise insulin and blood sugar
00:19:18.50\00:19:21.48
levels. So, it makes
it makes a difference not
00:19:21.51\00:19:24.70
all foods are
created equal and of course
00:19:24.73\00:19:28.72
it's also important
to understand George.
00:19:28.75\00:19:31.77
What kind of foods
that, that are high in their
00:19:31.80\00:19:35.25
ability to raise
blood sugar in America.
00:19:35.28\00:19:37.48
It's not just that they
are eating white potatoes
00:19:38.66\00:19:41.67
they are some other
foods as well we'll talk about
00:19:41.70\00:19:43.95
that. They take
those white potatoes
00:19:43.98\00:19:45.86
and then they fry
them in grease to increase
00:19:45.89\00:19:48.33
their calories to make
the insulin resistance worse
00:19:48.36\00:19:51.42
to drive the insulin
levels up. There is a lot of
00:19:51.45\00:19:54.02
refined grains. Certainly,
these tend to raise the
00:19:54.05\00:19:58.80
insulin levels and I am
sure that that's the factor
00:19:58.83\00:20:02.09
that's being studied in
these particular done studies.
00:20:02.12\00:20:05.43
Now, one thing to
understand is when they do these
00:20:05.46\00:20:08.53
studies they actually
try to rule out as many other
00:20:08.56\00:20:12.80
causes of heart
disease or cancer of the colon
00:20:12.83\00:20:16.03
or pancreas as
they possibly can't.
00:20:16.06\00:20:17.90
I mean they control for
weight they control for age,
00:20:17.93\00:20:21.20
they control for a
number of dietary parameters
00:20:21.23\00:20:26.36
and so what they are
trying to do is just look at
00:20:26.39\00:20:29.03
this one factor and that
is the ability of food to
00:20:29.06\00:20:34.21
raise the blood sugar.
And so its really important
00:20:34.24\00:20:38.59
especially for those
who had trouble with the
00:20:38.62\00:20:41.76
weight loss, how are
trouble with getting the blood
00:20:41.79\00:20:43.84
sugar down trouble with
the triglycerides going up,
00:20:43.87\00:20:47.38
good cholesterol going
down. Even despite having
00:20:47.41\00:20:50.71
tried a plant based
diet and so take heart.
00:20:50.74\00:20:55.17
Take a hold of those
beans those whole grains
00:20:55.20\00:20:58.69
specially Oats, Barley
and Rye and the above the
00:20:58.72\00:21:03.18
ground vegetable
specially the leafy grains.
00:21:03.21\00:21:05.50
These are so powerful
I cannot say enough about
00:21:05.53\00:21:08.80
the above the ground vegetables,
00:21:08.83\00:21:11.18
because they are
your chief weapon for
00:21:11.21\00:21:14.64
loosing weight
bringing blood sugar down.
00:21:14.67\00:21:16.74
Tim in our little
introduction we talked about
00:21:16.77\00:21:19.41
people with
diabetes, who are just having a
00:21:19.44\00:21:22.80
hard time loosing
weight and managing their
00:21:22.83\00:21:25.95
cholesterol for
example. What about those
00:21:25.98\00:21:30.15
who are don't have
diabetes is there any benefit
00:21:30.18\00:21:34.67
to move in this
direction even if they don't
00:21:34.70\00:21:37.34
have an obvious
disease for example?
00:21:37.37\00:21:39.81
Oh, absolutely in fact
George I would say that
00:21:39.84\00:21:44.10
because there are
many more people at risk of
00:21:44.13\00:21:48.45
diabetes than
actually have diabetes.
00:21:48.48\00:21:51.78
These foods are power
foods for these individuals,
00:21:52.87\00:21:55.70
because one of the
reasons that diabetes shows up
00:21:55.73\00:21:59.46
is that someone has had
a lot of insulin resistance
00:21:59.49\00:22:03.21
perhaps they are carrying
a extra weight in their mid
00:22:03.24\00:22:06.41
section or they are
just carrying an extra weight
00:22:06.44\00:22:09.70
in general and their
body has become insulin
00:22:09.73\00:22:12.77
resistant perhaps they
are not using their muscles,
00:22:12.81\00:22:14.92
they are not
exercising the muscles
00:22:14.95\00:22:16.79
or insulin resistant
and that forces the pancreas
00:22:16.82\00:22:20.01
to put out greater and
greater amounts of insulin
00:22:20.04\00:22:23.25
overtime the pancreas
can wear out that can fatigue
00:22:23.28\00:22:27.17
and when it wears out
then the blood sugar goes up
00:22:27.20\00:22:31.14
hits a 126 fasting and we
say the person has diabetes,
00:22:31.17\00:22:35.42
but if they could find
foods that would not stress the
00:22:35.45\00:22:40.28
pancreas that will not
force the pancreas to put out
00:22:40.31\00:22:42.88
so much insulin they
might be able to actually
00:22:42.91\00:22:46.33
avoid type 2
diabetes all together.
00:22:46.36\00:22:48.79
these individuals and
the U.S. Government is
00:22:52.37\00:22:55.22
especially interested in
any program that will help
00:22:55.25\00:22:58.21
prevent diabetes,
because now we know that
00:22:58.24\00:23:01.06
if you have
diabetes you essentially have
00:23:01.09\00:23:04.90
coronary artery disease.
They are considered to be
00:23:04.93\00:23:07.87
equivalent and so these
foods that we are talking
00:23:07.90\00:23:10.60
about although they
may seem very simple
00:23:10.64\00:23:13.45
as far as a treatment
they are very powerful.
00:23:13.49\00:23:17.39
Now, next George I
want to look at some other
00:23:17.42\00:23:21.29
foods that Dr. Willett
and his colleagues at the
00:23:21.32\00:23:25.00
Harvard School of
Public Health found to be
00:23:25.04\00:23:27.68
very prevalent or
prominent in those
00:23:27.74\00:23:32.07
who eventually went on
and got type 2 diabetes.
00:23:32.10\00:23:35.80
What food are those?
Well, it's very interesting
00:23:35.83\00:23:39.01
you mention the
French fries few minutes
00:23:39.04\00:23:42.65
ago that's on the
list. French fries and white
00:23:42.68\00:23:47.52
potatoes and white
bread and colas those are
00:23:47.55\00:23:52.23
all on the list. Also on
the list George are white rice
00:23:52.26\00:23:57.67
and white Pasta,
white, we've mentioned white
00:23:58.27\00:24:02.54
potatoes also carbonated
and non-carbonated sodas.
00:24:02.57\00:24:07.30
All of these are
foods that those who went on
00:24:07.33\00:24:11.57
and got diabetes were
using quite frequently
00:24:11.60\00:24:15.24
and all of those by
the way are very good at
00:24:15.27\00:24:19.41
raising blood sugar
and they are very good at
00:24:19.44\00:24:21.73
raising insulin
levels and so again its so
00:24:21.76\00:24:26.78
encouraging George at the
Lifestyle Centre of America
00:24:26.81\00:24:29.84
to see the triglycerides
come down and the good
00:24:29.87\00:24:33.08
cholesterol go
up or stay the same,
00:24:33.11\00:24:35.86
despite
individuals eating plants,
00:24:35.89\00:24:39.32
foods that are
rich in carbohydrates.
00:24:39.35\00:24:40.93
Why because we
encourage our guests
00:24:40.96\00:24:44.10
to move to these
foods like the beans,
00:24:44.13\00:24:47.82
the whole grains, the
above the ground vegetables,
00:24:47.85\00:24:51.63
the Northern fruits and
the nuts and seeds which are
00:24:51.66\00:24:55.33
very lowest at their
ability to raise blood sugar
00:24:55.36\00:24:59.41
and insulin levels.
So, this has been a big
00:24:59.44\00:25:02.18
encouragement to
me what I have noticed
00:25:02.21\00:25:05.19
when people move to a
plant based diet in order
00:25:05.22\00:25:07.83
to manage their
disease, there is about ten
00:25:07.86\00:25:10.59
and may be 20 percent
of them who don't have the
00:25:10.62\00:25:13.13
response that they
wanted, that they need it
00:25:13.16\00:25:15.69
and those of us who have
used lifestyle changes to
00:25:15.72\00:25:19.04
help treat those
have sometimes been a bit
00:25:19.07\00:25:22.11
discouraged. This whole
concept of Glycemic Index has
00:25:22.14\00:25:26.91
given us some hope a
new tool to help those
00:25:26.94\00:25:30.89
who are discouraged
and don't do as well
00:25:30.92\00:25:33.13
actually improved significantly.
00:25:33.16\00:25:35.53
Absolutely, and also
George its important this
00:25:35.56\00:25:40.54
Glycemic Index principle
and this principle of not all
00:25:40.57\00:25:44.96
foods being
created equal its important
00:25:44.99\00:25:48.47
because of this. If
you simply plant foods
00:25:48.50\00:25:53.06
and you may eat them
refined and processed
00:25:53.09\00:25:56.26
you may actually have
worst results then someone
00:25:56.29\00:25:59.97
who is on a high protein
diet. Someone who is on a,
00:26:00.00\00:26:03.01
for a example an
Atkins style diet and actually
00:26:03.04\00:26:06.80
one leading
researcher at the Yale school
00:26:06.83\00:26:12.57
of medicine actually said
in a recent program in the
00:26:12.60\00:26:16.62
American Diabetes Association
that the Glycemic Index
00:26:16.65\00:26:20.62
and this whole principle
of foods not being created
00:26:20.65\00:26:24.38
equal. This principle
is probably the salvation
00:26:24.41\00:26:28.33
against some of
these high protein diets,
00:26:28.36\00:26:31.23
because it answers the
problems of high triglycerides
00:26:31.26\00:26:36.39
low HDL, difficulty
getting blood sugar down
00:26:36.42\00:26:40.21
if you just eat any
plants or plants that
00:26:40.24\00:26:43.64
are highly processed.
So, it decreases the insulin
00:26:43.67\00:26:47.20
level and safely
without the damage that occurs
00:26:47.23\00:26:50.65
from a lots and lots
of protein to the kidneys
00:26:50.68\00:26:53.62
and other parts of
the body. Well, this is a
00:26:53.65\00:26:56.45
very encouraging
picture. And one of the things
00:26:56.48\00:27:01.63
that we want to
mention is that you know
00:27:01.66\00:27:04.14
if your just moving
into a plant based diet for
00:27:04.17\00:27:07.36
the first time. Don't be
frightened, don't be upset
00:27:07.39\00:27:11.80
by what we have
shared in this program.
00:27:11.83\00:27:13.67
We have shared
information that is for a small
00:27:13.70\00:27:17.47
population of individuals
who do have difficulty
00:27:17.50\00:27:20.35
loosing weight. Who do
have difficulty in getting
00:27:20.38\00:27:22.91
blood sugar down. Who do
have difficulty with their
00:27:22.94\00:27:26.19
triglycerides going up
and their good cholesterol
00:27:26.22\00:27:28.35
going down on a plant
based diet, but if your are
00:27:28.38\00:27:32.04
transitioning to a plant
based diet the main thing
00:27:32.07\00:27:35.05
is to include in a
generous way all of the foods
00:27:35.08\00:27:39.91
that the creator has
provided and these will
00:27:39.94\00:27:43.80
give you the protection
that you need against the
00:27:43.83\00:27:47.15
killer diseases that
we struggle with not only
00:27:47.18\00:27:51.30
heart disease, but
cancer and stroke and just
00:27:51.33\00:27:55.81
remember the dark
leafy greens are the most
00:27:55.84\00:27:59.24
protective food on
the planet and they may be
00:27:59.27\00:28:03.11
your best weapon
for weight loss and for
00:28:03.14\00:28:06.33
general health improvement.
00:28:06.36\00:28:08.97
And so my friends remember
00:28:09.00\00:28:11.34
you are wonderfully made.
00:28:11.37\00:28:13.66