Plant Based Eating for Type 1 Diabetes

Only 10% of diabetics have Type 1, but one of them is my mom. As I have been happy with Dr. Fuhrman’s whole food plant based guidelines, I wanted to see what he recommends for diabetes.

The End of Diabetes is largely intended for Type 2 Diabetes, which nutrition and exercise can actually cure. But it speaks directly to those with Type 1 Diabetes about increasing quality of life and preventing the many health complications associated with diabetes.

A nutritarian diet typically requires half the insulin as an American Diabetes Association diet.

Many of the complications actually come from the insulin injections rather than diabetes itself. While excessive insulin promotes plaque and heart disease risk, green vegetables can prevent and remove plaque, in addition to providing you a ton of vitamins, minerals, and phytochemicals.

Dr. Fuhrman states his nutritarian plan typically cuts the insulin needed in half; controls glucose levels and lipids; and, reduces swings for a happier and healthier life.

The book recommends starting with a strict phase with the first goal of reducing insulin:

  • Avoid high carb foods for the first few weeks, aside from about a cup of beans daily. Cauliflower is a good substitute where you crave carbs.
  • Aim for eight servings of non-starchy veggies (i.e. greens, tomatoes, eggplant, peppers, mushroom, onion). They have the highest nutrient density and are always unlimited.
  • Of those eight servings, aim for one of which is a raw cruciferous vegetable and one a cooked cruciferous vegetable (i.e. broccoli, cabbage, Bok Choy, radish, watercress, kale, collards, Brussels sprouts, arugula, mache, mustard greens). Cruciferous veggies repair, protect, and have the most anticancer effect.
  • One ounce of nuts and seeds per day is the main source of healthy fat. In addition, aim for 1 Tbsp ground flax seeds and 4 walnut-halves daily. This meets omega-3 needs without trans-fatty acids or saturated fat. Half an avocado is good occasionally, but avoid all oils because they are refined, low-nutrient and high-calorie without fibre.

For an easy salad dressing, mix equal parts nut butter, vinegar, and water.

Of course, work closely with your doctor because you will need to reduce insulin when eating this way – that’s the goal! In the first few days, Dr. Fuhrman says glucose readings should run 125-175. Any time a reading goes below 120, you should be reducing your insulin dose. Running a little high during transition is safer than risking hypoglycemia.

To mimic a normal pancreas, he recommends a 24-hour shot before dinner or at bedtime and a short-acting insulin immediately before each of the three meals. For a typical patient, he’s seen the long-acting dose move from 40-50 to 15-25, and the short-acting from 6-9 to 3-5. His objective is to make insulin requirements physiological instead of pathological in order to avoid fluctuations and hypoglycemia.

Note in the beginning you may feel unpleasant symptoms unrelated to diabetes. The big change in your eating can cause lightheadedness, fatigue, headaches, increased urination, sore throat, flatulence, and maybe even a rash and itching. I felt pretty awful for about a week and am nowhere near diabetic. To minimize these symptoms, Dr. Fuhrman recommends taking it more gradually with raw vegetables, cruciferous especially; spreading out your beans between lunch and dinner; and, increasing the amount you chew.

After a few weeks in the first phase, you can move to a more flexible approach that should still keep your insulin needs as low as a non-diabetic. The main changes will be:

  • Continue to avoid all refined carbs, both sugar and starch, but you can have a daily serving of whole grains or starchy vegetable like sweet potato, corn, or carrots
  • Increase beans to a maximum cup with lunch and one cup with dinner
  • Add up to one or two fruits with breakfast, one with lunch, and one with dinner
  • Keep avoiding added sugar (including non-calorie sweeteners, honey, agave nectar, fruit juice) – instead, sweeten with whole fruit, occasional dried fruit, or spices like cinnamon, nutmeg, and allspice
  • Keep avoiding added salt (sodium intake should stay below 1,200 mg/day)
  • If you want to eat animal products, 1-2 ounces for flavour should be safe up to three times per week, favouring fish, nonfat dairy, and occasionally poultry

An example meal plan looks like this:

Breakfast: 1/2 cup cooked oats (not quick oats), ground flax seeds, walnuts, and two low-sugar fruits (i.e. berries, kiwis, oranges, green apples)

Lunch: A huge salad with nut-based dressing, bean soup, and any fruit

Dinner: Raw veggies with bean dip, a big dish of steamed greens and various veggies, plus a fruit sorbet for dessert

Raw oats have more resistant starch than cooked oats, so try soaking steel-cut oats overnight in the fridge for a soft (uncooked) breakfast the next morning.

Type 1 diabetics are advised to maintain three meals, each around the same calories. Also balance each lunch and dinner with greens, beans, and nuts. Instead of counting carbs and adjusting insulin, this approach stabilizes diet and insulin. You can find more information on Dr. Fuhrman’s website!


Whole foods, plants based for 4 weeks

In 2017, I was almost entirely vegetarian. I had one bite of a hot dog at a concert to prove to myself I wasn’t restricting myself. I have learned over time that dairy correlates with phlegm and often acne in me, but that was harder to give up. Most vegetarian meals come with dairy. Plus, pizza.

In December 2017, I went vegan. Not only that, I cut out saladselfiealmost all added sugar, salt, and oil. Yes, I STARTED dieting DURING the holidays and I survived. I lost 12-17 pounds (unsure of my starting weight, but it was over 200 pounds on a 5’5 woman). This is not dramatic at my size, but quicker than I expected because I was never hungry; I mostly enjoyed the meals; and, rarely had cravings beyond emotional eating habits. I was diagnosed with binge eating disorder a few years ago, so that in itself is remarkable.

What made it easier was unlimited vegetables, fruits, and beans. Plus, nuts. I followed the guidelines (not meal plan) from Dr. Fuhrman’s Eat to Live book for an evidence-based approach to optimal nutrition without unnecessary calories. Most days, I ate: Continue reading

How Not to Die By Dr. Greger – Plant-based nutrition book summary

I have long been a fan of Funded only by donations from individual visitors, Dr. Michael Greger and his team read every English-language journal article on nutrition every year and share their critical analysis free of charge. When it can feel like everyone is trying to manipulate and profit off of others, sources like these stand out as much more credible to me.

After a long wait from the library, I have finally read Dr. Greger’s book How Not to Die. Again, all proceeds go directly to fund his free educational website – he takes no compensation. For most books I discuss on here, I provide a comprehensive summary of the key takeaways as I see them. For this one, though, you can just go directly to and search for any and all the information that interests you. If you’d still prefer a summary, check out the one done by Chewfo or the video published by Dr. Greger himself.

Instead, I’d like to share with you the little notes I took for myself to give you an idea of what the book offers.

First up, probably the most controversial: a whole foods, plant-based diet recommendation. This blog demonstrates how open I am to considering all different ways of eating and I still believe that there is no one right way – not only because we are individuals with different needs and different reactions to foods, but also because a good diet I can incorporate into my life is heaps better than a great diet I can’t keep up. All that said, this book devotes the first half to explaining exactly why a whole foods, plant-based diet is best for optimal health and avoiding the 15 leading causes of death.

One of those causes is depression. I’m aware that with the exception of the most severely depressed, anti-depressant medication has not been proven to be more effective than the placebo effect. If capable of exercise, 30 minutes of walking is at least as effective as those drugs without the negative side effects. And interestingly, certain foods are naturally beneficial for mood-enhancing neurotransmitters: apples, grapes, onions, green tea, cinnamon, and sesame, sunflower, or pumpkin seeds.

Plus, an intriguing theory was presented: since consuming a lot of manufactured highly-palatable foods can make a person less sensitive to the dopamine it continually spikes, which often leads people to overeat those foods trying to reach the original “high,” some people then find it harder to achieve their usual “reward” feelings from other sources in their lives – this can lead to the common symptoms of low motivation and reduced interest towards things enjoyed before depression. By eating mainly whole foods, not only will you soon better appreciate their tastes but you can also better appreciate the joys of life.

Continue reading

The Diet Fix Reset (Book Summary)

Day 1: Gear Up

  • Body weight scale for the start and finish of the 10-Day Reset
  • Digital food scale
  • Measuring spoons and cups (maybe 2 sets)
  • Journal or food diarizing app
  • First grocery shop: mostly real foods and minimal processed foods (avoid trans-fat) including solid proteins and complex carbs (i.e. whole grain instead of instant oatmeal)
  • Tupperware and Ziplock bags
  • Comfy exercise clothes and shoes
  • Clean and organized kitchen

Day 2: Diarize

  • Record in real time food and exercise without changing anything
  • Track hunger and cravings as well as any emotions or thoughts related to food
  • At the end of the day, rank from 1 to 10 the “day’s degree of difficulty”
  • Use for data, not judgement, to guide future decisions
  • Keep a food journal for at least 30 days – maybe forever for maintenance – and if you try stopping, start daily weighing to keep it within 3 pounds

Day 3: Banish Hunger Continue reading

Tracy Anderson Method Day 8

In 7 days following Tracy Anderson’s Metamorphosis exercise plan and her book’s meal plan, I’ve gone from 168.6 pounds and 34% body fat to 161.6 pounds and 33% body fat!

Yesterday was my rest day and boy did I rest. I made meals from leftovers because that day seemed so unappetizing, but I still based it around previous days on the meal plan. Despite the great results, I’ve been contemplating ending the plan earlier than 30 days… maybe 2 weeks… I’m worried I’ll injure myself working out because I don’t have a strong enough foundation. The moves requiring core strength are particularly tough for me to keep balance, nevermind complete the move properly, which Tracy emphasizes is key. And I’m not feeling in a rush to lose all the weight in a month. 

Mixing it up and hopefully making the eating side of things easier, I’m moving from the book to the Metamorphosis meal plan. It starts with a “nutrient boost” week of pureed foods, the same meal every day. We’ll see how satisfied I am eating the same thing every day – I don’t actually anticipate a problem. And preparing all the meals in advance should be a lot easier than last week.

As planned, I ate about every 2 hours. I don’t have or want a juicer, so I bought freshly juiced kale, spinach, carrots, and celery which was fine, I’ve had it before. Second was blueberry applesauce, which I’ve also had last week, and it was much appreciated. Third, sweet potato and corn didn’t blend too well in my Magic Bullet but still tasted pretty good. Fourth, carrot and parsnip puree was good too! Fifth, gazpacho… not so good, but tolerable. I may switch it out for Tracy’s broccoli soup. Sixth, the chicken vegetable soup is good, also a repeat from last week. And finally, the chocolate chestnut pudding. The Magic Bullet let me down again but it was still delicious! I love having chocolate on a diet!

I decided to do the muscular structure workout before cardio this time because I was really struggling last time. I performed a teeny tiny bit better. And then I slacked off in cardio, taking breaks the whole way through. I still worked up a good sweat but didn’t feel over-winded afterward like usual. I feel like doing a bit of an experiment – do I need to go 100% in cardio or can I get my desired results by challenging myself at an enjoyable level?