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Book Summary Video Interviews with Dr. Neal Barnard, M.D. on his book “Program for Reversing Diabetes” for HealthBootcamps.
Neal Barnard, MD, FACC, is an Adjunct Associate Professor of Medicine at the George Washington University School of Medicine in Washington, DC, and President of the Physicians Committee for Responsible Medicine.
Dr. Barnard has led numerous research studies investigating the effects of diet on diabetes, body weight, and chronic pain, including a groundbreaking study of dietary interventions in type 2 diabetes, funded by the National Institutes of Health. Dr. Barnard has authored more than 80 scientific publications and 20 books for medical and lay readers.
As president of the Physicians Committee, Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research. He has hosted four PBS television programs on nutrition and health, and is the editor in chief of the Nutrition Guide for Clinicians, a textbook made available to all U.S. medical students. His research contributed to the acceptance of plant-based diets in the Dietary Guidelines for Americans. In 2015, he was named a Fellow of the American College of Cardiology. In 2016, he founded the Barnard Medical Center in Washington, DC, as a model for making nutrition a routine part of all medical care.
Originally from Fargo, North Dakota, Dr. Barnard received his M.D. degree at the George Washington University School of Medicine and completed his residency at the same institution. He practiced at St. Vincent’s Hospital in New York before returning to Washington to found the Physicians Committee.
This is auto-generated and may have mistakes. Please listen to the interview for accuracy.
[00:01] REENA JADHAV: Hi everyone its Reena Jadhav here with Doctor Neal Barnard and now we are chatting about the next chapter which is the powerful new menu with powerful new foods that you can eat to reverse diabetes. Hi Doctor Neal
[00:13] DR NEAL BARNARD: Hi good to be back with you.
[00:14] REENA JADHAV: So how do we get the diet started?
[00:16] DR NEAL BARNARD: Ok. First of all what is it that we are going to eat. Certain things we are going to set aside and certain things we are going to bring in to really emphasize. The things that we want to emphasize are all those things that build those bad fats into my cells and make my insulin not work anymore so what’s that? I want to set aside the animal products and the added oils but what do I want to emphasize? Four things vegetables, fruits, whole grains and legumes; legumes that really means beans, peas, and lentils. So fruits, vegetables, whole grains and legumes emphasize those. Now that doesn’t sound like food those sound like ingredients so the way that translates is let’s say I make a spaghetti with a tomato sauce because spaghetti is a grain and the tomato is a fruit or it’s a vegetable. But I am combining those two or I could have a pasta bean dish or beans and rice with vegetables on the side. So the idea is to use these four food groups as ingredients and that’s really the basis of the diet. We are going to talk about this in a later program but the way I encourage people to jump into it is to always focus on the short term. And we are going to test out different ways of eating, see how we like it and really build confidence as opposed to saying for the rest of your life you are never going to have another whatever that sounds too daunting.
[01:48] REENA JADHAV: Well that’s why diets fall apart right? The moment you say to me this is for the rest of your life I’m saying I am not doing this.
[01:54] DR NEAL BARNARD: Yeah we make it really simple I have never seen anybody I mean opposed to do it.
[01:58] REENA JADHAV: You mentioned pasta and I am sort of blown away because I thought we were not allowed to eat a lot of the white flour or anything like that so when you talk about pastas could you clarify what kind of pastas are these.
[02:12] DR NEAL BARNARD: Yeah it’s really shocking to people. 2003, we were funded by NIH to do a head-to-head trial of the diet I am describing. A look at the vegan diet versus the conventional diet and the low fat vegan diet went just one hands down it was 3 times better by controlling blood sugar and it was setting aside the animal products, vegetable, fruits, whole grains and greens were emphasized as I mentioned earlier. And pasta is a grain but it’s made from flour and if you take white flour and you make dough out of it, you put yeast then make it rise you making bread. What you are going to discover is your blood sugar goes up. Take the same flour and you make spaghetti out of it, you don’t put and yeast in it and your blood sugar doesn’t really go up very much. Why is that? Because when you chew the bread, all those air pockets that came from yeast-all the bubbles from the bread in your stomach, the stomach acids and enzymes go in your digestive tract go in and just digest the carbohydrates really fast. Spaghetti and other pastas no matter how much you chew them up its much more dense than bread and just to suggest really always I would suggest to have it. Would you get to be better with whole grain pasta? Sure but even with white spaghetti it still has a very little effect on blood sugar. Now is it better al dente? Yeah but we asked participants to have spaghetti depending on what they put on top. That’s the key.
[03:55] REENA JADHAV: No butter and no cheese.
[03:56] DR NEAL BARNARD: No butter, the Alfredo sauce sorry guys. The ground beef sauce out.
[04:00] REENA JADHAV: Well it’s still pretty delicious though.
[04:03] DR NEAL BARNARD: Pretty delicious. Let me tell you something put some fresh basil, some nice new tomatoes, I don’t know if you have had pestle sauces I am not talking about cheesing it up. There are ways to make this light, delicious, out of this world; sometimes people add beans to it, fabulous.
[04:24] REENA JADHAV: I agree. It must be lunchtime. So what about volume control? When you did this particular, trial is there a certain amount of volume that you are restricting and then of course the very important intimate and fasting question do you restrict eating between certain hours?
[04:43] DR NEAL BARNARD: People were in the study that I described, people were allowed to eat as much as they want, as many times a day as they want. There was no limit on calories or carbohydrates at all-that’s in the vegan group. Now if in a conventional diet where you are trying to tell people to lose weight, you cut calories, you limit carbohydrates and all kind of stuff. Those people do not do as well as a person following a low-fat vegan diet with no calorie limit at all and now the reason for that is on a vegan diet everything you are eating is from a plant. Plants have fiber, fiber feels you up and it doesn’t really have any calories so your appetite is naturally turned off and eventually you are going to say I have had enough. And then when you measure the calories, it really wasn’t that much.
[05:31] REENA JADHAV: I have to tell you a joke. A friend of mine did this vegan diet and on day 3 she called me so one of our health boot camps is a fabulous vegan program and so she was on it. She called me, “Because you are my friend I am telling you this but Oh my God! I cannot eat this food anymore like I stopped eating.” And I couldn’t stop laughing because the doctor and I put the program together that had been his assertion- That the reason people lose weight and actually feel so much better is because the volume goes down because the addictive foods like the ice-creams and the cheeses are no longer in the menu. And the reason we tend to overeat so much is because of the addictive nature of some of these foods so when you take those out you may over indulge in cheesy beef lasagna but you are never going to indulge in carrots and hamas.
[06:19] DR NEAL BARNARD: Yeah that’s right and the other piece of it is that the alveda is not from a plant so it doesn’t have any fiber and so you get every calorie that is in it and that’s true of chicken and salmon and so people eat these foods and tend to overdo it because there isn’t enough fiber in there to fill them up and turn them off the eating drive in the brain.
[06:43] REENA JADHAV: What about in terminate fasting?
[06:44] DR NEAL BARNARD: I fasted this morning between about 9 and 11. You can do it if you want to but it is not part of what we do.
[06:58] REENA JADHAV: Ok fantastic. What about weight control on this particular diet?
[07:01] DR NEAL BARNARD: Automatic. People start losing weight on day 1 now that is of you have weight to lose. If you are already skinny, you are not going to just blow away but most who have type 2 diabetes have some weight they would like to lose and this is a really effective way to do it and its more effective than any other approach that I am aware of because the foods are naturally because of the fibers I mentioned, they help the appetite center to be satisfied naturally. They also change our metabolism a little bit so that your brain encounters better than you were before.
[07:36] REENA JADHAV: Fantastic thank you so much. All right on our next chapter, we are going to talk about how do you test and track your progress so we see you then.
Dr. Neal Barnard
Address: 5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
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