Studies have shown for decades that every bite you eat counts when it comes to preventing, controlling and reversing a chronic disease like diabetes.
The USDA 2020-2025 Dietary Guidelines for Americans, 9th edition, states that “The scientific connection between food and health has been well documented for many decades, with substantial and increasingly robust evidence showing that a healthy lifestyle – including following a healthy dietary pattern – can help people achieve and maintain good health and reduce the risk of chronic diseases throughout all stages of the lifespan”.
Research conducted by Neal Barnard, MD, shows that the right diet can prevent, reverse and even send into remission type 2 diabetes. That is great news.
But, where do you start?
Studies show that the consumption of too many calories rich in saturated fats is the cause of type 2 diabetes.
This means managing your saturated fat intake is a good place to start and an important factor in preventing and possibly reversing type 2 diabetes.
An easy way to reduce your saturated fat is to reduce how much meat you eat and to remove processed seed oils from your diet. Animal foods and seed oils are high in saturated fat.
Reducing both may require a paradigm shift on your part, but it’s really not that hard to do with the right information and the right support. This is where having a functional nutrition counselor work with you can pay off in spades.
Here are some tips to reduce saturated fat:
- Eat less meat. A good way to start is by reducing meat consumption to only one meal a day. Give up the bacon for breakfast, the turkey sandwich for lunch. Have a small portion of meat for supper only. After you have managed this, consider eliminating even more meat from your diet. A functional nutritionist can help you figure out the right amount for your health goals.
- Remove seed oils from your diet. You can occasionally use olive oil or coconut oil, but eliminate the rest.
- Try using this Mock Chicken Broth seasoning in recipes. Another step to reduce saturated fat from your diet is learn to season your food without using animal protein. This mock chicken broth recipe is a good place to start. This recipe is fat free, easy to make, convenient to use, delicious, vegan and economical.
Mock Chicken Seasoning for Quick Broths
This seasoning can replace Chicken Broth in recipes.
2 Cups nutritional yeast flakes
1/3 Cup Himalayan salt, or sea salt
1 1/2 Tbs onion powder
1 Tsp turmeric
2 Tbs parsley
3/4 Tsp garlic powder
3/4 Tsp celery seed
3/4 Tsp paprika
3/4 Tsp sage
1/3 Tsp marjoram
1/3 Tsp thyme
1/3 Tsp tarragon
1/3 Tsp rosemary
1/2 Tsp savory
- Combine all ingredients in blender with tight lid.
- Blend until fine.
- May add another 2 Tsp parsley flakes if desired.
- Mix 1 Tbs of seasoning in 1 cup of water to make “mock chicken” broth
- This is an excellent copycat recipe to replace McKay’s Chicken Seasoning.
If you have a vegan family member that you have struggled to cook for in the past, this broth recipe will rescue you. It’s an easy way to convert your favorite family vegetable recipes (traditionally seasoned with animal protein) to be vegan without giving up taste. It makes cooking delicious rich and savory foods that everyone can eat and enjoy super easy.
And if those are not enough reasons to try this recipe, it is also chock full of ingredients (such as nutritional yeast, onion powder, turmeric, parsley, garlic powder and celery seed) that science has shown can help to prevent type 2 diabetes and other chronic conditions like high blood pressure and high cholesterol. More good reasons to give this recipe a try.
Food and lifestyle habits play a starring role in preventing type 2 diabetes. If you know someone who could benefit from joining me on this fabulous food healing journey, please share this email. Anyone who has recently been told they are pre-diabetic and is trying to figure out how to change their diet could also benefit. I can make it so much easier for them.
When working with me they…
- Will learn how to implement the scientifically proven way of eating to prevent diabetes.
- Will learn how to establish lasting habits that stick with them for lasting results.
- Will learn how to manage a healthy weight without eating diet food or counting a single calorie.
- Will have ongoing counseling support, care and the accountability we all seek and yearn for when focused on our health.
- Will learn how simple changes in how they think and live can have profound effects on them reaching their best health.
Together we will set up a plan to get them cooking and eating for better health and the prevention of chronic issues.
Aggarwal, Bharat B., and Yost, Deborah. Healing Spices. How to Use 50 Everyday and Exotic Spices to Boost Health and Beat Disease. New York, Sterling, 2011.
Barnard, Neal D. Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs. New York, NY, Rodale, 2017.