Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes without Drugs by Barnard Neal

Author:Barnard, Neal [Barnard, Neal]
Language: eng
Format: epub
Publisher: Rodale Books
Published: 2006-12-26T00:00:00+00:00

PERSISTENT HUNGER

If you are cutting back on calories in an effort to lose weight, you may be left feeling hungry. One of the reasons I recommend a low-fat, vegan diet is that it is so substantial—it provides plenty of fiber to fill you up and has no limits on portion sizes or calories. The result is weight loss without hunger. In our research studies, we use a questionnaire to measure hunger along the way, and we consistently find that this diet leaves people feeling satisfied.

What if your meals don’t quite hold you, though? Here are some suggestions, starting with the obvious one.

Eat more. Maybe that little bowl of oatmeal is just not enough. When you are just getting to know new foods, it takes a little time to figure out the right serving sizes. You will soon sort this out.

Go low GI and high fiber. If you have instant oatmeal for breakfast, you will get hungry sooner than if you have the old-fashioned variety. The difference is simply that instant oats have had their fiber sliced up. Instead of flat rolled oats, you have a box full of oat powder. That means that they cook quicker but also that they digest quicker, spike your blood sugar quicker (that is, they have a higher GI), and leave you hungry quicker. Eating foods that are in as natural a state as possible prevents that overly rapid digestion and helps keep hunger at bay.

You want foods that have both a low GI and high fiber content. A food that offers one doesn’t necessarily have the other. For example, whole wheat bread has lots of fiber, but something about the wheat grain causes it to release its natural sugars into the bloodstream rather quickly (i.e., it has a high GI). In fact, white bread (which has had its fiber removed) has virtually the same GI as whole wheat. In contrast, rye bread digests more slowly, releasing its natural sugars into the bloodstream more gradually, which means it has a low GI. To check your fiber intake, do a Quick Fiber Check (see page 107).

Have healthy snacks. There will be many times when you will want to have a bite to eat between meals, and you should! See Chapter 5 for a discussion of the best choices.

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