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5. DIABETES
CONTENTS
Preface: A Message From Dr. Murray..........................4
Introduction: A Diabetes Primer.....................................6
Chapter One: Reduce After-Meal Elevations
of Blood Sugar Levels........................................................8
Chapter Two: Provide Optimal Nutrient Status...... 12
Chapter Three: Improve Insulin Function
And Sensitivity......................................................................17
Chapter Four: Prevent Nutritional And
Oxidative Stress.................................................................. 20
Appendix: Glycemic Index, Glycemic Load,
And Fiber Content of Selected Foods...................24
Selected References...............................................................31
6. 4 D I A B E T E S
Preface
A Message From
Dr. Murray
T
his booklet provides recommendations that are specifically
designed to support the proper utilization of blood glucose and
insulin, as well as deal with some of the nutritional challenges and
deficiencies that many diabetics suffer from. Optimal nutrition and effec-
tive blood sugar control is an absolute necessity for preventing the major
complications of diabetes.
Table 1 Major Complications of Diabetes
Heart disease and stroke
High blood pressure
Blindness
Kidney disease
Nervous system disease
Amputations
Periodontal disease
Pain
Depression
Autoimmune disorders
The program detailed in this booklet incorporates some of the key rec-
ommendations in my book How to Prevent and Treat Diabetes with Natural
Medicine that I coauthored with Michael R. Lyon, M.D. I strongly encour-
age anyone with diabetes to get this valuable resource as it provides sig-
nificantly more detailed information on dietary, lifestyle and supplemen-
tation strategies, as well as critical guidance people with diabetes need.
This booklet will focus on some of the key nutritional considerations in
the management of blood sugar issues to help:
• Promote balanced and normal blood sugar levels
• Support healthy and normal insulin function
• Provide optimal nutrient status specifically for people with diabetes
or blood sugar problems
Before discussing how to accomplish these goals, let’s take a look at
what contributes to the challenges of diabetes.
8. 6 D I A B E T E S
Introduction
A Diabetes Primer
A
lthough we think of diabetes as a blood sugar disorder, it actually
affects much more than blood sugar. It is also characterized by
abnormalities in fat and protein metabolism, inflammation and
immune system function. All of these disturbances stress normal physi-
ological mechanisms—that is why diabetes wreaks such great destruction
on the body and its organs.
Diabetes can occur when the pancreas does not secrete enough insulin
or if the cells of the body become resistant to insulin. Insulin is a hormone
which promotes the uptake of blood sugar by cells throughout the body.
When there is not enough insulin or when there is a lack of sensitivity to
insulin, blood sugar cannot get into the cells. This failure can lead to seri-
ous complications. On the other hand, too much insulin, either through
injection or the body’s own manufacture, contributes to the many long-
term complications of diabetes.
Obesity is a major contributing factor
to this loss of insulin sensitivity.
Diabetes is divided into two major categories: type 1 and type 2. Type 1
or Insulin-Dependent Diabetes Mellitus (IDDM) occurs most often in chil-
dren and adolescents. For that reason it is often referred to as juvenile-onset
diabetes. Type 1 diabetes is associated with complete destruction of the beta
cells of the pancreas that manufacture insulin. Type 1 diabetics will require
lifelong insulin for the control of blood sugar levels. The type 1 diabetic
must learn how to manage their blood sugar levels on a day-by-day basis,
modifying insulin types and dosages as necessary according to the results of
regular blood sugar testing. Up to 10 percent of all diabetics are type 1.
Type 2 or Non-Insulin Dependent Diabetes Mellitus (NIDDM) usually
strikes after age 40 and is often referred to as adult-onset diabetes. It is
generally thought that up to 90 percent of all diabetics are type 2. In type 2
diabetes, insulin levels are typically elevated, indicating a loss of sensitivity
to insulin by the cells of the body. In type 2 diabetes there is usually plenty
of insulin—it is just not doing a very good job of unlocking the cells to
allow the glucose to enter. As type 2 diabetes progresses, insulin levels can
drop and insulin deficiency can magnify, the effects of insulin resistance.
9. D I A B E T E S 7
Obesity is a major contributing factor to this loss of insulin sensitivity.
Approximately 90 percent of individuals with type 2 diabetes are obese.
Achieving ideal body weight in the early phase of type 2 diabetes is often
associated with complete restoration of normal blood sugar levels. Even if
type 2 diabetes has progressed to the point where insulin deficiency is pres-
ent, weight loss results in significant improvements in blood sugar control
and dramatic reductions in other health risks such as heart disease.
Pre-diabetes, Hypoglycemia And Syndrome X
Pre-diabetes (also called “impaired glucose tolerance”) is a condition
that occurs when a person’s blood glucose levels are higher than normal
but not high enough for a diagnosis of type 2 diabetes. There are almost as
many people in the United States with impaired glucose tolerance as there
are diabetics. Although many of these people are told that they just have
“a touch of diabetes,” research suggests that impaired glucose tolerance
is accompanied by serious health risks and it should be treated carefully.
However, it is also clear that impaired glucose tolerance is usually revers-
ible and, in most cases, diabetes can be completely avoided.
Impaired glucose tolerance is also often accompanied by high choles-
terol and blood pressure, inflammation and abnormal blood clotting.
These abnormalities are associated with a serious increase in the risk of car-
diovascular disease, stroke, and other health catastrophes. It is certainly not
wise to ignore or minimize the seriousness of impaired glucose tolerance.
The Greatest Plague of The 21st Century
The dramatic increase in obesity around the world over the past 20
years is resulting in a catastrophic rise of diabetes, cardiovascular disease
and other serious health problems. Science tells us that almost all of the
health risks associated with increased body fat occur because overweight
people develop insulin resistance—a state in which insulin no longer
works efficiently and the body compensates by producing higher than
normal amounts of the hormone. Insulin resistance and elevated insulin
levels exist in most people even in the early stages of being overweight,
especially when that weight is around the belly. Insulin resistance results
in elevated blood sugar, hypoglycemic food cravings, excessive appetite,
overly efficient fat storage, increased blood pressure, damage to the heart
and blood vessels, inflammation, and many other abnormalities. As
many as 80 percent of American adults and an ever-increasing number
of children now have some degree of insulin resistance. Re-establishing
the proper responsiveness to insulin is critical in helping people not only
achieve effective blood sugar control, but also permanent weight loss.
10. 8 D I A B E T E S
Chapter One
Reduce After-Meal
Elevations in Blood
Sugar Levels
T
he first goal in the management of diabetes is to slow down the
absorption of glucose from the intestinal tract to reduce after-meal
elevations in blood sugar. The majority of glucose in the body is
derived from carbohydrates. There are two groups of carbohydrates, sim-
ple and complex. Simple carbohydrates are naturally found in fruits and
vegetables, but most of the simple sugars consumed in America are in the
form of refined sugar. When high sugar foods are eaten, blood sugar levels
rise quickly, producing a strain on blood sugar control.
The body responds to the rise in blood glucose levels after meals by
secreting insulin. Insulin lowers blood glucose by increasing the rate that
glucose is taken up by cells throughout the body. Repeated spikes in after-
meal blood sugar levels greatly stress blood sugar control and contribute
to loss of sensitivity to insulin. As a result, blood sugar levels can become
persistently elevated.
In people with diabetes, elevations of blood glucose levels after a meal
can cause serious problems. Research indicates that an elevation in post-
prandial (after meal) blood sugar levels is perhaps the major contributor
to the development of diabetic complications, especially heart disease and
diseases of the small blood vessels within the eye, kidneys, and nerves. We
hope that this startling research helps you understand why blunting the
after-meal increase in blood sugar levels is such an important goal.
The Glycemic Index And Glycemic Load
The primary diet strategy to reduce postprandial blood sugar levels
involves avoiding foods that cause a rapid rise in blood sugar levels.
Accomplishing this goal involves familiarizing yourself with two useful
tools: The Glycemic Index and Glycemic Load.
The glycemic index (GI) is a numerical scale used to indicate how fast
and how high a particular food raises blood glucose levels. Refined sug-
ars, white flour products, and other sources of simple sugars are quickly
absorbed into the bloodstream, causing a rapid rise in blood sugar. But,
even “good carbohydrates” can be harmful if over-consumed. While the GI
11. D I A B E T E S 9
is quite useful, it doesn’t
tell you how much car-
bohydrate is in a typical
serving of a particular
food. That is where gly-
cemic load comes in.
The glycemic load (GL)
is a relatively new way to
assess the impact of car-
bohydrateconsumption.
The GL gives a fuller pic-
ture of the effect that a
food has on blood sugar
levels because it takes into
account a typical serving size.
For example, beets have a high
GI, but a low GL. Although the
carbohydrate in beets has a high GI, you typically don’t eat a lot of it.
Because of this, beets have a low GL of around 5. (A GL of 20 or more is
high, a GL of 11 to 19 inclusive is medium, and a GL of 10 or less is low.)
Thus, as long as a person eats a reasonable portion of a low GL food, the
impact on blood sugar is acceptable even if the food is high in its GI.
The Role of PGX
The effectiveness of fiber on reducing appetite, blood sugar, and choles-
terol is based directly on the amount of water the fiber is able to absorb
(water-holding capacity) and the degree of thickness or viscosity the fiber
imparts when in the stomach and intestine. For instance, this water solu-
bility and viscosity is why oat bran lowers cholesterol and controls blood
sugar better than wheat bran. With this in mind, researchers have been
seeking to identify and isolate dietary fibers with the highest viscosity and
water-holding capacity.
Although there are many varieties of soluble fiber, a completely new
matrix known as PolyGlycopleX® (PGX®) is the most viscous and solu-
ble fiber ever discovered. PGX has a higher level of viscosity, gel-forming
properties, and expansion with water than with the same quantity of any
other fiber. The PGX matrix is able to bind hundreds of times its weight
Even “good carbohydrates”
can be harmful if
over-consumed.
12. 10 D I A B E T E S
in water resulting in a volume and viscosity three to five times greater than
other highly soluble fibers like psyllium or oat beta glucan. To put this in
perspective, a small five-gram serving of PGX produces a volume and vis-
cosity equal to four bowls of oat bran. In this way, small quantities of PGX
can be added to foods or taken as a drink before meals to have an impact
on appetite and blood sugar control equivalent to eating enormous quan-
tities of any other form of fiber.
Detailed clinical studies show that PGX:
• supports healthy postprandial blood glucose levels when added to
or taken with foods;
• reduces the glycemic index of any food or beverage;
• reduces appetite and promotes effective weight loss;
• increases the level of compounds that block the appetite and
promote satiety;
• decreases the level of compounds that stimulate overeating;
• stabilizes blood sugar control in the overweight and obese; and
• lowers blood cholesterol and triglycerides already within normal
range.
It’s important to note that PGX is not intended to treat, cure, or prevent
any disease. It is a dietary supplement designed to assist with weight loss
and support proper insulin sensitivity.
PGX Promotes Satiety
Most diets focus on eating less, but after a while it becomes too much
effort to follow and we wind up losing motivation and gaining the weight
back. PGX helps you to lose weight by helping you to comfortably eat less
and by helping to reduce appetite. In addition to supporting healthy blood
sugar levels already within normal range, when taken before or with meals,
PGX absorbs large amounts of water to form a gelatinous mass. This water-
based mass helps you to decrease the portion size of your meals without
feeling hungry. PGX helps you feel satisfied even after eating less. Another
benefit of PGX is its viscosity which, when mixed with foods, slows digestion
so that you stay full for longer after meals, reducing the need to eat again.
Effective Weight Loss
The single key ingredient to successful weight loss is the ingestion of
PGX at major meals and perhaps at least twice more for those with an
appetite more difficult to tame. PGX is available in a soft gelatin capsule,
as granules to be added into food and beverages, and in a low carbohy-
drate, very low GI meal replacement drink containing undenatured whey
13. D I A B E T E S 11
protein, natural flavors, and sweeteners along with vitamins and minerals.
Here is a quick checklist of how to use PGX in your daily diet:
• Take the PGX Weight Loss Drink Mix at least once per day as a
meal replacement.
• If using PGX granules, take 2.5 to 5 grams in a glass of water before
meals. If you are using PGX in soft gelatin capsules, less PGX is
required. Take 2-3 soft gelatin capsules with a glass of water before meals.
• Use PGX granules or in soft gel capsules when hungry between meals.
• Drink water! While it is wise to drink at least 48 ounces of water
daily, it is vital to do so when taking PGX.
Safety And Side Effects
PGX has an excellent safety profile, and is suitable for long-term use for
virtually everyone. People who should not use PGX includes:
• Anyone who cannot drink a large amount of water, such as
individuals with renal diseases and congestive heart failure.
• Pregnant or lactating women should discuss PGX use with their
health care practitioner.
• Anyone under 18 years of age should discuss PGX use with their
health care practitioner.
If you are taking medication, take it one hour prior to or after taking
PGX. If this recommendation is followed, PGX can be used along with
any prescription medication. As PGX helps control blood glucose and may
lessen the need for insulin or other diabetes medications over time, people
with diabetes must monitor their blood glucose and adjust their medica-
tion accordingly.
There is no problem taking PGX along with all of your supplements
including essential fatty acids (EFAs) and multivitamins/multiminerals.
PGX slows down the rate of absorption of foods, vitamins or supplements,
but overall absorption of nutrients is enhanced because nutrients are more
gradually introduced to the gastrointestinal system and blood sugar levels
are balanced when taking PGX.
Since, PGX is a “super” fiber matrix, it can take time for your body to
adjust. To avoid minor side effects, such as increased gas, bloating, loose
stools or constipation, it is best to start with small amounts of PGX and
then gradually increase your intake as your body adjusts. If you take PGX
consistently, and increase the dose gradually, it is likely that you will be
able to consume a highly effective dose within a few days to a week. To
decrease any possible side effects, it is important to drink a large glass of
water with each dose of PGX. For more information go to PGX.com.
14. 12 D I A B E T E S
Chapter Two
Provide Optimal
Nutrient Status
W
hile a health-promoting diet is an essential component of good
health, so too is proper nutritional supplementation. While some
experts say that you can theoretically meet all of your nutritional
needs through diet alone, the reality is that most Americans do not come
anywhere near the optimal levels. During recent years the U.S. government
has sponsored a number of comprehensive studies to determine the nutri-
tional status of the population. These studies have revealed that marginal
nutrient deficiencies exist in approximately half of the U.S. population and
that, for some selected nutrients in certain age groups, more than 80 percent
of the group consumed less than the recommended daily allowance (RDA).
While it is theoretically possible that a healthy individual can get all the
nutrition they need from foods, the fact is that most Americans do not
even come close to meeting all their nutritional needs through diet alone.
In an effort to increase their intake of essential nutrients, many Americans
look to vitamin and mineral supplements.
Current estimates are that more than 70 percent of Americans now regu-
larly take vitamin or mineral supplements. It seems that taking vitamin
and mineral supplements has become a way of life for most Americans.
Unfortunately, most people taking a multiple vitamin and mineral for-
mulas are still not getting what they really need because they are being
misled into thinking that a “one a day” type multiple is meeting all their
needs for optimum nutrition.
Giving Your Body The Tools It Needs
For optimum health, a high quality multiple vitamin and mineral sup-
plement is an absolute necessity. A high quality multiple is one that pro-
vides optimal levels of both vitamins and minerals. Your body needs all
of the important building blocks in order to build health. A deficiency
of any one of several key nutrients required for the proper manufacture
and function of insulin can lead to impaired sugar metabolism. Especially
important are the minerals magnesium, chromium, zinc, and manganese,
as well as the B vitamins. To illustrate just how important a good multiple
is to good health, one study showed that the use of a multiple vitamin and
mineral supplement was associated with at least a 30 percent reduction of
diabetes risk in men and a 16 percent reduction in risk for women.
15. D I A B E T E S 13
Nutritional Insurance
A high-potency multiple vitamin and mineral formula is an absolute
must for people with diabetes to help deal with the increased need for
many nutrients. Supplying the diabetic with additional key nutrients has
been shown to improve blood sugar control, as well as help prevent or
reduce the development of the major complications of diabetes. Taking a
multiple vitamin and mineral supplement has also been shown to boost
immune function and reduce infections in diabetics. Specific examples of
key nutrients that the diabetic needs include chromium, vitamin C, vita-
min E, certain B vitamins, manganese, magnesium, and zinc.
Chromium
An important trace mineral for blood sugar control is chromium. Chro-
mium works closely with insulin in facilitating the uptake of glucose into
cells. Without chromium, insulin’s action is blocked and glucose levels
are elevated.
There have been more than 20 clinical studies with chromium supple-
mentation in diabetes. In some of these studies, supplementing the diet
with chromium decreases fasting glucose levels, improves glucose toler-
ance, lowers insulin levels, and decreases total cholesterol and triglyceride
levels while increasing HDL-cholesterol levels. However, it appears that
chromium supplementation is likely to produce meaningful improvements
in blood sugar control only in people who are deficient in chromium.
Everyone needs at least 200 mcg of chromium each day in our diet.
People with diabetes need a little bit more—somewhere between 200-400
mcg per day. Supplementing the diet at this dosage level seems very pru-
dent. Chromium polynicotinate, chromium picolinate, and chromium-
enriched yeast are suitable forms to use.
Vitamin C
Since the transport of vitamin C into cells is enhanced by insulin, many
people with diabetes suffer from a deficiency, even if they consume an
adequate amount of vitamin C in their diet. As a result, the individual
with diabetes needs to take extra vitamin C.
In addition to its role as an antioxidant, vitamin C is required in immune
functions and the manufacture of collagen, the main protein substance of
the human body. Collagen is an important protein for the structures that
hold our body together (connective tissue, cartilage, tendons, etc.). Vitamin
C is also vital for wound repair, healthy gums, and the prevention of easy
bruising. A chronic, latent vitamin C deficiency leads to a number of prob-
lems for the diabetic including an increased tendency to bleed (increased
16. 14 D I A B E T E S
capillary permeability), poor wound healing, elevations in cholesterol lev-
els, and a depressed immune system. In addition, vitamin C supplemen-
tation exerts a mild effect in improving glucose control. Probably more
important is the fact that vitamin C supplementation reduces the forma-
tion of compounds linked to the development of diabetic complications.
In one double-blind study, 30 patients, 45 to 70 years of age, who not only
had type 2 diabetes but also high blood pressure, were randomly assigned to
take either 500 mg of vitamin C or a placebo daily for four weeks. Vitamin C
supplementation decreased systolic blood pressure from 142.1 to 132.3 mm
Hg and diastolic pressure from 83.9 to 79.5. Additional analytical meth-
ods also demonstrated significant improvements in arterial stiffness. These
results indicate that vitamin C supplementation is effective in improving the
elasticity and function of blood vessels in patients with type 2 diabetes.
While vitamin C supplementation is necessary, do not rely exclusively on
supplements to meet all of your vitamin C requirements. Vitamin C-rich
foods are high in flavonoids and carotenes, which work to enhance the effects
of vitamin C as well as exert favorable effects of their own. While most people
think of citrus fruits as the best source of vitamin C, vegetables also contain
high levels, especially broccoli, peppers, potatoes, and Brussels sprouts.
Vitamin E
Vitamin E functions primarily as an antioxidant, protecting cell mem-
branes from damage. Nerve cells are particularly vulnerable to injury. Dia-
betics appear to have an increased requirement for vitamin E. Vitamin E not
only improves insulin action, it exerts a number of beneficial effects when
taken at dosages ranging from 400 to 800 IU. What’s more, vitamin E:
• prevents free radical damage to LDL cholesterol and the vascular
lining;
• improves the functioning of blood vessels and the cells that line the
blood vessels;
• increases the concentration of magnesium within cells;
• decreases the level of C-reactive protein and other inflammatory
compounds;
• increases the level of glutathione within cells;
• improves the rate of conduction of the electrical impulse through
the nervous system;
• improves blood flow to the eye and improves diabetic retinopathy;
and
• improves kidney function and normalizes creatinine clearance—an
indicator of kidney function—in diabetics with mild elevations.
17. D I A B E T E S 15
Be sure that the vitamin E
that you take is a natural form.
Such forms are designated d-,
as in d-alpha tocopherol, while
synthetic forms are dl-, as in dl-
alpha tocopherol. The human
body recognizes and responds
only to the d- form. In fact, the
dl- form may actually prevent
the d-form from entering cell
membranes. Because of the way
the body utilizes vitamin E, the
individual with diabetes will
require lifelong supplementa-
tion for maximum benefits.
Niacin
Niacin (vitamin B3) contain-
ing enzymes play an important
role in energy production; fat,
cholesterol, and carbohydrate metabolism; and the manufacture of many
body compounds including sex and adrenal hormones. Niacin, like chro-
mium, is an essential component of the glucose tolerance factor making it
a key nutrient for hypoglycemia and diabetes.
Vitamin B6
Pyridoxine or vitamin B6 is an extremely important B vitamin involved
in the formation of body proteins and structural compounds, chemical
transmitters in the nervous system, red blood cells, and hormone-like
compounds known as prostaglandins. Vitamin B6 is also critical in main-
taining hormonal balance and proper immune function.
Vitamin B6 supplementation appears to offer significant protection
against the development of diabetic nerve disease (neuropathy). Individ-
uals with long-standing diabetes or who are developing signs of periph-
eral nerve abnormalities should definitely supplement their diets with
vitamin B6.
Magnesium
Like chromium, magnesium is also involved in glucose metabolism.
There is considerable evidence that diabetics should take supplemen-
tal magnesium. The reasons: Over half of all people with diabetes show
18. 16 D I A B E T E S
evidence of a magnesium deficiency, and magnesium may prevent some
of the complications of diabetes like retinopathy and heart disease. Mag-
nesium levels are usually low in diabetics. Clinical studies have shown
magnesium supplementation (usually 400 to 500 mg per day) improves
insulin response and action, glucose tolerance, and the fluidity of the red
blood cell membrane in patients with diabetes.
The recommended dietary intake for magnesium is 350 mg per day for
adult males and 300 mg per day for adult females. The diabetic may need
twice this amount because they tend to lose excessive magnesium through
their kidneys. Most of the magnesium should be derived from the diet.
Yet, the average intake of magnesium ranges between 143 and 266 mg
per day. This is obviously far below the RDA. Food choices are the main
reason. While magnesium occurs abundantly in whole foods, food pro-
cessing removes a large portion of magnesium. The best dietary sources of
magnesium are tofu, legumes, seeds, nuts, whole grains, and green leafy
vegetables. Yet most Americans consume a low magnesium diet high in
refined foods, meat, and dairy products.
In addition to eating a diet rich in magnesium, the diabetic should sup-
plement their diet with 300 to 500 mg of magnesium. For best results,
use highly absorbable sources of magnesium like magnesium aspartate or
citrate. Also, diabetics should be sure to get at least 25 mg of vitamin B6
per day as the level of vitamin B6 inside the cells of the body appear to
be intricately linked to the magnesium content of the cell. In other words
without vitamin B6 (as well as vitamin E), magnesium will not get inside
the cell and will, therefore, be useless.
Zinc
Zinc functions in more enzymatic reactions than any other mineral.
Although severe zinc deficiency is very rare in developed countries, many
individuals in the United States have marginal zinc deficiency. This occur-
rence is particularly true in the elderly population as well as in people
with diabetes. Low levels of zinc are associated with an increased suscep-
tibility to infection, poor wound healing, a decreased sense of taste or
smell, or skin disorders. Zinc deficiency, like chromium deficiency, may
also play a role in the development of diabetes.
Zinc is involved in virtually all aspects of insulin metabolism: Synthesis,
secretion and utilization. Zinc also has a protective effect against beta-
cell destruction, and has well-known anti-viral effects. Diabetics typically
excrete too much zinc in the urine and therefore require supplementation.
Diabetics should take at least 30 mg of zinc per day. Zinc is also found in
good amounts in whole grains, legumes, nuts, and seeds.
19. D I A B E T E S 17
Chapter Three
Improve Insulin
Function And Sensitivity
T
he first step in improving insulin function and sensitivity is
achieving ideal body weight. PGX has been recognized by many
health care practitioners for its ability to support the body in this
regard. In addition to promoting safe and effective weight loss, PGX also
supports the normal sensitivity of cells throughout the body to insulin.
In one double-blind study, PGX has shown significant improvement
in whole body insulin sensitivity—a phenomenal accomplishment
unequalled by any other natural health product.
Approximately 80 to 90 percent of individuals with type 2 diabetes are
significantly overweight. If these people were not overweight, they would
not have developed diabetes. That is the bottom line. When fat cells, par-
ticularly those around the abdomen, become full of fat they secrete a
number of biological products that dampen the effect of insulin, impair
glucose utilization in skeletal muscle, promote glucose production by the
liver, and impair insulin release by pancreatic beta cells. Also important
is that, as the number and size of fat cells increase, it leads to a reduc-
tion in the secretion of compounds that promote insulin action including
a novel protein produced by fat cells known as adiponectin. Adiponec-
tin not only is associated with improved insulin sensitivity, it also has
anti-inflammatory activity, lowers triglycerides, and blocks the develop-
ment of atherosclerosis (hardening of the arteries). The net effect of all
of these actions by fat cells is that they severely stress blood sugar control
mechanisms by reducing insulin sensitivity. Achieving ideal body weight
is associated with restoration of insulin sensitivity and, in many cases, the
reversal of type 2 diabetes.
Additional Recommendations
In addition to weight loss, it is important to make sure the body has all
of the necessary essential vitamins and minerals that proper insulin sen-
sitivity requires by taking a high potency multiple vitamin and mineral
formula. Omega-3 fatty acids, nuts and seeds, and several herbal extracts
have also shown promising results in blood sugar control, especially
Gymnema sylvestre and mulberry extract.
20. 18 D I A B E T E S
Omega-3 Fatty Acids And Insulin Action
Over 60 different health conditions can be either prevented or
improved by diets providing higher amounts of omega-3 fatty acids from
fish oils. These health benefits relate to how these fatty acids are incor-
porated in cellular membranes and the beneficial effects they have once
they reside in cell membranes. Omega-3 fatty acids play a major role in
helping cell membranes achieve a fluid-like nature necessary for proper
cell function.
Since dietary fat determines cell membrane composition, a lack of
omega-3 fatty acids leads to reduced membrane fluidity which, in turn,
causes reduced insulin binding to receptors on cellular membranes and/
or reduced insulin action. In addition to a lack of omega-3 fatty acids, too
much margarine, shortening and other foods containing trans fatty acids
appear to disrupt insulin action. One study estimated that eliminating
margarines containing hydrogenated vegetable oil would reduce the like-
lihood of developing type 2 diabetes by a whopping 40 percent.
In contrast to the dampening of insulin sensitivity trans and saturated
fats, clinical studies have shown that monounsaturated fats and omega-3
oils improve insulin action. Adding further support is the fact that fre-
quent consumption of monounsaturated fats such as olive oil, nuts, nut
oils and omega-3 fatty acids from fish protect against the development of
type 2 diabetes. All of this evidence clearly suggests that altered cell mem-
brane composition and fluidity plays a critical role in the development of
type 2 diabetes.
Many people shy away from eating nuts because they are high in calories.
While that is true, studies have shown that people who frequently consume
nuts actually have less of a problem with obesity than those people that do
not eat nuts. A recent study has also shown that consumption of nuts was
inversely associated with the risk of type 2 diabetes, independent of known
risk factors like a family history of diabetes. What was really amazing was
that this relationship was seen even in women who were obese.
In addition to providing beneficial monounsaturated and polyunsatu-
rated fats that improve insulin sensitivity, nuts are rich in fiber and mag-
nesium and have a low GI. Higher intakes of fiber and magnesium and
low GI foods have been associated with reduced risk of type 2 diabetes in
several population-based studies.
Since nuts are very high in calories, I advocate eating them in modera-
tion to promote optimal body weight (i.e. no more than one-fourth cup
daily). I also recommend the use of mostly raw or lightly roasted fresh
nuts and seeds rather than commercially roasted and salted versions.
21. D I A B E T E S 19
Gymnema sylvestre
Gymnema is a famous medicinal plant from India that has long been
used as a treatment for diabetes. Recent scientific investigation has upheld
its effectiveness in both type 1 and type 2 diabetes. Gymnema extracts
enhance glucose control in diabetic dogs and rabbits. Interestingly, in ani-
mals that have their pancreas removed, gymnema possesses no appar-
ent effects, suggesting it enhances the production or activity of insulin.
The dosage for gymnema (standardized to contain 24 percent gymnemic
acid) is 200 mg twice a day. No side effects have been reported from gym-
nema, however diabetics on insulin should be careful to monitor blood
sugar when beginning this product because insulin dosages may have to
be decreased to avoid hypoglycemia.
Mulberry Extract
The mulberry plant (Morus indica) is probably best known as the food
for silkworms, but it has also been highly regarded in traditional Chi-
nese and Japanese medicine. Mulberry possesses significant hypoglycemic
effects in animal studies and it contains a very effective alpha-glucosidase
inhibitor, along with other compounds that appear to improve blood
sugar control.
Mulberry extract has been studied in type 2 diabetes and the results
are excellent. In one study, researchers decided to investigate its effect on
blood and red blood cell lipids as well as compare its blood sugar lower-
ing actions to the oral antihyperglycemic drug glyburide. Patients were
given either 3g of mulberry per day or one tablet of glyburide (5 mg/
day) for four weeks. The mulberry therapy significantly improved dia-
betic control in type 2 diabetic patients. Compared to glyburide treat-
ment, mulberry therapy significantly reduced fasting blood glucose con-
centrations of diabetic patients. However, no significant differences were
observed in the blood glucose concentrations between pre- and post-
treatments with glyburide. Mulberry extract was also superior to the drug
in its ability to decrease hemoglobin A1c, total cholesterol, LDL and trig-
lycerides. It also resulted in an increase in HDL (“good” cholesterol).
Although these changes were not statistically significant, there are strong
suggestions that this natural product is clearly superior to an established
pharmaceutical agent.
In addition to the benefits on blood sugar levels and blood lipids,
mulberry therapy reduced the amount of damage red blood cell mem-
branes sustained, indicating a significant antioxidant effect. Addition-
ally, mulberry therapy significantly decreased cholesterol levels in
type 2 diabetics.
22. 20 D I A B E T E S
Chapter Four
Prevent Nutritional
And Oxidative Stress
I
ncreased oxidative stress is a major factor in diabetes. Diabetics typi-
cally have elevated levels of free radicals and oxidative compounds,
they are much more likely to suffer from their damage. These highly
reactive compounds bind to and destroy cellular compounds. They also
greatly increase the inflammatory process by increasing the formation of
inflammatory mediators like C-reactive protein.
One of the critical goals in nutritionally supporting individuals with
diabetes is to flood the body with a high level of antioxidants to counter-
act the negative effects of free radicals and pro-oxidants. This is achieved
by consuming a diet rich in vegetables and legumes as well as by taking
nutritional antioxidants. In particular, it is important for diabetics to take
alpha-lipoic acid, “green drinks,” and a flavonoid-rich extract.
Alpha Lipoic Acid
Alpha-lipoic acid (ALA) is a vitamin-like substance that is often
described as “nature’s perfect antioxidant.” ALA is a very small mol-
ecule that is efficiently absorbed and easily crosses cell membranes.
Unlike vitamin E which is primarily fat soluble and vitamin C which is
water soluble, ALA can quench either water or fat soluble free radicals
both inside the cell and outside in the intracellular spaces. Further-
more, ALA extends the biochemical life of vitamin C and E as well as
other antioxidants.
ALA has been an approved drug in Germany for the treatment of dia-
betic neuropathy for more than 30 years. The beneficial effects of ALA in
diabetic neuropathy have been confirmed in several double-blind stud-
ies at a dosage of 300 to 600 mg daily. Although, ALA’s primary effect in
improving diabetic neuropathy is thought to be the result of its antioxi-
dant effects, it has also been shown to improve blood sugar metabolism
and blood flow to peripheral nerves. It also stimulates the regeneration
of nerve fibers. ALA’s ability to improve blood sugar metabolism is a
result of its effects on glucose metabolism and an ability to increase
insulin sensitivity. Its importance in treating diabetic neuropathy cannot
be overstated.
23. D I A B E T E S 21
Green Drinks
I use the term “green drinks” to refer to green tea and a number of com-
mercially available products containing dehydrated barley grass, wheat
grass, or algae sources such as chorella or spirulina. Such formulas are
rehydrated by mixing with water or juice. These products—packed full of
phytochemicals like carotenes and chlorophyll—are more convenient than
trying to sprout and grow your own source of greens. An added advantage is
that they tend to taste better than, for example, straight wheatgrass juice.
Green foods such as young barley grass, wheat grass, spirulina, and
chlorella are exceptionally high in nutritional value. Given their rich
source of antioxidants, they are very important supplements for the dia-
betic. In addition, they may help improve blood sugar control based upon
the results of a study with spirulina. In the study, two months of spirulina
supplementation (2 g/day) produced a 27 percent decline in fasting blood
glucose and a 34 percent reduction in the A1C levels, clearly indicating
improvements in long-term blood sugar regulation. Triglycerides declined
by 22 percent and total cholesterol dropped 11 percent.
In another study, 36 type 2 diabetic patients received one of the fol-
lowing supplements daily for four weeks: 15 g barley leaf extract, 200 mg
vitamin C and 200 mg vitamin E, or barley leaf plus vitamins C and E. The
results indicated that the ingestion of the barley leaf extract along with the
vitamins produced the greatest antioxidant protection compared to either
barley leaf extract or vitamins C and E alone. Antioxidant protection was
measured by looking at the effect that the supplements had on protecting
different fractions of LDL cholesterol from oxidative damage.
I recommend drinking one to two servings of a green drink daily. Try to
consume these drinks 20 minutes before or two hours following a meal.
Flavonoid-Rich Extracts
One of the most important natural compounds to fight the complica-
tions of diabetes are flavonoids, a group of plant pigments responsible
for many of the colors of fruits, flowers, and medicinal herbs. Flavonoids
are sometimes called “nature’s biological response modifiers” because of
their anti-inflammatory, antiallergic, antiviral, and anticancer properties.
Recent research suggests that flavonoids may be useful in treating diabetes
as well as in preventing long-term complications.
The beneficial effects of flavonoids are numerous including the fact
that, as antioxidants, flavonoids are generally more potent and effective
against a broader range of oxidants than the traditional antioxidant nutri-
ents vitamins C and E, beta-carotene, selenium, and zinc. Other beneficial
24. 22 D I A B E T E S
Flavonoid-rich
extract Daily dose Indication
Bilberry
extract (25%
anthocyanidins)
160 to
320 mg
Best choice in diabetic
retinopathy or cataracts.
Ginkgo
biloba extract
(24% ginkgo
flavonglyco
sides)
120 to
240 mg
Best choice for most people
over the age of 50. Protects
brain and vascular lining.
Very important in improving
blood flow to the extremities,
neuropathy, and foot ulcers.
Grape seed
extract or pine
bark extract
(95%
procyanidolic
oligomers)
150 to
300 mg
Systemic antioxidant; best
choice for most people under
age 50 especially if retinopathy,
high blood pressure, easy
bruising, and poor wound
healing. Also specific for the
lungs, varicose veins, and
protection against heart disease.
Green tea
extract
(60-70% total
polyphenols)
150 to
300 mg
Best choice in the early stage
of type 1 diabetes or if there is a
family history of cancer.
Hawthorn
extract (10%
procyanidins)
150-300
mg
Best choice in heart disease or
high blood pressure.
Milk thistle
extract
(70% silymarin)
100 to
300 mg
Best choice if showing signs of
impaired liver function.
Mixed citrus
flavonoids
1,000 to
2,000 mg
Least expensive choice, but
may not provide the same
level of benefit. Useful if no
complication is present.
Quercetin 150 to
300 mg
Good choice if allergies,
symptoms of prostate
enlargement, bladder irritation,
or eczema are also present.
25. D I A B E T E S 23
effects include increasing intracellular vitamin C levels, decreasing the
leakiness and breakage of small blood vessels, preventing easy bruising,
promoting wound healing, and providing immune system support. Good
dietary sources of flavonoids include citrus fruits, berries, onions, parsley,
legumes, green tea, and red wine.
In individuals with diabetes that are already showing signs of long-term
complications, it is extremely important to take a flavonoid-rich extract.
Because certain flavonoids concentrate in specific tissues, it is possible to
take flavonoids that target specific body tissue. For example, because the
flavonoids of bilberry (Vaccinium myrtillus) have an affinity for the eye
including the retina it is probably the best choice in a diabetic already
exhibiting signs of diabetic retinopathy. Identify which flavonoid or fla-
vonoid-rich extract is most appropriate for you and take it according to
the recommended dosage.
Final Comments
Knowledge and awareness are the greatest allies for people with dia-
betes. A diabetic who makes a strong commitment to learn about their
condition—and who accepts the lead role in a carefully supervised mon-
itoring program—greatly improves the likelihood that they will lead a
long and healthy life. On the other hand, individuals who remain igno-
rant about their disease and who refuse to undergo regular testing or self
monitoring are far more likely to face years of unnecessary suffering and,
more often than not, catastrophic health problems.
Utilizing the nutritional guidelines provided in this booklet may lead to
definite improvements in blood sugar control. These improvements will
subsequently be demonstrated by the results of monitoring tests, espe-
cially self-monitored blood sugar levels.
At the present time, individuals with type 1 diabetes absolutely require
conventional treatment with the hormone insulin. I consider this
approach consistent with natural medicine—after all, the goal is simply
to provide the body with a critical natural hormone. When using PGX
or any of the other nutritional recommendations given in this booklet,
type 1 diabetics will need to work closely with their physician and adjust
insulin dosages accordingly.
In individuals with type 2 diabetes, when blood sugar levels cannot be
controlled satisfactorily with weight loss, exercise and diet therapy, oral
antihyperglycemic agents or insulin are utilized for additional support. The
type 2 individual will need to work with their physician in adjusting the
dosage of any medications. The ultimate goal in type 2 diabetes, however,
is to achieve satisfactory blood sugar control without the aid of drugs.
26. 24 D I A B E T E S
Appendix
Glycemic Index,
Glycemic Load, And Fiber
Content of Selected Foods
O
ne key strategy for losing weight and improving blood sugar control
is to choose carbohydrates wisely and to consume modest portion
sizes. Two tools to help you in this goal are the glycemic index and
glycemic load (see page 8 for more information). It is recommended that
you keep the glycemic load for any three hour period less than 20. Another
useful goal is to consume 35 grams of dietary fiber from foods each day.
Food
Glycemic
Load
Glycemic
Index
Fiber
grams
BEANS (LEGUMES)
Soybeans, cooked, 1/2 cup, 100 g 1.6 14 7
Peas, Green, fresh, frozen, boiled, 1/2 cup, 80 g 2 48 2
White navy beans, boiled, 1/2 cup, 90 g 4.2 38 6
Kidney beans, boiled, 1/2 cup, 90 g 4.8 27 7.3
Peas, Split, yellow, boiled, 1/2 cup, 90 g 5.1 32 4.7
Lentils, 1/2 cup, 100g 5.3 28 3.7
Lima beans, baby, 1/2 cup cooked, 85 g 5.4 32 4.5
Black beans, canned, 1/2 cup, 95 g 5.7 45 7
Pinto beans, canned, 1/2 cup, 95 g 5.8 45 6.7
Chickpeas, canned, drained, 1/2 cup, 95 g 6.3 42 5
Kidney beans, canned and drained, 1/2 cup, 95 g 6.7 52 7.3
Broad, frozen, boiled, 1/2 cup, 80 g 7.1 79 6
Peas, Dried, boiled, 1/2 cup, 70 g 8 22 4.7
Baked beans, canned in tomato sauce, 1/2 cup, 120 g 10 48 8.8
Blackeyed beans, soaked, boiled, 1/2 cup, 120 g 10 42 5
BREAD
Multi-grain, unsweetened, 1 slice, 30 g 4 43 1.4
Oat Bran Honey Loaf, 1 slice, 40 g 4.5 31 1.5
Sourdough, rye, 1 slice, 30 g 6 48 0.4
Stoneground wholewheat, 1 slice, 30 g 6 53 1.4
Wonder™, enriched white Bread 1 slice, 20 g 7 73 0.4
27. D I A B E T E S 25
Sourdough, wheat, 1 slice, 30 g 7.5 54 0.4
Pumpernickel, 1 slice, 60 g 8.6 41 0.5
Wholewheat, 1 slice, 35 g 9.6 69 1.4
Healthy Choice™, hearty 7-grain, 1 slice, 38 g 10 56 1.4
White (wheat flour), 1 slice, 30 g 10.5 70 0.4
Healthy Choice™, 100% whole grain, 1 slice, 38 g 11 62 1.4
Gluten-free multigrain, 1 slice, 35 g 12 79 1.8
French baguette, 30 g 14 95 0.4
Hamburger bun, 1 50 g 15 61 0.5
Rye, 1 slice, 50 g 15 65 0.4
Light rye, 1 slice, 50 g 16 68 0.4
Dark rye, Black, 1 slice, 50 g 16 76 0.4
Croissant, 1, 50 g 18 67 0.2
Kaiser roll, 1 roll, 50 g 18 73 0.4
Pita, 1, 65 g 22 57 0.4
Bagel, 1, 70 g 25 72 0.4
BREAKFAST CEREALS
Oat bran, raw, 1 tablespoon, 10 g 4 55 1
Bran with psyllium, 1/3 cup, 30 g 5.6 47 12.5
Bran, 1/3 cup, 30 g 8 58 14
All-Bran Soy ‘n Fiber™, 1/2 cup, 45 g 8.5 33 7
All-Bran™, 1/2 cup, 40 g 9.2 42 6.5.
Oatmeal (cooked with water), 1 cup, 245 g 10 42 1.6
Shredded wheat, 1/3 cup, 25 g 12 67 1.2
Mini Wheats (whole wheat), 1 cup, 30 g 12 58 4.4
All-Bran Fruit ‘n Oats™, 1/2 cup, 45 g 13 39 6
Weet-Bix™, 2 Biscuits, 30 g 13 69 2
Cheerios™, 1/2 cup, 30 g 15 74 2
Frosties™, 3/4 cup, 30 g 15 55 1
Corn Bran, 1/2 cup, 30 g 15 75 1
Honey Smacks™, 3/4 cup, 30 g 15 56 1
Wheatbites, 1 cup, 30 g 16 72 2
Total™, 3/4 cup, 30 g 16.7 76 2
Mini Wheats (blackcurrant) 1 cup, 30 g 17 71 2
Puffed wheat, 1 cup, 30 g 17.6 80 2
Bran Flakes, 3/4 cup, 30 g 18 74 2
Crunchy Nut Cornflakes (Kellogg’s) ™, 1 cup, 30 g 18 72 2
Food
Glycemic
Load
Glycemic
Index
Fiber
grams
28. 26 D I A B E T E S
Froot Loops™, 1 cup, 30 g 18 69 1
Coco Pops™, 3/4 cup, 30 g 20 77 1
Team™, 1 cup, 30 g 20.5 82 1
Corn Chex™, 1 cup, 30 g 20.75 83 1
Just Right™, 3/4 cup, 30 g 21.6 60 2
Corn Flakes, 1 cup, 30 g 21.8 84 0.3
Rice Krispies™, 1 cup, 30 g 22 82 0.3
Rice Chex™, 1 cup, 30 g 22 89 1
Crispix™, 1 cup, 30 g 22.6 87 1
Just Right Just Grains™, 1 cup, 45 g 23.5 62 2
Oat ‘n Honey Bake™, 1 cup, 45 g 24 77 2
Raisin Bran, 1 cup, 45 g 25.5 73 4
Grape Nuts™, 1/2 cup, 58 g 33.3 71 2
CAKE
Cake, Angel food, 1 slice, 30 g 11.5 67 1
Cake, Sponge Cake, 1 slice, 60 g 14.7 46 1
Cake, CupCake, with icing cream filling, 1 cake, 38 g 19 73 1
Cake, Chocolate fudge, mix, (Betty Crocker™), 1 slice
cake, 73 g cake + 33 g frosting
20.5 38 1
Cake, Banana Cake, 1 slice, 80 g 21.6 47 1
Cake, Pound Cake, 1 slice, 80 g 22.6 54 1
Cake, French vanilla, (Betty Crocker™), 1 slice cake,
73 g + 33 g cake frosting
24.4 42 1
Cake, Lamingtons™, 1 slice, 50 g 25 87 1
Cake, Flan, 1 slice, 80 g 35.75 65 1
Cake, Scones, made from packet mix, 1 scone, 40 g 83 92 1
CRACKERS
Crackers, Corn Thins, puffed corn cake, 2, 12 g 7.8 87 1
Crackers, Kavli™, 4, 20 g 9.2 71 3
Crackers, Breton™ wheat crackers, 6, 25 g 9.4 67 2
Crackers, Ryvita™ or Wasa™, 2, 20 g 11 69 3
Crackers, Stoned Wheat Thins, 5, 25 g 11.4 67 1
Crackers, Premium soda crackers, 3, 25 g 12.5 74 0
Crackers, Water crackers, 5, 25 g 14 78 0
Crackers, Graham, 1, 30 g 16 74 1.4
Crackers, rice cake, 2, 25 g 17 82 0.4
Food
Glycemic
Load
Glycemic
Index
Fiber
grams
29. D I A B E T E S 27
FRUIT
Cherries, 20 cherries, 80 g 2.2 22 2.4
Plums, 3-4 small, 100 g 2.7 39 2.2
Peach, fresh, 1 large, 110 g 3 42 1.9
Apricots, fresh, 3 medium, 100 g 4 57 1.9
Apricots, dried, 5-6 pieces, 30 g 4 31 2.2
Kiwi, 1 raw, peeled, 80 g 4 52 2.4
Orange, 1 medium, 130 g 4.4 44 2.6
Peaches, canned, natural juice, 1/2 cup, 125 g 4.5 38 1.5
Pears, canned in pear juice, 1/2 cup, 125 g 5.5 43 1.5
Watermelon, 1 cup, 150 g 5.7 72 1
Pineapple, fresh, 2 slices, 125 g 6.6 66 2.8
Apple, 1 medium, 150 g 6.8 38 3.5
Grapes, green, 1 cup, 100 g 6.9 46 2.4
Apple, dried, 30g 6.9 29 3.0
Prunes, pitted, 6 prunes, 40 g 7.25 29 3.0
Pear, fresh, 1 medium, 150 g 8 38 3.1
Fruit cocktail, canned in natural juice, 1/2 cup, 125 g 8.25 55 1.5
Apricots, canned, light syrup, 1/2 cup, 125 g 8.3 64 1.5
Peaches, canned, light syrup, 1/2 cup, 125 g 9.4 52 1.5
Mango, 1 small, 150 g 10.4 55 2.0
Figs, dried, tenderized (water added), 50 g 13.4 61 3.0
Sultanas, 1/4 cup, 40 g 16.8 56 3.1
Banana, raw, 1 medium, 150 g 17.6 55 2.4
Raisins, 1/4 cup, 40 g 18 64 3.1
Dates, dried, 5, 40 g 27.8 103 3.0
GRAINS
Rice bran, extruded, 1 tablespoon, 10 g 0.57 19 1
Barley, pearled, boiled, 1/2 cup, 80 g 4.25 25 6
Millet, cooked, 1/2 cup, 120 g 8.52 71 1
Bulgur, cooked, 2/3 cup, 120 g 10.6 48 3.5
Brown rice, steamed, 1 cup, 150 g 16 50 1
Couscous, cooked, 2/3 cup, 120 g 18 65 1
Rice, white, boiled, 1 cup, 150 g 26 72 0.2
Rice, Arborio risotto rice, white, boiled, 100 g 29 69 0.2
Rice, Basmati, white, boiled, 1 cup, 180 g 29 58 0.2
Buckwheat, cooked, 1/2 cup, 80 g 30 54 3.5
Food
Glycemic
Load
Glycemic
Index
Fiber
grams
30. 28 D I A B E T E S
Rice, Instant, cooked, 1 cup, 180 g 33 87 0.2
Tapioca (steamed 1 hour), 1 cup, 100 g 38 70 1
Tapioca (boiled with milk), 1 cup, 265 g 41 81 1
Rice, Jasmine, white, long grain, steamed, 1 cup, 180 g 42.5 109 0.2
ICE CREAM
Ice cream, low-fat French vanilla, 2 scoops, 50 g 5.7 38 0
Ice cream, full fat, 2 scoops, 50 g 6.1 61 0
JAM
Jam, no sugar, 1 tablespoon, 25 g 6 55 1
Jam, sweetened, 1 tablespoon, 25 g 8 48 1
MILK, SOY MILK, AND JUICES
Milk, full fat, 1 cup, 250 ml 3 27 0
Soy milk, 1 cup, 250 ml 3.7 31 0
Milk, skim, 1 cup, 250 ml 4 32 0
Grapefruit juice, unsweetened, 1 cup, 250 ml 7.7 48 1
Nesquik™ chocolate powder, 3 teaspoon in 250 ml milk 7.7 55 0
Milk, chocolate flavored, lowfat, 1 cup, 250 ml 7.8 34 0
Orange juice, 1 cup, 250 ml 9.7 46 1
Gatorade™, 1 cup, 250 ml 11.7 78 0
Pineapple juice, unsweetened, canned, 250 mL 12.4 46 1
Apple juice, unsweetened, 1 cup, 250 ml 13.2 40 1
Cranberry juice cocktail, 240 mL 23 68 0
Coca Cola™, 12 oz, 375 ml 25.2 63 0
Soft drinks, 12 oz, 375 ml 34.7 68 0
Milk, sweetened condensed, 1/2 cup, 160 g 55 61 0
MUFFINS AND PANCAKES
Muffins, Chocolate, butterscotch, 1 muffin, 50 g 15 53 1
Muffins, Apple, oat and sultana, 1 muffin, 50 g 15 54 1
Muffins, Apricot, coconut and honey, 1 muffin, 50 g 16 60 1.5
Muffins, Banana, oat and honey, 1 muffin, 50 g 18 65 1.5
Muffins, Apple, 1 muffin, 80 g 19 44 1.5
Muffins, Bran, 1 muffin, 80 g 20 60 2.5
Muffins, Blueberry, 1 muffin, 80 g 24 59 1,5
Pancake, buckwheat, 1 medium, 40 g 30 102 2
Pancake, enriched wheat, 1 large, 80 g 39 67 1
Food
Glycemic
Load
Glycemic
Index
Fiber
grams
31. D I A B E T E S 29
PASTA
Pasta, Tortellini, cheese, cooked, 1 cup 180 g 10.5 50 2
Pasta, Ravioli, meat-filled, cooked, 1 cup, 220 g 11.7 39 2
Pasta, Vermicelli, cooked, 1 cup, 180 g 15.7 35 2
Pasta, Rice noodles, fresh, boiled, 1 cup, 176 g 17.6 40 0.4
Pasta, Spaghetti, wholemeal, cooked, 1 cup, 180 g 17.75 37 3.5
Pasta, Fettucini, cooked, 1 cup, 180 g 18.2 32 2
Pasta, Spaghetti, gluten-free in tomato sauce, 1 cup,
220 g
18.5 68 2
Pasta, Macaroni and cheese, packaged, cooked,
1 cup, 220 g
19.2 64 2
Pasta, Star Pastina, cooked, 1 cup, 180 g 21 38 2
Pasta, Spaghetti, white, cooked, 1 cup, 180 g 23 41 2
Pasta, Rice pasta, brown, cooked, 1 cup, 180 g 52 92 2
SUGARS
Fructose, 2 teaspoons, 10 g 2.3 23 0
Honey, 1/2 tablespoon, 10 g 4.6 58 0
Lactose, 2 teaspoons, 10 g 4.6 46 0
Sucrose, 2 teaspoons, 10 g 6.5 65 0
Glucose, 2 teaspoons, 10 g 10.2 102 0
Maltose, 2 teaspoons, 10 g 10.5 105 0
SNACKS
Corn chips, Doritos™ original, 50 g 13.9 42 1
Snickers™, 59 g 14.3 41 0
Tofu Frozen Dessert (non-dairy), 100 g 15 115 1
Real Fruit bars, strawberry, 20 g 15.3 90 1
Twix™ cookie bar (caramel), 59 g 16.2 44 1
Pretzels, 50 g 18.3 83 1
Mars™ Bar, 60 g 26.6 65 0
Skittles™, 62 g 38.5 70 0
SOUPS
Tomato, canned, 1 cup, 220 ml 6 38 1.5
Black bean, 1 cup, 220 ml 6 64 3.4
Lentil, canned, 1 cup, 220 ml 6 44 3
Split pea, canned, 1 cup, 220 ml 8 60 3
Food
Glycemic
Load
Glycemic
Index
Fiber
grams
32. 30 D I A B E T E S
VEGETABLES
Carrots, raw, 1/2 cup, 80 g 1 16 1.5
Low glycemic vegetables:
Asparagus, 1 cup cooked or raw
Bell Peppers, , 1 cup cooked or raw
Broccoli, 1 cup cooked or raw
Brussels sprouts, 1 cup cooked or raw
Cabbage, 1 cup cooked or raw
Cauliflower, 1 cup cooked or raw
Celery, 1 cup cooked or raw
Cucumber, 1 cup
Eggplant, 1 cup cooked
Green beans, 1 cup cooked or raw
Kale, 1 cup cooked, 2 cups raw
Lettuce, 2 cups raw
Mushrooms, 1 cup, cooked or raw
Spinach, 1 cup cooked, 2 cups raw
Tomatoes, 1 cup, cooked or raw
Zucchini, 1 cup cooked or raw
≈1.4 ≈20 ≈1.5
Carrots, peeled, boiled, 1/2 cup, 70 g 1.5 49 1.5
Beets, canned, drained, 2-3 slices, 60 g 3 64 1
Pumpkin, peeled, boiled, 1/2 cup, 85 g 4.5 75 3.4
Parsnips, boiled, 1/2 cup, 75 g 8 97 3
Sweet corn on the cob, boiled 20 min, 1 medium, 80 g 8 48 2.9
Corn, canned and drained, 1/2 cup, 80 g 8.5 55 3
Sweet potato, peeled, boiled, 1 medium, 80 g 8.6 54 3.4
Sweet corn, 1/2 cup boiled, 80 g 10 55 3
Potatoes, peeled, boiled, 1 medium, 120 g 10 87 1.4
Potatoes, with skin, boiled, 1 medium, 120 g 11 79 2.4
Yam, boiled, 1 medium, 80 g 13 51 3.4
Potatoes, baked in oven (no fat), 1 medium, 120 g 14 93 2.4
Potatoes, mashed, 1/2 cup, 120 g 14 91 1
Potatoes, Instant potato, prepared, 1/2 cup, 120 g 15 83 1
Potatoes, new, unpeeled, boiled,
5 small (cocktail), 175 g
20 78 2
Cornmeal (polenta), 1/3 cup, 40 g 20 68 2
Potatoes, French fries, fine cut, 1/2 cup, 120g 36 75 1
Gnocchi, cooked, 1 cup, 145 g 48 68 1
YOGURT
Yogurt, lowfat, artificial sweetener, 1 cup, 200 g 2 14 0
Yogurt, with fruit, 1 cup, 200 g 8 26 0
Yogurt, lowfat, 1 cup 200 g 8.5 33 0
Food
Glycemic
Load
Glycemic
Index
Fiber
grams
33. D I A B E T E S 31
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Porchezhian E, et al. An overview on the advances of Gymnema sylvestre: chemistry,
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Rivellese AA, et al. Type of dietary fat and insulin resistance. Annals of the New York Academy
of Science. 967:329-35. 2002.
Salgueiro MJ, et al. Zinc and diabetes mellitus: is there a need of zinc supplementation in
diabetes mellitus patients? Biological Trace Element Research.; 81:215-28. 2001.
Skyrme-Jones RA, et al. Vitamin E supplementation improves endothelial function in type I
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Tschritter O, et al. Plasma adiponectin concentrations predict insulin sensitivity of both
glucose and lipid metabolism. Diabetes. 52(2):239-43. 2003.
Vuksan V, et al. Beneficial effects of viscous dietary fiber from Konjac-mannan in subjects
with the insulin resistance syndrome: results of a controlled metabolic trial. Diabetes Care.
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Metabolism and Cardiovascular Disease. 2009 Jan 20
Willett W, et al. Glycemic index, glycemic load, and risk of type 2 diabetes. American Journal
of Clinical Nutrition. 76:274S-80S. 2002.
Woodman RJ, et al. Effects of purified eicosapentaenoic and docosahexaenoic acids on
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For more references on this information refer to Dr. Murray’s most recent books:
What The Drug Companies Won’t Tell You And Your Doctor Doesn’t Know and
Hunger Free Forever.
For more information about the author of this booklet, visit
www.doctormurray.com.
35. From one of today’s leading authorities on natural medicine comes a
provocative look into how the pharmaceutical and medical industries
have created our current health crisis and a practical guide to the holistic
treatments that may help you and your loved ones.
Modern medicine offers many wonders, but an ever-present reliance on
medications to cure what ails us is at the core of America’s health crisis.
What the Drug Companies Won’t Tell You
and Your Doctor Doesn’t Know offers a close
look at the way the American healthcare
system has evolved in the last fifty years
and examines the roles of the FDA, the
pharmaceutical monopolies and the
medical community in producing what
has become a failing healthcare system
with little accountability. Dr. Murray
illustrates how a nationwide dependence
on pills has hobbled health in America and
resulted in a national wellness epidemic as
lifestyle, ignorance and politics collide in
our medicine cabinets.
Both a call to arms and a practical guide to the natural treatments that
could revolutionize both your health and the well-being of the entire
nation, What the Drug Companies Won’t Tell You and Your Doctor Doesn’t
Know provides clear guidance on the steps needed to help you lead a
fitter, happier and healthier life.
Fully documented and referenced with an extensive bibliography and a
40 page Appendix on healthful products.
What the Drug
Companies Won’t Tell
You and Your Doctor
Doesn’t Know
Book by Michael T. Murray, N.D.
36. I S B N 978-1-935297-25-3
9 7 8 1 9 3 5 2 9 7 2 5 3
5 0 4 9 5
I
n this booklet, one of the world’s leading authorities on
natural medicine provides an effective plan for people who
have been diagnosed with diabetes or those who are at high
risk. Dr. Michael Murray outlines his program, which is designed
to accomplish four key goals: Reduce after meal elevations of
blood sugar; gain optimal nutrient status; improve insulin function
and sensitivity; and prevent nutritional and oxidative stress. By
accomplishing these goals, people can improve their health while
helping to prevent the serious complications associated with
diabetes. Descriptions of key nutrients are provided, as well as
practical dietary and lifestyle advice.
DOCTOR-RECOMMENDED FOUR-PART PLAN
Michael T. Murray, ND, is President and CEO of Dr. Murray Natural
Living and is Director of Product Development and Education for
Natural Factors, a major manufacturer of nutritional and herbal
supplements. Dr. Murray is a former faculty member and serves
on the Board of Regents of Bastyr University, where he received
his doctorate in Naturopathic Medicine. He is co-author of How
to Prevent and Treat Diabetes with Natural Medicine. He has also
written over 25 other books including The Encyclopedia of Heal-
ing Foods and What the Drug Companies Won’t Tell You and
Your Doctor Doesn’t Know.
ABOUT THE AUTHOR OF THIS BOOKLET
From one of today’s leading authorities on natural medicine comes a
provocative look into how the pharmaceutical and medical industries
have created our current health crisis and a practical guide to the holistic
treatments that may help you and your loved ones.
Modern medicine offers many wonders, but an ever-present reliance on
What the Drug
Companies Won’t Tell
You and Your Doctor
Doesn’t Know
Book by Michael T. Murray, N.D.
DIABETES
betternutrition.com
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