test 2 Flashcards
(78 cards)
Even when study subjects were required to eat so much that they didn’t lose any weight, a ______ ______ _______ could still reverse ______ __ diabetes in a matter of _______.
plant-based diet
type 2 diabetes
-weeks
what happens to people who generally had later bed time?
less able to control blood pressure, even if they slept in
what is the most important thing for diabetes remission?
changes in diet
what are the contributing factors of diabetes?
-family history
-overweight
-lack of physical activity
-type of food eaten
-pollutants
what is the number one risk factor for diabetes?
-carrying excess weight
about ____% those who have diabetes are overweight?
90%
how does eating little meat, no meat, and vegan compare to risk of diabetes?
- BMI
-meat- 28.8 (near obese)
-flexitarians (little meat): 27.3
-vegetarians: 25.7%
-vegans: 23.6 (only group in ideal category) - diet & prevalence of diabetes
-nonvegetarian: 0%
-semivegetarian: 51%
-vegetarian: 61%
-vegan: 78%
how do the different types of diet impact one’s risk for diabetes
study on asians
vegans: 0 diabetes
-vegetarian
—men had 1/2 the risk of diabetes
—women had 75% lower odds of diabetes
T or F: with a whole food, plant-based diet it is important to keep track of your portions to limit your risk for diabetes.
false–no need for portion control, skipping meals, or countin calories
How do monounsaturated fats (give examples) and saturated fats (give examples) impact risk for diabetes?
monounsaturated: nuts, avocados, olives
-more likely to detoxify body & protect against effects of saturated fats
saturated: meat, eggs, dairy
-cause insulin resistance
What important principle can we learn from Lev. 22:22 & 27 that will impact our diabetes risk? What kind of iron is especially part of the problem?
-Meat fats referenced include a large amount of saturated fats which cause insulin resistance and thus, type 2 diabetes.
-Heme iron is found in animal blood and is linked to type 2 diabetes.
what are high nutrient dense foods and how do they impact diabetes risk?
-high nutrient dense foods are foods that provide a high concentration of vitamins, minerals, and other beneficial nutrients
-effective in controlling glycemic levels and cardiovascular risk factors
effects of nutrient dense diet on diabetic people
-62% of type 2 diabetics reached normal glycemic levels
-BP reduced
-decreased triglycerides
-need less medication
how can fasting help with diabetes risk?
promotes weight loss
improves insulin sensitivity
-normalizing fasting blood glucose
-reducing hemoglobin A1C levels
what type of meat is especially harmful
red meat? processed meat?
how do chemicals impact obesity & therefore diabetes risk? where does most of this exposure come from?
-chemical pollutants may disrupt metabolism & predispose you to obesity
-main source of contaminants = contaminated foods
–95% of exposure comes from consumption of animal fat
where does exposure from chemicals come from & what percent?
95% of exposure comes from consumption of animal fat
list & explain 10 blood sugar hacks. how can 2 be changed even better, based on the info we have learned from EGW?
-eat foods in right order
(fiber, protein, sugar)
-stop counting calories
-veggie starters
-savory breakfast
(more protein, less carbs, less spike in glucose)
-have honey as you sugar source
-pick dessert over a sweet snack
-vinegar as dressing
-move after eating
-have a savory snack (if having snack)
-put clothes on your carbs (add proteins/fats to reduce speed of glucose absorption)
According to a 2018 study by American Lung Association, more than ______ Americans “live with unhealthy air
4/10
our senses can sense the way we feel ________ & __________
physically & mentally
maximize _______, minimize _______ in our environment.
positive
negative
what are ways to create a good space?
-cut clutter
-fill heart w joyful things
-bring outdoors in
Healthier environments could prevent _____ of global disease
¼
