Food for Life

Class 2
Food for
Life
Cooking and
Eating to Beat
Diabetes
New Recipes
with
Commodities
And
The Three
Sisters
Photo by Lois Ellen Frank
Today’s Class
• Your questions answered
• All about FIBER
• Major effects of eating ANIMAL FAT and
PROTEIN
• The foods that are dangerously high in
both
• Healthful meals using Commodity foods
and the Three Sisters
• Next steps and homework
Remember to keep adding ideas to your Weekly Menu Planner
How Did You Do?
• Meals or dishes you tried?
• Successes to share?
• Challenges you’d like help with?
Why are we hopeful?
• Research has shown that diabetes can be
turned around.
• Diabetes does NOT have to cause
problems.
• How?
• Food may be the answer.
What were some surprising facts
you learned last week?
Let’s Review – Foods to Fight Diabetes
Avoid animal products
Avoid fats: Anything with lard, shortening, butter or oil
Choose good carbohydrates:
Good grains (oatmeal, corn, rice, tortillas, pasta)
Vegetables
Sweet potatoes, yams and small types of potatoes
Beans, peas, lentils
Fruits
Avoid bad carbohydrates:
Sugar
White flour
White and wheat bread
Most cold cereals
Pop and sweetened drinks
Drink water
What’s an “Animal Product”?
If it had a mother, or
came from
something with a
face, don’t eat it.
• Contains saturated
fat and cholesterol –
bad for heart and
muscle cells.
• Contains animal
protein – hard on
kidneys.
“Food we used to eat.” Chef Lois Ellen Frank
New This Week
Please help us help this program –
Complete an evaluation
each week.
All About…
• Fiber
• Fat
• Protein
…And what foods fill you up without filling
you out!
Plus: Smart Commodity choices – Wisdom of the 3 Sisters
All About Fiber
•
•
•
•
Fiber is “Plant roughage.”
Corns, beans and squash have plenty.
Cleans up our insides.
High-fiber foods are the best cure for
constipation!
or
How much fiber?
Look at the list of what you ate in one day.
• Beans (1/2 cup)
7 grams
• Vegetables (1 cup)
4 grams
• Fruits
3 grams
• Bread (white)
1 gram
• Bread (whole wheat)
2 grams
• Cereal (cold) 1 cup
3 grams
• Oatmeal 1 cup
4 grams
How much fiber do we need?
• Aim for 40 grams every
day.
• Some bodies “adjust”
more quickly than others.
– Good health means one or
more bowel movements
every day.
– Feeling a little gassy? Stick
with it – It will pass. ☺
Did you know that the more fiber you
eat, the more weight you will lose?
• Fiber fills you up!
• It fills you up with fewer
calories.
• Fat = 9 calories/gram
• Carbohydrate = 4
calories/gram
• Good carbs are full of
fiber. Think 3 Sisters!
Remember your friends, the beans!
Useful Chart on Pages 16-17
of Resources and Recipes
What Commodity Foods are high in fiber?
Understanding Fat and Protein
Key messages:
• Keep it low fat.
• Get protein from plants, not animals.
Going Low-Fat
Avoid animal products.
Keep oils to a minimum.
Where’s the Fat? Everywhere!
What Commodity Foods are high in fat?
•
•
•
•
Meats
Cheeses
Lard (now off the list)
Oil
Fat Inside Muscle Cells
(Intramyocellular Lipid)
Fat you eat can build up in muscle cells, even in thin people.
Avoiding animal fat and oily foods helps cells eliminate fat.
See
pages
22-24
Less fat = less insulin resistance and less high blood sugar.
Lessons of IMCL
• FAT we eat promotes
high blood sugar.
FAT FAT FAT FAT
• The healthy
carbohydrates on the
Power Plate have a
beneficial effect on
blood sugar.
Why Go Low-Fat?
• Speed up weight loss.
• Reduce fat inside cells
(IMCL) and boost insulin
sensitivity.
• Lower cholesterol and
blood pressure.
Animal Products Are High in Fat
(Percentage of Calories from Fat)
Leanest beef
29%
Skinless chicken breast
23%
Sea trout
32%
Chinook Salmon
53%
Broccoli
8%
Beans
4%
Rice
1–5%
Sweet potato or yam
1%
Keep your total fat intake to about 10% of calories WITHOUT COUNTING
by choosing foods with less than 10% of calories from fat.
Secrets of Success
• Most portion-control diets do not go far enough.
• Taking the skin off the chicken or switching to low-fat
milk won’t reverse diabetes for most.
• Most diets based on earlier versions of American
Diabetes Association or American Heart Association get
about 30% of calories from fat.
• Low-fat Power Plate eating gets about 10% of calories
from fat.
• Many dietitians and doctors do not yet know that the
American Diabetes Association now recommends a
plant-based diet in their guidelines.
– BUT NOW, YOU KNOW!
What About “Lean” Meats?
The protein in “lean” meats has two major problems:
• Contributes to slow loss of kidney function.
Harvard Nurses’ Study: Animal protein led to loss of kidney
function; plant proteins did not.
• Contributes to calcium losses (through the urine) and to
osteoporosis.
• Also has saturated fat and cholesterol and has no fiber.
Focus on Plant Protein
Plant proteins protect your
kidneys.
Plant proteins protect your
bones.
Plants provide complete
protein.
Any normal variety of grains,
beans, vegetables, and fruits
gives you all the protein you
need.
Dairy Products are Fatty
Typical cheese
70%
Whole milk
49%
“2%” milk*
35%
*Milk advertised as “2% fat” is 2% by weight. What counts is
percentage of calories from fat.
What About “NonFat” Dairy Products?
Fat is the main nutrient in whole milk (49% of
calories)
Sugar (lactose) is the main nutrient in nonfat milk
(55% of calories). Lactose has two problems:
• Unnecessary calories (like other sugars).
• Many people have trouble digesting lactose after
infancy.
Keeping Oils Low
• All fats and oils have 9 calories per gram.
• Carbohydrates have only 4.
• All fats and oils are mixtures, with both
saturated and unsaturated fats.
• OILS are HIGHLY PROCESSED FOODS!
What About Olive Oil?
Less effect on
cholesterol, compared
with animal fat, but…
All oils contributes to fat
in muscle cells.
All oils are high in
calories (9 calories per
gram.)
A Few
Plant Foods
are Fatty
– Fried foods: potato chips, French fries
– Nuts and seeds (They come in a hard shell
for a reason!)
– Avocados and olives
– Dressings and high-fat condiments
Low-Fat Does Not Mean No Fat
The body needs a small amount of fat.
Beans, vegetables, and fruits have small
traces of fat.
Nuts and seeds, olives and avocados have
a lot of fat.
*Use as occasional ingredients, not as snack
foods.
You can cook without oil
– Many foods can sauté with no oil at all.
– Cook in vegetable broth or water
– Steam instead of fry
– Use non-fat dressings and toppings
– Use bean spreads/hummus or jam instead
of butter or margarine
You can read package labels for
total fat
Aim for 3 grams
or less per
serving.
Salsa
You can beat diabetes by…
• Keeping it low-fat
by eating from The
Power Plate.
• Choosing plant
protein over animal
protein. Plant
protein helps
protect your
kidneys and your
bones.
Key Ideas:
1. Avoid animal products
2. Avoid fat and limit oils
3. Enjoy high-fiber carbohydrates
Choosing Foods that are
Healthful and Economical
Commodities:
Beans, canned or dry
Vegetables, canned or
frozen
Tomatoes
Rice
Corn, corn tortillas
Pasta, whole grain
Fruit, canned
Bulk Recipes*:
Veggie Chili
Baja Bean Tacos
California Pasta Salad
Beans & Rice
Spaghetti Marinara
Veggie Stir-Fry
*Recipes at HealthySchoolLunches.org
PCRM Diabetes Resources
pcrm.org/diabetes
ThePowerPlate.org
21DayKickstart.org (FREE!)
Let’s Cook!
The Tradition of the Three Sisters
The Three Sisters
High in protein and nutrients
and low in sugar and fat,
corn, beans, and squash are
considered by many tribal
communities to be sacred
gifts from the Great Spirit.
Photo and text by Lois Ellen Frank
The way these vegetables
grow in the garden
exemplifies this notion of
interconnectedness, as do
the complementary nutrients
they provide.
For Next Week
Bring in a label from a food
high in fiber (3 grams or
more).
Try out a recipe made of
high-fiber food(s), such as
one that combines the
Three Sisters.
Start your 3-week trial. What
do you have to lose?
Thank you for coming!
The power of healthy foods
gives hope to people with
diabetes….
and to future generations.
Please fill out a Comments Page
See you next week!!