Vegan Bir Diyet, Tip 2 Diyabeti ├ľnleyebilir Mi ve Tedavisinde Potansiyel Bir Y├Ântem Midir?

Bu sorunun k─▒sa cevab─▒ evet. Uzun cevap ise, do─čru bir vegan diyet ile ilerlenmesi gerekti─čidir. Nas─▒l oldu─čunu ├Â─črenmek i├žin okumaya devam edelim.

┼×eker efsanesi ve tip 2 diyabetin temel nedeni

Sa─čl─▒k profesyonelleri de dahil olmak ├╝zere bir├žok insan ┼čeker veya karbonhidratlar─▒n diyabete neden oldu─čunu ve bunlardan ka├ž─▒nd─▒─č─▒m─▒z takdirde sorun olmayaca─č─▒n─▒ d├╝┼č├╝nmekte. Ancak bu, karma┼č─▒k bir hastal─▒─ča kar┼č─▒ a┼č─▒r─▒ basitle┼čtirilmi┼č ve asl─▒nda hatal─▒ bir yakla┼č─▒md─▒r. Diyabetin temel nedeni ins├╝lin direncidir.

Yemek yedi─čimiz zaman, sindirim sistemimiz yedi─čimiz besini glikoz gibi kan─▒m─▒za ta┼č─▒nan bireysel yap─▒ maddelerine ay─▒r─▒r. T├╝m v├╝cut ihtiya├žlar─▒m─▒z i├žin yak─▒t olarak kullan─▒lan glikozun kan yoluyla v├╝cudumuzun h├╝crelerine ta┼č─▒nmas─▒ i├žin ins├╝lin ad─▒ verilen bir hormona ihtiyac─▒m─▒z var. Sorun, ins├╝lin iyi bir ┼čekilde ├žal─▒┼čmay─▒ b─▒rakt─▒─č─▒nda ve h├╝crelere giremeyen glikoz kanda birikti─činde ba┼čl─▒yor. ─░┼čte buna ise ins├╝lin direnci denmekte.

┼×├Âyle bir benzetme yapabiliriz: ins├╝lin, kap─▒y─▒ a├žan ve glikozun eve girmesini sa─člayan anahtard─▒r. Bir g├╝n eve geldi─činizi ve birinin kilidinize sak─▒z s─▒k─▒┼čt─▒rd─▒─č─▒n─▒ hayal edin. Anahtar─▒ deli─če sokmaya ├žal─▒┼č─▒yorsunuz ama sak─▒z─▒n deli─či t─▒kamas─▒ nedeniyle yapam─▒yorsunuz. ─░ns├╝lin direnci ba┼člad─▒─č─▒nda v├╝cudunuzun i├žin de olan ┼čey budur. ─░ns├╝lin i┼člevini yerine getiremez ├ž├╝nk├╝ h├╝crelerinize kelimenin tam anlam─▒yla ÔÇťsak─▒z yap─▒┼čm─▒┼čt─▒r”.

K├Âk nedenin ele al─▒nmas─▒

Yaln─▒zca semptomu (y├╝ksek kan ┼čekerini) ele almak yerine, temel nedeni (ins├╝lin direncini) ele almak daha iyi olur. Beslenme a├ž─▒s─▒ndan ilk hedef, y├╝ksek ya─čl─▒ yiyecekleri ve/veya genel olarak fazla kaloriyi (bu da v├╝cudunuzda daha fazla ya─č ├╝retir) ortadan kald─▒rmak olmal─▒d─▒r. Diyetimizdeki ya─č─▒ azalt─▒rsak, kelimenin tam anlam─▒yla kilitleri ÔÇťtemizlemi┼č oluruzÔÇŁ ve ins├╝lin yeniden ├žal─▒┼čmaya ba┼člar.

├ç├Âz├╝m olacak diyet tipi: az ya─čl─▒ tam g─▒dalar ile bitki bazl─▒ beslenme

Neleri t├╝ketmeliyiz?
– Sebzeler
– Meyveler (evet, meyve!)
– Tam tah─▒llar
– Baklagiller
– Kuruyemi┼čler ve ├žekirdekli g─▒dalar (a┼č─▒r─▒ya ka├žmadan)
– ┼×ifal─▒ otlar ve baharatlar

├ço─ču insan meyve denilince hayrete d├╝┼č├╝yor. ┼×eker hastas─▒ysan─▒z, ÔÇťelma yersem kan ┼čekerim y├╝kselirÔÇŁ diye d├╝┼č├╝n├╝yor olabilirsiniz. Bir a├ž─▒dan hakl─▒ olabilirsiniz, ancak bu y├╝ksek kan ┼čekerinin temel nedeni elma de─čil, ins├╝lin direncidir. “Kilitleri temizledi─čimizde”, v├╝cudunuz normal olarak meyve ve tam tah─▒llar gibi sa─čl─▒kl─▒ karbonhidrat a├ž─▒s─▒ndan zengin yiyecekleri metabolize etmeye ba┼člar. Y├╝ksek kan ┼čekerinin, diyabetin nedeni de─čil, bir belirtisi oldu─čunu unutmay─▒n.

Neleri t├╝ketmemeliyiz?
– Ya─č oran─▒ y├╝ksek oldu─ču i├žin her t├╝rl├╝ hayvansal ├╝r├╝nler
ÔÇóEt – k─▒rm─▒z─▒ et, tavuk, bal─▒k
ÔÇóYumurta
ÔÇóS├╝t ├╝r├╝nleri – s├╝t, peynir, yo─čurt, tereya─č─▒
– Her t├╝rl├╝ i┼členmi┼č g─▒da (hayvan veya bitki bazl─▒), ├Ârne─čin:
ÔÇó─░┼členmi┼č etler (sosisli sandvi├ž, sosis vb.)
ÔÇóK─▒zart─▒lm─▒┼č yiyecekler
ÔÇóUnlu mam├╝ller, at─▒┼čt─▒rmal─▒k yiyecekler
ÔÇóS─▒v─▒ ya─člar – zeytinya─č─▒ gibi bitkisel ya─člar bile en aza indirilmeli ve/veya tamamen diyetten ├ž─▒kar─▒lmal─▒d─▒r.

┼×imdi tam zaman─▒

Tip 2 diyabet gibi hastal─▒klar─▒ olan ki┼čilerin COVID-19 gibi bula┼č─▒c─▒ hastal─▒klara yenik d├╝┼čme olas─▒l─▒─č─▒ ├žok daha y├╝ksektir. Bunun iki nedeni olabilir. Birincisi, diyabet, ba─č─▒┼č─▒kl─▒k sistemini zay─▒flatarak hastal─▒kla sava┼čmay─▒ zorla┼čt─▒r─▒r. ─░kincisi, bu vir├╝s, y├╝ksek kan ┼čekeri seviyeleri i├žeren ortamlar─▒ seviyor gibi g├Âr├╝n├╝yor.

Referanslar ve daha fazla bilgi i├žin

Daha fazla bilgi i├žin bu ├žok satan kitaplara g├Âz atabilirsiniz:
(1)ÔÇťMastering DiabetesÔÇŁ www.masteringdiabetes.org
(2)ÔÇťDr. Neal BarnardÔÇÖs Program for Reversing Diabetes: The Scientifically Proven Method for Reversing Diabetes Without DrugsÔÇŁ www.pcrm.org

┼×imdi, bu makaleyi okuduktan sonra, kendinize doktorunuzun neden daha ├Ânce bunlardan hi├žbirinden bahsetmedi─čini soruyor olabilirsiniz. Ne yaz─▒k ki, d├╝nyan─▒n her yerinde doktorlar e─čitimlerinin bir par├žas─▒ olarak ├žok az beslenme e─čitimi al─▒yorlar veyahut hi├ž alm─▒yorlar. Ayr─▒ca, az ya─čl─▒ tam tah─▒llar─▒ i├žeren bitki bazl─▒ beslenme lehine ├žok b├╝y├╝k bilimsel kan─▒tlara ra─čmen, geleneksel t─▒p toplulu─ču hala sa─čl─▒kl─▒ beslenmeye ├žok az veya hi├ž vurgu yapan farmas├Âtik bir paradigmaya sabitlenmi┼čtir. Bu arada ise milyonlarca insan gereksiz yere ac─▒ ├žekiyor. O insanlardan biri olma.
Bilgilen ve vegan ol!

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Yazar biyografisi

Didem Varol, Kay─▒tl─▒ bir Diyetisyendir ve bu nedenle Ontario Diyetisyenler Koleji’ne kay─▒tl─▒d─▒r. Kanada, Montreal’deki McGill ├ťniversitesi’nden mezun oldu. Halen ─░stanbul’da ya┼č─▒yor ve kendi ├Âzel muayenehanesi olan Plantgevity Nutrition Solutions’─▒ y├Ânetiyor. Bundan ├Ânce, kronik hastal─▒klar─▒n ├Ânlenmesi alan─▒nda Halk Sa─čl─▒─č─▒ Diyetisyeni olarak Toronto Halk Sa─čl─▒─č─▒nda yakla┼č─▒k 10 y─▒l ├žal─▒┼čt─▒. T. Colin Campbell Center for Nutrition Studies & eCornell’den Bitki Bazl─▒ Beslenme Sertifikas─▒ alm─▒┼čt─▒r. Ayn─▒ zamanda Doktorlar Sorumlu T─▒p Komitesi taraf─▒ndan geli┼čtirilen kan─▒ta dayal─▒ beslenme ve pi┼čirme program─▒ olan ÔÇťYa┼čam ─░├žin G─▒daÔÇŁ E─čitmenidir.

Can a vegan diet prevent and potentially reverse type 2 diabetes?

The short answer is yes. The long answer is it must be done right. Read on to find out how.

The sugar myth and the root cause of type 2 diabetes

Many people, including health professionals, think sugar or carbohydrates cause diabetes and if we just avoided them, weÔÇÖd be fine. This is an over-simplified and, in fact, erroneous approach to a complicated disease. The root cause of diabetes is insulin resistance.

When we eat food, our digestive system breaks it down into individual nutrients, such as glucose, that get carried into our blood. From our blood, we need a hormone called insulin to transport glucose into our bodiesÔÇÖ cells where itÔÇÖs used as fuel for all of our bodily needs. The problem begins when insulin stops working very well and glucose, unable to enter the cells, accumulates in the blood. This is whatÔÇÖs called insulin resistance.

Here is a good analogy. Insulin is the key that unlocks the door and lets glucose into the house. Imagine you came home one day and someone shoved chewing gum into your lock. YouÔÇÖre trying to put your key in the keyhole, but you canÔÇÖt because of the obstruction from the gum. This is whatÔÇÖs going on inside your body when insulin resistance begins. Insulin canÔÇÖt perform its function because your cells are literally ÔÇťgummed upÔÇŁ with fat.

Addressing the root cause

Rather than merely addressing the symptom (high blood sugar) we would do better by addressing the root cause (insulin resistance). In terms of nutrition, the first goal should be to eliminate high-fat foods and/or an excess of calories overall (which in turn produces more fat in your body). If we reduce the fat in our diet, we literally ÔÇťclean outÔÇŁ the locks and insulin starts to work again.

The diet solution: low-fat whole-foods plant-based nutrition

WhatÔÇÖs in?

  • Vegetables
  • Fruits (yes, fruit!)
  • Whole grains
  • Beans
  • Nuts & seeds (in moderation)
  • Herbs & Spices

Most people are shocked about fruit. If you have diabetes, you might be thinking: ÔÇťif I eat an apple, my blood sugar will go upÔÇŁ. Now you may be right, yet the root cause of that high blood sugar reading is not the apple, but rather insulin resistance. Once we ÔÇťclean up the locksÔÇŁ, your body starts to normally metabolize healthy carbohydrate-rich foods like fruit and whole grains.┬á Remember that a high blood sugar reading is a symptom of diabetes, not the cause.

WhatÔÇÖs out?

  • Animal products of any kind because they are high in fat
    • Meat – red meat, chicken, fish
    • Eggs
    • Dairy foods – milk, cheese, yogurt, butter
  • Processed foods of any kind (animal or plant-based), examples include:
    • Processed meats (hot dogs, sausages, etc.)
    • Fried foods
    • Baked goods, snack foods
    • Liquid oils – even plant oils such as olive oil should be minimized and/or eliminated

The time is now

People with underlying conditions such as type 2 diabetes are much more likely to succumb to infectious diseases, like COVID-19.  There could be two reasons for this. Diabetes weakens the immune system, making it harder to fight the disease. Secondly, the virus seems to flourish in an environment of high blood glucose levels.

References and for more information

Check out these bestselling books for more information:

  • Mastering Diabetes written by the founders of masteringdiabetes.org
  • ÔÇťDr. Neal BarnardÔÇÖs Program for Reversing Diabetes: The Scientifically Proven Method for Reversing Diabetes Without DrugsÔÇŁ written by the founder of pcrm.org

Now, after having read this article, you may be asking yourself why your doctor hasnÔÇÖt mentioned any of this to you before. Sadly, doctors all over the world receive little to no nutrition education as part of their training. Also, despite the overwhelming scientific evidence in favor of low-fat whole-foods plant-based nutrition, the conventional medical community is still fixed in a pharmaceutical paradigm with little to no emphasis on healthy nutrition. In the meantime, millions of people needlessly suffer. DonÔÇÖt be one of those people.

Get informed and go vegan!

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Writer bio

Didem Varol is a Registered Dietitian and, as such, is registered with the College of Dietitians of Ontario. She is a graduate from McGill University in Montreal, Canada. She currently lives in Istanbul and runs her own private practice, Plantgevity Nutrition Solutions. Prior to that, she spent almost 10 years working at Toronto Public Health, as a Public Health Dietitian in the field of chronic disease prevention. She has completed a Plant-Based Nutrition Certificate from the T. Colin Campbell Center for Nutrition Studies & eCornell. She is also a ÔÇťFood For LifeÔÇŁ Instructor, which is an evidence-based nutrition and cooking program developed by the Physicians Committee for Responsible Medicine.

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