About

Welcome to the newly released Beating Diabetes Podcast with Dr. Michele. This year the podcast will be focusing on all things diabetes. As your host, I’ll be recording solo episodes which will answer some of the most common questions I’m asked as a physician such as “what CAN I eat as a diabetic?”, “how can I lose the extra weight that I’ve put on recently?”, “is it really possible to reverse type 2 diabetes?”, “What can I do to prevent my children from getting diabetes since it runs in the family?” and more. I will also be coaching patients and clients live on-air, and conducting interviews with other diabetic experts. Today Dr. Michele discusses "The Best Food Choices For Diabetics, According to Ayurveda." I hope you enjoy the show! About Dr. Michele: As a physician, surgeon, health coach, yoga teacher, anatomy instructor, author, podcaster and overall health & wellness expert, Dr. Michele Summers Colon’s passion is helping women and men with diabetes and autoimmune disease heal their body. She has been interviewed and quoted in many prominent publications including USA Today, US News & World Reports, Health Magazine, Yahoo! Makers, and Bloomberg BusinessWeek. One of Dr. Michele’s greatest strengths is her ability to help women create balanced, healthy lives by looking at the whole picture. Shee combines the best of Eastern and Western medicine to create individualized health & wellness plans for her patients and clients. For over 22 years, Dr. Michele has dedicated herself to maintaining a private medical practice and providing exceptional care to her patients while at the same time studying holisitic and integrative medicine. Dr. Michele believes that food is medicine and that yoga, Ayurveda, and meditation are the keys to perfect health. Dr. Michele has a Bachelor’s degree in Physiology from UCBerkeley, a Master’s degree in Biomedical Sciences and a Doctorate degree in Podiatry from Barry University, and graduated from a Foot & Ankle Surgical Residency in Los Angeles. Dr. Michele is also certified in Health Coaching, Yoga, Reiki, Reflexology, and Laser Therapy. Dr. Michele specializes in Yin Yoga, Restorative Yoga, and Therapeutic Yoga to provide the most healing, relaxation, and rejuvenation to her patients and clients. Dr. Michele has studied Ayurvedic Medicine extensively and has worked with some of the best practitioners throughout California to bring Ayurveda to the forefront of medicine. Combining yoga, Ayurveda, and meditation is one of Dr. Michele’s passions so that she can spread the word to as many clients and patients as possible that this is the path to perfect health. Show Notes: Favor foods with a low glycemic index. Diet planning is an effective strategy for management of various aspects of diabetes. If you or someone you love has diabetes, knowing the best food for diabetics can help promote health and prevent further decline. Consider these recommendations from the traditional ancient medical science of Ayurveda. According to Ayurveda, diabetes mellitus is known as Madhumeha and it arises in two ways. Aggravation of Vata dosha due to tissue depletion (dhatukshya), is one way diabetes develops. Obstruction of the channels (srotas) through blockage by Kapha dosha and fatty tissue (Kapha Meda Avarana), is another cause of diabetes. Both of these causes increase Vata dosha which may manifest over time as diabetes mellitus. What can you do? Diabetic Meal Plan: A diabetic meal plan should contain 50 to 60 percent of daily calories from carbohydrates, 15 percent from proteins, and the remainder from fats or oils. The World Health Organization recommends a minimum consumption of 5 – 10 portions of fruits and vegetables per day. Lessen fat, salt, alcohol, and caffeine in your diet. 1. High Fiber Aim for 40 grams of fiber a day, but start slowly. Load up on beans, vegetables and fruits. For whole grains, aim for at least 3 grams per serving on food labels and at least 10 grams per meal. A variety of foods which should always be included in the diet is as follows. 2. Whole Grains Whole grains could effectively regulate the glycemic response, increase insulin sensitivity, improve pancreatic β-cell functions and increase insulin secretion. Whole and multi grain breads, whole wheat pasta, brown rice, low-fat and multigrain crackers, low sugar, whole grain cereals, oatmeal, bran, bulgur, buckwheat, low-fat, whole grain baked goods with added bran or oat bran, pasta, high fiber cereal, corn, oatmeal, millet, barley and rye. According to Ayurveda…. barley (yava) is the best grain for managing diabetes. Different preparations of barley can be taken such as barley cooked with water (mantha), barley cooked without adding any unctuous substance or fat (odana), barley porridge (vatya), barley with roasted corn flour (saktu), barley pancakes (apupa), barley bread and barley-based chapattis or tortillas. Wheat can also be taken. Ayurveda prescribes old rice (purana shali), as one of the cereals beneficial to diabetic patients.  3. Fruits And Vegetables Several studies indicate that regular consumption of various fruits and vegetables in diabetic patients can lead to an improved glycemic control, reduced HbA1c and triglyceride levels, enhance antioxidant defense system, attenuated oxidative stress and inflammatory markers, decreased risk of diabetic retinopathy and lower the burden of carotid atherosclerosis. Fruits The fruits with a low glycemic index include apples, peaches, pears, grapefruit, grapes, oranges, melon, dried apricots, raisins, kiwi, berries, cranberry, blackberries, black raspberries, blueberries, red raspberries, strawberries, cherries, barberries, plums, litchi fruit, durian, pomegranates, bananas, avocadoes, persimmon, guava, papaya, kokum fruit, jackfruit, acai, goji, watermelon, dates, figs, syzygium cumini or jamun, Indian gooseberry or amla, wood apple, sugar palm and lotus. Avoid olives and pineapples. Avoid fruit juices. Instead opt for whole fruits, as they contain more fiber and are more filling. If juice is a must, when buying canned fruit juices, one should check the label for the following: unsweetened or extra-light, no sugar added. Stay away from fruits that are frozen or canned in heavy syrup. Vegetables Eat green leafy vegetables; eat an abundance fresh vegetables like tomato, cucumber, carrot, broccoli, cabbage, cauliflower, spinach, kale, collard, squash, green beans, sweet potatoes, pumpkin, artichokes. Avoid white potatoes. Ayurveda recommends all types of bitter vegetables as some of the best vegetables for diabetics. Bitter vegetables include bitter gourd, fenugreek, pointed gourd, garlic, cluster fig tree or Indian fig. You can also have bitter greens like arugula, kale, dandelions and beet greens. Other bitter vegetables you might like are bitter melon which is excellent fried, rapini, radicchio and endive. 4. Spices Spices exert several beneficial physiological effects. The anti-diabetic effects of spices include short-term hypoglycemia and long-term improved glucose tolerance activities. A number of condiments and spices including pepper, asafoetida, aloe, ocimum, and eugenol have been ascribed as hypoglycemic action in normal as well as experimentally induced diabetic animal models, as well as humans. Fenugreek seeds, garlic, onion, turmeric, cumin seeds, ginger, garlic, onions, mustard, curry leaves, cinnamon, mustard and coriander have all been reported to possess potential anti-diabetic agents. You can add these spices to your meals by sauteing them in oil quickly before adding your beans, vegetables or grains. 5. Milk + Dairy Milk and yogurt with less than 1% fat and cheese should be 10-20% milk fat. They are rich in protein and calcium, and studies shows they help people to lose weight. Diets that include plenty of dairy may fight insulin resistance, a core problem behind diabetes. In addition to calcium, many fortified dairy products are a good source of vitamin D. 6. Lean Protein Fish is rich in omega-3’s (polyunsaturated fat) which helps to protect against heart disease in people with diabetes. Opt for fish canned in water, fresh or frozen, seafood, skinless chicken and turkey, lean meats with the fat trimmed, wild game, lean cold cuts (but watch the salt content), tofu and eggs (up to 8 per week). According to Ayurveda, deer flesh, rabbit and birds like grey partridge are beneficial for diabetes. Though these may be unusual choices for protein, a little sleuthing can help you source local ingredients. You may also check with your local farm to table restaurants for vendors carrying these items. 7. Choose Pulses + Legumes Legumes have a low glycemic index, are high in fiber and phytochemicals. This makes them a functional food for diabetic patients. The hypoglycemic effect of beans (via inhibition of α-amylase and β-glucosidase activity) has been reported as being similar to those of anti-diabetic drugs. Including beans like pinto, dark red kidney and black beans in the diet effectively helps weight management, attenuates postprandial glycemic response and improves dyslipidemia. Have beans (black, pinto, kidney, garbanzo, white beans andsoybeans), peas, split peas, lentils and non-fat soy products for diabetic management. According to Ayurveda, split green gram beans, Bengal gram, horse gram and pigeon peas can also be taken for diabetes management. You can find these items at your local Indian market or search online for a quality source. Horse gram is hearty, filling and delicious. Split green gram you can enjoy in Indian kitchari recipes or in quick, no-ferment dosas (Indian pancakes). 8. Nuts Almonds, pistachios, walnuts and hazelnuts are commonly used nuts. Most current evidence reveals that consumption of nuts in type 2 diabetic patients other than improving the overall diet quality also has beneficial effects on postprandial glycemic response following high-carbohydrate meals. They also improve insulin resistance. Habitual intake of nuts could help to effectively manage weight especially in diabetic patients. 9. Unsalted Seeds Flaxseeds, pumpkin seeds and sunflower seeds are filled with good fats like omega 3 fatty acids, protein, and fiber that work together to keep blood sugar low and stave off heart disease. According to Ayurveda, lotus or water lily seeds can also be taken. Lotus seeds may be eaten cooked or raw. They are used extensively in Chinese medicine as well as Ayurvedic medicine. If you are traveling in Asia you may find them sold as a raw snack. You may also find a source in larger metropolitan areas. 10. Oils + Fats According to Ayurveda, mustard oil is the best. Olive, canola, soybean, sesame and sunflower oils (3 tsp or less per day), non-hydrogenated soft margarines, low calorie dressings and mayonnaise, light peanut butter, nuts (watch salt and calories), defatted gravy and low-sugar condiments, cocoa powder or a small piece of dark chocolate can be taken. 11. Liquor (Limited Amounts) Limit alcohol to less than 2 drinks per day. One drink is equal to 12 oz. beer, 1.5 oz. liquor or 4 oz. wine. It is not a good idea to drink on an empty stomach, especially if you take insulin or medications that put you at risk of hypos, as alcohol can make hypos more likely to happen. According to Ayurveda, old wine is beneficial. Please note that drinking alcohol is not recommended if you have high triglycerides (blood fats), high blood pressure, liver problems, are pregnant or breastfeeding.  12. Sweets (In Very Small Amounts) Sugar substitutes and artificial sweeteners, low sugar jams, jellies and syrups, sugar-free candies, gelatins, gum, low-sugar and high fiber baked goods, and low-fat and low-sugar frozen dessert. 13. Snack Foods Popcorn without salt, butter, or hydrogenated oils is a good choice. Choose low fat, low sugar snack foods.  ****************************** If you have borderline diabetes or type II diabetes and would like to discuss how we can work together to prevent or reverse diabetes, schedule a free consultation with me so we can dive deeper to find out what is going on and come up with a plan of action for you: drmichele.com/schedule Today’s show was brought to you by coaching program “Beating Diabetes: the 10 week roadmap”. For more information, head on over to my website drmichele.com and click on the work with me tab. All of the information is there about my group programs as well as 1:1 coaching. If you have questions about diabetes that you would like me to answer on air, you can email them to me. Just go to my website drmichele.com/contact to email your questions. Ilf you have questions you’d like to discuss with me, sign up for a free 20 minute coaching call at drmichele.com/schedule.     Contact Information and Important Links for Dr. Michele: Dr. Michele can be found online or by email. Dr. Michele is currently accepting new 1:1 coaching clients as well as group coaching clients. Sign up here for your free health assessment. If you have questions about the Beating Diabetes Coaching Program or about how you can make lifestyles changes to improve your health, sign up for a free call with Dr. Michele here: drmichele.com/schedule Namaste, Dr. Michele Here's Where You Find Dr. Michele: website - drmichele.com email - dr@drmichele.com twitter - @doctormichele facebook - @doctormichele instagram - @drmichele