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connectionsYou aren’t alone on this journey! An important part ofthe Transformation 20 program is your ability toconnect with those going through the same process.Use this support to lean on others to keep you goingand accountable. Get advice and compare notes, andyou won’t be derailed.By purchasing this program you’ll also be able to jointhe private Dr. Fuhrman T20 Diabetes Facebook page,where you can interact with others following theTransformation 20 Diabetes program. It is a great place toshare tips, trade recipes and get inspired! Join now:www.facebook.com/groups/DrFuhrmanT20DiabetesIn addition, you also will receive a free, three-month GOLDMembership to DrFuhrman.com (see details on page50). You’ll have access to a wealth of health and nutritionresources, including a Health Tracker so you can monitoryour progress, the Nutritarian Recipe Database with morethan 1,500 recipes, and a dedicated Transformation 20Diabetes Community where you can post questions.shopping tipThe ingredients for all of the recipes in this plan areavailable at your favorite food markets. But it can be achallenge to find prepared foods, such as salad dressings,soups and condiments, that are made without added salt,sugar, oils and starches. You’ll find these products, as wellas multivitamins, supplements, books and media in ourshop at DrFuhrman.com.TestimonialAt 6’1’’ Scott was 270 pounds and was diagnosedwith type 2 diabetes. He had blood pressure of201/110, a blood glucose level of 385 with anHbA1C level of 11, and a cholesterol reading of270. To put it mildly, Scott was very ill. His doctorprescribed five different medicines. Desperate tohelp him, his wife started researching what Scottshould eat and she came across information onDr. Fuhrman’s Nutritarian Diet. Instead of fivemedicines to control his diabetes, Scott used theNutritarian diet to reverse his diabetes.Scott not only lost 60 pounds, but his high bloodpressure and diabetes are gone. Look at his newnumbers--blood pressure is now 107/78, bloodglucose of 83, HbA1C level of 5, and totalcholesterol of 130.“Dr. Fuhrman’s help has led me to a healthy lifestylethat is so wonderful for me and my wife,” Scott says.“Thanks, Dr. Fuhrman!”page 3 Dr. Fuhrman’s Transformation 20 Diabetes program www.DrFuhrman.com

why the NUTRITARIAN diet WORKSFOR TYPE 2DIABETESTreating type 2 diabetes with medication without changingyour diet is a failed approach. The majority of medicationsused to lower blood sugar place stress on your already-failingpancreas. In addition, these medications have serious sideeffects. Some increase the risk of kidney dysfunction, heartfailure, and cancer. Some also cause weight gain, and overtime, worsen diabetes. It’s a vicious cycle. As you gainweight, you become more insulin resistant, and you needmore medication. Your pancreas pushes to meet thesehigher insulin demands and eventually can’t. After that,you may need to take insulin, too.I developed the Nutritarian eating style to harness thebody’s tremendous power to heal itself through propernutrition. Many conventional diabetes diets rely on meatand other animal products as the major source of caloriesto keep glycemic effects down. This strategy has seriousdrawbacks. Those diets actually promote inflammationand oxidative stress and lead to weight gain, diabetes andheart disease.2-6 High animal-protein diets are linked tocancer and premature death.7, 8 Only a Nutritarian diet canfacilitate the dramatic — and permanent — weight loss yourbody needs to repair damaged cells caused by type 2diabetes and significantly improve your quality of life,giving you more energy and vitality. At the same time, aNutritarian diet lowers your risk of cancer.This program is nutrient dense and plant rich, utilizing lotsof whole plant foods like vegetables, mushrooms, beans,nuts, seeds and some fruit. These foods supply essentialmacronutrients (protein, carbohydrates and fat) and vitalmicronutrients (vitamins, phytochemicals and minerals).This way of eating maximizes your body’s natural ability toself-heal and repair. You will be eliminating foods that arecompletely empty of nutrients, such as sugar, sweeteners,white flour and processed foods.My recommendations call for eating larger quantities ofnutrient-rich foods and fewer foods with low nutritionalvalue. You will see that as you begin this way of eatingand your body responds to getting proper nutrition,your appetite for empty-calorie foods will decrease, yourdesire to overeat will be curtailed, and your craving forjunk foods will lessen.If you have tried other diets and failed, don’t despair.This program lessens and resolves food addictions andemotional overeating. It has worked time and again forthose in your shoes. And, don’t assume that good healthand an ideal weight are the result of genetics or luck. Thereality is that we bear responsibility for our own health andappearance through the dietary choices we make. Strictlyfollowing these meal plans makes it easy to realize successquickly, introduces you to some of the principles of theNutritarian eating style, and helps you to understand thatthis is not a one-time diet. It is a lifestyle — one that youcan successfully embrace.Nutritarian benefits: Reduce or Eliminate Type 2 Diabetes Medications in 20 Days Restore Insulin Sensitivity Lower Blood Glucose Numbers Improve Pancreatic Function Lose Weight – Often More Than 10 Pounds in 20 Days Lower Blood Pressure and Cholesterol Reverse Atherosclerosis (Blood Vessel Plaque) Establish New Eating Habits and Taste Preferences Regain Energy Protect Against Heart Disease, Stroke and Other Serious IllnessesDr. Fuhrman’s Transformation 20 Diabetes program www.DrFuhrman.com page 4

thebest &worstfoods for diabetesThe Best FoodsHigh-nutrient, low-glycemic-load (GL) foods are optimalfor people with diabetes, and these foods also help toprevent type 2 diabetes from developing in the first place.Green VegetablesLeafy greens, cruciferous and othergreen vegetables are the most importantfoods to focus on for diabetes reversaland prevention. Higher green vegetableconsumption is associated with lowerHbA1c levels.9Non-Green, Non-Starchy VegetablesMushrooms, onions, garlic, eggplant,peppers, tomatoes, cauliflower, and othernon-green, non-starchy vegetables havealmost no effect on blood glucose.Beans, Lentils, and other LegumesYour food choices can either prevent or promote insulinresistance and type 2 diabetes. As adults, we often like thefoods we were raised with best. But continuing to eat onlythe foods you are familiar with can be your downfall.My advice for your success is: Be a choosy eater, not apicky one. Research shows that it takes between eight tofifteen times of eating a new food to accept it as familiar.Taste is a learned pattern. Repeated exposure to a varietyof fruits and vegetables has been shown to increase ouracceptance and liking of them. So, if you find a food onthe ‘Best’ list that has you turning up your nose, give itanother try and keep trying.For now, I would like you to accept the notion that Iwill choose what you will eat, not you. It makes it easy,because the decision is made for you, and the results willamaze you. Over time, you will like these foods moreand more. Just keep on doing it, and soon you will belovin’ it.page 5 Dr. Fuhrman’s Transformation 20 Diabetes program www.DrFuhrman.comDue to their moderate protein and highfiber and resistant starch content, beansare the ideal carbohydrate and have alow glycemic load. They are also an idealweight-loss food, as our digestive system isunable to absorb all the calories in beans.10

Nuts and SeedsRefined GrainsRed and Processed MeatsDespite their high-fat content, nuts actuallypromote weight loss, are low in glycemicload, protect against heart disease, andhave anti-inflammatory effects that mayprevent insulin resistance.11Refined carbs like white rice, white pasta,and white bread are missing fiber, so theyraise blood glucose levels high and fast.In addition, cooked starchy foods alsocontain by-products that promote agingand diabetes complications.12, 13Several studies with large numbers ofparticipants confirm that the consumptionof meat increases the risk of diabetes andpremature death.3Low-Sugar Fresh FruitStick with low-sugar fruits such as berries,kiwi, oranges, pomegranate, and melon tominimize glycemic effects.The worst FoodsThese foods elevate blood glucose levels, reduce insulinsensitivity and elevate the risk for type 2 diabetes. Sadly,they are also the most common foods in our standardAmerican diet.Added SugarsSugar-sweetened beverages, fruit juices,honey, maple syrup, sugary processedfoods, and desserts promote hyperglycemiaand insulin resistance.12EggsFried FoodsPotato chips, French fries, doughnuts,and other fried starches are high-glycemic,high-calorie and low-nutrient foods which,because they are cooked at high temperatures, contain harmful byproducts.14There are clear links between eating eggsand an increased risk for diabetes andcardiovascular disease in people withdiabetes. Eggs and diabetes are not agood mix; they increase the risk of deathin diabetics. 16-18Trans Fats, Margarine and ButterTrans-fat foods such as margarine,shortening, fast food and processedbaked goods increase cardiovascular riskand reduce insulin sensitivity, leading toelevated glucose and insulin levels.15Even using non-trans-fat margarinesand real butter regularly increase insulinresistance, making it almost impossible tocontrol your diabetes.Be a choosy eater,not a picky one.Dr. Fuhrman’s Transformation 20 Diabetes program www.DrFuhrman.com page 6

the importance ofGLYCEMICloadWhat is Glycemic Load?Glycemic load is a term used to describe the ability of afood to raise blood glucose (sugar).Carbohydrates are complex sugar molecules in foodsthat the body breaks down into its simplest form, calledglucose. The composition of the food determines howeasily the carbohydrates are digested and absorbed intothe bloodstream.What is Glycemic Index?Since not all carbohydrates are digested or absorbedat the same rate, the glycemic index (GI) is a relativeranking of carbohydrate in foods according to how theyaffect blood glucose levels. Foods whose sugar moleculesenter the bloodstream more slowly have a lower GI thanfoods whose sugar molecules enter the bloodstream morequickly. Low GI foods are more slowly digested, absorbedand metabolized, and cause a lower and slower rise inblood glucose and, therefore, insulin levels. Foods thatcontain large amounts of fiber, resistant starch, and slowlydigestible starch have low GIs, as they take a longer timeto be absorbed.The Importance of Glycemic LoadKnowing the glycemic load of a certain food is a morevaluable marker for those with diabetes than knowing afood’s glycemic index. That’s because glycemic load is ameasure of both the quality (the GI value) and the quantity(grams per serving) of a carbohydrate in a meal. It’s themore practical number because it considers the amountof food eaten in a serving as well as how fast the sugar inthe meal will enter the bloodstream. A food’s glycemicload is determined by multiplying its glycemic index by theamount of carbohydrate the food contains in each servingand dividing by 100. GL is a useful number for comparingtypical serving sizes of different foods.page 7 Dr. Fuhrman’s Transformation 20 Diabetes program www.DrFuhrman.comThe Glycemic Load ofCommon FoodsThis table makes it easy to understand why Irecommend using beans as the major carbohydratesource – instead of potatoes, bread, white rice, and pasta.Food (serving size)Glycemic Load (GL)19HIGH GL FOODS: 20 or greaterWhite potato (1 medium baked)White rice (1 cup cooked)White pasta (1 cup cooked)White flour bagel (1, 3.5-inch diameter)Chocolate cake (1/10 box cake mix 2T frosting)White bread (2 slices)292624242020INTERMEDIATE GL FOODS: 11-19Raisins (1/4 cup)Corn (1 cup cooked)Whole wheat bread (2 slices)Black rice (1 cup cooked)Grapes (1 cup)Sweet potato (1 medium baked)Rolled oats (1 cup cooked)Mango (1 cup)Whole wheat berries/kernels (1 cup cooked)191818151414131111LOW GL FOODS: 10 or lessLentils (1 cup)Apple (1 medium)Kiwi (2 medium)Green peas (1 cup cooked)Butternut squash (1 cup cooked)Kidney beans (1 cup)Blueberries (1 cup)Black beans (1 cup)Watermelon (1 cup)Orange (1 medium)Carrots (1 cup cooked)Carrots (1 cup raw)Cashews (1 ounce)Strawberries (1 Negligible

FREQUENTLYaskedquestionsIs coffee good or bad for me if I havediabetes?The research on coffee is still unclear. Caffeinein the short term is known to impair insulinsensitivity (the body’s normal response to insulin) andincrease blood glucose.20 However, some studies haveactually linked coffee drinking to a lower risk of diabetes.21This may be because the antioxidants in coffee providesome benefits, especially to people eating an overalllow-antioxidant diet. For all people, caffeine isproblematic because it is a stimulant. It allows you toget by on inadequate sleep and often increases appetite,which might hinder weight loss. Drinking one cup ofcoffee a day most likely will not interfere with yourhealth goals, but if you rely on several cups a day tokeep you awake, what you really need is sleep.How do I eat at a restaurant on this plan?Dining out can be challenging, but works wellwhen you plan ahead. Check menus ahead oftime, and find restaurants that have healthfuloptions. For breakfast, most places will have oatmealand fresh fruit. For lunch and dinner, scan the menu forlarge, entree-size salads. Ask for the dressing on the sideand use only a small amount, or ask for lemon juice orvinegar instead. Look at a restaurant’s side dishes forwhat vegetables they offer; include the vegetables that areoffered with their animal-product meals. Then, pick theones you like the most and request a meal out of them.Always stress not to add salt and, if possible, no oil. Afterdoing some research and trying places out, you will get toknow the restaurants in your area that will accommodateyour dietary needs.Dr. Fuhrman’s Transformation 20 Diabetes program www.DrFuhrman.com page 8

Does vinegar reduce blood sugar?Yes. Consuming vinegar with a meal hasbeen shown to reduce the increase in bloodglucose after the meal.22 Use vinegar in yoursalad dressings to get this benefit at lunch and dinner.Fruit has sugar. Shouldn’t I avoid it?Naturally sweet fruits aren’t off-limits – theyprovide many valuable phytochemicals. Infact, higher fresh fruit intake is associatedwith a lower risk of type 2 diabetes.23However, there are guidelines:1. Most often choose fruits that are lower in sugar andhave plenty of fiber to slow the absorption of that sugar;these include berries, pomegranate, kiwi, oranges, tartapples and melon.2. Limit fruit to five servings daily, one of which shouldbe some type of berries.Does the Transformation 20 Diabetes planhave to be all or nothing?No, but the benefits you get out of this planwill be proportional to the effort you put in.If you follow the plan half the time, you can expectonly half the benefit. From my more than 25 years ofexperience with patients, I have concluded that it ismuch more difficult to do this program 80 or 90 percentof the time because the constant decision-making isstressful. When you go all the way and make a fullcommitment, it is so much easier, and the resultsare outstanding.Will I be hungry?You will probably feel unwell at first, asyour body’s detoxification processes are working. Icall this experience toxic hunger, and it will usuallydisappear within the first week. It is analogous towithdrawal from caffeine, and the physical feelingsinclude lightheadedness, fatigue, headaches, shakinessand irritability.While detoxing, you may also have some digestive discomfort, such as bloating or gas, as your body adjuststo this high-fiber diet. You can minimize the discomfortby chewing better, and eating beans in smaller amounts(adding more over time), and, in the beginning, eatingmore vegetables cooked and a smaller amount raw.Gradually increase the raw vegetable portions anddecrease the cooked amount.If I slip up one day, should I start over fromthe beginning or pick up where I left off?Pick up where you left off. The most importantthing is not to let one off day derail you fromyour goals.How can I do this plan if I don’t have enoughtime to cook?Nutritarian meals can be quick and easywhen you are busy, or complex gourmetcuisine when you have the time to spend in thekitchen. These recipes and meal plans are examplesof some great-tasting meals, but you can keep to theTransformation 20 guidelines and make simpler meals.One of the simplest Nutritarian meals is raw vegetablesdipped in low-salt hummus. For another quick meal,top prewashed mixed greens with shredded cabbage orpage 9 Dr. Fuhrman’s Transformation 20 Diabetes program www.DrFuhrman.comcut-up broccoli and canned beans. Then, mash (witha fork) a bit of nut butter with a flavored vinegar orlemon juice and mix until creamy and use this as thedressing to the salad. Finish the meal with a piece offruit, or cut up the fruit and add it to the salad.Is controlling my blood sugar with dietreally different from controlling itwith medication?Yes. Just lowering blood sugar with medication does not curtail the damage. If you don’t changeyour diet, your diabetes will more than likely get worsewith worsening complications. To stop the damagethat diabetes causes, your weight has to normalize andyour insulin resistance has to improve. Many of theunderlying causes of diabetic complications, whichare the same underlying causes of heart disease andcancer, will continue. Like almost all heart diseaseand most cancers, type 2 diabetes is a food-borneillness, and the only way to discontinue the harm itcauses is by stopping what caused it in the first place.By addressing diabetes with a Nutritarian diet, younot only control your blood glucose, you ingest anticancer compounds, prevent or counteract oxidativedamage, produce more anti-inflammatory compounds,reduce blood pressure and cholesterol, and improveyour overall health. For most type 2 diabetics, thismeans no more medication is needed as blood sugaris normalized, and for type 1 diabetics, less insulin isneeded because a Nutritarian diet produces a morestable blood sugar.

Won’t a glass of wine every day be goodfor my heart?Although there have been studies that showwine having some health benefits, that wouldonly be for the person eating the unhealthfulStandard American diet. For example, alcohol interfereswith the body’s blood-clotting mechanisms, and this isonly a benefit in those who have an abnormally high riskof clotting from eating unhealthfully.24 Although redwine does contain some flavonoids and the antioxidantresveratrol, adding alcoholic beverages to a healthful,antioxidant-rich diet will not provide any further benefit.It

Dr. Fuhrman’s Transformation 20 Diabetes program www.DrFuhrman.com page 2 . book is one that I have used successfully with thousands . your progress, the Nutritarian Recipe Database with m