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The Physicians Committee



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Nutrition CME: Free CME classes for health care professionals


The Vegan Diet How-To Guide for Diabetes

Step 5. Volumetrics

Here is an optional step that can help with weight control. It was pioneered by Barbara Rolls, a researcher at Penn State University. The idea is to eat foods that have fewer calories than grams per serving. Take a look at the label from a package of carrots below. There are 45 calories per 85 grams of food. Since 45 is a smaller number than 85, this means the food is a high-volume, low-calorie food.

nutrition facts

Try adding lots of soups, salads, and foods cooked in water (like oatmeal) to your daily diet. These “heavy” foods will make you fill up without taking in a lot of calories.

salad and oatmeal



Step 1: A Vegan Diet: Avoiding Animal Products

Step 2: Avoiding Added Vegetable Oils

Step 3: Low Glycemic Index

Step 4: Go High-Fiber

Step 5: Volumetrics

Step 6: Focus on the New Four Food Groups

Meal Suggestions

General Tips

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