protective function of adipose tissue, 54
and refined carbohydrates, 105
risks of excessive adipose tissue, 54
and saturated fatty acids, 71
Adventist Health studies, 82 , 126 –27
agave and agave nectar, 104
AGEs (advanced glycation end products), 90 , 97 , 312 –13
ALA (omega-3 essential fatty acids), 97 , 172
alcohol, 163
all-cause mortality (premature death)
and consumption of animal-sourced foods, 85 , 94 –95, 126 –29
and consumption of fruit, 138
and ketogenic diets, 121 , 126
and low-carbohydrate diets, 94 , 126 , 128 –29
and saturated fats, 69
and whole plant foods, 122
almonds,
alopecia universalis, 24
alpha-glucosidase inhibitors, 208 –9
alpha-linolenic acid (ALA, omega-3), 172 –76
Alzheimer’s disease, 11 ,
, 68 , 139
American Diabetes Association (ADA), x , 137
American Journal of Clinical Nutrition , x , 76 , 114 , 179 , 227
amla (Indian gooseberry), 222 –24
amylases, 102
amylin analogues, 209
amylopectin, 103
amylose, 103
Anderson, James W., 50 , 136
animal-sourced foods, 79 –97
and advanced glycation end products, 90 , 97
and carbohydrate tolerance, 169
debate about animal-sourced foods, 80
heme iron in, 87 –88, 97
and insulin resistance quiz, 216 –17
leucine in, 86 –87, 97
long-term risks, 66 , 144
minimizing or eliminating animal-sourced foods, 157 , 183
nitrates and nitrites in, 88 –89, 97
processed foods, 127
research findings, 81 –84
and risk of diabetes, 82 –83, 91 –93, 97
and risk of premature death, 94 –95, 126 –29
saturated fatty acids in, 69
and slaughtering practices, 92
sodium in, 89 , 97
and trans fats, 68
antioxidants, 111 –12, 158 –59, 222 , 228
appetite suppression, 240
apple cider vinegar, 246
apricots, dried versus. whole, 243
artificial sweeteners, 104 , 118
atherosclerosis
and advanced glycation end products, 90
and consumption of fish, 96
and consumption of sugar, 102
and green tea, 228
and insulin resistance, 11 ,
and ketogenic diets, 125
and low-fat plant-based diets, 140 , 141 , 142
and saturated fatty acids, 69
and trans fats, 68
Atkins diet, 100 ; Eco-Atkins diet, 130 –32
autism, 109
autoimmune conditions
and consumption of animal-sourced foods, 91 –93
and gluten intolerance, 224 –25
and insulin resistance, 277
and MAP bacteria, 91 , 92 , 93 , 97
triggers, 63 , 93 , 225
See also
type 1 diabetes ; type 1.5 diabetes
Autumn Apple Salad, 338 –39
avocados, 69 , 77 , 153 , 154 ,
baked goods, 153
baked potatoes, 242 –43
baking, 313 –14
balsamic vinegar, 246
bananas,
Barbaro, Robby, 29 –35
Barnard, James, 137
Barnard, Neal D., ix –xi, 9 , 80 , 137 , 234
basal insulin, 204
baseline diet, establishing, 171 –72
batch prepping, 247 –50, 261
beans, 249 , 253 , 308 –9, 355 . See also
legumes
Belardo, Danielle, 9
Bell, Steven, 163
beta cells
and autoimmune response, 93
and consumption of fish, 96
and C-peptide blood test, 189 –90
function of beta cells, 46 –47
and gluten intolerance, 225
and heme iron, 87
mitochondria in, 292
and nitrates/nitrites, 88
and saturated fatty acids, 73
stress placed on, 60 –61,
suicide of beta cells, 60 –61,
and type 1 and type 1.5 diabetes, 63
beverage choices, 160 –63
biguanides, 209 –10
bioaccumulation, 96
black beans,
black tea, 228 –29
blindness,
blood glucose
and advanced glycation end products, 90
and A1c interpretation, 149 –51
authors’ experiences, 28
and beverage choices, 160
blood glucose levels before and after breakfast, 230 –31
and breakfast options, 218 –19, 221 –22
and carbohydrate-rich foods, 154
and cheat days, 170
and coffee, 228
and consumption of fruit, 168 –70
and decision tree documentation, 197 –200, 357 –63,
and diabetic ketoacidosis, 191
effect of plant-based diet on blood glucose, x , 5 , 6
and exercise, 21 –22, 149 , 294 –95, 300 –307,
fasting, 147 –48,
and fat in diet, 45 , 69 ,
, 168 –69
fiber’s effect on blood glucose, 113
and first 30 days of MDM, 147 –48
fluctuations in blood glucose, 192
and glycemic index versus glycemic load, 220 –21
and heme iron, 87 –88
and intermittent fasting, 21 , 276 , 281
and Kempner’s rice-fruit diet, 135
and ketogenic diets, 121 , 122 , 123 –24, 144
and legumes, 260
and low-carbohydrate dogma, 150
and low-carbohydrate plant-based diets, 131
and low-fat diets, 134 –35
and medicinal plants, 222 –24
and metabolizing of glucose, 48
monitoring, 4 ,
, 193
and oils, 159
and red light foods, 238
and refined carbohydrates, 113
and spikes following consumption of carbohydrates, 41 ,
and sweeteners, 104 , 219
time required for change in blood glucose level, 148 –49
and trans fats, 68
and transitioning to MDM diet, 192
and yellow light foods, 154
blood pressure
adjusting medications, 4
and consumption of sodium, 89
effect of plant-based diets, x , 4 , 5 , 10 , 43
and insulin resistance, 11
and intermittent fasting, 277
and ketogenic diets, 122
and low-fat plant-based diets, 138 , 140
monitoring,
body fat, conversion of glucose to, 114 . See also
adipose tissue
body weight
and consumption of sugar, 102
conventional views on weight gain, 41
and insulin sensitivity/resistance, 61
monitoring,
and plant-based diets, 3 , 5 , 10 , 43 , 139
See also
weight loss
bolus insulin, 203 –4
bone fracture risk, 156
brain
and excess glucose, 114
glucose and insulin required by brain, 48 , 117 , 118
and glycogen stores in liver, 116 –17
and ketone bodies manufactured by liver, 117
bread, 90 , 153
breakfast, 212 –32
and caffeinated beverages, 227 –29
hunger soon after, 231
importance of eating breakfast, 214
and medicinal plants, 222 –24
options, 218 –19, 221 –22
recipes, 321 –29
reexamining approach to, 19
smoothies, 229 –30
and troubleshooting high blood glucose levels, 230 –31
breastfeeding, xi
brewer’s yeast, 182
British Medical Journal , 88
brown rice,
Buettner, Dan, 143
bulk in foods, 240
butternut squash,
caffeinated beverages, 227 –29
caffeine, 161
calorie counting, x , 164 –65, 235 –36
calorie density, 235 –38, 252
calorie restriction, 21 , 275 –76. See also
intermittent fasting
cancer
and consumption of animal-sourced foods, 85 , 126
and consumption of sugar, 102
and green tea, 161
and insulin resistance, 11 ,
and intermittent fasting, 277 , 278
and nitrates/nitrites, 88
and phytochemicals, 112
and plant-based diets, 127 , 139
and soy products, 156
Cancer Research , 278
cantaloupe, 242
carbohydrate metabolizing disorder, 45
carbohydrates, 98 –118
authors’ experiences, 28 , 32
and blood glucose spikes, 41 ,
and blood glucose stability, 43 , 45 , 154
and cardiovascular disease, 127
compromised ability to metabolize carbohydrates, 43
conventional views on carbohydrates, 25 , 28 , 40 –41,
, 44 , 45 –46, 64 , 80 , 136
conversion to fat, 114 –15, 118
demonization of cabohydrates, 49 , 100 –101
fiber in, 109
and ideal body weight, 43
increasing consumption of carbohydrates, 4
and insulin production, 41
and insulin requirements, 6 , 28 , 133
and insulin resistance, 100 –101, 113 , 115 , 118 , 216
and insulin-to-carbohydrate ratio, 131
and Kempner’s rice-fruit diet, 135 –36
limiting carbohydrates, x , 40 , 129 . S ee also
low-carbohydrate diets
long- and short-chain carbohydrates, 102 –3
metabolizing of, 113 –17, 154
micronutrients in, 106 –13, 118
refined/processed carbohydrates, 45 , 66 , 103 –6, 113 , 118 , 216
replacing saturated fats with carbohydrates, 76 –77
and satiation, 154
three-dimensional matrix of carbohydrates, 102 , 118
tolerance of, 43 , 64 , 131 , 133 –35, 151 , 169 , 231
in whole foods, 106 –7, 113 , 166 ,
, 183
carbonated water, 160
cardiomyopathy, 277
cardiovascular disease
and consumption of animal-sourced foods, 85 , 96 , 126
and consumption of carbohydrates, 127
and consumption of protein, 127
and consumption of sodium, 89
and green tea, 161
and intermittent fasting, 277
and LDL cholesterol levels, 125
and low-carbohydrate diets, 128
and phytochemicals, 112
See also
heart disease
Cauliflower Breakfast Scramble, 326
Cell Metabolism , 94
cellulose, 103 . See also
fiber
Centers for Disease Control and Prevention (CDC), 1
cerebrovascular disease, 126
cheat days, 170
chia seeds,
, 173 , 183 , 222
Chickpea Scramble, 328 –29
China, nutrition research conducted by, 138
Chinese medicine, 32
cholesterol
adjusting medications, 4
and amla, 223 –24
and consumption of eggs, 84 –85
and consumption of sugar, 102
effect of plant-based diet on, x , 4 , 5 , 10
and fat-insulin connection, 51
and heart disease, 73 –75
and insulin resistance, 11 ,
and intermittent fasting, 277
and ketogenic diets, 122 , 123 –24, 125 , 144
and low-carbohydrate plant-based diets, 130
and low-fat plant-based diets, 137 , 138 , 139 , 140 , 141 , 142
monitoring,
reducing cholesterol, 43 , 73 –75, 76
and refined carbohydrates, 105
and saturated fatty acids, 73 –75, 76 , 140
and soy products, 156
and trans fats, 68
two types of cholesterol, 73 –74
and unsaturated fatty acids, 76
Chopped Power Salad with Mango Sauce, 344 –45
chronic disease
and carbohydrate-centric diabetes model, 45
and consumption of animal-sourced foods, 85 , 94 –95, 144
and consumption of fiber, 109
conventional views on chronic disease, 44
effect of plant-based diet on, 111 , 144
and excess adipose tissue, 54
and fat in diet, 45 , 69 ,
and high-fat diets, 58
insulin resistance’s role in chronic disease, 11 ,
, 58
insulin’s relationship with, 47
and intermittent fasting, 277
and low-carbohydrate diets, 122 , 126 , 129
and nutrient density, 151
and pollutants, 97
and processed/refined foods, 157
chylomicrons, 51 , 52
chyme, 51
Citrus Corn Carrot Salad, 346
Clinical Sciences , 228
club soda, 160
coconut, 69 , 77 , 153 , 161 –62, 154 , 246
coconut aminos, 246
coffee, 227 –28
Columbian Black Bean Stew, 335
complications from diabetes
and A1c interpretation, 150 –51
and low-carbohydrate plant-based diets, 131
and low-fat plant-based diets, 138
reducing the risk of complications, 3 , 5
reversing insulin resistance, 11
condiments, dressings, sauces, 246 –47, 249
congestive heart disease, 68
conventional treatment of diabetes, ix , x , 5
coronary artery disease
and cholesterol levels, 74
and consumption of fish, 96
and insulin resistance, 11 ,
and insulin sensitivity, 43
and low-fat plant-based diet, 138
and saturated fatty acids, 69
counting calories, x , 164 –65, 235 –36
Cousens, Gabriel, 32
cows and MAP bacteria, 91 –92
C-peptide blood test, 188 , 189 –90, 191 , 349 –52
Crohn’s disease, 91
Cronometer, 164
Curried Chickpeas and Potatoes, 335 –36
Curried Red Lentils over Fluffy Quinoa, 330 –31
Cyrus’s Quinoa Special, 323 –24
cytokines,
, 56 , 71
dairy
and advanced glycation end products, 90
conventional advice about, 26
and insulin resistance quiz, 217
lactose in dairy products, 103
leucine in dairy products, 86 –87
and MAP bacteria, 92 , 97
raw milk, 31 –32
as red light foods, 153
and risk of diabetes, 91
and risk of premature death, 126
and saturated fatty acids, 69
and type 1 diabetes, xi , 92 –93
Davis, Brenda, 9
Davis, Garth, 9
decision fatigue, 260 –61
decision trees, 7 –8, 197 –200, 357 –63
depression, 109
developing good eating habits, 15 , 183 , 296
dextrose, 103
DHA (docosahexaenoic acid), 173 , 175 , 183
diabetes