if underweight, 285 –86
and recalculating insulin needs, 193 –96
research findings, 275 –76
tips, 281 –82
International Journal of Food Sciences and Nutrition , 223
Iowa Woman’s Health Study, 76
iron, heme and non-heme, 87 –88, 97
islets of Langerhans (cells in body capable of producing insulin), 46
Japan, x
Journal of Geriatric Cardiology , 137
Journal of Internal Medicine , 228
Journal of Nutrition , 156
juices, 162
Kahn, Joel, 9
Kale and Lentil Breakfast Bowl, 327 –28
Kaplan, Hillard, 142
kefir, 153
Kempner, Walter, 50 , 135 –36
ketogenic diets, 119 –44
and hunger, 240
and ketosis state, 121 , 122
long-term risks, 125 –29, 132 , 144
origins, 122 –23
plant-based, 32 , 130 –32
and protein intake, 127
research findings, 122 –24
and risk of premature death, 121
and saturated fatty acids, 69
short-term benefits, 121 –25, 132 , 144
side effects, 123
ketone bodies manufactured by liver, 117
Khambatta, Cyrus, 23 –29
Khambatta, Shanaz, 23 –24, 365
kidney disease, chronic
and advanced glycation end products, 90
and consumption of fruit, 138
and insulin resistance, 11 ,
and Kempner’s rice-fruit diet, 135 –36
and low-fat plant-based diet, 138 , 139
and nitrates/nitrites, 88
kidney failure, 11
kimchi, 153
kombucha, 162
LA (linoleic acid), 172 –76
lacto-ovo-vegetarians, 126 –27
The Lancet , 140
leafy greens
batch prepping, 249
and breakfast, 221 –22; dinner, 260
as green light foods, 153 , 356
guidelines for consumption of leafy greens, 170
macronutrients in,
ordering in restaurants and cafés, 265
as post-exercise fuel, 309
shopping for leafy greens, 254
legumes
and advanced glycation end products, 90
batch prepping, 249
and blood glucose, 260
and breakfast, 222 ; lunch, 244 ; dinner, 260
and exercise, 308 –9
as green light foods, 153 , 355
guidelines for consumption of legumes, 169 –70
and high-fat diets, 169
macronutrients in,
ordering in restaurants and cafés, 264
shopping for legumes, 253
substituted for fat-rich foods, 169 –70
water content,
Lentil Dal over Cauliflower Rice, 342 –43
lentils,
, 249 , 253 , 264 , 355 . See also
legumes
leucine, 86 –87, 97
Lifestyle Heart Trial, 141
lipases, 54
lipid panel, monitoring,
lipoproteins, 52 ,
lipotoxicity, 60 , 73
liver
and carbohydrate-centric diabetes model,
and carbohydrate tolerance, 169
cirrhosis of the liver, 58
and de novo lipogenesis, 114 –15, 118
fibrosis, 58
free radical damage, 294
function of the liver, 46 –47, 116 , 291 –92
glucose absorption by liver, 48 , 113 –15
glucose burned by liver, 115 –16
glucose stored as glycogen, 46 , 116 –17
and heme iron, 87
and high-fat diets, 58
and insulin rejection, 56
and insulin resistance, 58 , 60
and intermittent fasting, 276 –77
ketone bodies manufactured by liver, 117
and metabolizing of fat, 52 ,
mitochondria in liver, 291 –92
and refined carbohydrates, 105 –6, 118
and saturated fatty acids, 71
logging food consumption, 164 , 170 –72, 183 , 198
longevity, 21
Longevity Institute at the University of Southern California, 94
low-carbohydrate diets
and appetite suppression, 240
and blood glucose stability, 150
and cardiovascular disease, 128
and chronic disease, 129
claims made by diets, 100 –101
and glycogen stores, 302
and heart disease, 139
and hunger, 240
long-term risks, 41 ,
, 73 , 125 –29, 132 , 144
plant-based diet, 32 , 130 –32
and risk of premature death, 94 , 126 , 128 –29
and saturated fats, 69
short-term benefits, 121 –25, 128 , 132
See also
high-fat diets ; ketogenic diets
lunch, 233 –58
batch prepping, 247 –50
and calorie density, 235 –38
constructing the perfect lunch, 244 –47
and feeling full, 239 –44
and meal planning and grocery shopping, 250 –51, 252 –56
recipes, 329 –39
reexamining approach to lunch, 19 –20
and weight of food, 238 –39
macronutrients, 49 , 102 , 166 ,
, 171 , 182 , 183
macrophages,
, 56 , 93
Mandarin Sesame Salad, 346 –47
MAP (mycobacterium avium paratuberculosis), 91 –92, 97
Marinara Zoodles with Chickpeas, 329 –30
Mastering Diabetes Coaching Program, 4 , 7 , 9
McCay, Clive, 275
McDougall, John, 9
McMacken, Michelle, 9
MDM (Mastering Diabetes Method),
and A1c interpretation, 149 –51
and baseline diet, 171 –72
basic rules, 164 –72
choices for beverages, 160 –63
choices for foods, 153 –59,
, 353 –56. S ee also
green light foods ; red light foods ; yellow light foods
and essential fatty acids, 172 –76
first 30 days, 147 –48
goal setting, 151 –52, 183
logging food consumption, 170 –72, 183
meals, see
breakfast ; lunch ; dinner ; meal planning and recipes
and quantity of food, 164
and satiation, 154
science behind MDM, xii , 2 , 8 –9, 271
and total fat intake, 155
meal planning and recipes, 250 –51, 311 –48
adding flavor and texture to food, 314 –15
breakfast, 321 –29; lunch, 329 –39; dinner, 339 –48
nutrient profiles, 315 –16
meat
and advanced glycation end products, 90
conventional advice about, 26
leucine in meat, 86 –87
and MAP bacteria, 91 –92, 97
nitrates and nitrites in meat, 88 –89
processed meats, 127
as red light foods, 153
research findings, 82 –84,
and risk of diabetes, 82 –83, 91
and risk of premature death, 126
sodium in meat, 89
and trans fats, 68
medical expenses incurred from diabetes, 1 , 15
medications, 192 –211
adjusting levels, ix , 4 , 193 –97
choosing lifestyle change instead of medication, 210 –11
as conventional treatment of diabetes, ix , 39
and decision tree documentation, 197 –200, 357 –59
and exercise, 290
function of medication, 211
and intermittent fasting, 279 –80
overview, 202 –10
reduced need for, 6 , 10 , 148 , 192 , 200 , 210 , 290
timing dosages, 200 –202, 231
medicinal plants, 222 –24
Mediterranean Lentil Tomato Salad, 332 –33
meglitinides (medication), 205
metabolic diseases, role of insulin resistance in, 11
Metformin, 209 –10
Mexican Bean Breakfast Skillet, 325
Mexican Kale Salad with Cilantro-Lime Dressing, 331 –32
microbiome, see
gut bacteria
micronutrients, 102 , 106 –13, 118 , 169 , 182 , 238
milks, plant-based, 153 , 157 , 162
minerals, 108
mitochondria, 291 –94
molecular mimicry, 93 , 225
monosaccharides, 46 , 82 , 101 , 102 –3
Mount Sinai School of Medicine, 90
MUFAs (monounsaturated fatty acids), 76
muscle tissues
and carbohydrate-centric diabetes model,
and carbohydrate tolerance, 169
and excess glucose, 114
free radical damage in tissue, 294
glucose stored as glycogen in tissue, 117
and insulin rejection, 48 , 56
and intermittent fasting, 276 –77
mitochondria in tissue, 292
and refined carbohydrates, 105 –6
and saturated fatty acids, 71
Mushroom, Citrus, and Arugula Salad, 347 –48
mushrooms, 153 , 356
mustard, 246
National Institutes of Health (NIH), x , 89
Nature’s Candy Bowl, 323
naturopathy, 31 , 33
nephropathy, 277
neuropathy
and advanced glycation end products, 90
and consumption of fruit, 138
and insulin resistance, 11 ,
and Kempner’s rice-fruit diet, 136
and low-carbohydrate dogma, 150
and low-fat plant-based diet, 138
New England Journal of Medicine , 156
nitrates and nitrites, 88 –89, 97
no-recipe meals, 245
Nurses’ Health Study, 68 , 76 , 83 , 85 , 128 , 227
nut butters, 153
nutrient density
and blood glucose stability, 45
and breakfast, 221 –22
and causes of insulin resistance, 49
and chronic disease, 151
of green light foods, 154
micronutrients as source, 102
of oils, 158 –59
Nutrients , 156
nutritional yeast, 182 , 246
nuts
guidelines for consumption of nuts, 77 , 78
and insulin sensitivity, 77
macronutrients in nuts,
and saturated fatty acids, 69
as yellow light food, 153 , 154
oatmeal, 222
obesity, 11 ,
, 102 , 115 , 123 –24, 277
Ohio State University, 179
oil
long-term risks, 66
minimizing or eliminating, 183
oil-free cooking methods, 312 –14
partially hydrogenated vegetable oils, 67 –68
as red light foods, 157 –59, 246 , 247
and saturated fatty acids, 69
olives, 77 , 153 , 154
omega-3 essential fatty acids (ALA), 97 , 172
omega-6 essential fatty acids (LA), 172
omega-6 to omega-3 ratio, 159 , 172 –73,
, 175 , 183
OmegaQuant.com (website), 175
organic produce, 255
Ornish, Dean, 9 , 141
Ostfeld, Robert, 9
overeating, 114 , 115 , 118
packaged meals, 256
Pad Thai Zoodles with Ginger Sauce, 339 –40
Paleo diet, 69
pancreas, 46 , 48 , 57 , 60 –61, 71 , 294
papaya,
pasta
minimally processed pasta alternatives, 153 , 155 , 244 , 245 –46
refined pasta, as red light food, 153 , 155
shopping for pasta, 253 –54
PCOS (polycystic ovary syndrome), 11 ,
peas, 249 , 253 , 264 , 355
pesticide residues, 96
phospholipids, 51
physicians
conventional approaches of, 38 , 39 –40
education of, 39 , 40 , 64 , 203
and ketogenic diets, 123
plant-based approaches of, 183 , 184
support and guidance of, 4
Physicians’ Health Study, 85
phytochemicals, 112 , 118
PILAF (blood p ressure, i deal body weight, l ipid panel, A 1c, f asting blood glucose) biomarker blood test, 187 ,
polyglandular autoimmune syndrome, 24
polyphenols, 158 –59
POPs (persistent organic pollutants), 96 , 97
pork, 92 , 153
Potato-Veggie Tian, 341 –42
poultry
and advanced glycation end products, 90
and MAP bacteria, 92
as red light foods, 153
and risk of diabetes, 83 ,
, 97
and saturated fatty acids, 69
prebiotics, 158
prediabetes
and A1c interpretation, 150
about, 13
and consumption of animal-sourced foods, 97
diagnosing, 188 –89, 190 ,
and insulin resistance, 8 , 11 ,
and oils, 159
reversing prediabetes, 2 , 4 , 189
and saturated fatty acids, 71
premature death, see
all-cause mortality
Pritikin Longevity Center, 137
processed/refined foods
carbohydrates, 45 , 66 , 103 –6, 113 , 118 , 216
and chronic disease, 157
grains, 105 –6
and making food choices, 155
meats, 127
pasta, 153 , 155
as red light foods, 153 , 157
sweeteners, 46 , 101 , 103 –4, 118 , 153 , 219
and trans fats, 67 –68
water content, 110
proteins
animal-sourced proteins, 126 –29
and cardiovascular disease, 127
and ketogenic diets, 127
in legumes, 222
in whole foods, 166 ,
, 183
PUFAs (polyunsaturated fatty acids), 76 , 78
Quick and Easy Brown Rice Pilaf with Mushrooms, 337 –38
Rabinowitch, I. M., 50 , 134 , 136
Ramirez, Marc, 79 –80
Randle, Philip, 50 , 56
red light beverages, 163
red light foods
about, 153 , 157 –59
adding flavor and texture to food, 315
and blood glucose, 238
calorie density, 236 –38,
and controlling fat intake,
and insulin resistance, 19
minimizing or eliminating red light foods, 182 , 183
refined foods, see
processed/refined foods
Refreshing Fruit Delight, 321 –22
resistant starch, 222
respiratory diseases, 88
restaurants and cafés, ordering in, 261 –68
retinopathy, 11 ,
, 138 , 150
rice,
, 155 ,
, 249
rice-fruit diet, of Walter Kempner, 135 –36
Roasted Root Vegetables with Portobello Mushrooms, 340 –41
roasting technique, 313 –14
Robbins, Ocean, 9
Robby’s Antioxidant Delight, 322
Rolls, Barbara, 236
romaine lettuce,
Sansum, William, 50 , 133 , 136
satiation, 164 –65, 239 –44
saturated fatty acids, 69 –71, 73 –75, 76 , 82 –83, 140
sauerkraut, 153
sautéing technique, 313
Science , 96 –97, 278
science behind Mastering Diabetes Method, xii , 2 , 8 –9, 271
seeds, 69 , 77 , 78 , 153 , 154 ,
seed butters, 153
seltzer water, 160