Daphne Miller, M.D. and author of the soon to be released The Jungle Effect, writes that indigenous foods, or native plants, vegetables, and fruits, are the natural prescription solution and even prevention for type 2 diabetes.  Past studies of Pacific Islanders and Australian Aborigines have shown that when these peoples eliminated their own native diets, for the Western high carb diet, they quickly developed pre-diabetes or full-blown diabetes.  Indigenous diets include nuts, roots, and seeds like cheeky yam, black bean seed, and bush onion.  Others you may be more familiar with: quinoa, barley kernels, cracked wheat (bulgur), steel-cut oats, and millet. 

Further testing of the indigenous foods showed that they were difficult to break apart and digest.  Blood sugar and insulin levels rose more slowly after eating these foods, whereas Western carbs --refined flour, sugar, pasta, mass-produced corn, white rice--digest quickly, rapidly raising blood sugar and insulin, leading to diabetes.

In this FirstLook feature of The Jungle Effect: A Doctor Discovers the Healthiest Diets from Around the World--Why They Work and How to Bring Them Home, Dr. Miller gives five reasons why slow release indigenous foods are antidiabetic:

* Slow-release foods are slowly digested--keeping blood sugar and insulin levels lower.

* Slow-release foods are fiber-rich--extending satiety, decreasing the desire for fast-release snacks (donuts, candy, etc..)

* Slow-release foods are nutrient-rich--unrefined grains have not lost their vitamin and mineral properties from the refining process.  For example, white flour retains only 15% of its magnesium content after the refining.  Dr. Miller writes that "Low-blood magnesium levels are linked to insulin resistance, poor blood sugar control, and diabetic complications."

* Slow-release foods are free of bad fats--saturated, partially hydrogenated, omega 6.  Instead they contain stanols and sterols, healthy plant fats, which lower triglycerides.

* Slow-release foods have unique antidiabetic capabilities. Some specific indigenous foods cause sensitivity to insulin--some herbs, spices, and the prickly pear cactus.

A wonderful example of a slow-release meal is the corn tortilla, filled with beans, accompanied by squash, jicama, herbs, spices (cinnamon, pepper, cumin, coriander), and nopales (prickly pear cactus). 

First, purchase or make tortillas that have 3 grams minimum of fiber each, have been treated with lime, are organic (if possible), and are free from hydrogenated fat and preservatives.

If you have a choice, cook your own beans.  They are usually fresher, cheaper, tastier, less salty, and digest more slowly than the canned varieties.

Squashes, both the hard winter types and summer varieties, have been eaten in the Americas for several thousand years, says Dr. Miller.  They are chock full of vitamins, minerals, and fiber.

Jicama, easily peeled and eaten raw, can be sliced into small slices and dressed in lime juice and chili powder.

Look for the prickly pear in Latino/Hispanic/Middle Eastern markets. Stick to small, tender, and bright green ones.

BackStory: "In the past 70 years, the prevalence of type 2 diabetes in the United States has increased over 700 percent, and the disease is slowly affecting younger and younger populations.  While this is the case with people of all ethnicities, the most dramatic rise has been experienced by Latinos, Asian Americans, Native Americans, and African Americans.  Furthermore, recent statistics have shown that diabetes is now taking center stage as one of the greatest health issues worldwide."--Dr. Daphne Miller

Daphne Miller, M.D. traveled around the world investigating the diets of many native peoples.  She is a board certified family physician in private practice in San Francisco and an associate professor at the University of California, where she teaches nutrition and integrative medicine.

The Jungle Effect--I highly encourage you to read this book for better insight on your diet and health.--Kelly Jad'on

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