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HEAL TheLowCarbDiabetesSolutionCookbook DanaCarpender Excerpt 20160803 E B
HEAL TheLowCarbDiabetesSolutionCookbook DanaCarpender Excerpt 20160803 E B
THE LOW-CARB
DIABETES
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SOLUTION
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COOKBOOK
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All rights reserved. No part of this book may be reproduced or utilized, in any form or by any means,
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electronic or mechanical, without prior permission in writing from the publisher. All images in this book
have been reproduced with the knowledge and prior consent of the artists concerned, and no responsibility
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is accepted by producer, publisher, or printer for any infringement of copyright or otherwise, arising from
the contents of this publication. Every efort has been made to trace the copyright holders and ensure that cred-
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its accurately comply with information supplied. We apologize for any inaccuracies that may have
occurred and will resolve inaccurate or missing information in a subsequent reprinting of the book.
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20 19 18 17 16 1 2 3 4 5
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ISBN: 978-1-59233-729-3
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Digital edition published in 2016
eISBN: 978-1-63159-173-0
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Library of Congress Cataloging-in-Publication Data available
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Design and Page Layout: Laura H. Couallier, Laura Herrmann Design
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Printed in China
The information in this book is for educational purposes only. It is not intended to replace the advice of a physician
or medical practitioner. Please see your health-care provider before beginning any new health program.
CONTENTS
Bibliography 183
About the Author 185
Index 186
FOREWORD
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t is my great pleasure to write this foreword research studies have been published that conirm
for The Low-Carb Diabetes Solution Cookbook, the positive efects of LCHF lifestyles on diabetes;
by Dana Carpender. This book is a funda- LCHF continues to be popular in Sweden (www.
mental part of the HEAL Diabetes & Medical dietdoctor.com); and the irst Low Carb Health
Weight Loss Clinics program, and will make Summit was held in February 2015 in Cape Town,
the transition to an LCHF (low-carbohydrate, South Africa. (Lectures are available for viewing
high-fat) lifestyle seem efortless! HEAL stands for at www.lchfconvention.com.) South Africa has
“Healthier Eating and Living,” and the HEAL Protocol become aware of LCHF through Professor Timothy
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integrates medical, dietary, psychological, and Noakes, an exercise guru who changed his advice
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itness interventions delivered at HEAL clinics and for athletes away from “carb loading” and toward
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remotely, 24/7, using digital health and tele- medi- carbohydrate restriction before athletic competi-
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cine tools. tion. More and more athletes are turning to LCHF
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As director of the Duke Lifestyle Medicine for the beneits in their performance.
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Clinic since 2007, I have used the dietary basis of Despite the research, the most common con-
cern that people have about the low-carbohydrate
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the HEAL Protocol as a natural extension of the
research that had been done at Duke University lifestyle is: “But what will happen to my blood
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6 and other research centers around the world. cholesterol level by eating all that fat?” A whole
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My interest in LCHF began while I was an internal generation of doctors, dietitians, and the general
medicine specialist: Two of my patients used public was taught that eating fat and cholesterol
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LCHF (Atkins Induction Diet) to lose weight in would raise “bad” LDL blood cholesterol and cause
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1998. It clearly worked, but I was skeptical and heart disease. This “diet-heart hypothesis” was the
concerned about the safety because of all the theory that spawned the low-fat diet fad. I was
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fat in the diet. But if it were safe, I knew that this privileged to be a part of the studies about the
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could be an important lifestyle tool to treat obesity LCHF diet, and the predictions about how the LCHF
diets would worsen the blood lipid proile didn’t
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and diabetes. The research since that time has
demonstrated the safety of this approach. come true when they were actually studied. It
The past few years have shown a large shift turned out that the LCHF diet reduced health risks
in attitudes toward LCHF lifestyles. A 2014 Time by lowering blood triglycerides and raising the
magazine story, with the cover line “Eat But- “good” HDL cholesterol. At the time of publication,
ter. Scientists labeled fat the enemy. Why they the revised 2015 USDA/NIH Dietary Guidelines for
were wrong,” helped advance the popularization Americans are poised to take away the limitations
of LCHF into mainstream U.S. culture. Additional on dietary fat and cholesterol.
At the HEAL clinics, the LCHF diet is used as by 900 mg/dL (10.2 mmol/L), increasing the “good”
a therapeutic tool to turn around and ix most HDL cholesterol by 50 mg/dL (1.3 mmol/L)—doc-
of the chronic medical conditions that are seen tors often are in disbelief, and because the studies
today. But LCHF is also a healthy diet that prevents haven’t been published, the researchers say the
these same chronic medical conditions. LCHF is evidence “doesn’t exist.” However, these are the
an excellent treatment for diabetes, high blood clinical outcomes that we observe.
pressure, gastroesophageal relux disorder, high I’m excited to be a part of the HEAL Diabetes
blood triglycerides, low blood HDL cholesterol, & Medical Weight Loss Clinics for those who need
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polycystic ovarian syndrome, and irritable bowel medical supervision during the treatment of diabe-
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disease. Often the improvement that we see is tes and obesity. I am conident that this cookbook
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“unbelievable”—meaning that other doctors and will be a great resource for you as you follow the
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experts don’t believe it. Weight loss of 200 pounds HEAL Protocol.
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(more than 90 kg), lowering of blood triglycerides
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—Eric C. Westman, M.D., M.H.S.
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HEAL Diabetes & Medical Weight Loss Clinics
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Eric C. Westman is board certiied in Internal Medicine and Obesity Medicine, with a master’s degree in Clinical Research
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from Duke University and over 90 peer-reviewed publications on his clinical research regarding treatments for obesity,
diabetes, and tobacco dependence. He is a Co-Founder of HEAL Diabetes & Medical Weight Loss Clinics, Director of the
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Duke Lifestyle Medicine Clinic, Past President of the Obesity Medicine Association, and is a Fellow of both The Obesity
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Society and the Obesity Medicine Association.
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FOREWORD
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f you have type 2 diabetes and are also and sufering the consequences is more devastating.
overweight, you are faced with two chronic This cookbook is targeted especially to people with
conditions. To be successful in managing diabetes who are serious about controlling their
your health, you need to make changes in weight and blood sugar levels without the use of
the way you eat for a lifetime. If you don’t stay potentially dangerous and expensive medications. It
in control with the proper lifestyle changes, can be done. People do it all the time.
both of these conditions will get worse over time. One sureire way to succeed is to ride the coat-
To help you succeed, you need knowledge and the tails of someone who has been successful.
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proper tools. Do what they do. Dana has twenty years of per-
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The HEAL Protocol will give you the knowledge sonal experience living a low-carb lifestyle. I have
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to help you understand how and why controlling been on low carb since 1974. I have a family history
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both the quality and the quantity of carbohydrate of type 2 diabetes on my father’s side and morbid
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foods can be so efective in putting diabetes into obesity on my mother’s. As a nurse, I knew I had
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remission and losing those excess pounds. This to be proactive if I was going to avoid these condi-
tions. So far I have been very successful at avoid-
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cookbook is one of the tools that can keep you on
track by providing easy-to-make, fun, nourishing, ing diabetes and managing my weight comfortably
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8 and tasty meals. without hunger.
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Even if you don’t cook, Dana Carpender will Dana and I both know the pitfalls that can lead to
help you make your way around the kitchen. failure in the long run. Major stumbling blocks include
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Eating out regularly can sabotage your weight loss boredom with meals, facing hunger with no good
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eforts. If you have diabetes, it isn’t likely you will food choices, or having to count calories. This book
achieve the best level of success by always eating will ofer you a wide range of ideas while keeping
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out. Cooking whole foods does not have to be dif- your carb intake at no more than 5 grams per meal.
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icult or overwhelming. I have enjoyed Dana’s other cookbooks, which
increased my menu choices, and look forward to
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At irst, changing your food choices may seem
diicult. But in my view, not making those changes more ideas in this one.
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and other health professionals who have had the courage
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to confront the fact that everything they’d been told about
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nutrition was wrong—that the low-fat diet they’d been
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recommending was hurting, not helping, people—and change
course in the face of scorn and opposition. You are heroes.
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CHAPTER 1
Diabetes: The Problem
and How to Solve It
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elcome to this book, and to the centers, with the goal of teaching people to eat a
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HEAL family. We’re sorry that low-carbohydrate diet, I knew I had to be involved.
your health has driven you to They deal with the medical part and have vetted
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search for a solution, but we’re everything I say here. I’m the one who can help
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10 glad to have you with us. You’re you igure out the question “What do I eat now?”
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in the right place. I promise, the answer to that question is varied,
HEAL Diabetes & Medical Weight Loss Clinics delicious, and satisfying.
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have a simple mission: to teach “Healthier Eat-
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ing and Living,” and by doing so, restore people to WHAT IS DIABETES?
health. Eric C. Westman, M.D., M.H.S., our founder
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There are two kinds of diabetes. They both involve
and president, and Jacqueline A. Eberstein, R.N.,
problems with insulin, the hormone that ushers
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a medical advisor, have, between them, taught
sugar out of the bloodstream and into the cells,
thousands of people with diabetes to not merely
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and lead to high blood sugar. However, the causes
control the progression of their disease, but to put
of the problem are quite diferent.
it into total remission.
Type 1, or juvenile-onset diabetes, is due to
Me? I write low-carbohydrate cookbooks. I have
failure of the insulin-secreting beta cells in the
eaten a low-carbohydrate diet for twenty years now.
pancreas. People with type 1 diabetes simply lack
I was never diagnosed with diabetes, but have had a
insulin. According to the American Diabetes Asso-
doctor, looking at my charts, say that I would surely
ciation (ADA) website, only 5 percent of people with
be diabetic by now had I not changed my diet in 1995.
diabetes have this form of the disease.
I know Dr. Westman and Jackie Eberstein
In type 2 diabetes, the pancreas makes insulin,
because of my longtime involvement with the
but the insulin receptors, or the “doors” on the cells
low-carb community. When Dr. Westman told
that insulin should open, are not working properly
me he was starting a chain of diabetes treatment
to move sugar out of the bloodstream, a condi- • Diabetes is a major cause of amputations, often
tion called insulin resistance. Blood sugar levels due to those ulcerated wounds. According to the
start rising. The beta cells secrete more and more CDC’s 2014 National Diabetes Statistics Report,
insulin, trying to force the faulty insulin receptors seventy-three thousand people with diabetes
to respond. Eventually, the beta cells start to fail, had a limb amputated in 2010. Sixty percent of
producing less and less insulin, and blood sugar amputations in people over age twenty are due
rises inexorably. to diabetes.
It is type 2 diabetes that has been increasing
• According to the National Eye Institute, 40 to
at a frightening rate all over the world. 45 percent of those with diabetes develop diabetic
retinopathy, the most common cause of new
THE MODERN EPIDEMIC blindness in adults. The condition doubles the
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average person’s risk of glaucoma and increases
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The numbers are staggering. According to the
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Centers for Disease Control and Prevention (CDC), the risk of cataracts even more dramatically
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more than 29 million people in the United States (two to ive times the usual).
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are afected by diabetes, with one in four of those • The CDC’s report also states that in 2011, because
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cases as yet undiagnosed. Another 86 million Ameri- of diabetes, nearly ifty thousand people began
cans —one in three adults—have pre-diabetes and treatment for kidney failure and more than a
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are on their way to full-blown diabetes. Without quarter of a million were living on dialysis or with
a kidney transplant.
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intervention, somewhere between 15 and 30 percent 11
of people with prediabetes will develop diabetes within
• Seventy-one percent of people with diabetes over
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ive years. The CDC estimates that one in three Ameri- the age of twenty-one have high blood pressure.
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cans will develop diabetes at some point. People with diabetes have nearly double the risk
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What does this mean for the lives of these people? of heart attack and one-and-a-half times the risk
of stroke as those who do not have the disease.
• The National Institutes of Health (NIH) states that
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60 to 70 percent of those with diabetes even- • Diabetes increases susceptibility to other illnesses
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tually sufer diabetic neuropathy, a degenerative and can worsen their prognoses. For example,
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condition of the nerves that causes numbness, the CDC tells us that people with diabetes are
tingling, and/or pain in the extremities. It can more likely to die from pneumonia or inluenza
also cause muscle wasting, indigestion, nausea, than people who do not have diabetes.
vomiting, diarrhea, constipation, dizziness on • The CDC’s Diabetes Fact Sheet for 2011 tells
standing, problems with urination, and erectile us that people sixty or older with diabetes are
dysfunction. two to three times more likely than those who
• The American Podiatric Medical Association do not have diabetes to report an inability to walk
estimates that between 15 and 24 percent of one-quarter of a mile, climb stairs, or do house-
people with diabetes develop ulcerated wounds work compared with people without diabetes in
on their feet. the same age group.
• The CDC also states that people with diabetes WHAT’S MAKING YOU SICK?
are twice as likely to have depression (which can
That diabetes is a disease of poor diet is not a new
complicate diabetes management) than people
observation. Circa 600 BCE, the Indian physician
without diabetes. Interestingly, depression also
Susruta said, “Madhumeha [honey urine] is a dis-
appears to predispose suferers to diabetes.
ease which the rich principally sufer from, and
• According to the National Academy on an Aging is brought on by their overindulgence in rice, lour
Society, “The life expectancy of people with and sugar.”
diabetes averages 15 years less than that of Overindulgence was harder before modern
people without diabetes.” That’s nearly a 20 agriculture, grocery stores, fast-food joints, con-
percent reduction in life span. The CDC concludes, venience stores, and omnipresent soda machines.
“Overall, the risk for death among people with
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As indulgences of the rich became the staples of
diabetes is about twice that of people of similar
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the middle class and then the impoverished, this
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age but without diabetes.” disease of the aluent crossed cultural lines and
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Does this scare you? It should. Elevated blood sugar is now ravaging the poor, who subsist on starches
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rots your body from the inside out, doing massive, and sugar because they are cheap.
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global damage to both your body and your quality Yes, genetics appear to be involved as well;
of life. some people are more susceptible than others.
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To add insult to genuine, crippling injury, diabetes But if genetics were the driving factor, diabetes
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12 threatens to bankrupt us. The rapidly escalating would not have exploded, both here and worldwide.
Genetics simply don’t change that quickly. Diet has.
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cost of medical care is among the greatest burdens
In 1977, led by Senator George McGovern, the
THE LOW-CARB DIABETES SOLUTION COOKBOOK
Despite numerous articles debunking the dan- and two to four fruits, depending on body size and
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gers of saturated fat and cholesterol in the past activity. The agency still recommends limiting
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decade—heck, the story made the cover of Time meat and eggs to just 4 to 7 ounces (115 to 200 g)
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magazine in 2014—Americans are still being told per day, and still shows the Food Pyramid, long
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to limit saturated fats and cholesterol and load since abandoned by the USDA, with the foundation
up on starches. The USDA 2010 Dietary Guidelines still resting on starches. The NIH states: “Eat some
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for Americans recommend that adults get 45 to starches at each meal. Eating starches is healthy 13
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65 percent of their calories from carbohydrates. for everyone, including people with diabetes.” It
director of medical education at the Atkins Center people with diabetes are prescribed a diet con-
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for Complementary Medicine. During that time, she taining only 20 grams of carbohydrate per day.
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supervised the treatment of thousands of people This means no starches and no sugars—those
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with diabetes by slashing their carbohydrate intake 20 grams come from just a couple of cups of salad
or nonstarchy vegetables per day.
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to 20 grams per day.
Dr. Westman irst saw carbohydrate restriction At the same time, HEAL medical advisors
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used in a clinical setting when he visited the Atkins dramatically cut medication, because dosages of 15
diabetes medications are based on the assumption
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Center in 1999, after observing its success in a few
tion, you risk severe hypoglycemia (abnormally low In 1971, the American Journal of Clinical Nutri-
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blood sugar), even insulin shock. This is potentially tion published a study of moderately obese college
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fatal. For this reason, it is imperative that you be under men assigned to diets that had the same calorie
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a doctor’s supervision while making this transition. count—1,800 per day—and the same amount of
At HEAL Clinics, it is standard to both discon-
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protein. However, one group got 104 grams of car-
tinue oral hypoglycemic drugs and halve insulin bohydrate per day, another 60 grams, and the third
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dosages from the irst day. From there, blood sugar 30 grams. The result? “Weight loss, fat loss, and 17
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is closely monitored, and drugs adjusted up or down percent weight lost as fat appeared to be inversely
coming of.
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But I have been eating this way for twenty years
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now. I’m comfortable with it. I’m clear on what is and
NOT JUST SUGAR is not loaded with carbs. You, on the other hand, are
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Because of the term “blood sugar,” many believe a newbie. Focus on carbs. Just carbs.
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that sugar is the enemy. It is, but not the only Do not let yourself be fooled into thinking that
one. All carbohydrates are composed of sugar. apple juice is better than diet soda, because “it’s
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Starches—potatoes, bread, cereal, and the like— natural!” Just 1 cup (240 ml) of apple juice contains
are simply a lot of sugar molecules strung to- 29 grams of sugar. Organic sugar from a natural
gether. Digestion quickly converts them to glucose. source is still sugar and will still raise your blood
Starches raise your blood sugar as much as any glucose and worsen insulin resistance. Don’t buy
sugar. Doubt it? The journal Diabetes Care states gluten-free bread, iguring that gluten-free also
that whole-wheat bread will raise your blood sugar means low carbohydrate. It does not. Agave nectar
more rapidly than an equivalent quantity of table is not better than sucralose (Splenda) because it’s
sugar. Yikes. “natural” and “low glycemic” (meaning it raises
This means that many foods you have con- blood sugar slowly). It is full of fructose (fruit
sidered healthful are not. The starches suggested sugar), which worsens insulin resistance.
Remember: 20 grams of total carbs per day. But we are talking about diabetes, end-stage
That is your metric, your focus, your goal. If you do carbohydrate intolerance. We are not talking about
this, your blood sugar will drop like pine needles the looking better at the high school reunion (although
week after Christmas, we promise. you will). We’re talking about reversing very serious
illness. We’re talking about avoiding painful nerve
WHAT ABOUT NET CARBS? damage, amputated limbs, blindness, heart disease,
kidney failure, and early death. We’re talking about
You’ll see a lot written about “net carbs.” What does
your life.
this mean?
It is common for diet plans to make allow-
As irst proposed by Michael Eades, M.D., and
ances for “cheating.” And the ads on television give
Mary Dan Eades, M.D., in their book Protein Power,
testament to all the ways people try to fool them-
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the idea was simple: Because iber is a carbohy-
selves into thinking that there is some “healthy”
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drate, but one that the human gut can neither digest
way to continue their addiction, from sugar-loaded
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levels you can’t get to it. Yet you still have to lug it
in
eat a carb-heavy meal, it is rapidly converted into
around everywhere you go. No wonder you’re tired
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glucose and rushes into your bloodstream. Your
and hungry all the time.
blood sugar shoots up. Your body knows that this is
Fat is the real energy food. That 1 teaspoon
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dangerous, so it cranks out lots of insulin to bring
of sugar in a healthy bloodstream should be the
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your blood sugar down. It converts that sugar to
tinder. Fat is the big darned logs that burn for hours
fats known as triglycerides, and stufs them into
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and hours. And since you carry a supply of fat
your fat cells.
around with you, once your insulin levels drop and
A few things happen: You have some new fat
you get access to the “tank,” you’ll have steady,
around your waist, and possibly in your liver. Your
near inexhaustible energy. When you burn through
triglycerides have gone up. And your blood sugar
the fat in your last meal, you’ll shift smoothly over
has crashed as quickly as it rose, leaving you tired,
to burning body fat with no mid-morning slump.
cranky, and hungry.
That’s how the system is supposed to work. With
Your body should be able to use that new fat for
access to all that stored fuel, and no more blood
fuel. Storage fat should be your steady fuel supply,
sugar roller coaster, you’ll ind that you are less
so that when you burn through the calories in your
hungry. You may be shocked at how much your
last meal, you shift over to burning stored fuel with
appetite is reduced.
All you have to do is stop the cycle. Breaking it would you assume it meant that giving up smoking
won’t make you tired and hungry. Instead, you will was a bad idea? Same thing here. Your body will
have more energy and less hunger that you ever step up production of the enzymes needed to burn
imagined possible. fat for fuel.
This is how your body evolved to work: Store
fuel when it’s plentiful and then tap into those SODIUM
reserves in between times. How else do you think
Another reason people can feel a little of in the
your hunter-gatherer ancestors tracked a mam-
irst week or two is dehydration from salt and
moth when they hadn’t eaten in a couple of days?
water loss. Salt has been so demonized that you
It’s an elegant system.
may be unaware that it is—unlike carbohydrate—
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an essential nutrient.
KETO FLU
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The American Journal of Physiology tells us
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You may, however, have a few days of “keto lu.” that high insulin levels signal the kidneys to hang
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What is keto lu? It’s analogous to drug with- on to sodium, and with it water, even to the point of
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drawal. Here’s the deal. causing high blood pressure. When you go low carb
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Your body knows that high blood sugar is and your insulin levels drop, your kidneys get the
dangerous. If your blood sugar is elevated, so is signal to let that sodium go, along with the water it
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your insulin, because your body is trying like heck holds. This is why most people drop several pounds
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to get rid of that sugar. This means that your body of water weight in the irst few days, and high blood 23
will always burn glucose before it gets around to pressure comes down quickly.
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burning fat for fuel. (This is how so many people Because of this, it is possible to wind up with
WON’T A HIGH-FAT DIET GIVE to eat 40 grams or fewer of carbohydrate per day,
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ME HEART DISEASE? while the low-fat dieters were told to get 30 percent
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or less of their calories from fat. What happened?
First, know this: Diabetes will give you heart dis-
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The low-carbohydrate group had greater
ease. Remember, people with diabetes have double improvements in HDL cholesterol and triglycer-
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the risk of heart disease compared with those who ide levels, and in the ratio of total cholesterol to HDL.
do not have the condition. That includes all those
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24 Their estimated ten-year heart disease risk declined.
people who are “controlling” their diabetes accord- But these were nonobese, nondiabetic
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ing to current standards. subjects. What about people who are already ill?
THE LOW-CARB DIABETES SOLUTION COOKBOOK
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A 2007 study of a ketogenic diet—very low
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BUT WHAT ABOUT CHOLESTEROL? carbohydrate and high fat—looked at the efects on
TRIGLYCERIDES? both obese yet healthy subjects and obese subjects
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with high blood sugar. After ifty-six weeks, the
The issue of triglycerides is clear-cut: High levels
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study showed that total cholesterol, LDL, and
of triglycerides, widely accepted as an important
triglycerides all showed a “signiicant decrease,”
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marker of heart disease, are driven not by fat intake,
while HDL increased signiicantly. The researchers
but by carbohydrate intake. In Current Opinion in
noted that these changes were actually more signii-
Lipidology, we ind this clear statement: “High-
cant in subjects who started with high blood glucose.
carbohydrate/low-fat, isocaloric [neither high nor
The kicker? There were also reductions in blood
low calorie] diets have repeatedly been shown to
sugar, along with body weight and body mass index.
increase plasma triglyceride concentrations. Indeed,
But the implications are far wider. Low-carb,
there is a medical term for this: carbohydrate-
high-fat ketogenic diets, irst used medically for
induced hypertriglyceridemia.”
diabetes control in 1797 by John Rollo, a Scottish
Knowing this, it is no surprise that triglyceride
military surgeon, and for seizure control in the early
levels drop, often precipitously, on a low-
twentieth century, are showing promise for treating
carbohydrate diet.
many health problems.
• A study published in 2011 in the scientiic journal • In 2005, Nutrition & Metabolism published an
PLOS One looked at the efects of a ketogenic article regarding a pilot study of a ketogenic diet
diet on diabetic nephropathy—the most common for treatment of polycystic ovarian syndrome
cause of kidney failure—in diabetic mice. The (PCOS), the leading cause of female infertility.
result? Two months on a ketogenic diet actually The study found that the diet not only caused
reversed kidney damage. This has hitherto been “signiicant” weight loss but also improved
virtually unheard of. hormone balance and lowered fasting insulin.
• In August 2013, the Clinical Journal of the Ameri- • In a 2010 interview for the Cureality blog,
can Society of Nephrology published the results of Michael Fox, M.D., a reproductive endocrinologist
a small human trial, again showing an improve- specializing in fertility problems, states, “We now
ment in kidney function in people with type 2 recommend the VLCD [very low-carbohydrate
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diabetes with nephropathy after twelve weeks on diet] to all fertility patients and their spouses. The
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YIELD: 6 servings
148 calories; 15 g fat; 1 g protein;
5 g carbohydrate; 2 g dietary iber
per serving
½ head cauliflower
JAPANESE FRIED “RICE”
2 eggs
1 cup (75 g) fresh snow pea
A ine side dish, but it can be easily converted into a skillet supper with
pods the addition of a protein. How about shrimp, or diced leftover rotisserie
2 tablespoons (28 g) butter chicken or pork roast?
½ cup (80 g) diced onion
2 tablespoons (16 g) shredded Turn your caulilower into Cauli-Rice according to the instructions on page 78.
carrot
While that’s happening, whisk the eggs, pour them into a nonstick skillet
3 tablespoons (45 ml) soy
sauce (or one you’ve coated with nonstick cooking spray), and cook over medium-
Salt and ground black pepper, high heat. As you cook the eggs, use your spatula to break them up into
to taste pea-sized bits. Remove from the skillet and set aside.
Remove the tips and strings from the snow peas and snip into ¼-inch
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YIELD: 5 servings (6 mm) lengths. (By now the microwave has beeped—take the lid of your
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91 calories; 6 g fat; 4 g protein; caulilower or it will turn into a mush that bears not the slightest resem-
5 g carbohydrate; 1 g dietary iber
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per serving
blance to rice!)
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Melt the butter in the skillet and sauté the pea pods, onion, and carrot
for 2 to 3 minutes. Add the caulilower and stir everything together well.
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Stir in the soy sauce and cook the whole thing, stirring often, for another
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5 to 6 minutes. Add a little salt and pepper, and serve.
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79
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557 calories; 42 g fat; 32 g protein; over the steak, and lame it. When the lames die down, remove the steak
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3 g carbohydrate; 1 g dietary iber to a serving platter, and pour the cream into the skillet. Stir it around, dis-
per serving
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solving the meat juices and brandy into it. Season lightly with salt, and pour
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over the steak.
Fa Pr
ir oo
1½ pounds (680 g) steak, 1 inch
(2.5 cm) thick—preferably rib
PAN-BROILED STEAK 117
W f
eye, T-bone, sirloin, or strip This is a method rather than a recipe, but it’s become my favorite way of
CHAPTER 10 • BEEF
in
1 tablespoon bacon grease cooking a steak. It’s quicker than broiling and makes a nicer crust. Don’t
(15 g) or olive oil (15 ml)
worry about the measurements much, by the way; I just included them
ds
because they were needed for a nutritional breakdown. You know steak’s
YIELD: 4 servings got no carbs, so don’t worry.
Pr
403 calories; 33 g fat; 24 g protein;
es
0 g carbohydrate; 0 g dietary iber
per serving Put your large, heavy skillet—cast iron is best—over highest heat and let it
get good and hot. In the meantime, you can season your steak if you like. I
s
like the popular Montreal steak seasoning. Instead, you could top the inished
steak with Bacon Butter (page156), Blue Cheese Steak Butter (page 156), or
sautéed mushrooms. Or you can go for classic simplicity and just use salt
and pepper.
When the skillet’s hot, add the bacon grease or oil, swirl it around, and then
throw in your steak. Set a timer for 5 or 6 minutes—your timing will depend
on your preferred doneness and how hot your burner gets, but on my stove,
5 minutes per side with a 1-inch (2.5 cm) thick steak comes out medium-rare.
When the timer goes of, lip the steak and set the timer again. When time is
up, let the steak rest on a platter for 5 minutes before devouring.
1 head cauliflower (you need
about 1½ pounds, or 680 g,
CAULIFLOWER PURÉE (A.K.A. FAUXTATOES)
total, fresh or frozen) This is a wonderful substitute for mashed potatoes with any dish that
2 ounces (55 g) cream cheese has a gravy or sauce. Feel free to use frozen caulilower; it works quite
¼ cup (55 g) butter well here. You can steam your caulilower on the stove top if you prefer.
Salt and ground black pepper, Play with this! Stir in shredded cheese or a dollop of horseradish, or
to taste
use chive cream cheese instead of plain.
Trim the very bottom of the caulilower stem, and remove the leaves. Cut the
YIELD: 6 servings (or more)
125 calories; 11 g fat; 3 g protein; rest into chunks. Put the caulilower in a microwavable casserole dish with
5 g carbohydrate; 2 g dietary iber a lid, or a microwave steamer, add a couple of tablespoons (28 ml) of water,
per serving and cover. Microwave it on high for 12 minutes, or until quite tender but not
sulfury smelling. Drain it thoroughly. Now puree it—I use my stick blender,
C nco
but you can put it in your food processor if you prefer. Work in the cream
op r
U
cheese and butter, then season with salt and pepper to taste.
yr rec
ig te
ht d
Fa Pr
ir oo
78 ½ head cauliflower
CAULI-RICE
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With thanks to Fran McCullough! I got this idea from her book Living Low-
THE LOW-CARB DIABETES SOLUTION COOKBOOK
YIELD: 4 servings
in
Carb, and it’s served me very well indeed. It makes a nice bed for a piece
18 calories; trace fat; 1 g protein;
of chicken or ish with a tasty sauce, works as a base for great seasoned
ds
4 g carbohydrate; 2 g dietary iber
per serving “rice” dishes, and even stands in for rice, couscous, or bulgur in salads.
Pr
Trim the leaves and the very bottom of the stem from your caulilower. Cut
es
it into chunks, and run them through the shredding blade of your food proces-
s
sor. Steam lightly—I add a little water and give mine 6 to 7 minutes on high in
the microwave.