The Whole Foods Diabetic Cookbook
By Patricia Stevenson, Michael Cook, and Patricia Bertron, R.D.
The Book Publishing Co.
Summertown, TN
2002, 160 pages, $12.95
Available from NAVS
Several years ago, the Physicians Committee for Responsible Medicine (PCRM) and Georgetown University Medical Center in Washington, DC examined the effects of two different diets on the cholesterol and blood glucose levels of people with type 2 diabetes. (Most people diagnosed with diabetes are “type 2”– it’s the kind associated with obesity and inactivity.)
The first group of subjects followed a conventional low-fat diet in step with American Dietetic Association Guidelines (skinless chicken, broiled fish, yogurt, etc.); it contained about 30 grams of fiber and 200 milligrams of cholesterol per day.
The second group of subjects followed a low-fat, whole foods vegan diet which allowed unlimited portions of vegetables, fruits, whole grains, and legumes. The use of oil was minimized, and refined grains were replaced with whole grain sources. This diet yielded about 65 grams of fiber per day, and no cholesterol.
After the twelve week study, the average blood glucose levels in the vegan group decreased by 28 percent, compared with 12 percent in the conventional group. The use of medication decreased in the vegan group, but stayed the same in the conventional group. The vegan group also had more substantial drops in cholesterol levels, and each person lost an average of 16 pounds compared with an average of eight pounds in the conventional group.
These results have prompted registered dieticians such as PCRM’s Patricia Bertron to recommend more meatless meals for type 2 diabetics, and in The Whole Foods Diabetic Cookbook, she explains why. Bertrand offers an overview of diabetes, information on how diet, exercise and stress-reduction play important roles in controlling and preventing the disease, and how diabetics can meet their individual nutrient needs through meatless foods. Bertrand also encourages readers to delve into the appetizing selection of low-fat, plant-based recipes provided by co-authors Patricia Stevenson and Michael Cook.
One such recipe, Pintos with Cornbread Topping, is an excellent example of how hearty meals don’t have to take a lot of time to prepare, nor do they need much added fat – if any at all. I’ve tried similar recipes in the past in which the beans and cornbread are two distinct layers, but in this recipe, the cornbread batter partly merges with the bean layer, and the end baked result is a swirling, satisfying creation. All that, in less than 30 minutes, with only 4 teaspoons of oil.
Broccoli-Mushroom Casserole is another easy, barely-need-to-measure-anything dish. In fact, the essentials of the recipe – vegetables, grain, mashed tofu – could simply be viewed as guidelines the next time it’s made. With such a combo, seasoned by chef’s preference and a smattering of tomato sauce on top prior to baking, it’s basically impossible to go wrong.
Diabetics will be pleased to see exchange lists for each recipe (e.g. Pintos with Cornbread Topping equals 2-1/2 meat, 2 bread, and 1 fat) along with expected nutritional per-serving quantities, making it easy to use this cookbook in conjunction with guidelines set forth by one’s health professional. (The Exchange Lists for Meal Planning were developed by the American Dietetic Association and the American Diabetes Association to educate people with diabetes on how to count calories and how to choose foods that best meet their needs.)
The Whole Foods Diabetic Cookbook has the power to help both doctors and patients understand that the whole foods route to diabetes control is not only possible, but deliciously satisfying. Perhaps we could all help by getting copies of this book into their hands.
— Reviewed by Maribeth Abrams