Download
1 / 26
270 likes | 404 Views
Evaluating the Nutrition Spectrum - Reversal Program. Why A Low-Fat, Plant-Based Eating Style. Animal-Based Diets: High in cholesterol High in saturated fat High in total fat Low in fruits and vegetables Low in phytochemicals Low in fiber. Nutrition Spectrum - Reversal Program:
E N D
Why A Low-Fat, Plant-Based Eating Style Animal-Based Diets: • High in cholesterol • High in saturated fat • High in total fat • Low in fruits and vegetables • Low in phytochemicals • Low in fiber Nutrition Spectrum - Reversal Program: • Very low in cholesterol • Very low in saturated fat • Low in total fat • High in fruits and vegetables • High in phytochemicals • High in fiber
Research and Vegetarian Populations • Lower rates of cancer (especially prostate and colon) • Lower incidences of coronary heart disease • Decreased rates of hypertension • Lower rates of type 2 diabetes and obesity • Decreased rates of gastrointestinal disorders, osteoporosis, kidney stones and gallstones • Improved asthma control (i.e. reduced frequency and severity of asthma attacks and need for medication) • Possible connection to dementia and rheumatoid arthritis
Low-Fat Vegetarian and Your Arteries • Decreases blood fats (LDL cholesterol and triglycerides) that cause plaque to form • Decreases blood thickness and clotting • Decreases inflammation of the artery • Decreases vessel spasms • Decreased homocysteine levels
You’re in Good Company • Some Famous Vegetarians • Musicians: Bryan Adams, Prince, Paul McCartney and Carrie Underwood • TV Personalities: Bob Barker, Ellen DeGeneres and Mr. Rogers • Scientists: Leonardo da Vinci and Albert Einstein • Philosophers: Plato and Voltaire • Sports Greats: Hershel Walker and Carl Lewis
FAQ’S About the Nutrition Spectrum Reversal Program • Can I get enough PROTEIN without eating meat? • If I have diabetes, shouldn’t I avoid CARBOHYDRATES? • Doesn’t my body need FAT?
The Myths About Carbohydrates “Those high carbohydrate diets aren’t good for you. They make you gain weight, your blood sugars skyrocket, and your triglycerides go through the roof.” “Carbohydrates are bad.”
The Facts • Carbohydrates are the body’s preferred source of fuel. • Carbohydrates are vital for brain function and red blood cell formation. • Calories from any food eaten in excess of the body’s needs are stored in triglyceride form (i.e. fat). • Alcohol, “simple” carbohydrates and other high sugar foods quickly raise triglyceride and blood sugar levels. • The term “carbohydrate” encompasses both simple and complex carbohydrates. • There is a vast nutritional difference between “refined” carbohydrates (processed and/or made with white flour) and “whole-grain” or “whole” foods (unprocessed or made with 100% whole-grain flour).
Refining Removes Most of the “Good Stuff” Bran and its nutritional contributions are removed. Only the endosperm remains. Germ and its nutritional contributions are removed.
About Carbs and Diabetes • Focus on a “whole foods” approach; aim for all carbohydrates to come from a “whole-grain” or “whole” food. • Omit fat-free sweets. • Count fruit servings in your carbohydrate allotment. • Eat the maximum number of servings of protein each day (i.e. 1 soy serving + 3 other protein servings). • The soluble fiber found in whole-grains, legumes, fruits and vegetables: • Helps lower blood glucose levels • Slows the absorption of glucose into the bloodstream • Makes cells more sensitive to insulin so that they take up glucose more easily. • Meeting goals for exercise and stress management is key in helping to control blood sugars.
The Myths About Fats “It’s not healthy to go below 30 percent of your calories from fat.” “Some oils are lower in fat than others.”
Facts About Fat • Oils are liquid fat; all oils are 100% fat. • One tablespoon of any oil contains almost 14 grams of total fat (or about 126 calories). • There are 9 calories per gram of fat compared to 4 calories for each gram of protein and carbohydrate. • All oils contain some amount of saturated fat…even olive oil and canola oil. • Saturated fat increases total cholesterol levels and raise LDL (bad) cholesterol.
How Much Fat Do We Need? • Very low-fat diets (10% of calories from fat) have been shown to reverse heart disease. • There are no negative effects of a low-fat diet, whereas there are multiple negative effects to high-fat diets. • The Nutrition Spectrum - Reversal Program is not a fat-free diet. Our goal: 10% of total calories from fat. • Going lower than 5% of total calories from fat may result in a fatty acid deficiency over time, however this ultra-low fat intake is very difficult to achieve.
Where Will I Get My Fat? • Naturally-occurring fat: • Whole-grain foods contain more natural fat than their refined counterparts. • Beans, legumes and full-fat soy foods are good sources of natural fat. • Limited amounts of low-fat packaged foods that contain added oils • Flaxseed and omega-3 (fish oil) fatty acid supplements
The Myth About Protein “You can’t get enough proteinif you don’t eat meat, chicken or fish.”
The Facts • Vegetarians typically get adequate (and not excessive) protein. • Avoiding excessive amounts has health advantages. • Protein is made of amino acids. • Nine essential amino acids come only from food. • Consuming a variety of plant-based foods provides the essential amino acids the body needs, without the cholesterol and saturated fat.
How Much Protein Should I Eat? • Protein: 15 to 20% of total calories • Women: 50-60 grams of protein daily • Men: 60-70 grams of protein daily • 2 to 4 servings of protein-rich foods daily • Full-fat soy: 1 serving per day • Beans and legumes; allowed meat substitutes • Egg whites or egg substitutes • Other good sources of protein • Fat-free dairy foods • Whole-grain products • Vegetables
About Animal Protein • Animal proteins are high in saturated fat and cholesterol. • Animal protein contains no dietary fiber. • Animal protein increases homocysteine levels. • Animal protein is low in phytochemicals and isoflavones.
Recommended Supplements • Multivitamin with Minerals with 100% Daily Value • With B12 (24 mcg) • Without Iron (unless female of childbearing age) • Omega-3 (fish oil) fatty acid capsules • Approximately 600 mg EPA and 400 mg DHA per day for both women and men (Dosage typically found in 2 to 4 grams of fish oil capsules per day) • Choose cholesterol-free fish oil supplements
Optional Supplements • Vitamin C • Take 1 to 3 grams per day. • Vitamin E • Take 100 to 400 IU per day. • Folic Acid • Take 400 to 1,000 mcg per day • Selenium • Take 100 to 200 mcg per day Always choose food first.
Special Considerations • Vitamin B12: Found mainly in animal foods. • Nutrition Spectrum Reversal Program Sources: Fortified grain, soy and fat-free dairy products; general multivitamin and mineral supplement. • Iron: Nutrition Spectrum Reversal Program is adequate in iron. • Vitamin C rich foods boost iron absorption. • Some studies suggest excessive iron is linked with heart disease. (Iron is an oxidant.) • Calcium: Nutrition Spectrum Reversal Program includes many sources of calcium. • Vitamin D is also important for bone health. • Zinc: Found mainly in animal foods. • Whole-grain foods are a source of zinc (at least 6 per day).
