DR NANDIT A SHAH

REVERSING DIABETES IN 21 DAYS

A nutrition-based appr oach to diabetes and related problems

Founder-Director, Sharan India

PENGUIN BOOKS
 Contents

Introduction
How to Read This Book

PART I: DIABETES IS REVERSIBLE

1. What Is Diabetes?
2. The Body’s Remarkable Power to Heal
3. Why It’s Important to Reverse Diabetes: The Dreaded
Complications
4. If Diabetes Can Really Be Reversed, Why Isn’t Everyone Doing It?

PART II: CAUSES AND EVIDENCES

5. The Real Causes of Diabetes

6. The Evidence: Scientific Studies

PART III: NUTRITION FACTS

7. Why the Foods We Eat Are Making Us Sick

8. The Natural Diet for Human Beings: The Logic of Plant Foods and
Whole Foods
9. Nutrition Facts

PART IV: DIETARY CHANGES AND CHALLENGES

10. Dairy
11. Meat, Fish, Chicken, Eggs
12. Oil, Ghee and Other Fats
13. Sugar
14. Refined and Processed Foods
15. Tea and Coffee
16. Hormone Disruptors
17. Alcohol, Smoking, Drugs
18. How to Sustain This Lifestyle: Overcoming the Challenges

PART V: PRACTICAL PROCESSES

19. Setting Goals

20. Preparing the Kitchen
21. Planning a Menu
22. Cooking Techniques and Sample Recipes
23. Handling Stress
24. Exercise
25. Winning Social Support

PART VI: MEDICAL CONSIDERATIONS

26. Laboratory Tests

27. Regular Glucometer Checks
28. Reducing Medications
29. Associated Diseases and Medications
30. Troubleshooting
Epilogue
Notes
SHARAN and How We Can Support You
A Note on the Author
Acknowledgements
Follow Penguin
Copyright
To the people with diabetes in India and all over the world, whose health is
in their hands whether they know it yet or not. May this book change their
lives for the better.
 Introduction

64.5 million.

That’s the number of people with diabetes in India as of today, according

to a recent Lancet study.1 Shocking, isn’t it? In fact, India is only second to
China in the ranking for the highest number of diabetics in the world.
In 1981, the year I became a doctor, diabetes affected 5 per cent of the
adult population in India. By the time I completed thirty-four years of
practice, this figure had soared to over 30 per cent! As a young doctor, I
would see patients getting diabetes at the age of fifty or older and
complications came much later. But now, being diagnosed with diabetes in
the teens is not rare, and diabetes-related problems such as metabolic
syndrome, hypertension, hypothyroidism, polycystic ovarian disease,
weight gain—and dreaded ones like kidney failure and retinopathy—are
more common than ever before.
Even doctors are not exempt from it. After my graduation, I volunteered
with our family doctor, who was my teacher and mentor––my inspiration.
Both he and his wife had diabetes and, as time went by, both suffered from
serious complications as a result of it. The doctor finally died from the
dreadful disease and his wife developed gangrene and lost some fingers. I
saw them avoiding rice and sugar but eating plenty of fried foods like sev,
erroneously believing that these foods were high in protein. This was
despite the fact that they were under the care of the best diabetologist in
Mumbai. But at that time, no one seemed to know better.
Today there are many doctors who suffer from diabetes. This is ironic.
We are getting treatment from people who are sick themselves!
Most diabetics find themselves on the road to gradual weight gain,
slowly rising blood sugar levels and higher doses of medication. Going to
the doctor usually means bad news because the number of prescribed
medicines keeps increasing with every visit. It often looks as if there is no
way out. Despite controlling blood sugar levels with diet and medication,
most of them end up suffering from a variety of dreaded complications
like neuropathy, loss of vision, kidney failure, heart attack and gangrene.
Contrary to what you hear, there is a cure for diabetes. But to solve any
problem, we must first understand the cause—and then remove it. The
cause of diabetes is not lack of medication. The cause of diabetes is not
sugar and carbohydrates. The cause of diabetes is insulin resistance and/or
lack of insulin. Hence, the usual advice that most diabetics follow of
cutting down carbohydrates and sugar and taking more medication does
not work. We need to address the cause, first and foremost.
If we can put our finger on the cause of insulin resistance and lack of
insulin, diabetes can be prevented and reversed. This book aims to assist
you with this by identifying the causes of the disease. And the good news
is that anyone can do it.
Reversing diabetes and related lifestyle diseases means freedom from
medications and repeated visits to the lab. Blood glucose values that
would keep rising month after month begin to fall within days or weeks.
Spiralling doses of medication come down too. Reducing medications as
the body heals, one at a time, can result in perfect lab reports and near-
perfect health in a short time. Depending on the age of the patient,
duration of the illness, level of control and number of medications, this
could take anywhere from a few days to a year in most cases.
Over years of clinical practice, it became clear to me that every single
case of diabetes (whether type 1 or type 2) has the potential to improve.
The methodology in this book is not new and is based on scientific
evidence. It has been used and tested by doctors all over the world who
have been teaching their patients to reverse diabetes.
I have conducted to date 150 seminars where more than 5000
participants have learnt that they can be free of the disease. I have trained
fourteen doctors and nine health coaches and nutritionists who are now
teaching others. In every case where the guidelines are put into practice,
positive results ensue. I have also conducted eight twenty-one-day disease-
reversal retreats, residential programmes where participants experience
the magical healing powers of their own bodies and see the evidence
through repeated lab tests.
The idea to do a diabetes reversal programme arose out of a desire to
challenge the common myth propagated by doctors that diabetes cannot be
cured. So when I was invited by C.B. Ramkumar in May 2010 to conduct
my very first twenty-one-day diabetes reversal programme at his beautiful
Our Native Village eco resort in Bengaluru, I jumped at the idea. This
programme was based on Dr Neal Barnard’s book, Dr Neal Barnard’s
Program for Reversing Diabetes, which in turn is based on research
evidence and clinical trials. My team and I designed a programme for
diabetics of both genders to show them how quickly their blood sugar
levels could be brought down if they embarked upon a whole-food, plant-
based diet for twenty-one days.
We had twenty-one men and women—aged between twenty-nine and
seventy-two—participating in the retreat. The youngest participant was a
twenty-nine-year-old type 1 diabetic. The oldest was a seventy-two-year-
old type 2 diabetic. With the exception of two participants who had type 1
diabetes, the rest of the group had type 2. Apart from diabetes, most of
them also suffered from other health issues such as high blood pressure,
obesity, depression, sleeplessness, migraine, acidity and constipation. All
the participants were on medication for many or all of their problems.
They were people from different parts of India, with varied backgrounds.
They were yoga teachers, professionals, people who led sedentary
lifestyles and those who exercised regularly.
On the very first day of the programme, we conducted an array of
laboratory investigations, including tests for the heart, kidneys, liver,
thyroid, and a check for vitamin B12 and vitamin D.
The logic of the twenty-one-day programme was that these are lifestyle
diseases and it takes at least twenty-one days to change a habit. Our taste
buds change every twenty-one days. So if we can keep off something we
love, which is bad for us, for three weeks, the chances are that it will be
easier to break the habit.
This process was made easy because we served delicious buffet meals
with no calorie counting. Since the food was good, and plentiful, any
scepticism or apprehension that the participants had before starting the
programme vanished as they all got better.
Two of our participants had been walking 10 km a day as a daily habit,
and another two were yoga teachers, despite which they had diabetes. All
of them had their blood sugar levels brought down during the course of our
programme, and, to a large extent, their medications. Besides feeling
better, the patients could see concrete results in the lab tests done at the
end of the programme.
This helped me understand that almost anyone can be helped through
this method; diabetes and its associated health problems can be reversed in
a short time. There was no going back after this.
While some of these people managed to sustain their lifestyle changes,
others did not. Lifestyle changes are difficult because we always feel the
need to be like others. Over the years I have learnt more about helping
people maintain their lifestyle change. I believe it’s easier today than ever
with so many alternatives available and with more and more people doing
it all over India and the world. I will share with you ways to motivate
yourself to stay on track. It’s almost like starting to exercise. There is a
chance that after several weeks, months or years you may give up. It can
always be done again, and the knowledge of how to do it will not go away.
However, we always tend to procrastinate when it comes to starting again,
till it’s too late. It’s better to do as much as you can in a sustainable way
and always keep on improving it.
Although many books have been written about reversing diabetes
before, notably Dr Neal Barnard’s Program for Reversing Diabetes and
There Is a Cure for Diabetes by Gabriel Cousens, this book aims to help
the average Indian succeed in this journey by taking into account Indian
customs, tastes and thought processes, with a comprehensive step-by-step
approach that is easy to follow. And while any lifestyle change is difficult,
here I attempt to make it as simple as possible.
As it takes twenty-one days to change a habit, if you stick to the
programme for at least three weeks or better still, a month, you, like many
others before you, may be reluctant to go back to your old, disease-causing
lifestyle. You will feel so good and will find the new food even more
delicious than what you have been used to.
This book covers:

The cause of the rise in diabetes in India and the world.

How to get rid of diabetes and related illnesses.
How to cook in a way that heals.
How to manage social situations, while travelling or while eating
out, and stick to your healing foods when others eat differently.
How to test and reduce medications when required with the help of
doctors.
How to supplement, if needed.
How to make the changes in a sustainable way to keep the results
for a lifetime.
How to handle stress, one of the major causes of diabetes.
How to eat and live mindfully.

It’s interspersed with testimonials, stories and real-life experiences of past

participants to bring the process to life. This book will be of help to
patients, nutritionists and doctors alike.
It is my wish that my country, India, becomes diabetes-free. Every
person that reverses diabetes will most likely inspire others to heal
themselves too. You, dear reader, have an important role to play, first in
changing your own health destiny and, finally, that of our society.
This book offers you a safe space where all the challenges you are likely
to face on your journey to reverse diabetes will be addressed. Reaching
here is the first step on that road to recovery.
 How to Read This Book

Part I is a general introduction to diabetes where you will not only learn
about the disease, its kinds and causes but also the complications that arise
from it and certain common myths associated with it.
In Chapter 1, you will learn what diabetes really is, as well as the
difference between type 1 and type 2 diabetes.
Chapter 2 shows you how your body is your own best doctor most of the
time. It will take you through some of the most common myths that are
responsible for making us sick.
Chapter 3 helps you understand why it’s important to reverse diabetes
and the complications that arise from it.
Chapter 4 attempts to answer two basic questions—one, if diabetes is
reversible, then why isn’t everyone doing it? Two, and more importantly, if
it can be easily prevented, why is it growing at such an alarming rate?

Part II focuses on causes and evidences that will help in understanding

diabetes better.
Chapter 5 divulges the real causes of the disease and how seriously they
affect our body.
Chapter 6 looks at scientific evidences from around the world to show
you that diabetes can indeed be reversed.

Part III looks at nutrition facts.

Chapter 7 makes us pause and think about why the foods we eat are
making us sick. It explains how we are drifting far from what nature meant
us to eat and happily eating processed and chemically grown foods
designed to tempt us and make us eat more.
Chapter 8 explains the logic of plant foods and whole foods. Here, we
take a look at some of the anatomical and physiological characteristics and
habits of our species to understand why a plant-based diet is most
appropriate for us humans.
Chapter 9 will arm you with all the answers to satisfy yourself and to
also explain to your friends and relatives––maybe even your doctor––
when they ask you questions like, ‘Where will I get my proteins on a
plant-based diet?’, ‘If I don’t have milk, will I be calcium deficient?’ and
so on.

In Part IV, you will learn how to slowly bring about changes in your diet.
Chapter 10 will debunk the whole dairy myth once and for all. In this
chapter, you will learn how dairy is the biggest contributor to type 1 and
type 2 diabetes.
Chapter 11 will give you enough reasons to avoid animal products for
health and environmental reasons.
Chapter 12 explains fats and how they are the main cause of type 2
diabetes, second only to dairy.
In Chapter 13, you will learn why sugar is bad for you and how it is
actually a chemical and not a food.
Chapter 14 shows you why we should avoid all refined and processed
foods and what the healthier alternatives to it are.
Chapter 15 explains why beverages like tea and coffee need to be
avoided and what you can do to free yourself from these addictions.
Insulin is a hormone, making diabetes a hormonal problem. Chapter 16
will take you through the biggest hormone disruptors, the causes of all
hormonal problems.
Chapter 17 lays emphasis on temperance, the ill effects of the
consumption of alcohol, drugs and tobacco and how you can let go of
habits that are not serving your best interests.
Chapter 18 helps you overcome the challenges of changing habits and
shows you how you can sustainably adopt this lifestyle in a way that you
will never want to go back to your previous ways of living and eating.

Part V involves practical processes.

 Chapter 19 will help you set realistic goals and targets.
In Chapter 20, learn how to prepare the kitchen and make your cooking
and dining experience at home more enjoyable.
Chapter 21 helps you plan a menu by giving you a set of guidelines.
Chapter 22 gives you oil-free cooking techniques and delicious sample
recipes that you can try yourself.
Chapter 23 shows the connection between stress and diet and how to
reduce it so that you can get rid of diabetes and other health problems.
Chapter 24 shows why exercise is important not just to reduce blood
sugar levels but also for general well-being.
Chapter 25 explains how you can win social support during your journey
to health.

Part VI highlights certain medical considerations you have to keep in

mind.
Chapter 26 explains the importance of laboratory tests and gives you a
list of essential tests that has to be done before you start this plan.
Chapter 27 will show you why regular glucometer checks are important
to reduce medications and free yourself from the disease.
Chapter 28 talks about medications and how they can be reduced as you
follow our programme.
Chapter 29 takes you through associated diseases, which will also be
addressed by this programme. After all, all these illnesses are connected.
Finally, if you have reached a plateau or are not getting the results you
desire, Chapter 30 on troubleshooting will show you how you can improve
to get the desired results.
Turn the page, and let the healing begin!
 PART I

DIABETES IS REVERSIBLE
 1
What Is Diabetes?

Before embarking on an action plan, let’s first understand what diabetes

really is. It is a disease that affects the body’s ability to produce or use the
hormone insulin. When your body turns the food you eat into energy (also
called sugar or glucose), insulin acts as a ‘key’ to help transport this to the
cells. If you produce little or no insulin, or are insulin-resistant, too much
sugar remains in your blood.
A diabetic person’s blood sugar level will be higher than that of a
relatively healthy person. Ideally, the fasting blood sugar should be around
80 mg/dL (4.4 mmol/L) and the blood sugar two hours after a meal should
be around 120 mg/dL (6.7 mmol/L). Milligrams per decilitre is a unit of
measure that shows the concentration of a substance in a specific amount
of fluid. For our purposes, let us say that if the blood sugar is less than or
equal to120 mg/dL at any given time during the day, diabetes does not
exist.

Sugar Metabolism

The carbohydrates we eat are broken down into simple sugars like glucose
through the process of digestion. This glucose can then enter the
bloodstream. Under normal conditions, whenever the sugar levels in our
blood rise, a signal is sent to the pancreas to release insulin. This hormone
acts like a key that triggers the insulin receptors in the cells, allowing
sugar to enter the cell. The higher the level of sugar in the blood, the
higher will be the amount of insulin released by the pancreas.
Sugar (glucose) is the form of energy that our cells can use. It is the
food for the cell, without which the cells cannot function. As you can
imagine, our muscle cells need plenty of energy for day-to-day
movements. In case the sugar is not fully utilized by the cell, the cell
converts it into fat, which can then be stored for a ‘rainy day’, i.e., a day of
starvation.
Understanding diabetes starts with knowing the difference between type
1 and type 2 diabetes. Currently 85–90 per cent of diabetics are type 2
diabetics. In these cases, the treatment is usually started with medicines
rather than insulin.

Type 2 Diabetes

If the amount of fat increases within the cells, it stands to reason that the
cells do not require any more sugar, because it already has plenty of
energy stored. Therefore, the fat within the muscle cells prevent more
sugar from entering by making the cells insulin-resistant.
If we continue to eat sugar, or carbohydrates (which break down into
sugar), this excess sugar now remains in the bloodstream, causing a rise in
the blood sugar levels. In order to remove this excess glucose, our thirst
increases, so that the water we drink can dilute the glucose. This is then
filtered by the kidneys and thrown out.
In order to use the accumulated fat in the muscle cells, the cell must
spend some energy to reconvert the fat back to sugar so that it can be used.
The only form of energy that a cell can use is sugar or, to be precise,
glucose.
So when fat in the muscle cell rises, it becomes resistant to insulin,
thereby causing the blood sugar level to rise. This is called type 2 diabetes.
Whenever we eat simple refined sugars or carbohydrates, such as sugar,
white flour, jaggery or even fruit juice, the glucose easily goes straight
into the bloodstream, causing the blood sugar level to rise. This in turn
causes a spike in the insulin level. The insulin now causes the sugar to
enter the cells and the blood sugar level falls suddenly. When the blood
sugar is low, we feel hungry. Therefore, sugar is an appetizer and increases
hunger. Sugars or refined carbohydrates are considered high glycaemic
index foods because they cause a spike in the blood sugar level.
Whenever we eat complex carbohydrates, such as fruit, dried fruits like
dates, whole wheat, whole rice or vegetables, it takes time to digest––the
fibre holds the sugars and so the sugar enters the bloodstream slowly.
Foods like these are called low glycaemic index foods. Interestingly, fruit
and dried fruits such as dates and raisins, despite being sweet, don’t cause
such spikes in the blood sugar levels because they are filled with fibre!
To sum up, type 2 diabetes is mainly the result of insulin resistance.
And the cause of this is largely the fat inside the muscle cell.
It follows that in this type of diabetes blood sugars can be controlled, at
least initially, with medicines that stimulate the pancreas to produce more
insulin, making up for the insulin resistance, or with those that reduce the
insulin resistance, decrease absorption of carbs or help excrete more sugar.
But in the long term, because of increased accumulation of fat in the cells
through this very process, medicines fail to cure!

Type 1 Diabetes

Type 1 diabetes, on the other hand, is caused by a lack of insulin. If the

pancreas fails to produce insulin, then the sugar or carbohydrate consumed
ends up as glucose in the bloodstream. This glucose cannot enter the cells
because insulin is lacking, resulting in high blood sugar. The cells in the
body, as a result, lack the energy they need.
Type 1 diabetes is, therefore, treated with insulin.

Symptoms of Diabetes

The classical symptoms of diabetes are:

Weakness, primarily because glucose is not being used by the

cells, resulting in lack of energy.
 Increased thirst, because water is required to dilute the excess
glucose in the bloodstream.
Increased urination, because all the excess water has to be thrown
out.

Diagnosis

The diagnosis of diabetes is simple. Along with the symptoms listed

above, non-healing wounds, frequent infections and sudden weight loss are
tell-tale signs. High blood sugar levels, both fasting and two hours after a
meal when not on medications, give the diagnosis away. HbA1c––or
glycosylated insulin—gives us an indicator of the control over a period of
three months.
The reason we are so concerned about reversing diabetes is its dreaded
complications. We will see more about these in later chapters. But the
good news is that type 2 diabetes can be reversed by understanding the
cause and removing it. Most people with type 1 diabetes will be able to
reduce their insulin doses, improve their overall health and over a period
of time, many, but not all, will be able to stop their insulin intake as the
pancreas heals.
Now that we have understood the basics of diabetes and its cause, let’s
look at the healing power of the body.
 2
The Body’s Remarkable Power to Heal

How often do you notice a wall clock that ticks away? It is something we
take for granted, until of course, it malfunctions and stops working
properly.
It’s the same case with our body. Since it’s so good at healing itself, we
seldom notice it working round the clock. The only time we become aware
of it is when it ‘fails’ and we fall sick. Then, instead of being grateful that
it has kept us healthy all this while, we start to complain that it is sick and
rush to take medicines to fix it.
In reality, our body is a master healer that constantly fights diseases. It’s
really our own best doctor most of the time. It is the first to tell us when
something is wrong through discomfort or symptoms. But we have been
conditioned to think that sickness and symptoms are bad. We try to get rid
of them. We don’t realize that it’s just our body telling us to change
something so that it can function correctly.
Let’s take the simple example of a fever. When we have an infection,
our body raises its temperature so that the bacteria cannot multiply––just
as we boil water to destroy the germs in it. Fever is a sign of your immune
system working properly. At this stage our body usually tells us what to do
to get well. We feel tired and sometimes thirsty and our appetite decreases.
The best remedy is to listen to the instructions––rest in bed and drink
plenty of water. Most fevers will go away on their own in a day or two
with proper rest. What we often do, though, is take medicines to bring
down the fever. The result? The bacteria multiplies and then we need an
antibiotic!
 Healing requires a shift in consciousness, from listening to the outer
world to listening to our body. From wanting to eat and live the way our
society tends to, to eating and living the way we were designed to.
Animals in nature do not suffer the huge pandemics of lifestyle diseases
that we do because they eat and live the way they were designed to. We
humans eat anything that is made to look good or taste good. We are
taught to eat by a food industry whose only motive is to sell more. A lie
repeated often enough becomes accepted as truth. Yet if we stop to think or
even look at parallels in the animal kingdom, we would understand where
we are going wrong.
Let us begin by looking at some myths that may be making us sick.

Myth #1 Bacteria Are Bad

Fact: We often think of bacteria or germs as harmful. No wonder we want

to get rid of them! This view is further solidified by all the advertisements
selling us products to fight those bacteria and germs. We are so convinced
that they are bad that it is easy to overlook their importance in keeping us
healthy.
In our misguided rush to sanitize our environment, we have become
consumers of products that wage a war against microbes. We prefer
drinking water where all the microbes have been destroyed by chlorination
or irradiation. Although chlorine may get rid of harmful bacteria, it also
prevents us from developing immunity towards them. If a lack of
immunity was our only concern, it may be a small matter. But chlorine is
also a known carcinogen (a substance that causes cancer). So while
chlorine may save us from curable infections, we might be making
ourselves vulnerable to serious, perhaps incurable, problems like cancer in
the future. Today most urban tap water is chlorinated.
In reality, we live in symbiosis with bacteria. After a course of
antibiotics you may have noticed weakness, lack of energy and
indigestion. This is because although the antibiotic kills the bad bacteria,
it also kills the good ones that reside in the intestine and help digestion
and assimilation. We need to use these much more judiciously.
Bleaches, disinfectants, phenyls, toilet cleaners, pesticides, detergents
and other chemicals that we routinely use at home may be acting against
us. We will see later how these are one of the causes of diabetes too. It’s
hard to imagine life, even survival, without these everyday substances.
However we must remember that the entire animal kingdom has survived
for centuries without them and they are clearly healthier than us.

Myth #2 We Need Medical Help to Heal

Fact: When we get wounded, all that is really required is to clean the
wound and leave it alone. At the most, we need a bandage to hold the two
sides together and prevent anything from entering the wound. In most
cases the body will heal on its own. Excessive use of antibiotic and
disinfectant ointments can interfere with the healing process because they
kill the newly forming cells and can slow the healing process. What is
important is to realize that if the body is capable of healing by itself, we
should not interfere with that process. In a healthy individual, the body
requires little help to heal. And in case healing does not occur on its own,
we should look for the cause of this obstruction. In the case of diabetes,
it’s high blood sugar which promotes the growth of bacteria.
Let us now take a look at a more serious injury, a fracture. When we get
a simple fracture, the body gets into its healing mode. The first thing that
happens is swelling and intense pain in the region. This is the body’s own
plaster. The swelling and pain prevent movement, allowing the bones to
set and heal. The pain keeps us in touch with the fact that the part is
broken and fragile. It allows us to track our healing. Once healing has
taken place, the pain disappears. When we go to a doctor with a fracture,
we are given anti-inflammatories, which reduce the swelling and pain.
And a plaster cast is put to immobilize the area. This certainly helps but
avoiding the anti-inflammatories may help in healing even faster because
the increased blood supply caused by the inflammation brings in more
nutrients and oxygen–– factors that help in healing.
Our body has the perfect response to heal a fracture. If the two bones are
placed together in the right position and prevented from moving against
each other, they will heal.
This does not mean assistance is never required. Assistance is required
to put the bones in the correct position for healing, or surgery could be
required to bring together bones in the case of multiple fractures.
However, in many cases, the body’s own healing power is very often
underrated.
Let’s take another example. Teeth are bones and we now know that
bones heal. But when we get a cavity, a small hole in our tooth, we go to a
dentist who drills and fills. We would never do that to our bones, but when
it comes to our teeth, we accept it without question. Cavities, too, can be
prevented and under the right conditions, they can heal too. Teeth are a
little different from covered bones in that they are covered by enamel. The
enamel does not reappear, but the tooth can heal. I have been teaching my
patients to prevent and heal their cavities too.
We often think that we need more calcium to prevent cavities, to have
strong teeth and bones and to heal fractures quickly. But nothing could be
further from the truth. While, thanks to our modern lifestyles, it is not
uncommon to get vitamin D deficiency, a deficiency of calcium intake is
not even known. This is why all those calcium tablets never cure
osteoporosis or prevent anything. The only thing they cause is kidney
stones and calcification of the arteries. If we stayed away from the
pharmacy more, perhaps we would be healthier!

MY PERSONAL EXPERIENCE WITH HEALING TEETH

Having always taken good care of my teeth and health, I was surprised when I got my
first cavity after the age of fifty. I had made it a point not to see dentists till this
happened. Despite not having my teeth polished and scaled over the years, my dentist
told me that I did not need it. I did not have plaque! I was surprised, but learnt that
plaque occurs because of our habit of drinking tea, coffee, colas or consuming acidic
 and processed foods. Since I don’t consume any of these, my teeth did not require
polishing and scaling. So then why did I get a cavity?
My dentist pointed out that the position of my cavity––at the junction of the
gums––was very unusual, and was probably caused due to over brushing. I did brush
my teeth vigorously from gums downward with a hard toothbrush, as I had been
taught, and in so doing had eroded the tooth at the top. He advised me to switch to a
softer brush. It then occurred to me that animals neither brush their teeth nor go to
dentists, yet their teeth last a lifetime. So then why do we?
It took some time to put this idea into practice because it is difficult to let go of
habits formed since childhood, but finally I gave up brushing my teeth. I now only do
it when I feel like it, perhaps once a week or less. But I am able to do this because my
diet has no processed food and is full of fibre. If we ate the food we were meant to,
there would be no need to brush. The causes of cavities are consuming acidic foods,
lack of vitamin D and vigorous brushing. In later chapters we will see that lack of
vitamin D has an important role in causing diabetes as well.

Myth #3 Diabetes, Hypertension and Other Lifestyle Diseases

Are Hereditary

Fact: Many diabetics also suffer from hypertension (also called high blood
pressure), high cholesterol and heart disease. This is because the cause of
diabetes and hypertension is the same, as you will learn in later chapters.
The primary cause is our unnatural lifestyle. If we change our perspective
and live the way nature intended us to, these problems will disappear.
Despite all our wrongdoings, our body has immense reserves and keeps
healing itself. If one artery starts getting blocked, our body develops
collateral arteries, like new branches on a tree. Until our arteries are 70 per
cent blocked, we are hardly affected!
Like diabetes, high blood pressure and heart disease, cancer too is a
lifestyle disease. As we rid ourselves of diabetes, our likelihood to develop
cancer will also drop manifold. We all have cancer cells in our body, but
their numbers are kept in check when the body is relatively healthy. When
we get sick, under certain conditions that will be discussed later, we
unknowingly invite the cancer cells to grow. The corollary is also true.
Living and eating the way nature designed us to can cure cancer.
 Dr Ruth Heidrich, a PhD in health management, and Dr Lorraine Day, an
orthopaedic surgeon, are two of the many people who bear testimony to
this fact. Dr Heidrich regained her strength and vitality enough to run and
win marathons in her seventies after recovering from cancer and Dr Day
helps others reverse their cancers. If cancers can be reversed, it is not
difficult to believe that adopting a correct lifestyle can prevent them. If so,
diabetes reversal should be easier! We only need to tap into the body’s
healing ability.
With the onset of diabetes, the body tries to recover by excreting sugar
out through urine and forcing the muscles to use up the fat stores, resulting
in loss of weight. If we were to listen to our body, we would be given clues
on what to eat to recover. Taking medications or insulin (except in the case
of type 1 diabetes) interferes with this healing process and prevents
reversal. In fact, over a period of time, the dosage of medicines only
spirals upwards.
This does not mean that you should now stop taking medicines all of a
sudden. You will learn in this book how to heal yourself. As the blood
sugar levels drop, medications or insulin must be reduced too. What is
important to note at this stage is that dropping medicines suddenly is
dangerous but not releasing medicines at the earliest opportunity is
dangerous too and interferes with the body’s healing process.
As we have seen, our body is always working to heal. In this book you
will learn the steps that you can take to assist in the healing. Disease is
always a path to personal growth. You will further learn to listen to your
body and understand its language of symptoms rather than silence them
with medicines.
 3
Why It’s Important to Reverse Diabetes: The Dreaded
Complications

With the kind of busy lifestyles we lead today, it’s easy to simply pop a pill to control blood
sugar levels and continue as if nothing’s wrong. Changing lifestyles and changing
consciousness requires effort, something that many of us have little time for. ‘Why then is it
important to reverse diabetes?’ you may ask. The answer is simple. Over the years, the
dosage of medications increases, and so do the dreaded complications that come with the
disease. Ever-growing lifelong prescriptions, doctors’ bills and regular hospitalizations add
to the costs, but the real costs are the days when you feel unwell and have low energy levels
and the disabilities. All the money earned over years of hard work suddenly becomes
meaningless when one suffers from diabetic complications.

Complications Caused by Diabetes

There is hardly any part or system of the body that does not get affected by diabetes.
Understanding the damage it can do throughout the body will strengthen your resolve to get
rid of it as soon as possible.

Diabetic Eye Disease

There are a number of eye conditions that result from diabetes. Chronically high blood sugar
damages the tiny blood vessels in the retina, leading to diabetic retinopathy and loss of
vision. Adults with diabetes are 2–5 times more likely to develop cataract, especially at a
younger age, than those without diabetes, and have twice the risk of glaucoma.
My very first patient to reverse diabetes through nutritional advice came to me because he
was losing his vision to diabetic retinopathy. Despite medications, his blood sugar level was
not coming down, but this was not what was worrying him. He was distraught because he
was losing his sight! The good news is that he completely reversed his diabetes and his
vision improved considerably. Over the years, several patients have told me that the most
upsetting part of diabetes was the loss of vision. I can absolutely understand their plight.
Although it’s not as life threatening a complication as, say, kidney disease, its effect on the
quality of life is intense.
 BLOOD SUGAR DROPS BY STOPPING DAIRY
‘I love food. I cannot resist it. Despite taking several medicines, I could not bring my blood sugar level under
control. This led to loss of vision and frequent visits to the eye doctor. But whenever I saw my favourite
foods, I would forget all about this. I was forced into changing my diet by my daughter. The first step was
complete avoidance of all dairy products as advised by Dr Nandita Shah. As a vegetarian, it was difficult, but
within just two weeks my blood sugar level dropped from 222 to 88! This was the first time it was under
control. This inspired me to continue and as I did, my eyesight improved! Over the years many other health
problems got better as well.’

––Mr D, a seventy-year-old diabetic

With fluctuations in blood sugar levels, vision does tend to vary and optometrists will often
ask if you have diabetes while checking your vision for glasses. Once you are cured of
diabetes, these fluctuations will no longer be a problem and vision usually improves.

Neuropathy

Diabetes causes damage to the nerves (peripheral neuropathy), which can affect the
perception of heat, cold and pain, making one more susceptible to injury. This also makes it
easier to ignore an injury, especially if it’s in a place difficult to see, such as between your
toes, on your heels or the bottoms of your feet. Tingling or pain in the hands, feet and/or legs
can also be experienced.
In some cases, lack of sensation changes the gait of the person, leading to Charcot feet as
the feet get deformed.
One of the worst pitfalls of a lack of sensation is a silent heart attack, one that goes
unnoticed because the pain is not felt!
Some popularly used medicines for diabetes like metformin can also bring about a lack of
vitamin B12, leading to neuropathy. It’s important to note that all medicines have side
effects.

Gangrene and Amputation

High blood sugar invites bacteria and infection sets in. Because of the lack of sensation, you
may not even notice it, resulting in further deterioration, leading to gangrene and loss of a
finger, toe and, in serious cases, even an entire limb. Sometimes the only way out is an
amputation.

Arterial Blockages
High blood glucose levels can contribute to the formation of fatty deposits in the blood
vessel walls. These can restrict blood flow and increase the risk of hardening of the blood
vessels (atherosclerosis) and high blood pressure.
Cardiopathy, angina, heart attacks and strokes are four times more common amongst
diabetics than the normal population. Since the body has reserves, those with diabetes do not
even feel the pinch until their arteries are more than 70 per cent blocked. Because their
sensations may be lost due to neuropathy, they can suffer a massive heart attack and not even
feel it. However, this can be prevented. No one need ever suffer from a heart attack or lose
their life to it. No one need ever lead a subnormal existence due to a stroke. Guidelines in
this book, if followed carefully, will help prevent these killer diseases.

Kidney Failure

The amount of free dietary fat we consume today is increasing due to fast food, processed
food and the ‘eating out’ culture. Animal products add fuel to the fire with their high
cholesterol levels. Together these lead to a narrowing of the blood vessels in every part of
the body. Just as narrowing blood vessels in the teeth lead to cavities, narrowing blood
vessels in the kidneys lead to chronic kidney disease, which, if left unaddressed, eventually
leads to kidney failure and dialysis. Dialysis destroys the kidneys and eventually
necessitates a kidney transplant. Finding a donor is very difficult and the costs are
prohibitive.
If these were the only complications, this problem would not be so serious, but very few
realize the huge cost in terms of time and well-being that kidney disease brings with it.
Doctors advise strict diet restrictions. Dialysis involves half a day lost thrice a week. An
organ transplant is fraught with its own set of severe complications and can also fail. This is
why catching diabetes at the beginning and starting the process of reversal is important.
Some cases of chronic kidney disease can be reversed. It takes time and patience but it’s
worth it.

Skin, Fungal Infections and Slow-Healing Wounds

Due to the high content of sugar in the blood, bacteria are attracted and multiply easily,
leading to non-healing infections. That’s why one of the symptoms of diabetes is skin
infections and slow-healing wounds.
Fungal infections are also very common because fungus grows when there’s not enough
oxygen. With the arteries narrowed, circulation is compromised and oxygen levels fall,
creating an ideal situation for fungal growth.
Lack of moisture can cause the skin on the feet to dry and crack. Diabetics may also be
more prone to boils, infection of the hair follicles (folliculitis), styes and infected nails.
They also have a higher incidence of bacterial infections. Moist, warm folds in the skin, i.e.,
between the fingers and toes, groin, armpits or in the corners of the mouth are susceptible to
fungal or yeast infections. Symptoms include redness, blistering and itchiness.
A condition called diabetic dermopathy can cause brown patches on the skin. Eruptive
xanthomatosis, another skin problem commonly associated with diabetes, causes hard
yellow bumps with a red ring. Digital sclerosis causes thick skin, most often on the hands or
feet. These skin conditions usually clear up when the blood sugar is brought under control.

Male Impotency and Sexual Dysfunction

One of the first signs of diabetes and hypertension is often male impotency.
Is it any wonder that Viagra and similar potency-increasing drugs are being marketed so
rampantly? Diabetes and its medications also lead to a lessening of the libido in many cases.
But there is no need to be disheartened. A normal sex life can be restored with dietary
intervention!

Hair Loss

Often diabetes causes partial or total body hair loss. In fact, the latter is an important
symptom to look out for. I remember the case of a medical doctor––who reversed his
diabetes through our programme––telling me that he had found out about his disease
because of a chance remark. ‘Are you waxing your legs or something?’ his daughter had
asked him. Being a doctor he realized that hair loss might be a symptom of diabetes, so he
went and got himself checked and had his worst fears confirmed.

Digestive Problems

High blood glucose levels can make it hard for the stomach to completely empty itself of
food. This condition is called gastroparesis. In turn, the delay causes blood glucose levels to
rise. Diabetes is the leading cause of gastroparesis. Symptoms include nausea, vomiting,
bloating and heartburn.

Weakness and Exhaustion

Diabetics often feel lethargic, tired and unable to manage their tasks. Many of them have to
resort to naps after meals because of extreme drowsiness. This is because the cells do not
receive the energy they need, as the sugar in the blood cannot get into them. Reshma, who
attended one of my seminars and decided to change her diet, was able to reverse diabetes
and get her energy back. ‘All the while I had diabetes I just assumed that feeling tired and
drowsy after lunch was due to my constitution. I needed to take an afternoon nap to feel
better. For me the most shocking revelation was that this was due to diabetes. Now I have so
much energy to spare.’

Gestational Diabetes

Sometimes, women develop high levels of blood sugar during pregnancy. This is known as
gestational diabetes and is dangerous to both the mother and the child. The expectant mother
can contract infections that don’t heal easily and this can affect the child as well. Babies of
diabetic mothers often have higher birth weight, making the delivery difficult. C-sections
are usually required in such cases.

This is not an exhaustive list by any means but it should give you an idea of the serious but
preventable complications of diabetes. The good news is that diabetes, and the
complications that come with it, are reversible. The purpose of this book is to show you
exactly how to achieve that, and reduce the financial, physical and psychological burden of
this dreaded disease.

The Huge Cost of Diabetes

Diabetes can be kind of deceptive. I have heard people who have diabetes say, ‘I am fine
now. My sugars are totally in control.’ But if you are on medication for diabetes, it means
that you still have the disease! One who has reversed diabetes will have normal blood sugar
levels, absence of symptoms, a great sense of well-being and no medications. I have met
several people who take two tablets of metformin daily, thanks to their doctor’s prescription,
but they do not even know that they have been diagnosed with diabetes. Sometimes we do
not question the doctor on what the medications are for. We would rather not know.

Medical Costs

Several years ago, a surgeon came to one of my seminars because he wanted to reverse his
diabetes and high blood pressure and also lose weight. A month later he came back to a
follow-up meeting and said that his medicines had cost him Rs 3500 per month and after
following the guidance from the seminar, he no longer had to bear this burden! Prices of
medicines have gone up since then. Imagine how much he has saved overs the years!
The medications for diabetes usually increase over a period of time. The doctor looks at
the lab reports every six months or annually and pronounces that he is changing the
medicine. The new medicine may be double the dose, but because it has a new name and is
still a single tablet, most patients do not realize the significance of this change.
Pharmaceutical companies are even more ingenious––they have now made tablets which
are a combination of drugs. So the patient takes two or even three different medicines at the
same time, but because it’s still just one tablet, the change looks benign. Needless to say,
these medicines are not cheap. The cost can run into several thousands of rupees every
month. And since diabetes is considered a progressive disease and because you are expected
to take these medicines for life every day, the total cost is astronomical.
Add to this the cost of the appointments with the diabetologist, the eye doctor and other
specialists for the complications and the cost of the glucometer, strips and laboratory tests.
The list is endless.

Loss of Productivity

Diabetes affects productivity, as so much time is lost for a patient. Many find their energy
levels dropping. Naps after lunch become a necessity. Memory begins to fail and there is
even documentation linking diabetes to Alzheimer’s. Hospital visits for the various
complications result in time away from work. And as I mentioned earlier, in the case of
kidney failure, dialysis can take away half a day, thrice a week!

Loss of Well-Being

Often people become depressed on learning that they have diabetes because it is perceived
as an irreversible, progressive disease––a slow death sentence. The daily intake of
medicines, the frequent lab visits to check blood sugar levels, the need to constantly watch
the diet and regular doctor visits all affect the sense of well-being and can be overwhelming.
As complications set in, interventions may be needed—a bypass surgery, bariatric surgery,
dialysis, kidney transplant or amputation. This can be a huge setback to the patients.

Cost to the Family

When we get diabetes, we are not the only ones who suffer. The cost to the family should not
be forgotten. They are the ones who wait at the doctor’s clinics, buy the medications,
accompany the patient to the hospital and look after him or her. I have seen young diabetics
with kidney failure. Sometimes the brother takes the patient to various doctors to understand
his or her condition, the father is forced to earn more to pay the bills, the sister donates a
kidney for the transplant, which may or may not be successful, and the mother and children
live in a state of anxiety.

Cost of Life

Diabetes causes premature aging and reduces one’s lifespan. Many patients who are unable
to control or reverse their condition succumb to it at a younger age. A silent heart attack can
rob life in an instant. Kidney failure can result in death.
 I know that I am painting a very grim picture but that’s the way I feel about the patients I
see. It is important to fully understand the seriousness of this disease and also to realize that
all this is avoidable. We are the cause of our disease and we also have the power to turn it
around. We just need to take responsibility for our health. I am here to show you how to do
just that.
 4
If Diabetes Can Really Be Reversed, Why Isn’t
Everyone Doing It?

Look around you. How many people do you know who have been cured of
diabetes with medication alone? In most cases, even with medications,
diabetes progressively becomes worse. Diabetics invariably need more and
more medications over time and later start suffering from both the
complications of the disease as well as the side effects of these drugs.
Despite knowing that medicines do not cure, almost every diabetic goes to
a doctor for advice. We do this out of habit, or because everyone else does
it, or just because we do not know what else to do.
I remember the case of a highly accomplished gentleman, an Indian
living abroad, who had severe diabetes. He would regularly visit an
Ayurvedic hospital in India, stay there for weeks in a simple room with his
helper and follow the prescribed regimen. He would then return home and
slowly fall back into his old lifestyle. This was a man who had been a
brilliant businessman, created an empire and owned a fortune but was
brought to his knees by diabetes. Years later his condition grew worse and
he began suffering from dementia as well. Despite being under the care of
the world’s best doctors, no amount of resources spent on medication and
treatment could stop the progress of the disease and its resultant
complications. It is a tragic story. He could have had anything money
could buy but no amount of money can buy health!
In order to reverse any disease, we have to first understand the cause
and remove it. If pills could do the job, wouldn’t we have been able to buy
our way to good health by now? No matter which system they belong to,
whether allopathy, Ayurveda or homeopathy, medicines can at the most
give relief from symptoms, not nip it in the bud.

Healing by Removing the Cause

It’s logical that in order to get rid of any problem we must first remove the
cause. The same is true with diabetes too, but we often fail to see this. Let
me give you an example. Many of you may have seen the oil lamp flashing
while driving your car. When this happens, we need to look for the cause––
in this case, the oil level has dropped and needs to be refilled. This is the
most logical way to stop the lamp from flashing. When you address the
cause, the symptom vanishes. However, there is another way to stop the
lamp flashing––by cutting off the wire to the lamp. Needless to say,
nobody would ever do this with their car. Yet we routinely do this with our
bodies! Taking medicines without addressing the cause is akin to cutting
off the wire.
People often make the mistake of thinking the real cause of diabetes is
sugar or carbs. The truth is, no amount of cutting down sugar or
carbohydrates can cure diabetes. The cause of diabetes, as mentioned
before, is insulin resistance or lack of insulin. If we understand the cause
of insulin resistance or lack of insulin and remove it, diabetes will
naturally lose its hold.
But before we delve into the nitty-gritty of this, two questions beg to be
answered:

If diabetes is reversible, then why isn’t everyone doing it?

More importantly, if it can be easily prevented, why is it growing
at such an alarming rate?

Because Most Doctors Are Not Taught about Nutrition

It is a well-documented fact that nutrition as a subject occupies a

minuscule place in the curriculum of most medical colleges. Doctors are
taught to treat diseases through medicine and not nutrition or lifestyle. It’s
not wrong to say that the focus of medical education is ‘disease-care’ not
‘health-care’.
This is no wonder because around the world, pharmaceutical companies
are involved in the writing of medical textbooks and subsidizing higher
education in the medical field. Would it then be logical for them to support
a system of treatment that did not involve the products they manufacture?
Though nutritional guidelines are given to diabetics, it is as
supplementary information provided by nutritionists and not doctors.
Although these guidelines may help control blood sugar levels, they never
help reverse them because they do not address the cause of the problem––
lack of insulin or insulin resistance.
I have innumerable case studies of patients who have reversed the
disease by switching to a whole-food, plant-based diet that is described in
this book. This list includes medical doctors as well! I have also seen that
many doctors who have seen the results on themselves then want to share
it with their patients.

Because of the Myths about Nutrients

In recent years there has been a huge misunderstanding about

carbohydrates and sugar amongst the general public.
When you get diabetes, your blood sugar levels rise. This has led to the
belief that consuming carbohydrates and sugar causes diabetes. Nothing
could be further from the truth. We need carbohydrates for energy, but in
order to be healthy we need them in the whole form.
In nature, carbohydrates are available in plant foods and are always
accompanied by fibre. Fibre prevents us from consuming too much as it
gives a feeling of fullness. It also adds bulk to the stools, preventing
constipation. Natural carbohydrates are good for us. In their natural form,
they are not the cause of diabetes or any other illness.
However, today, carbohydrates are refined and processed, and the fibre
is removed. Rice is polished into white rice, sugar cane and beets are
refined into sugar and wheat is polished into white flour. Vegetables are
peeled and fruits are juiced. Fibre is discarded. These processed carbs that
are stripped of the beneficial fibre become the cause of diseases.
The misinformation about carbohydrates has been perpetuated further
by weight-loss authors, physical trainers, dieticians and even doctors
promoting low-carb diets.

Because of Medical Myths

A major stumbling block in our road to recovery from diabetes is our

propensity to do what ‘everyone else’ is doing. Whether it is the wrongly
held popular belief that sugar causes diabetes and carbs are bad for you or
the myth perpetuated by the medical community that diabetes cannot be
cured, we hold on to these because everyone else does.
We don’t stop to question or look at evidence to the contrary around us.
How many people have got better by giving up carbs and sugar?
How come so many people have reversed their diabetes, despite it being
declared an incurable disease that becomes progressively worse?
To reverse the disease, we need to stop following the herd and start
questioning everything. We need to move from a culture where everyone is
getting sick to a culture of health.

Because We Are Creatures of Habit

We are creatures of habit. Even when we know something is bad for us, we
are often unable to change because of force of habit. Everyone knows that
having tea and biscuits is not healthy. You can read more about why tea is
bad for you in the chapter ‘Tea and Coffee’ on page 148. We don’t give tea
to our kids and we restrict their consumption of biscuits. Yet many of us
start our day with these! To break this early morning ritual is difficult.
But habits that no longer serve us or make us sick must be changed. We
cannot solve a problem by continuing the lifestyle that caused it in the
first place.
 Change is always difficult, whether it’s a new job, house, city, school or
even a place at the table. But in a short time the new paradigm becomes
natural. It takes only 21–30 days to change a habit, and anyone can do it.

Because of Cultural and Social Conditioning

What we eat is largely a function of our culture and partly what society
dictates. Often we do things unthinkingly because of our conditioning.
In parts of north India, drinking milk is considered necessary and
wrongly recommended even for many diabetics. Likewise, in most parts of
south India, curd is absolutely essential with meals and incorrectly
included in the diabetic diet. But the fact is that both milk and curd are
detrimental for diabetics. This is very difficult to understand since it’s so
ingrained in our culture.
Currently, the consumption of processed dairy products such as
flavoured butter and different kinds of cheese is on the rise. When I tell
people of the hazards of consuming these, the resistance is huge! So strong
is our conditioning. The reasoning is that milk and milk products have
been consumed for generations and our forefathers lived long, healthy
lives. It is important to understand that their consumption was not on a
similar scale. With refrigeration and processing, dairy products find
themselves in one to several dishes of almost every meal in India today
(you can read more about this in the chapter ‘Dairy’ on page 107).
Our conditioning is so strong that we follow the codes sanctioned by
society without questioning them and thinking how they affect us.
In urban society, eating out in restaurants for fun has become part of the
accepted culture. Visiting the latest restaurant in the city to sample the
menu is a popular social engagement. You just have to look at the number
of cooking shows on television to see how food has turned into a source of
entertainment. We are no longer eating for hunger. We are eating for
pleasure.
To reverse diabetes, we need to change from living, eating and thinking
the way society dictates us, to the way that is natural to our species––the
way ‘God’ or nature designed us to be.

Because of Media Advertisements

Today we are taught by advertisements. We spend most of our time in

front of the TV or reading newspapers and magazines. We see
advertisements all the way to work. Because of their sheer number, these
messages are hard to dismiss. It’s hard to stop eating all the products in the
market when they are made to look so enticing. We often don’t read the
ingredients listed on a packet before consuming its contents. And before
we know it, we are hooked. The food industry spends a good amount of
money to create formulas that make their foods addictive and keep you
coming back for more.
Diabetics are lured to use artificial sweeteners and special products like
diabetic biscuits. We tend to believe the written word. But these products
are not good, as we will see later in Chapter 13.

Because of Our Mindset

Many people believe that diabetes is genetic or hereditary and hence

inevitable. This makes us believe that it’s not our fault, that we are victims
with no choice. It also absolves us of the responsibility to get well.
Another thing that I have heard people say is that after the age of fifty
or sixty, getting sick is normal and we naturally need doctors and
medicines.
Our beliefs help perpetuate diseases. Once we understand the true cause
of diabetes and reverse it, we will be able to help many others do the same.
The mind is such a powerful instrument that we make things happen by
first thinking about them and then acting on it. Reversing diabetes
involves making significant changes. To get changes that last a lifetime,
you need to change your mindset first and then, your habits.
 PART II

CAUSES AND EVIDENCES

 5
The Real Causes of Diabetes

Most people find out they have diabetes inadvertently, when they go to a doctor because they do not feel well,
when a wound does not heal or when there is sudden loss of weight. Others find out just by a routine blood sugar
check. When it is diagnosed, almost everyone goes back to the doctor who suggests some tests and prescribes
medications or insulin, depending on the need. The diet prescribed invariably has less of sugar and carbs. At best
these measures control diabetes in the short run but with time, most people see their blood sugar levels and
number of medications spiral upwards. Everyone knows that nobody gets better with this approach, but they all
feel compelled to follow it like it’s written in gold. There is comfort in doing what others do.
As I said before, the reason that medicines and a low-carb diet do nothing to reverse diabetes is because it
does not address its real cause. The cause of diabetes is not sugar or carbohydrates, so removing them from the
diet will not solve the problem. Nor is it the lack of medicines! These measures can at best only control the sugar
levels. Conventional treatment only works to control the disease.
Reversing diabetes means getting back to normal blood sugar levels without any medications. This is possible
if we remove the cause of diabetes and then wait for our body to heal. In order to do so, we have to first
understand the cause. Reversing diabetes needs a shift in our thinking.

So What Causes Diabetes?

We labour under the misunderstanding that sugar and starchy carbohydrates cause diabetes, simply because we
correlate elevated blood sugar levels with sugar in our food. Your blood sugar goes up after you eat because it is
supposed to. Sugar is not the cause of diabetes. This is not to say that it is good for you, but it is not the cause.
So here I will list some of the most important causes of diabetes in the order of how seriously they affect our
body.

Dairy

It’s hard to believe that milk, which enjoys an almost sacred status in Indian culture, can be harmful for us, and
yet it is.
Do you remember Mr D from Chapter 3? He was one of my first patients––a diabetic for thirty years, he had
high blood sugar levels which could not be controlled with the usual medications. With fasting sugars above 220
mg/dl (12 mmol/L), the real issue was that he was losing his vision! He was a vegetarian. I asked him to stop all
dairy products. Within just two weeks, his fasting sugar level came down to 88 mg/dl (4.8 mmol/L). Just by
giving up dairy!
Another patient, himself a medical doctor, was keen to follow my regimen but was unable to do so because he
was shifting his house and could not have home-cooked meals as a result. He, too, completely removed dairy
from his diet. Sure enough his sugars came down considerably.
I have seen numerous cases wherein blood sugars fell after simply removing dairy from the diet, even without
making the other changes.
This is not to say that the other things are not important. They are. But dairy is largely regarded as healthy
when it is really not. Besides there doesn’t seem to be any escape from it. It seems to be everywhere today, in
every single Indian meal, starting with tea and toast (bread may have milk as an ingredient and butter is a dairy
product) or biscuits (milk powder is an ingredient) in the morning. Breakfast is usually parathas (with ghee or
butter) and curd or cereal or porridge with milk; lunch includes curd, paneer or buttermilk; snacks consumed are
cheese and biscuits; and dinner comprises rotis with ghee and desserts using milk or cream.
It might sound impossible to give up dairy, especially if you have grown up in India. But once you understand
how it is actually one of the causes of diabetes, you will want to give it up voluntarily.
Dairy has several components, which make it very harmful to human beings. These are fat, milk proteins,
hormones, chemicals and adulterants.

Fat

A major cause of type 2 diabetes is fat. We will soon see how fat in the muscle cells causes type 2 diabetes.
Forty-nine per cent of the calories from whole milk come from fat. In 2 per cent reduced fat or skimmed milk,
it is still 35 per cent. Whichever way you cut it, it is still a lot of fat. Milk products contain even more.
1 cc of cheese is made from approximately 16 cc of milk! Cheese is 70 per cent fat. It takes 12 cc of milk to
make 1 cc of paneer, a favourite of vegetarians and non-vegetarians alike. Milk sweets, khoya, pedas, etc. are all
concentrated forms of milk and full of fat.

Cow’s Milk Proteins

Every animal produces milk for its offspring and so it is with cows. Cow’s milk is a foreign protein in our body.
Foreign proteins naturally stimulate antibody production against them. It turns out that cow’s milk proteins are
similar to the pancreatic proteins and so these antibodies actually destroy the body’s own pancreatic cells. This is
particularly implicated in type 1 diabetes, a type that is still relatively rare but has been on the rise both in India
and all over the world. Studies have shown that this is more common in people who have been given cow’s milk
at an early age as babies. Since the cow’s milk proteins can also transfer over to the baby from the mother’s
breast milk, mothers who consume dairy may also have a role to play in their children getting type 1 diabetes.
Author and consultant paediatrician Ragnar Hanas says in his book Type 1 Diabetes in Children, Adolescents and
Young Adults, ‘In the Samoan Islands where children do not drink milk at all, there is essentially no childhood
diabetes.’1
In contrast, Finland, a country with the highest per capita consumption of milk, has the highest rate of type 1
diabetes according to Diabetic Medicine: A Journal of the British Diabetic Association.2
In India, pregnant and lactating mothers are actually advised more dairy and this is extremely harmful. Many
lactating mothers think that they need to drink more milk to produce more milk for their baby. Nothing could be
further from the truth. Cows don’t need to drink milk to produce more milk, nor does a human. The highly
nutritious diet, which I will be discussing in this book to reverse diabetes, will be perfect for any nursing mother.
A diet that can heal a sick person can definitely help a healthy person too.

KRISHNA, THE BUTTER THIEF

In Indian culture, where we have so many tales about milk, it can be difficult to digest that milk is actually harmful to health. I often
hear the comment, ‘Krishna ke zamaane me bhi doodh peethe the (Even in Krishna’s time people used to drink milk).’ Let us step back
and think about this for a moment.
Lord Krishna was a cowherd who had hundreds or, perhaps, even thousands of cows. Yet he was known to steal curd and butter.
This is significant. How much milk and milk products would anyone need to steal if they had so many cows? Since every mammal
produces milk only for its young, if the cow feeds her own baby, there will be little or no milk left for humans. Naturally! In Krishna’s
time, the calves stayed with the cows. As a result, there was very little milk left, which is why Krishna stole it for fun.

Traditionally, all of South East Asia never consumed dairy. There is no milk in traditional Japanese, Chinese,
Malaysian, Burmese or any South East Asian cuisine. Even in India, there was no organized dairy sector till the
late 1950s. There was no widespread refrigeration either. The White Revolution brought what we see today––
milk and milk products that can be freely bought everywhere. It also brought an exponential increase in the
number of people with diabetes. Today, India has one of the largest population of diabetics in the world, second
only to China, where dairy was not traditional but has been introduced in the last thirty years or so.

Hormones

Diabetes is a hormonal disorder. Hormone secretions in our body are orchestrated by the pituitary gland. When
one hormone is out of balance, others also go out of synch. This is why diabetes, hypothyroid, polycystic ovarian
disease (PCOD or PCOS) and obesity are often seen together. Steroids (also hormones) given for therapeutic
reasons can induce diabetes. Prostate and breast cancer are also not uncommon in diabetics. When the hormones
are in imbalance, everything can be affected.
Milk, the secretion of a female mammal, is loaded with hormones—oestrogen, progesterone, prolactin,
powerful growth hormones and oxytocin. Despite a government ban on the use of oxytocin in dairy, it is being
used with impunity and Indian cows are routinely given oxytocin injections to make them produce more milk.
This, in turn, affects our own hormone levels. The milk of a pregnant cow has up to thirty-three times the
hormones as a non-pregnant cow, but in order to keep the milk flowing, cows are routinely made pregnant within
a mere two months of their delivery. Thus the cow is pregnant and lactating at the same time. As a result, cow’s
milk is flooded with hormones. These hormones create hormonal imbalances in the human body.
I have seen that stopping the intake of dairy relieves my female patients of menstrual pain and distress. It also
prevents and reduces menopausal symptoms, besides a host of other symptoms. The hormones present in milk
may also lead to hormone-dependant cancers like breast, prostate and ovarian cancers.

Chemicals

Chemicals are hormone disruptors and there are four different categories found in milk.

Pesticides: A cow consumes around 12 kg of food to produce a litre of milk. All the pesticides in the food are
concentrated in the milk. A study by the Indian Council of Medical Research (ICMR) on the topic was presented
in 1993. They researched milk for seven years taking 50,000 samples from across India. It was found that there
was 5.7 mg/kg of HCH (hexachlorocyclohexane, a residual pesticide) in milk on an average.3 Under the Food
Adulteration Act, only 0.01 mg/kg of HCH is allowed. This means, on an average, milk in India in 1993
contained 570 times the permissible levels of pesticides. As the years have gone by, this has only become worse.
The samples were also tested for DDT (dichlorodiphenyltrichloroethane, a synthetic insecticide), which too was
found to be above tolerance levels.
Although fruits and vegetables are regulated for their pesticide levels, meat and milk are not. This makes no
sense except that if these were, there would hardly be any of these products in the market because being higher
up on the food chain, their pesticide levels are naturally very high.

PCBs (polychlorinated biphenyls) and other pollutants: Most cows in urban India graze in garbage dumps for a
good part of their day. This means they consume anything from sanitary waste to lead batteries and a lot of
plastic. A study cited in the film The Plastic Cow in 2012 found high levels of PCBs (a by-product of plastic) in
Indian milk.4

Urea: Urea is a fertilizer that is routinely added to Indian milk by farmers to prevent spoilage while transporting
it without refrigeration in the hot climate. It is extremely toxic for the kidneys, which are already fragile because
of diabetes. This is just one of the causes of the ever-increasing number of patients with kidney failure, a
condition often associated with diabetes.

Antibiotics: Cows are routinely given antibiotics in their feed to control infections and these find their way into
the milk too.
Adulterants

Newspapers and TV channels regularly broadcast that 65 per cent of Indian milk is adulterated. These
programmes explain how adulteration is done or how artificial milk is made with detergents and caustic soda.
Especially during festivals when the demand for milk is more––even all through the year––this ‘milk’ finds its
way to the market. Since more than half the milk in the market is adulterated, it is very likely that the tea,
biscuits, butter, ghee, khoya, paneer, pastries, sweets and various other processed foods that contain milk will
contain these adulterants.
Nowadays there are advertisements about organic milk. Please note that even though this may not contain
pesticides or adulterants, it will naturally contain hormones and fats and will still not be healthful for diabetics
(or others). There is also a lot of discussion today about A1 or A2 milk (A1 is the milk of Jersey or Western cows
and A2 of Indian breeds). It is important to recognize that A1 milk is best for A1 calves and A2 for A2 calves but
none of this is good for the human species. Moreover, anyone who consumes this organic milk is still likely to
consume tea, biscuits, sweets and other dairy products while visiting friends, travelling or while eating out, and
so are likely to be affected by the additives and adulterants.
I hope by now you have a better understanding of why dairy is bad for you. The very first and most important
step to prevent or reverse diabetes (both type 1 and type 2) is to get all kinds of dairy products out of our diet.
Only when we become really conscious of dairy as an ingredient can we become careful. This is a crucial step to
get rid of diabetes. If you are wondering how you will survive without your milk, curd, buttermilk, butter, ghee,
paneer, ice cream or milk sweets and all the other foods made out of them, fear not. Later in this book I will
share amazing alternatives. You will also be surprised and delighted to find that though you have to give up
dairy, you will be able to eat some of the things that you may have been avoiding because of diabetes. I promise
you that life will be sweet again!

Fat

Remember how we talked about the fat in dairy being a cause of diabetes? Here’s how fat causes diabetes:

This diagram shows a muscle cell with insulin receptors. When the insulin lodges in the insulin receptor, it allows glucose to enter the cell
through intracellular signalling. Intramyocellular lipid (fat inside the muscle cell) acts as a deterrent to insulin action (insulin resistance).
Mitochondria burn nutrients in the cell to create energy.

Effects of Fat

Our muscles need glucose to power them, and the blood constantly supplies them with this important fuel.
Insulin receptors are like little locked gateways on the muscle cell which can be opened by insulin––the key.
When insulin engages with the insulin receptor, it opens the gates to allow glucose in, from the blood into the
muscle cell where it can be used.
When fat accumulates inside the muscle cells, it jams up the insulin receptors, which results in insulin
resistance. This means that even though there is enough insulin, perhaps even more than normal, it’s not able to
do its job. Now the glucose remains in the bloodstream, raising the blood sugar levels while the muscle cells that
need it cannot use it. As a result we feel lethargic and drained of all energy. The cells also contain mitochondria,
which are like little furnaces that burn fat. But when fat accumulates, the mitochondria work less. Thus regular
consumption of fat actually causes insulin resistance. But taking fat out of the diet works to reduce this insulin
resistance and allows glucose to enter the cells again. This translates in human terms to a feeling of more energy,
less lethargy and drowsiness, symptoms which are very common in people with diabetes.
The point to remember is that this can happen to anyone who consumes fat in their diet, including thin people.
Most of us consume fat without realizing it. All our meals are cooked in ghee, butter or oil. All of this is fat.
Animal products too are full of fat, be it milk, eggs, meat, fish, chicken or anything else. Fat swims on top when
you boil these items.

Animal Foods vs Plant Foods––Cholesterol and Fat Content5

Just take a simple look at the chart on page 39––there really is no contest. First and foremost, plant foods have
zero cholesterol. This is only found in animal products. Secondly, the amount of fat found in whole plant foods
does not even come close to that found in animal foods.
I can imagine you thinking that this lifestyle is really challenging! First, no dairy and now, cooking without
oil! Believe me, most people who try it say it is much easier than they thought it would be. And tastier too! I can
think of four people offhand who have written cookbooks after attending my courses because they realized that
this new way of cooking is easy and delicious. But many do hesitate to try it. If you feel so, please hold on. In the
practical section (Part V), I will help you out with this.

Stress

Over and over again, I have heard diabetics say that they got the disease during a stressful time in their life. This
is not uncommon. It could have been caused by difficulties in personal life, divorce, death of a loved one, loss of
a job or work-related stress. It could be physical stress like working too hard and staying up late or dealing with
sickness. It could be gestational diabetes because pregnancy can be a physical stress on the body too. It could
also be stress that we are not aware of.
 One of my patients once told me that he and his family were threatened by thugs when they were living in
Africa. The situation was so grave that he had to suddenly leave the continent and relocate with his family. It was
during this extremely stressful period that he got diabetes.
Another friend who had a very busy job had to begin looking after his mother who was ill. Though he tried his
best to cope, this ended up as diabetes and it did not go away.

BLOOD SUGAR RISES DUE TO STRESS

‘When I removed animal products and switched to the whole plant-based diet after attending your seminar, I immediately saw my
sugars normalize and was able to give up my medication.
‘In the next month, I had to visit my family back home. This is usually stressful for me. Though I stuck by my diet, I found that my
sugar levels had gone up. This holds true even now. When I follow my diet strictly and I find my sugar levels go up, it is almost like a
wake-up call––to see whether I am unknowingly stressing about something.’

––Mr M, a forty-six-year-old diabetic

It is important to recognize stress as a trigger even after you get diabetes. Stress hormones in our body directly
affect the glucose levels. Notice that whenever you experience emotional or physical stress, the blood sugar
levels most likely go up. For example, during an operation or a medical intervention, fever or even a visit to the
dentist, the blood sugar levels rise.
It’s clear that in today’s day and age it’s hard to be completely stress-free. In later chapters we will talk about
how to reduce stress and also how a plant-based diet helps reduce stress levels. Being aware of stress as a cause
and being aware that you are stressed when you are is the first step in reducing this.
The mind and body are inextricably linked. This is why it’s very important to look at our mindset and become
conscious of our own behaviour patterns. You can begin by looking at what stresses you and the ways in which
you can address it. Accept the things you cannot change and find solutions for those you can. Make a conscious
effort to reduce stress. It is one of the things making you sick.

Refined Foods

Our body needs nutrient-dense foods to help it heal and boost the immune system. In plant foods, the maximum
amount of nutrients are found just under the skin. When we remove the skin or outer covering from our fruits,
vegetables, beans and grains, we lose a lot of nutrients and fibre. Fibre bonds with sugar and fat in the food and
prevents it from being absorbed too quickly.
Fibre also makes you feel full longer so you consume only as much food as your body needs, reducing empty
calories.
When we consume refined foods, which have no fibre, we end up consuming more calories and our blood
sugar levels rise. For example, if you eat whole rice, you’ll find that you eat only half the amount as you feel full
faster as opposed to when you eat refined rice.

Processed Foods

One of the fallouts of our fast-paced modern lifestyle is the increasing consumption of packaged and processed
foods. The more processes a food has gone through, the less nutrition it provides and the more addictive it often
becomes. Most of the foods that are found in the middle aisles of the supermarket are preserved ready-made
foods that have very little resemblance to its original ingredients. The food industry has a little secret to make
foods irresistible. It combines fat, salt, sugar and sometimes dairy. Since fat, sugar, dairy and the lack of fibre
contribute to diabetes, processed foods are extremely harmful. On top of this they also contain chemicals that
increase their shelf life and add to the flavour. We see this in the form of so many different flavours of potato
chips, biscuits, noodles, pastries and other snack items.
 What we don’t realize is that most of these ‘foods’ are made in centralized factories and shipped to various
outlets. They hardly have any nutritional value and are full of calories and chemicals. Although the foods are
made to have a long shelf life, they don’t do much for our own shelf life.

Lack of Exercise

Many a diabetic has seen blood sugars drop as a result of exercise. A regular morning walk definitely brings
down blood sugar levels. A sedentary lifestyle along with a faulty diet is one of the key causes of diabetes. One
of the banes of modern existence is that we have created a highly mechanized, artificial environment that has
reduced physical exertion to a minimum. We don’t walk even short distances, preferring to take cars instead. We
don’t climb stairs, but take elevators. We have electronic gadgets to prepare and cook our food. And by cooking
our food, we have even given our jaws a rest. In India, many people have house help and men are often
dependent on their wives or family members to do their personal chores.
If we lived in a natural environment, we would have to be physically active for survival and may not need
supplementary exercise. Since we don’t, it is important to consciously become physically active. Incorporating
physical activity in your daily routine is key. It’s not necessary to join a fancy gym or have plenty of time. Just
use what is available to move your body. Climb stairs instead of using a lift, don’t take vehicles for short
distances, walk instead, get up and stretch or dance during commercial breaks while watching TV, walk around
while talking on the phone. Start small and steadily build your stamina to increase your physical activity. What is
important is movement, if possible, in nature. I have talked about the importance of exercise at length in Chapter
24.

Lack of Vitamin D

People with low levels of vitamin D have an increased risk of developing diabetes. An article titled ‘Vitamin D
and Diabetes’ published in the journal Rheumatic Diseases Clinics of North America emphasize this.6 Vitamin D
is a hormone made by the body when the sun comes in direct contact with the skin.
Once again thanks to our artificial lifestyle, vitamin D deficiency has become rampant. In India, with a
premium put on fairer skin, people avoid being exposed to the sun for fear of becoming dark. So even in the sun
we take umbrellas, cover ourselves and wear sunscreen––and the result is a lack of vitamin D. In addition, the
increasing levels of pollution do not allow the sun’s UV rays to reach us. Trying to catch the sun through
windows in the privacy of our homes is also not the solution since glass blocks the UV rays. It’s vital to check
vitamin D levels and to take supplements if they are low.
You can read more about the importance of vitamin D in Chapter 9.

Hormonal Disruptors

Diabetes is primarily a hormonal disorder. One fact that often seems to be overlooked is how rampant hormone
disruptors are in our daily lives.
Plastics and chemicals fall in this category and we have created an environment where they are everywhere.

Plastic

Plastics find their way into landfills and pollute the land and water. In many places they are just burnt, polluting
the air, water and soil.
They find their way into the sea as well––fish in the oceans have a very high concentration of plastics and
mercury. More than half the fish caught in the world are rendered and fed to the animals in our food chain.
Animal products hence have a high concentration of plastics and mercury. In fact, PCBs have been found in
human breast milk samples too. Therefore, it’s important to avoid all animal products because that is where the
highest concentrations of PCBs are found.
Avoid bottled water, microwaving and freezing in plastic too.

REDUCE THE USE OF PLASTIC IN YOUR LIFE

It is important and entirely possible to avoid using plastic. Firstly, remove the use of plastic bags in the house. Take a cloth bag when
you go shopping for groceries.
Segregating garbage is the next step. But here we must be careful to not discard our garbage in plastic bags. When we do this, we are
putting the cows and other animals that eat from garbage dumps at risk because they end up consuming plastic in order to get to the
food. Before you say, ‘What’s that got to do with me?’ stop to consider that the milk given by these cows is probably sold to a
cooperative and ends up in your house.
In Goa, they have come up with a great solution where they leave the waste in metal tubs or give them to the cows directly. This
might appear a little cumbersome to begin with, but once you make a habit of it, it becomes easy. You could pioneer this practice in
your society or colony.
Rwanda has banned plastic bags in the entire country, and Kenya has followed its example! This is something India could take
inspiration from, but till that happens we could all do our bit to save ourselves.

Chemicals

Chemicals, too, are everywhere. The food that we consume is grown using pesticides, herbicides and fertilizers.
Packaged and processed foods also contain chemicals.
We further get exposed to chemicals through air fresheners, detergents, mosquito repellents, polishes and
cleaning products. They are even found in personal care products such as toothpastes, shampoos, soaps, lotions,
shaving creams, hair dyes, deodorants, perfumes, cosmetics, medications, supplements––the list is endless. The
next time you use any of these, take a look at the ingredients.
As a result our body and skin are in constant touch with chemicals. It seems hard to imagine life without them
because we have been conditioned to using these products. So what can we do? The answer is simple. Most of
these products can be replaced with natural alternatives. Perhaps we will also find that we don’t need some of
them at all!

Medications and Vaccinations

I have treated many patients taking multiple medications. Once the diet improves, it’s easy to reduce some of
them, one by one.
There is ample evidence that the statins commonly prescribed for lowering cholesterol raise blood sugars and
actually do not do anything concrete for cholesterol. The cholesterol levels you get in your blood test are not a
real measure of the problem. It’s the cholesterol which lines the arteries and which cannot be measured in the
blood test that causes the trouble. I will be talking more about fats and cholesterol in a later chapter.
Since only animals produce cholesterol, if our food is free of animal products (including dairy), there will be
no cholesterol intake, which allows us to drop cholesterol medications easily. Similarly, as we improve the fuel
we put in our body, other medications too will become unnecessary. For example, blood pressure will reduce,
blood will become thinner and blood thinners may not be required.
I have seen that only by reducing the medication burden on the body does the diabetes burden go down. This
cannot be stressed enough. Medicines, which are not vital, must be reduced. At the same time, reducing
medicines too quickly can be dangerous, so it is advisable that you reduce it following tests and check-ups.
Antidepressants and steroids can increase weight and cause diabetes. Antipsychotic drugs, too, can be a cause.
The point I am trying to make is that we take a lot of medicines unquestioningly and sometimes believe that it
can only do us good. The converse can also be true.
Obesity

Obesity is recognized as a major risk factor that predisposes one to diabetes. The irony is that the conventional
medical treatment for diabetes often leads to weight gain. Patients, once diagnosed and treated with medicines,
often enter the vicious circle of weight gain, which worsens the condition.

Tea, Coffee, Colas, Alcohol and Tobacco

Tea, coffee and colas contain caffeine and like alcohol and tobacco, they are acidic, highly addictive and have an
adverse effect on health, raising both blood sugar and blood pressure. Tea and coffee can be replaced with herbal
teas (not green tea, which also contains caffeine). Even diet colas are harmful.
Tobacco is a known cause for cancer and makes your blood sugars rise. You know you should not smoke, but if
you have diabetes, then giving it up will also help you get the results faster.
You needn’t worry. I understand that this is a big hurdle and I will help you get rid of these habits. If you are
ready to reclaim your health, this will be less difficult than it sounds.

Cultural Factors

I want to list some cultural factors that promote diabetes. Some, or all, of these may resonate with you. Only
once we are aware that our habits are unhealthy can we change them.

Cooked Food

We in India hardly have any raw food. Salads rarely exist and are served occasionally in measly amounts as
accompaniments to food. Green chutney culture is all but gone. In order to get rid of diabetes, we should eat in a
way that is as close as possible to what nature expected of us. Fire is man-made. While you will not be asked to
stop cooked foods altogether since we are so habituated to them, you will be asked to eat more raw foods. Infants
and children often instinctively take to it. I have heard mothers complaining that their kids do not eat at all when
all they eat is fruits and raw vegetables. They do not consider raw foods to be real foods! But raw foods are
higher in nutrition and help the healing process. It exercises your jaws, automatically cleans your teeth and you
will feel like eating less. Most importantly, if a little trouble is taken in preparation, it’s delicious too!

Eating Out

In India, eating at restaurants was rare in the past. In fact, restaurants themselves were rare. Now new eating
outlets are opening up almost daily and eating out is the norm. Food has become entertainment.
We eat out to socialize or because we are bored. We order in because we are too busy or too tired to cook or
don’t know how to. Either way, we are eating food that is cooked to feed commercial interests rather than to
nourish.

Corporate Culture

Many corporate offices have canteens that are open the whole day so that people work longer hours and there’s
less incentive to go out.
Once, when I was to do a seminar with a corporate firm, I offered to train their kitchen staff so they could
learn to serve healthy food. When they realized how serious I was about changing the food, they decided against
the seminar. The food served there, like in many corporate canteens these days, was from a centralized kitchen
that catered to different corporate organizations. They were able to provide food at a low cost and did not want to
make changes to what was being served. Cheap food causes expensive diseases though!

Wedding Culture

Earlier, weddings were simple affairs where people sat in a line and were served the same traditional meal. Now
they have become elaborate events serving every kind of cuisine in buffet stations. Over and above this, the
number of guests has become a determiner for one’s status. Weddings have become like huge parties that are so
tempting they are hard to refuse. This is symptomatic of the kind of lifestyle we have adopted without realizing
that it is making us sick.

Hospital Tourism

Earlier, when someone was admitted to the hospital, the doctor would provide guidelines for the patient’s diet––
on what food to bring for him or her from home. Now hospitals have food courts that could match those in trendy
malls. Hospital ‘tourism’ is a real thing and it has become a status symbol to get the patient hospitalized in not
just the best-equipped hospital but also one with the widest array of restaurants to order food from, for both the
patient and the visitors alike.

Fast-Food Culture

We live in a culture of instant gratification. So fast food is attractive and desirable. What’s more, it tickles the
palate at a low price. Whether it is instant noodles, chips, biscuits, baked treats or desserts, these are available
everywhere. Millions are spent on marketing them and we are bombarded and brainwashed with advertisements
where celebrities endorse them. So how can we resist?

Mindset

The most insidious thing is the belief system we adopt without questioning, such as the belief that diabetes is
genetic. This fatalistic mindset that ‘everyone in my family has diabetes, so I too will get it’, makes us resigned
to our fate and not take responsibility for our health. What we don’t stop to think is that genetics only makes you
prone to certain diseases. But if you alter your diet and lifestyle, you can keep diseases at bay, including diabetes.
We are prone to blaming the state of our health on someone else and not taking responsibility for it.
I remember a couple from the Middle East who had come for our twenty-one-day health retreat. Even though
they enjoyed eating all the whole, plant-based, zero-oil, zero-sugar food served in our programme, they would
still not eat fruit because they could not change their mindset. They believed that as diabetics if they ate fruit, it
would raise their blood sugars. Fortunately, they gave in by the last week after seeing some of their fellow
diabetics having several fruit meals a day, only to find that this was not true.
Many of us believe that diabetes cannot be reversed, and as long as we believe this, it becomes the reality. Let
us now change our mindset and question all our beliefs. Once we believe that we can be rid of this disease, it will
reflect in our actions and become a reality.

Subsidies

So far I have described the direct causes of diabetes. But there are indirect causes that support the very systems
and conditions that make it easier to adopt unhealthy diets and practices.
All the foods that may directly cause diabetes are available at cheap rates such as chemically grown foods,
refined foods and fried foods. This is made possible in part due to the huge subsidies given for fertilizers and
pesticides that make it cheaper to grow chemical-ridden food. Compare this to organic food, which is more
expensive because the farmers do not enjoy subsidies and have to spend a lot of money to get certified as
organic. In fact, organic food is normal, natural food and the food we consider natural, which is grown with
pesticides and fertilizers, should be called ‘chemical food’. Similarly, dairy, meat and tobacco enjoy subsidies
making it cheaper to buy these, whereas fruits and vegetables do not.

Insurance

The only insurance is lifestyle. An insurance company can only pay for treatment. But I have found that when
people have health insurance, they stop taking care of their health because they are lulled into a false sense of
security that now they don’t have to pay for their medicines. Doctors, too, are more liberal with prescribing
medications or tests.
In different countries this works in different ways. For example, in the UK, if someone was diagnosed with
diabetes, they would receive medicines free of cost for the rest of their life. If they reversed their diabetes, they
would have to pay for medicines in the future. Does this really incentivize people to get better?
In a way, health insurance takes away the responsibility of staying healthy from the patient and is deceptive.
Until serious complications occur, there may be no incentive to get well. In India, certain insurances only pay
when there is hospitalization. I’ve seen patients choosing to get hospitalized to get tests done which could easily
be done by a visit to the lab, just so that the insurance will pay for it. The hospital gets revenue, the patient’s bill
is paid and everyone is happy. Ignorance is bliss until invasive procedures that were not required are done too in
the name of money.
I know that what has been articulated here is quite a lot to take in. I can definitely relate to it. Sometimes the
problems are so big that we don’t know where to start, so we don’t change anything. The purpose here is to equip
you and empower you with knowledge. This will guide you to make the right choices and take your health in
your own hands. Don’t do nothing if you cannot do everything. Do as much as you can. The rest will follow. As
we go forward in this book, I will show you new ways of eating and living, which promote health and work
towards getting rid of disease.
 6
The Evidence: Scientific Studies

Hippocrates, the father of modern medicine, said, ‘Let food be thy

medicine.’ Over the years, commercialization has infiltrated medicine too.
In ancient China, doctors were paid according to the number of days their
patients were well. Today sickness makes money. Medical colleges are
often funded by the pharmaceutical industry, and doctors are taught very
little about nutrition. They know which drugs can be used for different
ailments but they do not know what to do to prevent these same ailments
and often suffer from them too.
Medicines, in turn, are being tested on animals in research laboratories
in lethal doses. This means little because the anatomy and physiology of
humans are different from animals and so reactions on them do not
translate into the same in humans. This is why so many drugs come to the
market only to be taken off in a few years. There is the classic case of
Thalidomide which, when prescribed to pregnant women, resulted in
serious deformities in their children.
More recently, the Indian government banned a diabetic drug
Pioglitazone that was believed to have caused heart failure and an
increased risk of bladder cancer in patients. I have met so many patients
who have been on this drug. Medicines are chemicals and have adverse
reactions because our body is not designed to metabolize them.
However, our body is always working to heal and instead of getting into
health problems, if we could think about how to prevent diseases, wouldn’t
we be much better off?
Today medical students take the Hippocratic oath but the culture of our
society, which is so strongly based on economic security, changes the way
they think. Nowadays students join medical colleges not because they
want to relieve suffering, but because they want a lucrative career. Their
medical college fees too have to be recovered. Times have changed.
It stands to logic that if we eat and live the way we were designed to, we
would not suffer from lifestyle diseases. And if we have abused our
bodies, then we always have a chance to heal them, provided we start soon
enough and do the right things.
As early as 1920, Max Gerson, a German-born American physician,
healed his patient Dr Albert Schweitzer of diabetes through a raw plant-
based diet. It stands to reason that our bodies were designed to eat raw
food and, if we had a totally natural existence, this would be the case.
What we could eat raw are mainly plants and perhaps some insects and
animals that are small enough to eat raw. Therefore, a raw diet is by
default mainly plant-based.
Dr Thomas Cleave’s book, published in the year 1975, The Saccharine
Disease: Conditions Caused by Taking Refined Carbohydrates Such as
Sugar and White Flour showed that within twenty years after processed
foods such as sugar and white flour were introduced into a culture, there
would be an outbreak of diabetes. Fat and processed foods are undoubtedly
the biggest cause of the disease.
The sugar addiction starts when we are very young, because it is used by
our parents to push unpalatable things down our throats––medicines, milk
or even certain foods. White flour and refined carbohydrates become sugar
after digestion. They often become comfort foods because of the
connection with our parents, past or even parties and fun food.
Dr Neal Barnard in his book Dr Neal Barnard’s Program for Reversing
Diabetes notes that cultures that move from their traditional, high-
complex-carbohydrate diet to a more Western diet, rich in fat-fried foods,
animal products and oils, succumb to an epidemic of diabetes.
This is being seen all over the world. As cultures move from traditional
foods to supermarket foods, disease ensues.
 In 1972, researchers at the University of Kentucky studied twenty men with type 2 diabetes
who were on an average of 26 units of insulin a day. They were on a high-carbohydrate, low-fat
diet. In just sixteen days, only eleven were still on insulin and the average was only 11 units!
 This is the result of a study conducted at UCLA with 197 type 2 diabetics on oral medications.
They were on a three-week diet change plus exercise programme. In just twenty-six days, 140 of
them had discontinued their medicines altogether! Since they had changed their diet and
increased their exercise, this study did not show the effect of diet alone.

To understand the effect of nutritional interventions alone, Dr Barnard

conducted a twelve-week study. Participants were asked to eat whole,
plant-based foods without any animal products or added fats and not
change their exercise regimen. This study showed that on an average, a
person on a plant-based, low-fat, high-complex-carbohydrate and
moderate-to-low protein diet lost 16 pounds and their blood sugars
dropped 28 per cent! All this occurred without any limits on portion size
or calorie control!
 Another study took fifty-nine overweight people and divided them into two groups––one was
on a low-fat, plant-based diet and the other on a typical diet usually recommended by doctors.
They were studied over fourteen weeks with no change in their exercise regimen. It was found
that the low-fat, plant-based group had lost on an average 5.8 kg whereas the other group lost
only 3.8 kg in fourteen weeks. More importantly, there was a significant increase in insulin
sensitivity in the vegan group but very little in the other group.

My own experience has been the same. In our twenty-one-day residential

programme where all the food is under my control, despite large delicious
buffets at every meal where participants are spoilt for choice, every single
participant gets results in the same time period and many are off all
medicines altogether in three weeks’ time.
Despite evidence and written documentation that diabetes can be
reversed, many doctors are not aware of this and patients are repeatedly
told that it is progressive, it comes with age and nothing really can be
done. This is to assure you that if you are committed and have type 2
diabetes, it can almost certainly be reversed. If you have type 1, it can
possibly be reversed too and the dosage of insulin will almost certainly
drop.
 PART III

NUTRITION FACTS
 7
Why the Foods We Eat Are Making Us Sick

We look after our cars better than ourselves!

If you had a car, what kind of fuel would you put in it? Definitely the
one on the manufacturer’s manual. If it is petrol, you would never use
diesel or vice versa. That stands to logic.
Every species in the wild instinctively knows what food to eat. A lion
cub instinctively goes for meat and a calf for grass. You would never give
a lion grass or a cow, meat.
We humans do too, but our conditioning battles with our instincts and
usually wins when it comes to food. We eat anything that is made to look
and taste appetizing. In the process, we have stopped eating according to
our instincts.

Get in Touch with Your Instincts

For a moment, let me put you in touch with your instincts. Imagine that
you are in a farm or an orchard and you see vegetables and fruit ripe and
ready to be plucked. What would you feel like doing? Picking and possibly
eating them, right? This is instinct. We enjoy eating freshly plucked fruit
and vegetables. But your dog wouldn’t be interested in eating these.
Now what would you feel like doing when you see a chicken running
across the road or in the village? You certainly don’t feel the urge to
pounce on it and devour it. Your mouth does not water. But if your dog
sees a chicken run, his instinct may be different. If you take your dog
through the chicken coop, you would have feathers everywhere!
Similarly, if you see a goat, pig or cow, you wouldn’t salivate but a lion
would, because that is his natural food. Your dog won’t, because these are
not his natural foods either. However, we do feed the meat of cows, pigs
and goats to dogs. This is harmful. Think about it. If you saw a dead
chicken on the road, would you feel like consuming it? Only when a
chicken has been cooked and presented on a plate do some of us salivate
and feel like consuming it. This is conditioning, not instinct.
Manufacturers know about our instincts all too well and tap into them to
maximize the sale of their products. When you go shopping, you are
attracted by herbal products, shampoos, soaps and toiletries that claim to
contain ‘natural’ ingredients and have the fragrance of all kinds of fruit
and flowers, not to mention their images on the packaging. Can you
imagine buying toiletries that smell of chicken, beef or fish instead?
Instinctually, we are attracted to plants and their smells, not to animal
flesh and the smell of death and decay.
But culturally it’s different. Due to our conditioning we might find the
smell of a barbecue or cooked fish inviting. It is because we have grown
up with these foods and associate them with festivity and comfort. The
important thing to remember is that conditioning can be reversed. It is
entirely possible to give up these foods and not miss them. We cannot do
the same with plants. That would be going against instinct. Sometimes
when I ask people whether their mouths salivate when they see a chicken
or a goat, some of them say ‘yes’. This is conditioning, and should not be
mistaken for instinct.
Let us take this a step further––you may have seen lush green fields of
wheat or rice growing in the countryside. What do you feel like doing
when you see these? You may answer that you enjoy the greenery or wish
to walk through the fields or that it relaxes you. These are the answers that
I have heard. No one ever says that they salivate on seeing green fields.
That’s because grass is cow food and grains are bird food.
Human beings have now learnt to eat dog food (chicken), cow and bird
food (wheat and rice), lion food (goats, sheep, cows and pigs) and calf
food (milk). Each animal thrives when it eats food suited to its anatomy
and so should we. No wonder we are sick! We are very careful about what
we feed to the animals in our care but not so when it comes to ourselves.
 Part of the reason for this is that we don’t think much about what we
eat. One of the first things that parents teach us is what to eat, even before
we learn to think. And they were taught these habits by their own
parents––it has become a culture. These habits are further reinforced by
society and advertisements and no one gives it much thought. As adults,
we continue to consume food that is detrimental to our health and
unnatural for our species, because we have internalized what we were fed
as children. By the time we start thinking about it, we are, in most cases,
habituated to food that is not good for us. It is not our parents’ fault either
because as a society we are heavily influenced by advertisements that
promote foods, rather than by instinct.
Our instincts are still intact when we are children. How many of you
have had trouble getting young children to drink milk? Children usually
refuse to drink animal milk because they know instinctively that it’s not
the best food for them, but we cajole and coax them, then add sugar and
other malt-based substances to make it palatable. But then they become
addicted. If I tell you to give up dairy now, you would probably want to
resist.

Natural Foods Lead to Health, Processed Foods to Disease

We eat refined and processed foods that don’t resemble the natural
substances that they came from. For example, oil from oilseeds or sugar
from beet or sugar cane. Real food has a finite shelf life but many of these
extracts last for many years. This may be because they are full of
chemicals or because they have become chemical substances themselves.
We need to pause and think about foods that are instinctual to us. These
should form the bulk of your diet. The others should be kept to a bare
minimum or ideally removed altogether from your diet, especially if
you’re serious about reversing diabetes.

Diabetes Belongs to Everyone

Although diabetes has been mentioned in ancient medical texts, it was a
very rare illness in the early 1900s. In India, it was a disease of the rich
because they consumed high caloric, refined foods. Then with the easy
availability of processed foods it became a disease of the middle class.
Now it has become a disease of the poor as well, because refined and
processed foods are the cheapest foods available.
Our bodies are designed to crave high calories in the form of sweets and
fat because these can be stored for use in times of scarcity. In nature, they
are always accompanied by fibre, so overeating is impossible. But now
refined foods give us high calories every day and because of the
mushrooming of supermarkets, there is no scarcity of these foods. As a
result, we as a society are growing fatter.

Industrialized Farming

My grandmother always used to say, ‘The food today doesn’t taste like it
used to in our time.’ Almost everyone I talk to has heard this from their
parents or grandparents. So what has changed?
When our grandparents were young, food grew naturally, the way nature
meant for it to be grown. Many foods were seasonal. In each season, they
would have their fill of the best and then they would move on to what was
available in the next season. Now many things are available all year
round! Foods are grown with special chemicals, which hasten maturing or
slow down the process. Not to mention fertilizers and pesticides.
Pesticides are poisons that keep animals and insects away from the food so
that we can eat them! Farmers in India are told that they are medicines
their plants need. This is only so that the farmers can keep a good
conscience. Most of them have a special plot where they plant the food
they eat. This plot is never sprayed. Once you grow artificially, the soil
gets depleted and then fertilizers become a necessity. Real soil is alive and
full of organisms, just like our bodies, but in industrialized farms the soil
is dead. It’s just a bunch of chemicals. Organisms cannot survive in it and
plants, too, need help.
 FROM THE FARMER’S MOUTH
I once met a farmer who had switched to organic farming. I asked him what had
made him change. He said that when he saw birds drop down dead when the crops
are sprayed with pesticides, he realized that it must be poison. He had seen crops
grown naturally for years but everything changed when government agents started
telling them to buy fertilizers and pesticides. Once these chemicals are used, nothing
grows without them. But it is possible to revive the soil again and bring back its life.

Punjab, considered the grain bowl of the country, has the highest incidence
of pesticide and fertilizer usage. The fallout has been the alarming rise in
cancer cases, especially in the Malwa region. So much so that there is a
train nicknamed ‘Cancer Express’ because it carries farmers with cancer
from this region of Punjab to neighbouring Rajasthan where the poorest
among them can get free and subsidized treatment.
We are eating, drinking and breathing poisonous chemicals. Chemicals
are hormone disruptors, known to cause diabetes.
In our culture of mass production and consumption, we have access to a
huge variety of food with a dwindling quality. If you go to a restaurant,
you may find the menu spread out over several pages. This is because of
different sauces and seasonings. For example, there may be numerous
chicken dishes to select from according to the flavouring. We are selecting
the flavour more than the food! The reason why we need so much
flavouring in our food is because the original food doesn’t taste so good
any more.
We are drifting far from what nature meant us to eat. We have lost touch
with our instincts and happily eat processed and chemically grown foods
designed to tempt us and make us eat more. We have forgotten that real
food––the food our great-grandparents ate––is even more delicious and
will not make us sick!
 8
The Natural Diet for Human Beings: The Logic of Plant Foods and Whole
Foods

In the last chapter we looked at our instincts. Here we will look at further evidence of our need to eat differently
in order to be disease-free.

The Logic of Eating Only Plants

It stands to reason that if we eat only the foods most suitable to our species, we are less likely to get sick and if
we do fall sick, we are more likely to heal. In this chapter we take a look at some of the anatomical and
physiological characteristics and habits of our species to understand why a plant-based diet is most appropriate
for us humans.
Since childhood we’ve been told that we are omnivores. We believe this, often without questioning it. But if
we were to compare our anatomy with that of carnivores, herbivores and other omnivores, it would give us a
different perspective. Our instincts and our anatomy co-relate. Every animal has an anatomy and physiology that
is suitable for its biological needs.

Teeth/Dentition

Let us compare the teeth of a herbivore, a carnivore and those of other omnivores with our own teeth. The
differences are evident.
Carnivores have sharp, pointed canines so they can attack their prey, tear it apart and devour it. They don’t
have grinders (molars) because they do not masticate the food in their mouths; they swallow the pieces since
most of the digestion occurs in the stomach. Their jaws open wide, enabling them to grip their prey. Carnivores
can only move their jaws vertically.
Herbivores, on the other hand, have a lot of grinders. They masticate their food in the mouth. Their jaws move
both vertically and horizontally to enable this.
An omnivore’s teeth vary, depending on whether it is mainly carnivorous or herbivorous. The monkey and the
bear are both omnivores and have different teeth, suited for different diets. Even the teeth of the brown bear, a
true omnivore, whose diet is 95 per cent plant-based, is quite different from our own.
By comparison, it becomes clear that our teeth resemble that of a herbivore. Though we have teeth that we call
canines, they are very unlike those of carnivores. They are neither sharp enough nor long enough to attack an
animal, kill it and tear it apart. But our jaws and molars are similar to those of herbivores, enabling us to chew
our food before swallowing it.
 Teeth of carnivores Teeth of herbivores

Teeth of omnivores Compare with our teeth

Drinking Water

Herbivores drink by sipping and carnivores drink by lapping. We, like herbivores, sip.
 Lapping Sipping

Digesting the Food

Our salivary glands produce enzymes to digest complex carbohydrates. Carbohydrates are found in plants and
their digestion begins in the mouth. Carnivores, on the other hand, don’t have an enzyme in their mouths, but
instead have a lot of acid in their stomachs. This acid serves to destroy all the germs in their prey, and then helps
dissolve and digest its skin, bones and flesh. Unlike carnivores, we cannot eat the flesh of animals uncooked.
Human stomachs have less acid, therefore we easily contract food-borne diseases through improperly cooked
meat and animal secretions like milk and eggs. Carnivores don’t face this problem because the copious amount
of acid in their stomachs kills these disease-causing microorganisms.
Acid is also required to digest protein. It is clear that the human stomach, with its much lower levels of acid,
is not designed to digest a large amount of protein. When we do eat a high-protein diet, we force our stomachs to
produce a lot of acid. This is one of the causes of acidity.
Since we don’t have a lot of acid in our stomachs, when we eat a high-protein meal, we most often throw in a
bit of acid to help digestion. Think about it. If you were to order a burger at a fast-food restaurant, what do you
order to drink? Most likely it’s cola or an aerated drink. These are highly acidic drinks, which helps digest the
high-protein content of the food. If you order a steak in a nice French restaurant, you would most likely order
wine to go with it. Alcohol, too, is acidic. It is interesting that in India, non-vegetarian restaurants serve alcohol
but vegetarian restaurants generally don’t. Traditionally, it was only the non-vegetarians who needed to consume
something acidic to aid digestion. Today vegetarian food has changed a lot because of the high levels of dairy
products in it. The vegetarian appetite for paneer and cheese puts them in the same boat as non-vegetarians; both
could be equally struggling with their digestion, but the convention hasn’t changed yet. Of course, this is no
problem because colas are available everywhere and they serve the same purpose.
When we finish a heavy meal, we often drink coffee or tea, both acidic drinks. All this acid may aid digestion,
but it destroys our health in different ways––we will see this in greater detail in the next chapter.
After eating a meal of flesh or cheese, we typically feel full and groggy. The coffee helps a bit but we may
desire a nap. This is because all our energy goes towards digesting these foods that are not natural to our diet.
The opposite is usually true when we eat fruits or a fresh vegetable salad. We feel invigorated and energized
because these foods are easy to digest and pass through the stomach quickly.

The Digestive Tract

There are huge differences between the digestive systems of carnivores and herbivores. The carnivores’ stomach
capacity is 60–70 per cent of their total digestive system. Their intestines are relatively shorter because they eat
infrequent large meals and most of the digestion is done in the stomach. And also because they consume animal
flesh, which decays fast and needs to pass out of the system quickly.
In the case of herbivores, including humans, the intestines are longer because most of the digestion and
absorption is done here. An herbivore’s digestive tract is almost 12–16 times the length of its spine, while a
carnivore’s is just three times the length of its spine. Our own digestive system is twelve times the length of our
spine. If decaying animal flesh or secretions has to make its way through this long tube, toxins released from it
are unfortunately absorbed too, predisposing us to colon and other cancers.

Beyond the Digestive System

Our Sweet Tooth

One of the reservations people have about eating healthy is about having to give up cakes and pastries. We
humans have a decidedly sweet tooth. This was not created by nature in a wicked attempt to tempt us and make
us sick, but rather in order to attract us to the foods that are best for us—fruits. Today we have learnt to
artificially sweeten everything so that it tastes good. This, of course, is very unhealthy. When we renounce
refined sugar, our taste buds sharpen. We are then able to taste the sweetness in vegetables like carrots, peas and
even onions and potatoes. Food becomes much more enjoyable. Carnivores do not have taste buds for the sweet
taste, simply because nature did not intend for them to be attracted to sweet foods. Rather, they have attributes
like a stronger sense of smell that enable them to hunt their prey.
In nature, nutrition and palatability go hand in hand. The sweeter and tastier the apple you’re eating, the more
nutritious it is likely to be. Organic fruits and vegetables taste better. So does fresh produce when compared to
old produce. It goes without saying that it is better to eat fresh organic produce rather than chemically grown
food from cold storage.

Multicoloured Vision

We humans have multicoloured vision, a feature that most other animals don’t have. We can see all the colours
of the rainbow, and this serves us because the best foods for us are those that span the colours of the rainbow. We
are naturally attracted to vibrant colours. When we are at a farmers’ market with lots of differently coloured fruit
and vegetables, we are tempted to buy them. When we go to a good restaurant, no matter what we order, the food
is made to look more attractive by garnishing it with colourful vegetables. We have a multicoloured vision so
that we are tempted to eat foods of different colours in order to get a variety of nutrients.
Manufacturers of packaged foods know this and use this trick to entice us to buy their products. Think about
the different flavours of potato chips, all wrapped in differently coloured packets. When we look at the display of
these products, we naturally want to try them all! Needless to say, these are not natural foods and should not be a
part of our diet at all.

Claws and Tools

Animals that eat other animals have the necessary physical attributes to kill, tear apart and digest the prey with
their own anatomy. Unlike carnivores and most omnivores, we are not endowed with claws or talons to attack
another animals. Our jaws cannot open wide enough to bite into them. Night vision, common in predators, is
lacking in humans. Without any bodily appendage to kill, we need tools to attack and kill the animals that we
have learnt to eat, and whose flesh we have learnt to savour. Hence, eating animals is not what nature designed
for us but something that we have learnt to do.
Most animals that eat other animals are able to eat them almost whole. A cat that eats a mouse or squirrel will
eat the animal whole––from head to tail, leaving behind nothing––no skin, hair or bones. When a lion eats a
zebra or an antelope, it too is capable of eating every part of it. That is to say that although the animal may be
shared by the entire pride, almost every part of it can be consumed by the predators.
If this were not so, imagine the skeletons and pelts of mice and rats that we would see every morning in the
streets after stray cats and dogs have feasted during the night. It’s only when a large animal dies and is eaten by
smaller scavengers like vultures and hyena that the skeleton may remain.
When we eat an animal, we usually have to take off the skin, feathers or scales and the bones, hack it with a
knife, clean its insides and then cook it in order to make it edible and so that we may not get sick. To make it
more suitable to our palates, we season it with materials from the plant kingdom––onions and garlic, mustard
and tomato ketchup, oil, herbs and spices, to name a few. Then we eat it with more plant-based foods––rice,
bread or even vegetables. No true omnivore or carnivore needs to disguise its natural food to such a degree.
Not only are we conditioned to eat food that is unsuitable for us, we also often feed our domestic animals food
that is not meant for them. For example, pet dogs and cats may be fed beef. What number of these dogs and cats
are natural predators of cows and buffaloes? Even though cats and dogs are carnivores, they have their own
niche. Feeding them outside this niche may not be healthy for them. I remember one of my patients from the US
proudly telling me that they raised wild bison to commercially produce high-quality dog and cat food. This is a
mistake because in the first place, bison is not natural dog or cat food. Dogs and cats cannot kill this magnificent
animal on their own in the wild. But since few of us stop to think about this, bison meat will easily sell as dog
food for a premium.
In our modern-day society, we have distanced ourselves from nature and are disconnected from our food
source. We rarely think about what we eat and what we are doing. Today we have made even the originally
herbivorous animals that we raise for our food omnivores and, sometimes, even cannibals. Let me explain. In
order to make them grow faster, to save money and make more profit, cows, pigs, chicken and other animals in
our food chain are fed slaughterhouse by-products and fishmeal. The slaughterhouse by-products and by-catch
are routinely sent to rendering plants where they are converted into dry food and then added to domestic animal
feed. The sad results of this are being witnessed today. Mad Cow disease and its human form, Creutzfeld Jacob
Syndrome, are just some effects of feeding animals in our food chain foods that are not suited for them. (For
more information on this, and to learn more about our current practices, you can refer to two books by American
meat-and-dairy-farmer-turned-activist Howard Lyman titled Mad Cowboy and No More Bull.)

Our Herbivorous Instincts and Habits

Herds and Groups

Like other herbivores, we are herd animals. We like doing what everyone else does, whether it’s fashion or our
eating habits. We live in clusters, towns and cities. Carnivores usually live alone or in small packs. One of the
biggest obstacles in changing our eating habits is our society. If everyone were to change, it would be easy, but to
be different from the rest poses a challenge to many. A major reason why it is difficult to make India diabetes-
free is that most people resist change in their food habits. We follow the herd most of the time.

Frequency of Eating

If you leave a horse or a cow in a pasture, they can graze all day long. We are similar in this regard. Like
herbivores, we eat all day. Breakfast, lunch, dinner, a few snacks. Carnivores, on the other hand, don’t. They kill,
eat their prey and then rest, sometimes for days before the next kill. If we eat the foods suitable for a carnivore,
but then eat as often as a herbivore does, don’t you think it would cause problems?

Changing Lifestyles

I live in Auroville, in rural Tamil Nadu. Here, until as recently as fifteen years ago, chicken and goat butchers
appeared only on Sundays. This was true of many places in India as well. Forty years ago, processed cheese was
relatively new and most people disliked it because of its smell. Go back a little further in time and about sixty
years ago, India did not have an organized dairy sector. When I was growing up in Mumbai, toned milk (milk
reconstituted from imported milk powder) was available, but that was only at ration booths, where it was given
according to the quota. At the time most people did not have a fridge, and hardly consumed animal products.
Most people in their seventies will say that they hardly had any milk while growing up unless they lived in a
village and had their own cow. Our diet is changing rapidly, more rapidly than we can even imagine! Now meat
and chicken have become a part of our regular diet and are no longer served on special occasions. Milk and
cheese are staple foods in most homes and it’s hard to find a restaurant that does not serve cheese. In fact, now
it’s hard to find a meal in an Indian restaurant that is free from dairy products.
The West is facing an even bigger challenge. Just forty years ago, most hotels in Europe served a continental
breakfast. This included tea and coffee and fruit juice or fruit. Additionally, there would be bread rolls or toast
served with butter and jam. Today, these very same hotels have a breakfast buffet, which includes all kinds of
dairy products from yoghurt to cheese, all kinds of meat products from sausages to cold cuts and all kinds of
eggs––boiled, scrambled and omelettes. Indian hotels are similar. The way we eat has changed considerably.
Many Europeans over the age of fifty will tell you that when they were young, they had fish on Fridays and meat
on Sundays and that was it. Now there’s meat for every meal, starting with breakfast.
We are facing the biggest epidemic of heart disease, diabetes and cancer in the history of mankind––which is
reversible if we just look at what has changed since then. Could there be a possible correlation with the change in
our diet?

Our Instincts

Unlike other animals, we do not eat by instinct any more. Our parents and society teach us what to eat.
Advertising plays a huge role in creating and propagating these myths. Once we recognize this, we will think
before putting anything into our mouths and check whether it’s worthy of our bodies or not.
Many thinkers from the past—from Plutarch and Socrates to Thomas Edison, Albert Einstein, George Bernard
Shaw, Dr Albert Schweitzer and Dr Benjamin Spock—have shunned animal products. But the herd chose to move
in the opposite direction!

The Logic of Whole Foods

Most animals in nature are healthy because they eat the food most suited to their anatomy. Man is innovative. We
saw birds in the sky and we wanted to fly, and today we have planes. We saw aquatic animals and now with ships
we have conquered the seas. We saw carnivores, and we wanted to kill. So far, so good. Today we are the biggest
predators on the planet and this is killing us, literally. Heart disease, hypertension, diabetes, cancer––today’s
number-one killers are all linked to our food habits. What can we do about it? We could begin by looking at our
‘cousins’, the other primates, and what they eat!

Eat Like a Monkey

Human beings are the only species that systematically renders their food less nutritious before eating it. We do
this for several reasons, but mainly to make the food tastier and last longer, as in the case of sugar, oil or white
flour. We have become so used to these non-foods that we often do not know how to live without them. Eating
whole means no white flour, no white rice, no oil or sugar. It also means no peeling of fruits and vegetables
wherever it is not required. What does this mean? Here’s where we have to watch the monkeys. Monkeys, like us,
have hands and fingers. They peel bananas, but cannot peel apples, carrots or cucumbers. A monkey in its natural
habitat will not have access to oil or sugar. So ‘eat like a monkey’ means eat your food whole as far as possible.
Discard only that part of the food a monkey would throw away.

What Happens When We Refine Foods?

There are many ways in which we refine foods. In all the cases, the fibre is removed to make the food softer,
smoother and tastier, sort of like baby food. Much of the fibre of the plant is located on the skin outside and a
very large proportion of the nutrients are located just below it.

Most of the Nutrition Is Lost

Take the example of this chart from Food Revolution by John Robbins,1 which shows the percentage of nutrients
lost when whole-wheat flour is refined into white flour. During this process that removes the outer skin, we lose
25 per cent of protein and 90 per cent of fibre, but also more than 50 per cent of most other nutrients.

Remember that nutrients help in healing, while fibre cleanses. In the case of diabetes, we are trying to heal the
pancreas. Eating whole foods helps keeps the nutrition in our body intact. The fibre helps us feel satiated longer
and cleans the digestive tract. When we refine our food, we strip it of nutrients and fibre. As a result, we are
forced to consume more.
No Fibre and Hence Less Filling

Have you noticed that when you eat whole foods you feel full faster? For example, two slices of real whole-
wheat bread may fill you as much as four slices of white bread, though each of the slices contain the same
amount of calories. So you end up consuming more calories when you eat white bread because you need to eat
twice the amount to feel full. The same is true of rice. A bowl of whole rice is about as filling as two bowls of
white rice. But one bowl of whole rice contains almost the same amount of calories as a bowl of white rice.
For manufacturers, this spells profits, because you are consuming twice the amount of food when it is refined
or processed. For you, it translates into calories and weight gain without the benefit of good health. It’s also
important to note that when you eat whole foods, say whole rice instead of white rice, you stay full longer. This
translates into reducing your urge to snack, making your daily caloric intake even lower.
Fibre provides bulk without calories. In our bodies, fibre also has a specific function. It creates bulk in the
intestines, preventing constipation and maintaining smooth movements of the bowels. Constipation is very
common today because of the high consumption of refined and animal-based foods, but it’s almost impossible to
be constipated on a whole-food, plant-based diet.
Sometimes we refine food in ways that may not be as damaging, but these are not as healthy as the whole food
from which they are derived. For example, fruit juice. It has a distinct flavour, which means many nutrients are
still available, and it’s tasty. But the problem is that we may be able to drink large amounts of it, because the
fibre is removed and it is now easier to consume. Thus we get more calories than we would if we stuck to eating
the whole fruit. This may be useful in a situation where it’s difficult to eat or when we need a large amount of
nutrients quickly, as in the case of cancer, but is especially detrimental for diabetics because of its high caloric
values.

Refined Foods Become Tasteless

Nutrition and palatability go hand-in-hand. Nutrients have flavours of their own. Whole rice, whole wheat,
beetroot, sugar cane and fruit and oilseeds like peanuts, sesame and coconut have their own distinct flavours. The
refined products that come from them are stripped of these flavours. This is also one of the reasons they are so
popular. White rice provides a good base, because it hardly has a taste of its own, so it doesn’t alter the taste of
the gravy that it is served with. Compare this with the rich wholesome taste of brown rice. Similarly, white bread
serves as a packaging for the filling of the sandwich. Unlike whole bread, it hardly has a flavour. Sugar added to
anything only increases the sweetness and does not change the taste. But dates, raisins or beetroot have their own
flavours. Foods fried in refined oil bear no resemblance to the oilseeds from which the oil was derived. You
cannot tell which oil a food has been fried in just by tasting it. You cannot even differentiate one refined oil from
another by its taste.

Refined Foods Last Longer

Sugar, oil, white flour and white rice have a much longer shelf life than do the plants from which they have been
manufactured. But we should not be interested in this. We should rather be interested in increasing our own
lifespan, which these foods do not help with because of their high caloric content and lack of nutrients.
In nature, no animal will eat stale food. Even insects are not interested in food without nutritional value. But
for businesses, this means additional profit because stocks can be preserved much longer.
The implications of eating whole foods are twofold:

Until our body’s nutritional needs are met, we will remain hungry. If we eat nutrient-dense foods, we
need to eat less to get satiated.
Our stomachs have a fixed capacity. If we consume more fibre, we will feel full while consuming fewer
calories.
Think about it. There may have been a time when you had a bag of potato chips for lunch. Although these give
you a large number of calories, when you finished one bag, you may have opened another. But if on another day
you had a large salad for lunch, it is highly unlikely that you would order a second one. Although the salad may
give you less calories than the bag of potato chips, it gives you many more nutrients and fibre and so it’s more
satisfying. It’s also not addictive like fried food.
In south India, I often see people eating large quantities of white rice accompanied by small amounts of
sambhar or vegetables. Because white rice is nutritionally deficient, they make up for it by eating it in large
quantities. But if they were to increase their intake of vegetables and lentils while substituting white rice with
whole rice (i.e., unpolished rice), the quantity needed by the body would reduce considerably.

Peeling

One of the most difficult things to change is the habit of peeling fruits and vegetables even though we lose a lot
of nutrients when we do so. Almost no vegetable, except perhaps onions and garlic, should be peeled. Rather,
nothing that needs a tool to peel should be peeled (remember the monkey rule?). Vegetables like knol knol
(gaanth gobi), where the skin is thick and fibrous and sometimes not edible, can be peeled with our teeth and
fingers. Our body does have the tools to peel even these. Pineapple is one fruit we have that the monkey cannot
easily eat. It does need peeling. Jackfruit may be another. Interestingly, both these fruits have a higher glycaemic
index than most fruits. This means, for diabetics, any other fruit is fine but too much pineapple or jackfruit is not
recommended.

What if the Produce Is Not Organic?

A question that often arises when we talk about peeling is, ‘What if the fruits and vegetables are not organic?
Should they be peeled then?’ There is a misconception that pesticides only reside in the skin of the produce
when, in fact, the opposite is true. For example, when pesticides are sprayed at the bottom of a coconut tree, you
will find it in the water of the coconuts as well. You are not escaping the pesticides by peeling, but you may just
be under the false perception that you are. Although it’s much better to use organic produce, in case you don’t,
it’s still better to not peel and wash it well instead.

Wash Before You Chop

Another important rule is to wash the produce well before chopping in order to not lose nutrients. Chopping
followed by washing leaches nutrients out. Here is an experiment that demonstrates this well. Take a fresh
organic carrot and wash it well. Divide it into three parts. Now grate the first part without peeling. Taste it. Now
peel the second part, grate it and taste it. Finally peel the last part, grate it and drop it into a glass of drinking
water. Leave it there for a minute and take it out and taste it. You will find that the taste and therefore, the
nutritional value, reduces at every step.

The Truth about Sugar

It’s Everywhere

As diabetics we must avoid all refined products, including sugar. We are so used to ready-made foods that
sometimes we don’t even think about how they are made. A large number of them contain sugar. When I speak to
patients, they often tell me that they hardly have any sugar. But unknowingly, they are still consuming it because
it can be found in everything.
Apart from the obvious foods such as jams, juices, ice creams, biscuits, sweets, pastries and chocolates, sugar
also sneaks its way into many foods we wouldn’t normally associate with it such as salad dressings, bread,
flavoured potato chips, tomato ketchup, flavoured yoghurt, tinned fruit, carbonated drinks, energy bars, peanut
butter and breakfast cereals, to name a few.
As people became more conscious of their sugar consumption and started reading labels, the manufacturers
moved one step ahead. They now use alternate names for sugar in the ingredients list such as invert sugar, corn
sugar, dextrose, sucrose and fructose, and even more deceiving names such as evaporated cane juice, brown rice
syrup and nectar, among many others.
Do not be deceived. Sugar is found in nearly all packaged foods. It makes food more attractive, and it also acts
as a preservative. We have to understand that what helps to preserve foods does little to preserve our health and
must be avoided.
If you have seen the documentary film Supersize Me by Morgan Spurlock, you know that there is sugar in
everything that McDonald’s serves, except the fries. And if you have those with ketchup, you’ve got sugar there
too. One 330 ml can of Coca Cola contains seven teaspoons of sugar, according to Coke. Today, an average
American consumes twenty-two teaspoons of sugar a day.2 India is on a similar path since we have readily
adopted the American diet and culture in our cities.

Sugar Is Addictive

We have a natural sweet tooth to encourage us to consume foods that are good for us, such as fruit. But we have
artificially learnt to sweeten everything to make it tastier. Children love to eat out because restaurants put sugar
in everything. Even pizza has sugar in it, both in the sauce and the crust. Sugar makes children hyperactive and
may even cause mood swings.
The fact is that it is addictive. When we eat sugar, the neurotransmitter dopamine that helps control the brain’s
reward and pleasure centres is released in the brain, giving us a feeling of pleasure––this is exactly what narcotic
drugs do to an addict. Our brain is hardwired to seek out activities that release dopamine. This is the basis of any
addiction. And like all addictions, the consumption has to keep increasing for the same pleasure to be felt again
and again. This is how we fall into the spiral of eating sugar and other junk foods without realizing it.

Artificial Sweeteners Are Worse

Sugar, naturally, should not be replaced with artificial sweeteners which are just chemicals. Many of them are
also potent cancer-causing agents and do nothing to reduce diabetes. Sweeteners also raise our threshold for
sweet taste and do little to reduce our addiction or dependence on them.
When we stop eating sugar, our threshold for the sweet taste goes down. Now we can taste the sweetness in
fruits and even vegetables. Peas, carrots and even onions begin to taste sweet. Desserts can be made with dried
fruits. Real food becomes a lot more enjoyable. Nature is very wise because whenever there is high sugar or fat
content in fruits and vegetables, it is accompanied with a lot of fibre. Let us take the example of sugar cane.
Eating sugar cane is not harmful and even diabetics can enjoy it. This is because the high fibre content of sugar
cane demands that you chew a lot to get to the sweet nectar. Although we discard the fibre after chewing, it
ensures that the sugar enters the bloodstream slowly. This is not the case, though, when we consume sugar cane
juice or jaggery. These items, though not as refined as sugar, are still refined. It may be hard to chew on even
half a stem of sugar cane and it would take a long time to do so. But it’s easy to drink a glass of sugar cane juice
made from 2–3 stems of sugarcane in a matter of minutes!

Fats

Like sugar, refined fats are found in almost all food products. Like sugar, they too act as preservatives, and add
to the addictive nature of the product, making it a win for manufacturers. Some amount of fat is found in
virtually every natural food too, but accompanied by fibre, it’s perfect for our bodies.
 I am often asked whether coconut is saturated fat and if it is harmful, especially for high blood pressure and
heart patients. There are various kinds of coconut, one of which is tender coconut. This does not have much fat
and neither does it have too much fibre. The mature coconuts that are used for cooking have a higher fat content.
The fibre content in these is proportionately higher. Whenever there is a high amount of fat in plants, nature
provides a proportionate amount of fibre so that it does not pose a danger to us. Coconut is, therefore, not
harmful, but taking out the fibre––for coconut milk or coconut oil––can render it harmful. Nowadays, coconut
sugars are also available. Naturally, these refined products should be avoided.
Next, let us take the case of peanut butter made solely from peanuts (not the commercial kinds which contain
oil, sugar and more). When I suggest this as a substitute for butter, patients are afraid that this may be too heavy.
It’s more filling, that is true, but it’s not as harmful as butter. It contains a lot of fibre as opposed to butter.
But peanut oil, like all other oils, should be avoided. One tablespoonful of peanut oil is made from a handful
of peanuts. In regular Indian diets, often unknowingly, this much or more is consumed in a day. Though a handful
of peanuts is quite filling, when reduced to oil, we can easily consume more because there is no fibre and in this
form, it is pure fat.
In Chapter 12, we will discuss more about fats and later in the book I will show you how to cook without oil.

Milk Is Baby Food

Although milk is not a plant-based food, it’s so widespread in our diet that I am addressing it separately for the
sake of clarity.
What’s wrong with milk anyway? As Indians, we have been so conditioned to drink milk that this deserves a
whole chapter by itself. I will talk in detail about what’s wrong with milk and milk products and what the
alternatives are later in the book.
For now, I just want to remind you again about our instincts. Every baby, when he or she is first given cow’s
milk, refuses it vehemently. Mothers may spend hours chasing their children to drink milk. They add sugar,
cocoa powder and a myriad of other flavourings available in the market, none of which can really be considered
healthy, to the milk and coax the kids into consuming it. Children who still refuse to drink milk are given paneer,
cheese, curd or some other form of dairy product so that the mother feels satisfied.
My experience of dealing with diabetes patients for nearly two decades has proved beyond a doubt that milk
and dairy products are the major cause of diabetes. Later, we will talk about studies showing that an early
introduction to cow’s milk may predispose some people to type 1 diabetes. Type 2 diabetics show a marked drop
in blood sugar levels simply by stopping the intake of dairy.

TAKING SMALL STEPS . . .

Dr Munjal Thakkar was shifting to another house and this necessitated eating out. As you can imagine, to be completely on a whole-
food diet was close to impossible. He did the next best thing––he eliminated all animal products in his diet. Being a vegetarian, this
meant dairy. Just by making this change, he saw a considerable drop in his blood sugar levels. Later, he was able to apply all the
principles of healing and get complete results. This two-step transitional approach can also be used when needed.

All this information may seem overwhelming at first, but a little reflection will help bring the point home. By
consuming only foods meant for our species, it is possible to stop damaging our bodies. Only when we stop the
damage can the body begin to heal. I like to compare this with an injury to some part of the body, say a finger.
The finger will naturally heal because our body is always working to heal. But if we start injuring the finger
repeatedly with a hammer, the healing may not happen. It’s the same with the pancreas. In order to let it heal, we
have to stop injuring it, and we can do this by eating only the foods that are natural to our species.
 9
Nutrition Facts

It is amazing how when you change to a plant-based diet, all your friends and relatives become nutritionists!
Though they were never interested in the nutritional content of your food before, they now begin asking
questions like, ‘Where do you get your protein or calcium from?’ We have been so conditioned to think that we
need to consume animal products like meat for protein and milk for calcium that we do not stop to think if it is
true. It is a myth constantly perpetuated by an industry that wants to sell its products. I want to arm you with all
the answers not just to satisfy yourself but also to enable you to explain to your friends and relatives and maybe
even your doctor. Use this chapter as a reference whenever someone fires such questions at you.

Where Will I Get My Proteins on a Plant-Based Diet?

We have been so conditioned to believe the Great Protein Myth that eating more protein is better for health that
it is hard to shake it off. Mothers mix soya flour into the atta (dough for rotis) and force their children to eat
more eggs and milk, while doctors and personal trainers recommend consumption of protein supplements.
I have often seen that we are so obsessed with proteins without even having a clue as to why we should
consume them. So let us pause and think for a moment. I would like you to answer these questions for yourself
before you proceed.

What is protein good for?

How many people do you know who suffer from protein deficiency?
If you do know someone who has protein deficiency, what are the symptoms they suffer from?
Can we ever consume too much protein?
What happens if you do consume too much protein?
From where do other herbivores such as cows, elephants, horses, zebras and gorillas get protein?

Many people realize that they know very little about proteins! Let’s discuss more about it in detail now.

What Is Protein Good For?

Whenever I ask this question to a group of people, very few seem to know the answer. ‘To develop muscles,’
some say, thanks to all the gyms, bodybuilders and personal trainers. The real answer is protein is a building
block. It is the food for growth and repair.

How Much Protein Do We Really Need?

The human growth rate is the highest in the first year of life. The human baby doubles its birthweight in six
months, and triples it in one year. After this, the rate of growth slows down. Proteins are essential for growth and
especially crucial early in the infant’s life. Human milk, the ideal food at this age, contains all the protein a
human baby requires.
Infancy, for every mammal, is the time of highest protein requirement. The amount of protein needed by any
animal depends on the rate of growth of that animal. Let us take a look at the percentage of protein in the milk of
different animals.1
 Mammal Percentage of Protein in Milk
Man 1.25–2.7
Monkey 2.3
Cow 3.3–4
Goat 4.1
Guinea Pig 8.55
Rat 8.7
Dog 10.11
Cat 11.1

Here you can see that the milk of cats and dogs has the highest percentage of protein and human milk has the
lowest in comparison. This is because the rate of growth of these animals is fast. A cat can become a mother at
the age of nine months. Compare that to a calf or a human infant. A calf grows to its full size in eighteen months
and a cow can conceive at the age of two years, whereas a human grows to full size in eighteen years. A calf
naturally needs more protein than a human does but not as much as a puppy or a kitten because its rate of growth
is lower.
If cow’s milk is to be given to an infant, it has to be diluted three times because it has too much protein, which
is difficult to digest. Hence the infant formulas, which are made of cow’s milk, are formulated to have lower
protein content like that of breast milk.
From this it’s obvious that we don’t need more protein than we needed when we were babies because our rate
of growth decreases as we age. If we have even 5 per cent of our calories coming from protein, we have more
than enough, more than double of what we really need. Fruit juice is said to have the same amount of protein as
human milk. Even on a solely fruit diet we would not be short of it!

On a Plant-Based Diet, Where Will We Get the Proteins?

Protein is found in every single cell. DNA and RNA are proteins. Even if we don’t eat animals or drink their
secretions, we will still get ample proteins from plants, the same place from which all the other herbivores get
theirs. Beans and green leafy vegetables are full of proteins. You may have noticed that despite all the hype about
proteins, you may not know anyone, not one single person, with a protein deficiency. In fact, if I were to ask you
whether or not protein deficiency exists, you may not know the answer.
Protein deficiency does exist. It even has a name: Kwashiorkor or protein calorie malnutrition. It only affects
those people who do not get enough calories or suffer from starvation. Except in the case of rare kidney diseases,
protein deficiency in the absence of starvation is virtually unknown. However, there are various issues that are
caused as a result of excessive protein consumption—osteoporosis, kidney disease, gout, acidity and cancer.
Protein, after all, is a food for growth and cancer is a growth that cannot be contained. (For more information on
the effects of high protein on our body, I highly recommend The China Study by T. Colin Campbell).

Can We Ever Consume Too Much Protein?

Unwittingly, most people end up consuming too much protein since they eat animal products. There are several
harmful effects of this.

Animal proteins do not have any fibre and therefore can be eaten in excess.
They are hard to digest. Think of a time when you ate too much protein, say chicken, paneer, a steak or a
big cheese pizza and ice cream. How did you feel? Drowsy? This is because these are not our natural
foods and therefore need a lot of energy to digest. Since most of the body’s energy goes in digestion,
there is less energy to spare and we feel tired. In India, people used to eat meat on Sundays at lunchtime
since that was a day of rest. They could go back to sleep in the afternoon and have a light dinner before
 going back to bed at night. Now we eat animal proteins much more often in the form of eggs, chicken,
cheese, paneer or milk sweets, sometimes several times a day. If we change to a plant-based diet, our
energy levels will naturally improve.
Since our body cannot store proteins, excess protein is used for energy. Converting proteins to calories
takes effort and consumes energy and is an inefficient way of utilizing the body’s resources.
Proteins are acidic and lead to another set of problems, as we will see later in this chapter. Calcium and
magnesium are drawn from our bones to neutralize the acid and are excreted. This calcium leaching can
give rise to osteoporosis and the deposits in the kidneys can result in stone formations.
The breakdown of proteins produces uric acid, causing gout.
The excess acid secreted in our stomachs may result in acidity or ulcers. You may have noticed that all
those who consume milk to neutralize the acidity in the stomach never really get permanently cured of
the problem.
Animal proteins are toxic to our kidneys, which, in the case of diabetics, are often already compromised.

Who Created the Myth about Protein Then?

The answer is simple. Industries that thrive on the sale of meat, chicken, dairy and eggs do so by keeping the
myth alive. Advertising propagates the myth further. When a lie is repeated often enough, it begins to sound like
the truth.
Advertising is a multi-billion dollar industry employing specialists who design ads to make us buy things we
do not need. Imagine, if you wanted to give bones to dogs, how much would you spend on advertising? Nothing,
of course! All you have to do is stand on the street with the bones and the dogs will find you! Whatever we really
need never needs an advertisement. This is why you don’t see advertisements for apples, oranges, cucumbers, or
carrots. But the dairy lobby and the egg and chicken lobby have to keep spending to make us think we need their
foods. And they have succeeded. Most people now believe that they have to eat more protein.
I often say that if you want to eat correctly, make a list of all the foods advertised on TV, in newspapers and
magazines, or anywhere else and then simply don’t eat what’s on that list. Let’s face it: what we really need
doesn’t have to be advertised. In India, vegetables and fruit are sold in carts on the street. Most small vegetable
shops have no name or signboard. But that is not the case with a small chicken or milk shop. This signifies
something!

Milk, Calcium and Osteoporosis

‘If I don’t drink milk, where will I get my calcium from?’ is a commonly asked question. The dairy industry
advertises milk as a good source of calcium. And this is stuck in our heads. Once again we need to answer some
questions for ourselves.

How much calcium do we really need?

Where does it come from?
Which are the best sources of calcium?
Where do all the herbivores get it from?
Why do people who have consumed milk all their lives get osteoporosis or cavities?

It’s interesting that whenever a patient suffers from osteoporosis (brittle bones) or osteopenia (lack of calcium in
the bones), the doctor usually advises calcium supplements and more dairy. Have you noticed that most of these
patients never get better? Even if they take it for the rest of their lives, their condition rarely improves and most
likely worsens with time. Many post-menopausal women also get the same advice––to take calcium tablets daily.
Let’s take a look at this chart, which shows the calcium content of various foods:

Calcium Content of Foods (per 100-g Portion)2

Here we see that the calcium content of human milk is just 33 mg per 100 g. A human newborn has no teeth and
hardly any bones; it is just cartilage. (This is the reason why babies don’t get fractures if you drop them.)
After birth, bit by bit, teeth and bone formation occurs. The calcium requirement at this time is, like in the
case of proteins, at its highest. And the calcium in human milk is enough to provide us all that we need at a time
when it is most needed.
A careful look at this chart will show that the calcium content of most green leafy vegetables, nuts and seeds
is way more than that of human milk. Even potato chips have more calcium than human milk. Cow’s milk does
contain a fair amount of calcium at 120 mg per 100 g but then it is not more than many other foods. In fact,
sesame seeds contain a whopping 1160 mg in every 100 g. Dietary calcium insufficiency is unknown. Therefore,
taking calcium supplements never helps. Unfortunately, doctors are not taught nutrition and get their information
from the same place the rest of us do, the media. This is why they continue to recommend milk and dairy as a
source of calcium.
Dr John McDougall says that the myth that osteoporosis is caused by a lack of calcium in the diet was created
to sell dairy products and calcium supplements. ‘On a nation-by-nation basis, people who consume the most
dairy have the weakest bones and the highest rates of osteoporosis . . . Only in those places where calcium and
protein are eaten in relatively high quantities does a deficiency of bone calcium exist, due to an excess of animal
protein.’3

MORE MILK, MORE OSTEOPOROSIS

Researchers at Harvard University concluded from a study of the diets of 78,000 women over a twelve-year period that participants
whose primary source of calcium was dairy actually doubled their risk of hip fractures.4 Calcium, an integral part of every cell, is found
in all fruits, vegetables, grains and especially in seeds and nuts. Cows produce calcium-rich milk from the grass they eat! Societies with
little or no consumption of dairy products and animal protein show a low incidence of osteoporosis. The converse is also true. Cultures
with the highest dairy consumption per capita also have the highest rates of osteoporosis.
Researchers at Yale University found that countries with the highest rates of osteoporosis are those in which people consume the
highest amounts of meat, milk and other animal foods. Their study showed that African–Americans, who consume, on average, more
than 1000 mg of calcium per day, are nine times more likely to experience hip fractures than are South African blacks, whose daily
calcium intake is only 196 mg. American women, among the biggest consumers of calcium in the world, have one of the highest levels
of osteoporosis in the world.5
Osteoporosis causes a variety of symptoms like recurring back pain, loss of height, spinal deformities and brittle
bones resulting in easy fractures. If we have enough calcium, why does osteoporosis exist? Because we are
unable to utilize it because of the lack of vitamin D or because we eat acid-yielding foods that leaches most of it
out. Acid-yielding foods, as we will see later, result in calcium loss through the kidneys, often resulting in
kidney stones.
Two ways to get enough calcium is by increasing the vitamin D levels and by consuming alkaline foods.

The Importance of Vitamin D

Vitamin D has several important functions. We just saw that it is very important for calcium absorption. A
deficiency of vitamin D can result in high blood sugars. I have seen patients’ blood sugar levels drop when they
received supplements for their low vitamin D levels.
Besides diabetes and osteoporosis, low vitamin D can cause problems like high blood pressure, autoimmune
diseases, muscle aches, depression and sleep disturbances.

Types of Vitamin D

There are two types of vitamin D––ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Compared to
vitamin D2, which is manufactured by fungi like mushrooms, vitamin D3 is said to be more effective and is
found in a few foods like fatty fish. It is difficult to get enough vitamin D through food sources alone. In some
countries, fruit juices, milk and cereals are often fortified with this vitamin. Cholecalciferol is also produced by
the body when the skin is exposed to sunlight.

How to Get Vitamin D

The best way to get vitamin D is from the sun but this is effective only when the sunshine reaches the skin
directly. Clothes, sunscreen, windows and smog between the sun’s rays and the skin prevent absorption.
Sunglasses may also prevent effective absorption as receptors near the eyes give the skin signals to absorb
vitamin D when it’s available.
Spend 15–20 minutes a day in direct sunlight to absorb vitamin D. The more your skin is exposed, the more
you can absorb. Lighter skins absorb more. Washing, especially with soap, after sunbathing may reduce the
vitamin D absorbed. In Indian metropolitan and big cities, it’s difficult to get vitamin D naturally because of the
smog. Supplements should be taken only as prescribed and after blood tests to check the levels.

URBAN WOES
Despite religiously sunbathing every day from her high-rise sea-facing flat in Mumbai, a nutritionist friend continued to have low serum
levels of vitamin D. This was probably because of the smog in Mumbai and also because of the windows of her flat, although I am sure
she had them opened.
It’s important to remember that vitamin D is formed on the skin only through direct exposure. It’s easy to imagine that our ancestors,
who lived in nature, foraging for foods, had no problem getting this vitamin. Neither do animals. But the animals used for food these
days are raised in confined environments and suffer vitamin D deficiency as well.

Vitamin D is actually a hormone. Taking excess of it through supplements can result in a harmful condition
called hypervitaminosis D. However, it’s impossible to get too much vitamin D from the sun because the body
regulates it. I have been asked about skin cancers due to exposure to the sun. High antioxidants in raw fruits and
vegetables help prevent sunburn and also reduce the risk of skin and other cancers.
Because vitamin D is stored in the body, exposure to sun in the summer months can see you through the winter
or monsoon. In places with long winters or cloudy or smoggy weather, it’s very important to get vitamin D levels
checked. In my opinion, everyone should get it checked regularly and take supplements, if necessary. It takes
some time to build up these levels if they are very low.
It is easy to get enough calcium on a plant-based diet, and calcium supplements are never recommended, but
we need to make sure that there is enough vitamin D in the body to absorb it.
Since low vitamin D can cause diabetes, it’s imperative for diabetics who want to reverse the disease to take
sufficient supplements under supervision (to prevent excess intake).

Acid and Alkaline Foods

Our body is alkaline. When we consume foods that are acidic, our body needs to neutralize them in order to
maintain the body’s pH levels. This is done by breaking down the bones and teeth for calcium and magnesium
and the muscles for ammonia to neutralize the acid. That’s why acidic foods are so dangerous and alkaline foods
are so good for us.

Alkaline Foods

Fruits are the most alkaline foods––even citrus fruits, which may taste sour to the tongue. This is because they
are rich in potassium. Vegetables, too, are alkaline. Some of them may become acidic by cooking but for our
practical purposes, let us remember all fruits and vegetables as alkaline. Grains and beans are less alkaline
because they are rich in proteins.

Acidic Foods

All animal products are highly acidic. This means all kinds of meat, fish, poultry and dairy.
Most processed foods are acidic and any items that I call ‘non-foods’ are acidic too, such as:

Sugar
Salt
Alcohol
Vinegar

All of these are also used as preservatives since most bacteria tend to not grow in acidic media. Most packaged
foods have acids added to them to preserve them. You will see that their ingredient list has citric acid, tartaric
acid, acid regulators and so on. This is another reason why packaged foods should be avoided. Not only do they
often contain oil, sugar, white flour, milk solids and other ingredients that are not good for you, they also contain
ingredients that you don’t know anything about or perhaps cannot even pronounce. It’s always good to look at the
ingredient list before you buy or eat anything and it’s important to learn to read and understand this. But a simple
rule is, if you don’t know what it is or don’t understand it or cannot pronounce it, then don’t eat it.
Unfortunately, some of our favourite beverages are also acidic:

Tea
Coffee
Aerated beverages like colas and other sodas
Wine and alcoholic beverages

As explained in the previous chapter, this is why we consume these drinks, especially after a heavy meal that is
rich in protein and fat. Our stomachs lack the amount of acid required to digest high-protein foods since we were
never meant to eat them in the first place.
It’s interesting that most foods that are acidic are addictive or habit-forming and so it may feel as though it’s
difficult to give them up. However, when we switch to a plant-based diet, we often see that we do not need these
any more and it’s easier than expected. You will learn more on tea and coffee later in this book.
The main ingredients in drinks like Pepsi and Coke are sugar, phosphoric acid and caffeine. All of these are
highly acidic. If you were to cut your fingernails and put them in a glass of cola and look for them the next
morning, they would have disappeared. So can you imagine what happens to your bones when you drink this
highly acidic drink? But we instinctively choose it to help us digest heavy foods like burgers, cheese pizzas and
fries. Switching to a whole-food, plant-based diet automatically helps us get over this addiction.
Switching to a healthy diet also reduces the need for alcohol. An occasional drink may not be terribly harmful
to health per se, but it raises the blood sugar levels. Because alcohol is addictive, it’s advised to avoid it
altogether.
Here is a list of common acidic foods:

Flesh and Animal Secretions Plant-Based Products

Cheese Sugar
Meat Coffee
Processed Meats Tea
Eggs Wine
Chicken Alcohol
Fish Vinegar
All Dairy Products Salt
Colas

Here is an easy-to-remember scale to give a rough idea of acid and alkaline foods with water in the middle as
neutral.

Some Health Benefits of an Alkaline Diet

We have seen that an acid-yielding diet can thin our bones and break down our muscles to yield ammonia and
magnesium to neutralize the acid. Switching to an alkaline diet has a large number of benefits on many systems
of our body. Here are just a few examples.

Bodybuilding

Owing to the recent craze for bodybuilding, many diabetics ask me about whey protein, eggs and other high-
protein foods that are usually recommended by trainers. Since protein is used for growth and repair, it is also the
building block of muscles. But excess protein can result in breaking down of muscles. A healthy way to build
muscles is by maintaining a balance between what is broken down and what is built. It does not require an
excessively high protein diet with whey supplements. Nor does it require any animal proteins. Think about
horses and gazelles or elephants and buffalo; these animals are strong and have powerful muscles, all achieved
through an exclusively plant-based diet. Human beings, too, can get more than enough protein for healthy
bodybuilding on a plant-based diet full of beans and lentils. These foods are fibre champions that do not clog up
the arteries when they build muscles.
Protection against Kidney Disease and a Cure for Urinary Tract Infections

The process of trying to digest acidic food causes the breakdown of bones and muscles and leaches calcium out
of the body, which puts excess load on the kidneys. Some of the calcium may be deposited as stones in the
kidneys, causing further problems.
People with urinary tract infections are usually given medication to make their urine alkaline to control the
infection. Bacteria that cause this infection are partial to acidic medium. By making the urine alkaline, these
bacteria cease to thrive. We can easily do this without taking any medicines, by just avoiding acidic foods.

Protection from Cancer

Cancer cells can thrive and multiply in areas that are too acidic for normal cells. Keeping our body alkaline goes
a long way in protecting it from cancer.

FORMULA FOR HEALTHY BONES AND TEETH

Get enough vitamin D––if not from the sun, then with the help of prescribed supplements.
Eliminate animal protein from your diet.
Avoid acidic beverages like tea, coffee, sodas of all kinds and alcohol.
Avoid sugar and iodized table salt.
Avoid smoking or other addictive habits.
Get plenty of exercise.

Fibre

One of the most important components of our diet is fibre. It serves several functions. Here are some of the most
important ones:

It gives a feeling of fullness. When you eat foods with fibre, you will eat less.
It slows the entry of sugar and fat into our bloodstream. Eating whole foods keeps the blood sugar levels
low.
It adds bulk to the stool and avoids constipation.

All plant foods contain fibre. All animal foods are devoid of fibre. Peeling, juicing or refining whole ingredients
to make white rice, white flour, sugar, oil, etc. removes fibre. Therefore, it’s absolutely important that we always
use whole foods.
A whole-food, plant-based diet meets almost all our dietary needs except maybe vitamins B12 and D (and
perhaps iodine for people living in areas that are deficient in this element) and helps prevent and reverse all
lifestyle diseases.

Don’t I Need Red Meat to Get Iron?

Iron, like calcium, is a mineral. All minerals come from the soil. Cows have iron because they eat plants that
grow in the soil and so can we. Just as in the case of calcium, on a whole-food, plant-based diet we should not
have any iron deficiency, even without the consumption of red meat.
Yet, anaemia and iron deficiency are not uncommon in India. Why is this so? The answer, as in the case of
calcium deficiency, lies in our wrong food habits. Just as acidic foods cause leaching of calcium, resulting in
bone loss, milk impedes the absorption of iron and other nutrients in the body. When doctors prescribe iron
supplements, they will usually tell you not to have them with milk. This may help, but casein, a glue-like
substance that makes up about 80 per cent of the proteins in cow’s milk, remains in our intestines for years after
consumption and impedes the absorption of several nutrients and also some harmful substances. Casein is often
used to make paint and glue. It sticks to the walls of the intestines and, if dairy products are regularly consumed,
affects the absorption of iron. Milk, coffee, tea and calcium supplements are known to impede the absorption of
iron.
Iron deficiency may also be caused by loss of iron––through blood loss in any form. In India, parasitic
infections (worms) are not uncommon and can also result in anaemia. It’s always good to find out what the cause
of any problem is and treat it, rather than just treating symptoms like anaemia with iron supplements and the
like.

HAEMOGLOBIN RISES AFTER STOPPING MEAT

I recall the case of a young Muslim girl in Hyderabad who came to my cooking class. She had attended one of my seminars previously
and had changed to a vegan diet. She said that her haemoglobin had always been low––in the range of 8––but after changing her diet
and stopping meat consumption it had reached 12 for the first time!

Vitamin B12

Vitamin B12 is produced only by bacteria and microorganisms. Meat and milk are full of bacteria because they
are decaying substances and so these foods have plenty of this vitamin. However, many non-vegetarians and
vegetarians, especially those aged thirty-five and above, are deficient in B12.

Symptoms of Vitamin B12 Deficiency

There can be a wide range of symptoms because vitamin B12 is required by all cells of the body. Some of the
common symptoms are weakness, apathy, memory loss, acidity, loss of weight, nausea and vomiting, anaemia,
mental confusion, delusions, paranoia, respiratory symptoms, hives and other symptoms of allergy. A long-term
deficiency can lead to heart attacks and stroke––the very problems that a healthy vegan diet can prevent. It can
also cause irreversible damage to the brain and the nervous system.
In a random test on twenty-one diabetics conducted by us, we found that approximately half had B12
deficiency, and none of them were vegan. Of those who were not deficient, some were on B-complex
supplements, which included vitamin B12.
Vitamin B12 is absorbed by the intrinsic factor in the stomach. High protein from meat and milk force the
stomach to produce more acid to enable digestion. This high acid secretion not only causes acidity but also
destroys the lining of the stomach. This affects the intrinsic factor and vitamin B12 is not absorbed. Non-
vegetarians and vegetarians who become vitamin B12 deficient, and cannot absorb enough of it, need to take
injections. Vegans may be able to absorb the vitamin but are unlikely to get enough of it on a plant-based diet in
our modern, artificial world.
I am often asked, ‘If a plant-based diet is so natural, how does someone on this diet lack vitamin B12?’
The answer is, in a more natural world, we could get vitamin B12 through organic fruits and vegetables
straight off the farm or through water from ponds, rivers or other natural sources of drinking water. Nature
always made provisions for us to get enough of vitamin B12. Animals never have an issue with this since they
get enough microbes through food, water or even by just licking their own bodies.
Today, we have ‘germ phobia’ and we use chemicals to get rid of bacteria everywhere. Tap water is chlorinated
and bottled water is purified. There are no organisms left there and there is no access to natural water for most of
us. Water of rivers and streams that used to flow with life is no longer safe to drink because of contaminants.

MY NARMADA EXPERIENCE
A few years ago I got the chance to swim in the Narmada river in Madhya Pradesh. I could taste and smell detergents in the water
despite it being a gigantic river. I assume this is the result of so many people washing clothes on its banks every day. Even the water in
 the nearby well smelt of detergents.

Pesticides, as we all know, are extensively used in farming. Fruits and vegetables are often irradiated so that all
surface bacteria are destroyed. This helps the produce to last longer on the shelves. We then wash the produce
well before eating it. Similarly, preservatives in packaged foods prevent the growth of bacteria so that the foods
have a long shelf life.
As if that was not enough, modern-day toothpastes and mouthwashes with Triclosan and antiseptics destroy
oral bacteria. And to put the nail on the coffin, the use of microwaves and the consumption of alcohol destroy
any vitamin B12 that may have found its way into our bodies. Since the advent of the mobile phone and mobile
phone towers, which also emit microwaves, I have seen that vitamin B12 levels are at an all-time low.
Our bodies are designed to handle the bacteria, but not the chemicals. We will see in Chapter 16 that these
chemicals act as hormone disruptors and actually cause diabetes.

Natural Sources of Vitamin B12

In the past, almost all cultures used fermented foods, which are good sources of vitamin B12. We have idli and
dosa (India), miso and natto (Japan), kimchi (Korea), sauerkraut (Germany), tempeh (Indonesia), etc. Today,
despite eating these foods, vitamin B12 deficiency is common because of the reasons mentioned above.

Vitamin B12 Can Be Stored

When you first switch to a plant-based diet, you may or may not have vitamin B12 deficiency. This can be
determined by a simple blood test. This vitamin can be stored in our bodies for up to three years. I shifted to an
almost plant-based diet in 1985, long before mobile phones invaded our lives. It was several years before I
detected a severe vitamin B12 deficiency in myself. But times have changed and now it’s vital to keep a check on
these levels or take supplements regularly to ensure that you do not suffer from its deficiency.

Fortification of Foods in the West

This problem may be less common in the West than it is in India. In the West, especially USA, soya milk and
other ready-made foods eaten by vegans are often fortified with vitamin B12. I have seen people who have come
back to India or are visiting from the West develop symptoms of vitamin B12 deficiency after a few months of
being in India.

How to Take Vitamin B12

Oral vitamin B12 supplements: If the deficiency is not severe and the absorption of the vitamin has not
yet been affected, one can opt for this. There are many preparations available in India. Any
methylcobalamin 500 mcg tablet without other ingredients is recommended. Higher doses are not
recommended. Cyanocobalamin (another form of vitamin B12) is also not recommended. Once the
levels are normal, a long-term strategy should be put in place so that the levels never fall again. This
could be done by taking half a tablet every day or one tablet on alternate days.
Injectable vitamin B12: If the deficiency is very severe or absorption is low, i.e., it remains low even
after taking oral supplements, you should take injections. This deficiency is so common that all doctors
know what the required dosage is.

It is important to note that spirulina, chlorella, etc. should not be taken as a supplement for vitamin B12 because
they contain cyanocobalmin, which cannot be absorbed by our bodies. It’s best to take methylcobalamin. This
does not mean that the former cannot be had, but just that they are not a good source of B12.
Supplements

This brings us to the topic of supplements. I always advise a minimum number of supplements––only when it is
really required––because nature always provides us nutrients in the perfect balance. Too much of a good thing
can often be bad for you. For example, calcium supplements impede the absorption of iron and strong vitamin C
supplements may reduce the vitamin B levels.
Moreover, when we get nutrients in their whole form, they are much more valuable. This is because in nature,
everything we need is provided together and in balance. When isolated, the same nutrients may even be
dangerous. For example, in his book Whole, author T. Colin Campbell states that eating carrots reduces the risk
of cancer.6 When carotene was isolated as a supplement, it was found that it could actually raise the risk of
cancer. Carotene alone is harmful but carrots are highly beneficial!
If you look at the bottle of supplements, it says how many times RDA of the supplement it contains. For
example, it may say 200xRDA or 20xRDA. Because most of us don’t know what RDA means, we often think the
more of it, the better. But this is not so. Strangely enough, a substance with higher RDA may even be less
expensive, which provides another incentive to buy it.
RDA stands for Recommended Dietary Allowance. What would we do with a high RDA of any substance? It’s
just an added burden on our kidneys and liver to throw out. A wiser way would be to see what is lacking and eat
right. If our diet is as natural as possible, we will instinctively have a craving for whatever we need. Once we
have cleaned up, it’s always good to listen and give in to cravings. We may not know what we need but our body
does. If you are craving cucumber or garlic or radish, this must contain something that your body needs.

Nature Is Abundant

To sum up, if we eat right and if we eat foods of the highest quality, a whole-food, plant-based diet should more
than adequately meet all of our nutritional needs. It’s only because of our modern lifestyle that supplementation
of vitamins B12 and D has become a necessity.
 PART IV

DIETARY CHANGES AND CHALLENGES

 10
Dairy

We already saw in earlier chapters that dairy is one of the biggest contributors to both type 1 and type 2 diabetes.
Since it is such an important part of Indian culture, it’s so difficult to acknowledge this. But because it’s so
important to leave dairy, it deserves a whole chapter to itself.

Vegetarians and Non-vegetarians Get the Same Diseases

In India, we see that vegetarians and non-vegetarians get the same diseases. Diabetes, high blood pressure, heart
disease, cancer, thyroid, kidney failure . . . you name it, vegetarians get it too. Meat and milk have a similar
composition, i.e., high protein, high fat and no fibre. What vegetarians avoid by not eating meat, they more than
make up with all the concentrated dairy products that they eat––paneer, cheese, ice cream and sweets. One ounce
of any of these is made up of 12–16 ounces of milk.
The reason it’s so hard to give up dairy is because we were conditioned to consume it even before we learnt to
think. It’s one of the first foods that our parents fed us, so it is rarely questioned.
When I talk about milk here, I mean animal milk of any kind—cow’s milk, buffalo milk, goat’s milk, camel
milk, yak milk or any other animal milk that you consume. We do not need any milk except our mother’s milk
during infancy. As our need for it decreases, our mothers automatically produce less and when we do not need it
any more, they stop producing it altogether. Isn’t nature amazing? Everything is clear if only we would listen to
her!
No animal in nature drinks the milk of another species, except for humans (and the animals that we may feed).
We continue to consume milk all our lives in all kinds of forms––tea, curd, butter, ghee, cheese, paneer, cream,
ice cream and more.

Nature’s Argument

We already saw that female mammals secrete milk only when they give birth. Every mammal’s milk is of a
different composition, depending on the needs of its young. If the animal needs to grow fast, the milk would
contain more proteins. If the brain needs to develop, the milk would contain more vitamins, minerals and other
nutrients.

THE DAIRY INDUSTRY TODAY

In order to reap the highest profits––which is the goal of any business––the dairy industry subjects an ever-greater number of cows to
confinement. They are artificially inseminated when they are just two years old, which is the age at which they can first conceive. Just
like humans, the duration of pregnancy for a cow is nine months. When her calf is born, she becomes extremely attached to it. But the
dairy industry is in a hurry to reap profits. If the calf is male, the cow’s first milk, the colostrum, is sold as a delicacy and the calf is
killed to make calf leather. This causes the cow extreme grief; they have been seen with tears and heard crying out in agony for days.
They have been known to run for kilometres to keep up with the truck that takes their calves for slaughter. If the young one is female,
the calf is given the last drops of milk and raised as a milk machine like her mother.
The cow is then artificially inseminated within two months of her delivery so that her dry period is minimized. The repeated
pregnancies and lactation while they are pregnant takes its toll and after 2–4 such deliveries, they are sent for slaughter. In many cases,
they cannot even stand. This is at the young age of six years. A cow can live up to twenty-six years.
In order to force the cow to produce more milk, they are given oxytocin injections. Though oxytocin is banned, it is used with
impunity all over India. The situation in other parts of the world is not very different and a quick Internet search will yield dairy videos
full of pain and suffering from almost any part of the world. There is no way for a cow to produce milk without giving birth and there is
no way to sell the milk without sacrificing her baby.
 In India, we like to think that ‘goshalas’ protect cows but most of them are just like dairies, operating the same way but benefitting
from the donations of guilty milk drinkers who prefer to think that the animals, whose exploitation they are a party to, are being treated
well.
The effects of this industry is manifold––today India has the largest population of cattle in the world. It is also one of the largest
producers of leather, an extremely polluting industry, and the largest exporter of beef, a by-product of the dairy industry.
This is an ecological disaster. In a country where there is not enough food for humans, fodder is being grown for cows so that some
lucky humans higher up on the food chain can consume beef and dairy. This leads to starvation. We produce enough protein in the
form of soya to eradicate malnutrition but it’s being fed to cattle instead. The farm animals need water and we are facing a shortage of
it. Livestock also need space. The large numbers of these animals are now displacing our wildlife and our forests have dwindled to
make space for grazing.
The largest contributor to climate change is greenhouse gases produced by livestock. The export of meat from India represents the
destruction of our ecology for commercial purposes. It is far more ecological to grow grains, fruits and vegetables than raise animals.
The argument that cow dung is an invaluable fertilizer and urine a bio-pesticide loses its value when we realize that the biomass
consumed by cattle is not only an excellent fertilizer but also a ground cover, which prevents water evaporation. We resort to cow dung
because with our population of livestock, hardly any biomass is left to spare.
There are many reasons to stop consuming dairy besides the health aspect. When we are aware of all these reasons, it becomes
difficult to continue consuming milk. Let me put it another way. If you are willing to know and understand the whole story, giving up
milk will become a wish rather than something you are forced to do just to reverse diabetes.

Bad Effects of Milk

We already saw that milk contains not just excess protein and fat but also hormones, pesticides, chemicals,
plastic, urea and adulterants. We also saw that the glue-like protein, casein, interferes with the absorption of iron.
There are a few more contaminants, which I had not discussed earlier, mainly because they did not affect
diabetics directly. However, my purpose here is to help you choose to give up dairy once and for all, and so I
would like to mention a few more issues. Since I personally never had diabetes, I chose to quit dairy for these
other reasons, but mainly because of compassion for cows and their calves. The health benefits that I reaped
were just a bonus.

Pus

A cow’s delicate udders are designed to be sucked on only by her calf. For the milk industry, these udders are
pumped by humans or even milk machines to make sure that every drop is extracted as quickly as possible,
resulting in injuries and inflammation. This is made even worse by the unhygienic conditions in which the cow is
forced to live, often having to sit in her own excreta. Hybrid cows bred to produce ten times more milk than
normal suffer worse mastitis. Although these breeds do not survive well in India, there are repeated attempts to
introduce them and cross them with our own cows. Their inflamed udders result in even more pus in the milk.

Antibiotics

Antibiotics needed to keep the mastitis under control are a part of all the ready-made cattle feed. Just as a human
mother secretes the medications that she takes in her milk, a cow does too. These antibiotics come back to us
through the milk. This results in antibiotic resistance in human beings, which is the reason doctors now have to
use higher-generation antibiotics. Antibiotics also make animals grow more. Today 70–80 per cent of all the
antibiotics produced in the world are fed to animals used for food. All this comes back to us through them.

Pathogens

No matter what precautions are taken, milk is always contaminated with faecal matter from the cow. E. coli is
abundant. If the milk is not pasteurized, infections are not uncommon. Food poisoning due to dairy in India is
widely reported by the media.
Today we are facing another challenge––tuberculosis. This disease is spread through cows kept in close
proximity in dairies without access to fresh air. This is very common in Indian cities and in large-scale dairies.
The tubercle bacilli are not always destroyed by pasteurization, leading to its spread through dairy to consumers
with weak immune systems.

What’s Preventing You from Ditching Dairy?

When I describe all this, I find that many people are enthusiastic to leave dairy and some even vow to do so. But
their resolve breaks the very moment it’s time for their next cup of tea or someone offers them a cheese
sandwich or ice cream. Why so?
If you are an average person and have been consuming dairy most of your life, the prospect of ditching it
could be very daunting. All the arguments sound logical. But dairy has a comfort factor––a warm glass of milk,
chocolate milk, tea, curd or buttermilk is a familiar comfort food.
How does it feel when we talk about leaving dairy? Does it sound scary? Daunting? Can you see that your
feeling is much the same as a smoker who is asked to quit smoking or a drinker who is asked to give up alcohol?
Actually, milk contains casomorphins, protein fragments derived from the digestion of the milk protein casein,
that are addictive and make the calf addicted to its mother. We, too, get addicted. Cheese is even more addictive
because it’s a concentration of milk.
I suggest giving up the habit by making a conscious decision. Learn everything about dairy and make the
decision that you do not want it to be a part of your future. Make no exceptions. This is very important. Milk is
just like smoking. If you have just one cigarette, only once, there is a big chance that you will become a smoker
again.

AVOID FALLING OFF THE WAGON

There was a woman who came to our twenty-one-day residential retreat and reaped enormous benefits. But she still had tea on her mind
and decided that she would have just one last cup at the airport before going home. That was the downfall because it’s easy to get back
to the addiction. Today, she still suffers from the disease. Invariably, little exceptions lead to more exceptions.
One of our participants who had diabetes for years and also suffered some of the complications was off insulin by the end of the
programme and had good blood sugar levels. He was religious by nature and allowed himself milk as a prasad during pujas. After all,
how could prasad be bad? Unfortunately, the insulin doses rose.
I have seen this happen again and again in the name of religion. Please keep in mind that religious rites are man-made, not God-
made. Nature never designed us to consume some of the foods that are served as prasad. If we live according to God’s (nature’s)
design, we will rarely get sick.
A man got his reports done and found that his creatinine, which had gone down during our twenty-one-day health retreat, had risen
again and both he and his wife were highly concerned that this could lead to kidney disease. They contacted their doctor who added
some more medicines. The next reports were even worse (We all know that medicines do not cure diseases but it’s still hard to resist the
doctor. The medicines themselves are a load on the kidneys). He told me that he was following all my instructions but on deeper
probing it was found that there were exceptions that his family knew about.
This problem, too, is of common occurrence. We take a few liberties at social functions. Little by little, they add up and the results
show.
When we realize that we are not progressing, it’s important to take responsibility and see where we are going wrong. Our body is
always working to heal and it’s we who get in the way. It’s OK to make mistakes. It’s not OK to not realize them if our intent is to
reverse diabetes. When we make exceptions, it’s easy to make more exceptions until we are back to square one.

If you leave dairy completely, you will see a few physical benefits within days or months:

Acidity disappears (provided it’s not caused by some drugs in your prescription!).
Indigestion and gas disappears. Milk is not easily digestible by adults (because of the lack of enzymes in
the stomach), resulting in gas, abdominal discomfort, constipation or diarrhoea. In general, about 70 per
cent of adults are lactose-intolerant, although many do not know it.
In women, menstrual pains or discomfort reduces and later disappears. Menopausal problems reduce and
disappear. Women who change their diet before menopause may never get hot flashes and other
symptoms of menopause.
Migraines, acne and some allergies disappear.
Stiffness in the joints disappear.
 Cold, cough, sinus problems and chances of infections reduce considerably.
Asthma, allergies and eczemas reduce over a period of time.
Joint pains and body aches decrease, and flexibility improves.
Weight loss and flab reduction ensues.
Acne disappears, skin looks younger.
Energy levels improve.

Questions

Because consuming milk is a part of our culture, even with all the facts in front of us, we still have a difficult
time giving up milk. Here are some questions about the subject that I am asked regularly.

What if I have only organic milk?

Organic milk has been sold as the solution to all these problems, but it’s not. Though organic milk may not
contain pesticides, antibiotics and other contaminants, it still contains cholesterol, fat and hormones (a natural
constituent of milk) which upset the balance of hormones in our body and can trigger diabetes.

What if I have my own cow and treat it well? Could I have milk then?

This question is most often asked by people who don’t have a cow––those who live in cities. I do know several
people though who had their own cows. They closed down their dairies after attending my seminar and gave up
milk. Sometimes when we’re doing something every day, we don’t question it. In the process of unlearning, these
people were brave enough to question their actions and change.
Even when we consume our own cow’s milk, it will result in diabetes. More importantly, the taste for dairy
products will remain. It will be hard to refuse them when you go out––be it the sweets or the chocolates brought
to you by your friends. Because you’re not conscious about your consumption of milk, you are likely to consume
it in a variety of ways. People who had their own cows recognized this.

Don’t cows give us milk?

Now is the time to question this myth. If we have to tie a cow, tie its baby, artificially inseminate it and deprive it
of its young, could it be that we are forcibly extracting milk from cows rather than just being happy recipients of
her benevolence?

Can I have curd? Curd is good for us!

Curd has been sold as the ideal food, full of probiotics. Milk is hard to digest but curd is said to be a predigested
form of milk. Many Indians are accustomed to consuming it. However, preparing curd from milk does not rob it
of all the pus, hormones, antibiotics and other contaminants. And unless we are on a diet that destroys our
abdominal flora or on antibiotics, we do not need probiotics. And in the rare case that we do need it, it’s easy to
get it from the local chemist.

What about children? Since they are growing, don’t they need milk?

Human milk is ideal for human infants because it contains the perfect ratio of elements required during an
infant’s crucial growth phase. After infancy, not only is milk not required but it also results in a multitude of
ailments. Apart from the Indian subcontinent, Asian countries have been traditionally dairy-free. Dairy has been
introduced to them only in the recent years. A look at the cookbooks and cuisine of all these countries will
confirm the absence of dairy in these cultures. Even India’s nearest neighbours, Sri Lanka and Myanmar, did not
have a dairy industry until very recently. Most indigenous tribes worldwide do not consume milk. Bringing up
children without animal milk is not a problem. In fact, they’ll be healthier. Breast and prostate cancer and
juvenile diabetes is rare in cultures that do not consume dairy.
More importantly, children brought up without milk products may instinctively reject them, securing their
own health. Children who are brought up with dairy will find it difficult to give up if and when they choose to.
Contrary to popular beliefs, children do not need cow’s milk and are actually healthier when dairy is withdrawn
from their diets.
According to Benjamin Spock, a famous paediatrician, ‘Cow’s milk in the past has always been oversold as the
perfect food, but we are now seeing that it isn’t the perfect food at all and the government really shouldn’t be
behind any efforts to promote it as such.
‘Cow’s milk has become a point of controversy among doctors and nutritionists. There was a time when it was
considered very desirable, but research has forced us to rethink this recommendation . . . dairy products
contribute to a surprising number of health problems . . .’1

What if I have just two teaspoons of milk daily in my tea?

You have no idea how many times I have heard this question. It’s only because we are so scared to give up tea (or
coffee)! A little bit of milk will keep you addicted and you will not be able to resist occasional temptations of
biscuits, sweets and other dishes made with dairy products. A little bit of milk will also not help in keeping
diseases caused by dairy at bay.

What are the alternatives?

Soya milk is commercially available. Rice milk, oat milk, almond milk, groundnut milk, sesame milk and
banana milk are yet other alternatives that can be made at home. In the recipe section, we will see how to make
curd, cheese, paneer, etc. from plant-based alternatives. All of these are organic, cholesterol-free, good sources
of calcium, contain fibre and antioxidants that are lacking in cow’s milk, take very little time to prepare and save
a lot of money. Most importantly, they help you remain dairy-free to reverse diabetes.

AYURVEDA AND MILK

Ancient Ayurveda lists cow’s milk as a medicine, and not as a food, which is only recommended in certain cases. It lists cow’s milk as
mucous-forming. Milk can cause cold, cough, asthma, allergies and dysentery. Some Ayurveda doctors today may recommend dairy.
This is because they have been subject to the same conditioning as the rest of our society. Some of their medicines today contain heavy
metals that are toxic to our body. Milk retards the absorption of these dangerous substances.
Naturopathy and natural hygiene also consider milk as harmful and modern science has proved this. There is hardly any evidence in
medical literature that points to the goodness of milk––only to the pus, blood, antibiotics and carcinogens in milk, and the chronic
fatigue, anaemia, asthma and autoimmune disorders milk consumption causes.

JAINISM AND MILK

Today Jains are some of the biggest consumers of dairy products. Yet Jain shastras consider milk, curd, ghee and butter vigai and
mahavigai (foods that adversely affect the mind and body). They recognize that dairy is harmful but in the present day avoid it only
during important religious days like Ambil.

Although leaving dairy may seem scary now, this is only because milk is addictive. Remember that no child
appreciates cow’s milk the first time it’s given to him or her. Instinctually, we should not consume milk. But we
have been conditioned to consume it. Reversing diabetes requires reconditioning!
Like many urban Indians, I too was brought up as a vegetarian and made to consume a lot of milk products. I
was happy to drink my three glasses of milk a day and fair amounts of curd, buttermilk, butter, ghee, cheese,
paneer and other milk products like ice cream and sweets were an integral part of my diet.
 From an early age, compassion was important to me and I could not understand how others could kill and eat
dead parts of animals. The thought always made me a little sick. It was only in the early 1980s that I began to
learn the implications of dairy to the animals and our own health. And despite this knowledge, it still took me
some time to make positive changes in my diet.
I realized that as long as I had dairy occasionally, it was harder to leave it. One day I decided to stop it and I
have never looked back. The health benefits have been a bonus. Stopping dairy allows me to live according to my
own values of compassion for all living beings and this has given me both peace and strength.
 11
Meat, Fish, Chicken, Eggs

Meat, fish, chicken and eggs have become a part of our culture. From a young age we are taught that we are
omnivores. Even many of those amongst us who are vegetarians are so by conditioning. It’s the way we have
been brought up. Conditioning plays such an important role in our lives!
As we saw earlier, these foods are not the natural foods for human beings. If you saw a chicken or goat, your
mouth would not water, but ripe fruits hanging on the trees would more likely draw you.
Many people have told me that it’s easy for me to be vegan because I was brought up as a vegetarian. This is
not true. Vegetarians are as accustomed to their dairy products as non-vegetarians are to their non-vegetarian
foods. We are all in the same boat.

Why We Should Avoid Animal Products

Let’s start with the health reasons. These are the most important since our goal is to reverse diabetes.

Animal products contain high amounts of fat. Fat is one of the main causes of diabetes. This fat cannot
be separated from the rest of the food because it’s an integral part of every animal cell.
Animal products contain cholesterol. Because diabetes and heart disease go hand in hand, doctors tend to
prescribe cholesterol-reducing medications. These raise blood sugar levels and prevent the reversal of
diabetes.
Animal products contain no fibre. We need fibre to detox our body, reduce the clogging of arteries and
increase blood flow, which, in turn, helps in healing.
They do not contain antioxidants and phytonutrients that promote healing and lower inflammatory
response like plants do.
They are acidic in our body and create a temptation for other addictive substances such as tea, coffee,
alcohol, tobacco and even drugs.
They increase stress levels that further increase blood sugar levels. We will learn more about this in a
later chapter.
Because the oceans are polluted with plastic, mercury and even high levels of radiation, these are present
in fish too. As a result, fish are highly toxic and full of hormone-disrupting chemicals. Since by-catch,
which is not eaten by humans, along with slaughterhouse waste, is sent to rendering plants and fed back
to animals in our food chain, we are affected by this pollution no matter which animal product we
consume.

In short, they do not help the healing process.

Once understood, these are very compelling reasons as no one wants to deliberately harm themselves. Yet, I do
understand that these may or may not be enough reason to quit meat altogether. Humans are known to cheat on
health. If not, no one would smoke, drink alcohol or tea or coffee or take drugs. We all know they are bad for
health. We do it because we enjoy them. We are pleasure-seekers. That is why it’s important that we know all the
other reasons for giving up animal products, which could prove to be more convincing once they are fully
understood.

Pain and Pleasure

Just as we seek pleasure, so does every living being. In order that we may eat them, animals that want to live and
lead lives according to their needs are bred forcefully in large numbers. When, as a vegetarian, I found out about
the traumatic lives of cows and calves, I chose to give up all forms of dairy. I did it because I did not want to be
the cause of this suffering. My reward? I began to understand what the natural diet for the human species was. I
began to read articles about the benefits of a plant-based diet. I lost weight, stopped getting colds and coughs, a
long-standing fungal skin infection vanished, besides many other health benefits. I did not do it for health. I had
no idea that my health would improve at that time. I did it for the other fellow sentient beings.

Animals in Our Food Chain

If you are like me, this part of the book may be an eye-opener, and could be your reason to stop consuming
animals or their secretions. The short life stories of each of these animals are worth hearing. Whatever your
reason, your reward will be reversing diabetes and reclaiming your health!

Chickens

There are two types of chickens: those bred for meat (broilers) and those bred for their eggs (egg layers).

Broilers: They are bred to grow quickly and develop a high body mass. These are the white birds seen in
cages in shops all over India.
As a species, birds are even more sensitive than mammals in many ways. Hens speak to their babies
even before they hatch. If you have watched a mother hen take her chicks under her wing and teach them
the ways of the world, you may have marvelled at the beauty of their bond and how ably they teach their
young everything they need to know. Yet broiler chicks never get to see their moms. They are placed in
cages as soon as they hatch and remain there for their entire short lives. This cage is not cleaned until the
day they go for slaughter, so they end up living in inches of their own excreta, which pollutes the air in it
with ammonia. If you were to walk even close by, you would find it difficult to breathe.
These baby chicks are made to grow to full size in just six weeks, twice as fast as a normal chicken
would. Their breasts grow so disproportionately heavy that they find it difficult to support their own
weight. They are slaughtered at the young age of six weeks. If these birds are allowed to live just a little
bit longer, they would most likely die of a heart attack while walking due to their excess weight. Once
we are aware of the intense trauma that we put these birds through, it’s difficult to partake of their flesh.
And imagine what eating such sick animals could do to our own health!

CHICKEN 65
Chicken 65 is a common menu item in Indian restaurants, yet it’s made in so many different ways that it’s difficult to guess
what it’s going to taste like. The term Chicken 65 refers to the age of the chicken––just sixty-five days old––alluding to the
tenderness of the flesh. In nature, chickens take twelve weeks or eighty-four days to reach maturity. But now even Chicken
65 is made from broilers that are just forty-two days or six weeks old. Yet they are as large as a mature chicken. If you have
seen the broilers, you may have noticed that they are large and round compared to the slender village chickens. This is
because they are bred for their flesh and are made to put on weight fast.

Egg Layers: The egg industry has a dark secret. Since males do not lay eggs, the male chicks of this
variety are separated soon after birth and ground up and fed back to their sisters! The egg industry has no
incentive to keep them. Female chicks have the most sensitive parts of their bodies—their beaks and
claws—trimmed without anaesthesia soon after birth. Many die as a result of this cruel procedure, but
this is considered a natural loss by an industry that regards these sensitive birds only as commodities.
As many as five hens are then kept in a wired cage that is hardly 20 inches wide, with no place to
stretch their wings, move or even walk. Without a floor, their feet never rest and slowly they become
deformed. Like their broiler counterparts, they too live in their own excreta, and since the cages are often
 stacked vertically, the acidic excreta of the ones above burn the skins of those below. They are also kept
in the dark for most of their lives to reduce the aggression and undergo ‘forced moulting’ to make them
lay more eggs. These chickens have been bred to lay about 250 eggs a year, a tenfold increase from what
they would produce in nature. As a result of the ensuing calcium depletion, their bones become brittle.
When their egg production decreases, in about a year to eighteen months, they are taken to slaughter and
used for chicken soup or pot pies, where their depleted bodies are ground or otherwise dismembered so
that their bruises go unnoticed. Rural India is now dotted with ‘poultries’, factory farms for chicken.

Since these are industry standards for raising these birds, the conditions are similar all over the world.

Goats

Like cows, female goats too are repeatedly made pregnant for both milk and flesh. Like all mammals, goats
produce milk for their kids. Baby goats are cute and affectionate and love to play just like puppies. They are
slaughtered at 3–5 months of age, often at roadside shops, with blunt knives. They are often tied in front of each
other and made to watch the other animals being slaughtered.

Other Animals in Our Food Chain

The short life stories of pigs, sheep, ostriches, rabbits and other land animals used for human consumption are
equally disturbing. It’s only because we are able to buy the flesh of these young animals neatly packed without
seeing the slaughter that we are able to eat them.

THE AWAKENING
People often share their vegan stories with me. Since veganism is not as common in India as it is in the West as yet, I often ask them
about the reason for their choice. I have heard all kinds of stories. I remember many telling me that they grew up on farms and saw
animals being slaughtered at a young age. The sight of the animal fighting to the end for its life was a turning point in their own lives.
And they decided not to eat any animal flesh. As they realized that the dairy industry also traumatizes animals, they felt the need to
drop these out of their diets too. I remember one person who didn’t want to tell me why he had turned vegan. The memory was just too
disturbing. He once saw a cow being slaughtered as he was walking through a lane.
I also know someone who runs a restaurant, and had grown up near a slaughterhouse. He recalls seeing a cow scream in pain for
several hours because she did not die immediately. However, he is able to relish ‘delicacies’ like the tongue (of a cow) which are served
in his restaurant. Many of us have learnt to live in denial of the cruelty we contribute to, because it’s just too painful to acknowledge it.
We find a justification in our minds to accept our behaviour towards these animals. We can also get used to it as it happens in the case of
a slaughterhouse worker or even a vivisector (one who experiments on animals).

Fish Are Animals Too

Billions of fish are caught each year. All too often unwanted species are also caught and left to die without
reason. Fish are sentient creatures and feel pain. They die by suffocation, which is extremely painful, and it can
sometimes take many minutes. If you have ever seen a fish brought out of the water struggle, you can imagine
the pain they go through.
Commercial fishing has decimated the aquatic environment. Shrimp nets kill countless sea turtles. Dragging
trawlers kill all life including the plant life that fish thrive on, at the bottom of the ocean. Overfishing is causing
extinction of the species that are fished, as well as those that depend on these fish for food.
Today, fish are also victims of the factory farming system. They are often farmed in floating cages or in
artificial ponds. Because of the large numbers involved, and the restricted movement, they too live in their own
excreta and disease spreads rapidly.
Because we are so far removed from them, being land animals ourselves, it’s difficult to appreciate their pain.
Research shows that fish are aware of events and have the ability to learn from the predicament of other fish.
They rapidly learn to avoid painful experiences, sometimes performing elaborate processes like depriving
themselves of food for extended periods of time.

FISH INTELLIGENCE
I live on the beach in Tamil Nadu and during the tsunami I had 4 feet of water in my house! Although the sea had come in, not a single
dead fish could be found. The fish had obviously sensed the tsunami and escaped getting killed!

Our Relationship with Death

Slaughterhouses are some of the worst workplaces for humans. Most animals are slaughtered in front of each
other with no stunning. In many states in India, cow slaughter is forbidden but keeping an animal that is non-
productive is unaffordable. These animals are clandestinely slaughtered without stunning or are transported
under abysmal conditions to distant slaughterhouses and often killed in front of the others. The workers are poor,
often illiterate, and sometimes children. They are treated almost as callously as the animals dying by the billions
in those same facilities. The pay is low, turnover is high, and injuries and illnesses are frequent and often severe.
Not to mention the fact that it’s highly demoralizing to be living with death every day.
Sir Paul McCartney said, ‘If slaughterhouses had glass walls, everyone would be vegetarian.’ Living in India, I
know that this is not true. Every second road has a small slaughterhouse on it. Many more ‘slaughterhouses’
open up on Sundays. More than 70 billion land animals are killed every year in the world only for food to feed
our over 7 billion. We are so conditioned to seeing animals being slaughtered or led to slaughter that we have
become blind to them. It’s time to awaken and put ourselves in the place of these fellow living beings. When we
feel pain, we often panic, call the doctor and demand medications. When someone is sick, we do not hesitate to
do everything possible to save their life. Yet we willingly allow our fellow beings to be subject to pain, torture
and death!

The Environmental Reasons for Avoiding Animal Products

I know many people who are worried about the future of the planet. More and more people are opting to be child-
free because they know they cannot ensure a future for their children. Environmental degradation, climate
change and shortage of resources make them think before increasing their environmental footprint by having a
child. We can also make positive changes by consuming less, and living more naturally in order to secure a
future for others.
Not only does India have a large population of humans but we also have the largest population of cattle in the
world! We have 14 per cent of the world’s cattle! All these animals raised by us need water, land, air and food.
While we are experiencing a shortage of all of these for the human population, we are raising animals! If we
consumed less or no animal products as humans, the results would be as follows.

Less Water Shortages

On an average, it takes 500 litres of water to produce 1 kg of potatoes, 600 for 1 kg of wheat, 2000 for 1 kg of
rice, but up to 1,00,000 for 1 kg of beef! Livestock consume 80 per cent of our water resources. Eating a plant-
based diet saves a lot of water!

More Trees, Forests, Greenery

Our diminishing forests are seriously threatened by our need to graze animals. A large proportion of our land is
used to grow animals raised for food. It takes approximately 12 kg of grain to produce 1 litre of milk or 1 kg of
beef. A vegan needs 0.5 acres of land for sustenance, a non-vegetarian thirty times this amount! Eating a plant-
based diet frees up a lot of land under cultivation.

More Wildlife

Less land under cultivation means more wildlife habitat means more wildlife! Today, biodiversity is being
threatened because the world has become overcrowded with our species and the few species on our food chain in
favour of all other species. This is the main cause of the human–wildlife conflict.

More Available Energy

It is said that the world’s petroleum reserves would last for only thirteen years if all humans were meat-eaters,
but 260 years if all humans were vegan. The production of meat is energy-intensive––growing food for feed,
transporting it to the farm animals (this currently happens across continents), transferring animals to stockyards,
then slaughterhouses, packaging units and stores and finally into the consumer’s fridge or freezer till its eaten
takes a lot of energy. We could reduce our power cuts considerably if we used less power. A good reason to
reduce the consumption of animals!

Less Global Warming and Climate Change

The WHO and FAO released a joint 400-page document called ‘Livestock’s Long Shadow’ which notes that
livestock produce more greenhouse gases than all the vehicles combined! We can actually reverse climate
change if we changed our eating habits.

Less Pollution of Land, Air and Water

Arsenic from poultry pollutes the water around. Ammonia pollutes the air. Concentration of manure from
animals raised for food pollutes our land, air and water supply. Fish farming pollutes the waters. Cows produce
methane gas, which is four times more potent a greenhouse gas than carbon dioxide!

For People

Many of us contribute to a cause to help others. Yet we often don’t realize that the single way to make the
biggest contribution to others is to be more conscious about what we put in our mouths.

Eradicating Starvation

Today more than 40 per cent of all the grain grown is fed to animals. All this food could be made available to
starving human beings. Eating lower on the food chain gives us more food per acre.

Better Health, Less Money Spent on Healthcare

Heart disease and hypertension are the largest causes of death on the planet. Only animals produce cholesterol
and animal products are full of saturated fats. Heart disease, hypertension, diabetes, cancer and obesity are all
linked to excess animal protein consumption. We are killing ourselves with our forks. Healthcare costs would
drop dramatically if we change the way we eat.
I believe that all of us share a compassion for fellow beings. If you have lived in denial for many years, or
have been justifying cruelty as a cultural tradition, it’s not too late to become fully aware. For a moment of
pleasure, we subject many animals to a lifetime of torture.
 Nowadays, with the help of the Internet, it’s easy to see videos of our treatment of the animals in our food
chain. Although disturbing, they bring home the facts and can be useful if you find it difficult to make the
change.
It’s clear that eating the food that we were meant to eat could change the world around us for the better and
give our children a better future. By the end of this book, hopefully you will realize that this new lifestyle will be
delicious too! And to be free of disease and medicines is, needless to say, liberating!
 12
Oil, Ghee and Other Fats

By now we know that the main cause of type 2 diabetes, along with dairy, is fat (without fibre),
i.e., oil, butter, ghee, vanaspati or margarine and fats in animal products, since they too are free of
fibre.
Many people thus reduce fat while cooking, instead of eliminating it all together. This is not
what should be done! When we have a house on fire we should not even add a teaspoon of fuel.
Diabetes is the result of years of eating and living in a wrong way. It does not happen overnight.
Conversely, the cure is not brought about by single meals. While a single meal rich in any refined
product can cause the blood sugar to rise, it takes years to create the insulin resistance of type 2
diabetes or injure the pancreas, resulting in type 1 diabetes (type 1 diabetes can occur suddenly,
too, due to certain medications or chemotherapy than harm the pancreas). The body is always
working to heal itself but we have to remove the cause. And so it’s essential to avoid all free fats
and animal products since both are rich in fat.
Fat inside the muscle cells causes insulin resistance and that in the bloodstream reduces the
circulation to the pancreas, delaying healing. Every time we eat fat in the free form or without
fibre, it enters the bloodstream quickly and makes the blood thick and more viscid, affecting the
flow of blood in the body. To facilitate any healing, we need to increase the blood flow in order to
bring nutrients to the injured part. When we remove fat from the diet completely, our blood
becomes thin and can easily transport nutrients to all parts of the body. At the same time, if we
increase the intake of nutrients by improving the quality of our food, we have the ideal condition
for healing!
Blood thickened with fat is viscous and injures the artery walls. These injured walls are then
‘bandaged’ with cholesterol. Over a period of time the artery walls thicken, resulting in
arteriosclerosis and high blood pressure, further reducing the blood flow. In this way, it’s possible
to have lower cholesterol in the bloodstream, resulting in normal or near normal laboratory tests,
while the arteries remain blocked. This is because a large part of the cholesterol is stuck on the
artery walls, rather than being in the blood.
Once we stop consuming fat, the blood becomes thinner, starts dissolving the cholesterol lining
the artery walls and the blood flow improves. Thus, with dietary changes, it’s possible that this
accumulated cholesterol dissolves, raising the cholesterol levels in the lab tests and lowering the
blood pressure! This, of course, is desirable and should not cause alarm.
 In this illustration we see cross sections of arteries. The one on the upper left is a healthy artery with no deposits of fat and
cholesterol. The next image shows progressive damage, with the lower right showing an artery that has been narrowed and is
now blocked by a blood clot.

To explain this better let me give you an example. Imagine the kitchen sink where you wash
utensils. Over a period of time the pipe of the sink will get clogged as oil and other debris get
accumulated. If you test the water passing through the pipe, it will not contain too much oil. But if
you pour hot water or some other solvent to dissolve the deposits in the pipe and then test the
water, the percentage of fat and oil in the water would have increased, as it gets flushed out.
Cholesterol levels in the blood as shown in lab reports are therefore not good indicators of the
status of the arteries or one’s predisposition to heart disease. The blood pressure is actually a
better indicator. When the arteries are clogged, the heart has to pump harder (raising the blood
pressure) so that the blood reaches everywhere.

Fat Facts

Only Animals Produce Cholesterol

Plants do not produce cholesterol. There is no cholesterol in cashews or coconut or any other plant
product, including oil. We are animals and we need cholesterol. However, most people who
consume animal products have higher levels of cholesterol than they require. If you want to lower
these levels, the very first thing to do is remove all the animal fats from your diet. Remember that
cholesterol is needed; a really low level of it is not good either. I have some patients with very low
levels of cholesterol thanks to statins and other cholesterol-lowering drugs. This is extremely
harmful and, to top it all, these drugs raise blood sugar levels.

All Fats Contribute to Triglycerides

We have been made to believe that olive oil is much better than other oils. This is the result of
good marketing. Like all other fats, olive oil too contains nine calories per gram. There was a time
when people in the Mediterranean region got fewer heart attacks than their North European
counterparts. This was attributed to the use of olive oil, but it was really because their diet was
more centred on plants. Today people in the Mediterranean countries consume more olive oil than
ever and as much meat as elsewhere in Europe. Naturally, heart attack rates have risen.

Animal Fats and Plant Fats Are Different

Animal fats are solid at room temperature, while plant fats are usually liquid. Coconut oil is liquid
but can be solid when put in the fridge or at cooler temperatures. Sometimes, plant fats are
solidified by a process of hydrogenation as in the case of vanaspati or margarine. It’s easy to
imagine that solid fats would make the blood thicker than liquid fats. This is why if we must have
some fat, we should opt for plant fats. In India, there is a misconception that ghee is good for
health. This is not true. Ghee is 100 per cent fat. It is solid at room temperature, and affects the
blood flow and slows down healing.
I am often asked why Ayurvedic doctors recommend ghee. As I understand, Ayurvedic
medications often use heavy metals that can be extremely toxic to the body. Ghee (as well as the
casein from the dairy, which they may also recommend) lines the intestines and reduces the
absorption of these toxic substances. Unfortunately, both ghee and casein also prevent the
absorption of useful minerals such as iron and calcium. When we are on a healthy and nutritious
diet, ghee is not recommended at all. Besides, it is not at all a natural food for human beings!

REASONS WHY OIL, GHEE, BUTTER AND OTHER FATS ARE BAD FOR US
When fat accumulates in the muscle cells, it renders them insulin-resistant. If we stop consuming fat, the
accumulated fat reduces, helping to reverse diabetes.
Fats thicken the blood, raising the blood pressure and reducing the blood flow to the body and pancreas, thus
slowing healing.
Refined oil is processed with solvents to extract all the oil from the oilseeds. These chemicals are hormone
disruptors and adversely affect the production of insulin.
Refined oil is actually more of a chemical substance than a food substance. It has an exceptionally long shelf life,
much longer than the substance it’s made from, but no longer has the nutrients that real food has.
Refined oil raises omega-6 levels, upsetting the balance between omega-3 and omega-6. People who consume
refined oils may require omega-3 supplements, whereas people who do not consume it are unlikely to require
these supplements.
Fats are calorie-dense foods, delivering nine calories with every gram. Both proteins and carbohydrates deliver
only four calories per gram. Fats may thus cause weight gain. Refined fats are high in calories and lack nutrients.
Fats raise the cooking temperatures, rendering the food less nutritious.

Once we change our diet and stop the intake of cholesterol, the cholesterol lining the arteries
begins to dissolve. A healthier diet lowers the blood pressure, but may raise the cholesterol levels
in the blood as the body begins flushing out the excess cholesterol, as explained above. This is not
to be feared. Upon changing your diet and lifestyle, if the blood pressure drops—and it will—we
are on the right track. Because of years of cholesterol accumulation it may take a while for these
levels to come to normal.
Even for the committed amongst us, it’s hard to avoid oil completely, living in the society we do
today. I’m not suggesting that you never consume anything containing oil again. What I am
suggesting is that as long as we want to reverse the disease completely, oil should be eliminated as
far as possible. Once the healing has taken place, rather than being on our reversal diet, we need to
be on a maintenance diet. In this situation, small digressions are acceptable. After all, our body
does have plenty of reserves.
Here is a strategy I suggest. Spend some time to learn and plan and prepare to continue this
lifestyle. Learn the techniques of cooking without oil or teach them to the person who cooks for
you.
When you feel ready, commit to a trial of thirty days and do it as thoroughly as possible. Take a
complete blood test before you start, so that you know the exact level at which you are starting. At
the end of the thirty days, do another blood test so that you see the results of your efforts. This is
very encouraging. After this, if a situation arises where you are tempted to digress, and you do, see
how you feel. You may find one of the following:

You really enjoyed the food. Later you find that your body did not appreciate it as much as
you did. Appreciate how your body feels and remember that feeling. Remembering this
will help you avoid that food the next time you feel tempted.
You are really tempted, but it didn’t taste as great as you thought it would. In thirty days,
our taste buds change. There is a chance that you’re no longer tempted to eat the foods
that are not good for you.
You ate just a little and it didn’t affect you much.

When you are generally healthy, and have reversed your diseases, you may want to occasionally
indulge in a little oil, maybe for a salad dressing or an extra special meal. What oil will you
choose? Your best choice would be an organic cold-pressed oil.

REFINED OILS VERSUS COLD-PRESSED OILS

Heating oil twice produces acrylamides, which are carcinogenic. In the process of refining, oil is heated. So when
you cook with it, it’s the second time that it is being heated, making it even more harmful. Cold-pressed oil is one
that is pressed from the oilseeds at room temperature. Extra virgin olive oil is almost always cold-pressed. This kind
of oil retains its flavour. All refined oils taste alike––they become chemical compounds like white sugar. Cold-
pressed oils get spoilt easily and cannot be stored for years.

Frying is really harmful, not only because fried foods carry a lot of oil, but also because the oil is
heated to really high temperatures and reheated too. If you have made fried foods, it’s best not to
keep the oil that remains after frying for later use because of the acrylamides.
Since most of us are likely to eat out sometimes and will be confronted with choices, none of
which are perfect, it’s best to use no oil in the kitchen at home.

Questions
Here are some of the questions commonly asked about fat.

Don’t we need some oil?

I am often asked whether the human body needs oil. Our body requires no more oil than a horse or
a monkey or an elephant does. Do you get the picture? There is fat in fruits and vegetables. When
you peel an orange or lime, you may have felt it. Nuts, seeds and beans have even more. We are
getting enough oil from just our foods. There is no need to add more.
If we are working on reversing diseases, we should not consume too many oilseeds and nuts
either. But if we are eating to maintain good health, then we can enjoy a little more of sunflower or
sesame seeds, nuts and nut butters.

Don’t I need some amount of oil to lubricate my joints? I have joint pain and arthritis.

As you may have noticed, most people who complain of joint pains and arthritis have been
consuming oil or fat all their lives. So how is it that they have these problems in the first place if
fat is supposed to protect them? Please don’t be under the impression that we need refined fats to
lubricate our joints. What we need is an excellent blood supply that can be achieved by
minimizing the fat and improving the nutrient content. Horses and other animals known for their
agility never need to consume oil. Their joints work perfectly fine without it.

What about fish and fish oil? Where will I get the essential fatty acids or omega-3s?

Clever marketing has informed us that we need fish oil for essential fatty acids. About fifteen
years ago, no one was talking about these. Why were they not such a problem then?
Firstly, omega-3s are considered essential fatty acids (EFAs) because our body cannot make
them. So we need to get them through our foods. They have several essential functions:

They are a part of phospholipids in all animal cellular membranes––a deficiency of EFA
results in the formation of faulty membranes.
They are needed for the transportation and oxidation of cholesterol; EFAs tend to lower
plasma cholesterol.
They are precursors of tiny, but powerful, hormones, eicosanoids (prostaglandins,
leukotrienes and thromboxanes), which are only formed from EFAs.

Omega-3 and omega-6 fats need to be in balance. Refined oils, animal products and hydrogenated
oils contain high amounts of omega-6 fats, causing a relative deficiency of omega 3s. With our
intake of animal products and refined foods increasing year by year, we are now faced with EFA
deficiencies, which were rare just two decades ago. The more bad fats you eat, the more you need
essential fatty acids. On a whole-food, plant-based diet, even flaxseed is not required. We get all
the essential fatty acids from a normal diet.
Few people realize that essential fatty acids (omega-3s) are only made by plants. Fish have
them because they eat plants. We, too, can get them through plants. EFA deficiency is not found in
people whose diets are high in whole plant foods, whether they consume flaxseeds or not.
 Foods rich in EFAs include safflower, sunflower, hempseed, soya beans, walnut, pumpkin,
sesame, flax, canola (rapeseed) and green leafy vegetables.

We Really Don’t Need Any Free Fats!

Since we are so used to cooking with oil, it’s hard to believe that oil is not needed and even harder
to take it out of the kitchen. But all fats are a big contributor to diabetes and so many other
lifestyle diseases and once you learn how to cook without fat, you will be wondering why you even
used it all these years! Remember that high triglycerides come from fats and high cholesterol
levels come from animal products, including dairy.
It is best to eat food cooked without any external fats, just like our ancestors as well as all the
other animals on the planet. In Chapter 22, you will learn simple techniques to cook delicious food
without a drop of oil.
 13
Sugar

Not a Food, Just an Addictive Chemical

Just like oil, sugar is a highly addictive product. It is, in fact, a chemical
rather than a food and could last in your kitchen for years! I remember
when I first bought a home, I went shopping to stock my shelves with
basic necessities. At that time sugar was one of them, even though I did
not consume it. I thought I would have visitors who would ask for it. The
smallest quantity that I could find was a 1 kg package. I remember that
this container of sugar remained on my shelf for ten years, until I moved
out. It didn’t change or spoil! In fact, a shocking 73 per cent of packaged
foods contain sugar, which acts both as a preservative and an addictive,
raising the market value of the product.

Hidden Sugar

Most of the sugar we eat is hidden. Food manufacturers and restaurants

add sugar to almost everything. This is one reason why children love to eat
out. In the food industry, sugar has various names—high fructose corn
syrup, dextrose, maltose, rice syrup and so on. Since it is present in
various forms, it doesn’t show up on top of the ingredient list. This is a
trick that food manufacturers use to prevent us from recognizing how
much sugar is in their product. A large hot drink in a coffee shop may
contain as much as twenty-five spoons of sugar! It’s estimated that an
average urban Indian consumes about twenty-five teaspoons of sugar a
day!1 Take into account cereals, desserts, ice creams, chocolate, jam, fruit
juice, tea, coffee, biscuits, ketchup and even flavoured potato chips. We’re
eating sugar all the time without knowing it. This is why it’s essential to
read and understand the ingredients of every single thing that’s bought
ready-made. If you can’t, don’t eat it.

Why Is Sugar Bad for Us

Sugar is an appetizer, an addictive agent, a stimulant and a storehouse of

empty (devoid of nutrition) calories.

BAD EFFECTS OF SUGAR

Destroys the digestive enzymes in the mouth, stomach, small intestines and
pancreas.
Reduces the hydrochloric acid in the stomach. Food is thus not properly digested
and absorbed, leading to constipation.
Robs the body of almost all nutrients, especially chromium, zinc and calcium, and
vitamins C and B-complex.
Increases the appetite.
Results in swings in the blood sugar levels.
Causes hyperactivity in children.
Is made with acid and is acid-yielding in our body, resulting in the leaching out of
calcium from bones. It causes cavities and osteoporosis.
It has no nutrients––only empty calories––and causes weight gain.
Excess sugar is converted into fat and can cause fatty liver disease.
It causes the release of dopamine (as do drugs) and is highly addictive.

Sugar versus Fruit

As a diabetic, I am sure you try not to consume sugar. Consuming sugar in

the free form, or as an additive, or even in the form of juice, syrup, honey,
molasses, jaggery, etc. will raise the blood sugar levels. Sugar goes
straight into the bloodstream. But naturally sweet foods, such as fruit,
sweet potato, beetroot, dates and even whole sugar cane, etc. will not cause
a problem. The fibre in these whole foods prevents the sugar from going
straight into the bloodstream. I have seen many diabetics overjoyed with
our meal plans because they can eat as much fruit as they like. There is
absolutely no restriction on the kind of fruit. Mangoes, bananas, grapes,
sapodillas (chikoo/sapota) and custard apples can be relished again.

Artificial Sweeteners

Sweeteners such as saccharin, sucralose and aspartame are never

recommended. Some of these are extremely harmful, can promote diabetes
and even cancer, and do not help in reducing the blood sugar levels. As
you know, no diabetic gets better by consuming these sweeteners. Even
natural ones like stevia, agave, maple syrup and honey are not
recommended. They too stimulate the sweet taste buds, keeping us
addicted to the sweet taste. As you may have seen, sweets are highly
addictive, but fruit is generally not. When we completely stop consuming
sugar and other sweeteners, we find that our taste buds have changed.
Sugar can become too sweet and undesirable as we start experiencing the
sweetness of vegetables like peas, carrots and onions. And we stop craving
sweets.
The advantage of never consuming sugar or sweeteners is that a day will
come when you will be able to refuse a cake or walk past the dessert
section of a buffet without ever having a pang of desire. I know that may
sound absurd to some of you now, but I have seen it happen over and over
again.
I have seen some diabetics––who have completely stopped consuming
sugar and don’t take additives––feel the same way. They can detect
artificial sweetness in anything!
Then there are others who decide to have this tantalizing substance only
on rare occasions (weddings, birthdays, parties, etc.). The only problem
with this is that sugar is a highly addictive substance. If we go back to
consuming it, we can get addicted again, just like a smoker who has quit
smoking can get addicted to tobacco again.

The Complex Carbohydrate Advantage

Complex carbohydrates like fruit, potatoes and other starches are slowly
broken down by our body into sugar. This sugar enters our muscle cells to
provide us with energy. In diabetes, because of insulin resistance or a lack
of insulin, the sugar is not able to enter the muscle cells, resulting in
weakness and high blood sugar levels. With a change in diet, we can
increase our energy levels and lower our blood sugars.
Any excess sugar that we do not use for our energy needs is converted
into fat and stored in our body. This is the real cause of diabetes. This is
why it’s very important to consume sugar only as complex carbohydrates.
The fibre in them gives us the feeling of fullness and keeps us feeling full
for a longer time. It prevents us from overeating. On the other hand, eating
refined ready-made products forces us to eat more. We also become
hungry faster. When we consume this refined sugar, it goes straight into
the bloodstream, causing a surge in the blood sugar levels. This, in turn,
signals the pancreas to release a large quantity of insulin. This takes the
sugar and deposits it inside the muscle cells, causing the blood sugar to
drop equally suddenly, leading to an urgent desire to eat more. We can
prevent this vicious cycle of hunger and sugar-eating just by avoiding
refined products.

The Alternatives

The alternatives to sugar are fruit, dried fruit or even root vegetables.
Dates and date paste can be used to sweeten many dishes. In the recipe
section, you will see how to make delicious desserts that satisfy the sweet
tooth, yet keep our blood sugars under control!
 14
Refined and Processed Foods

When I was a young girl, there were hardly any restaurants in India.
Refrigerators were uncommon. Plastic was not even available. In Mumbai,
milk was available in reusable milk bottles at ration booths and was limited.
Cheese was unknown except to people who had travelled abroad. The food at
home was delicious, and mothers knew how to cook. How things have changed!
Today, processed foods, fast foods and packaged foods have become the
urban norm. Many people have no idea how to cook beyond a cup of tea. There
are children and many young men and women who do not know whether
carrots grow on trees or in the ground, and they would never be able to
recognize a walnut in its shell. This is not surprising. They have never really
gone shopping or stepped into the kitchen. There is no reason for them to do so.
Ready-made foods are always available. We have grown so disconnected from
our food—how it’s grown and what it looks like in the raw form. Most of us
will never need all the history, geometry or algebra lessons taught in school.
But we are often not taught the skills that our life depends on.
How amazing it would be if we were taught how to cook in school! I believe
that both men and women should know the basics of cooking––it is actually so
simple that anyone can learn it. Our health––actually our life––depends on it.
It’s very important to know what we are putting into our bodies and be in
control of it. It appears like a difficult task for many only because they have
never tried it. I’m proud to say that I have seen many people––who had
previously never liked to cook––say that they have begun enjoying it after
attending our seminars/cooking classes. I even know a few people, who have
graduated from catering colleges, yet hated cooking, have a complete
turnaround after going on a whole, plant-based diet.

Common Refined and Processed Foods

Since almost everyone eats white rice, white flour, sugar, oil and other refined
foods, it’s difficult to understand how bad they are. But now that we know, we
surely want to use healthy whole alternatives. Some other examples of
processed foods that we commonly use are:

Breakfast cereals
Biscuits
Rava (this is polished wheat and has the same composition as maida)
Poha (made of polished rice)
Cheese
Tinned foods
Bread
Savoury snacks
Meat products
‘Convenience foods’, such as microwave meals, ready-to-eat meals and
two-minute noodles
Drinks, such as milk or soft drinks or juices

This list could go on. The reason we want to avoid all processed foods is
because they are often rich in fat, sugar, salt and low in fibre and nutrients.
Processed foods contain many non-food elements, which promote shelf life.
These come in four categories:

Preservatives: Chemicals that prevent the food from rotting.

Colourants: Chemicals that are used to give it a specific colour.
Flavour: Chemicals that give the food a particular flavour.
Texturants: Chemicals that give it a particular texture.

If it has a long shelf life, it means that it is difficult for any kind of bacteria to
destroy it. As you can imagine, these chemicals don’t make it easier for our
body to digest them. When we start eating real foods, digestion becomes
simpler, constipation goes away and acidity and bloating disappear. Most
people feel much better. Chemicals are hormone disruptors, as we will see in
Chapter 16, and diabetes is a hormonal problem. It’s essential that we keep
chemicals away.
Read Before You Bite!

Don’t be fooled by the claims on the front of the package. Most pre-packed
food products also have a list of ingredients on the packaging or an attached
label. If you do buy packaged foods, it’s important to read the ingredient list. If
there are ingredients that you do not cook with, don’t buy it!
Ingredients are listed in order of weight, so the main ingredients in the
packaged food always come first. That means if the first few items are high-fat
ingredients, such as cream, butter or oil, then the eatable in question is a high-
fat food.
An energy bar is an example of a processed food that is marketed as a
healthy, low-carb food.

INGREDIENTS: CHOCOLATE FLAVORED COATING (POLYDEXTROSE, PALM

KERNEL AND PALM OIL, WHEY PROTEIN ISOLATE, COCOA POWDER (PROCESSED
WITH ALKALI), SOY LECITHIN, ARTIFICIAL FLAVOR, SUCRALOSE, ACESULFAME
POTASSIUM), PEANUT BUTTER FLAVORED LAYER (MALTITOL, PALM KERNEL
AND PALM OIL, PEANUT BUTTER, PARTIALLY DEFATTED PEANUT FLOUR,
NONFAT DRY MILK, WHEY POWDER, PEANUTS, SALT, SOY LECITHIN,
ANHYDROUS MILK FAT, COCOA POWDER [PROCESSED WITH ALKALI]),
GLYCERIN, PROTEIN BLEND (SOY PROTEIN ISOLATE, WHEY PROTEIN ISOLATE,
SODIUM CASEINATE), PEANUTS, HYDROLYZED GELATIN, WATER,
POLYDEXTROSE, PEANUT BUTTER (GROUND, ROASTED PEANUTS), CELLULOSE,
NATURAL AND ARTIFICIAL FLAVORS, PALM KERNEL OIL, OLIVE OIL, CLARIFIED
BUTTER, SOY LECITHIN, GUAR GUM, VITAMIN MINERAL MIX (DICALCIUM
PHOSPHATE, MAGNESIUM OXIDE, ASCORBIC ACID [VITAMIN C], SODIUM
ASCORBATE, VITAMIN E ACETATE, NIACINAMIDE, ZINC OXIDE, D-CALICUM
PANTOTHENATE, PYRIDOXINE HYDROCHLORIDE [VITAMIN B6], THIAMIN
MONONITRATE [VITAMIN BI], RIBOFLAVIN [VITAMIN B2], VITAMIN A PALMITATE,
FOLIC ACID, BIOTIN, CHROMIUM AMINO ACID CHELATE, SODIUM SELENITE,
PHYLLOQUINONE [VITAMIN K1], CYANOCOBALAMIN [VITAMIN B12]), SALT,
MALTODEXTRIN, CITRIC ACID, SUCRALOSE, MONO AND DIGLYCERIDES,
DIPOTASSIUM PHOSPHATE. FR02 CONTAINS PEANUTS, SOY AND MILK. THIS
PRODUCT IS MANUFACTURED IN A FACILITY THAT USES OTHER NUTS, SEEDS
AND WHEAT.

If you have read its ingredients list, you will realize that there are a number of
refined products, things you have never heard of before or that you cannot even
read and pronounce. This is far from healthy, and far from food. But without
reading the ingredients, a healthy energy bar sounds like a superfood!
 I suggest that if there is something on the label that is not clear, that you
cannot pronounce or that you do not recognize as food, do not put it in your
mouth! Of course, if it does not have ingredients written on it, it should not
even be found in the stores. Be suspicious rather than sorry. Look at the labels
on packages that you have in your house already so that you become aware of
what you have been eating. It’s always best to buy individual ingredients and
make your own food!

READING LABELS
The front labels can be quite deceptive! The only place where we can really learn what the
ingredients are is in the ingredients section. For example, a bread label may claim that it
‘contains whole wheat’, but if you read the list of ingredients, you will realize that only 20
per cent of this may be whole wheat. The rest could be wheat flour (which is maida or white
flour).
A box of biscuits may say ‘diabetes biscuits’ or ‘suitable for diabetics’. But one look at
the ingredients will tell us that it contains white flour, milk powder, oil and chemicals like
aspartame instead of sugar! In reality, all of these ingredients have to be avoided. Or you
may find ‘baked snacks’, which leave you feeling good as they are not fried. But the
ingredient list will reveal the truth. They have oil, sugar and other ingredients that are to be
avoided.
Here are some tips on how to read these labels:

If you cannot read, pronounce or have never heard the word, don’t
buy it.
If ingredients are numbers, avoid them.
Avoid artificial flavouring or ‘nature-like’ substances.
Sugar comes in many forms and has at least fifty-six names––
cane sugar, jaggery, high fructose corn syrup, glucose, maltose,
lactose, fructose, caramel, honey, corn syrup, maple syrup, rice
syrup are just a few of them.
Wheat flour means maida. Whole-wheat flour means it’s really
whole.
MSG is all over the place and has many different names. Here are
just some of the common ones––glutamic acid (E 620), glutamate
(E 620), yeast extract, hydrolyzed protein, ajinomoto.
Artificial colours, like flavours, are chemicals.
 Milk may be in the form of milk, casein, sodium caseinate, milk
powder, etc.
Avoid preservatives like sulfites and BHT.
Avoid hydrogenated fats.

Avoiding packaged foods makes our life simpler. You don’t need to go through
all the isles of the supermarket. Just buy fruits, vegetables, beans and grains.
Since packaged foods are expensive too, you will be saving a lot of money that
can now be spent on higher quality nutritious foods.
 15
Tea and Coffee

As a plant-based diet usually makes you feel much more energetic, the
need for tea and coffee soon disappears. We usually choose these
beverages either out of habit, or because we’re tired, or because it helps us
digest a heavy meal. Those heavy meals also deplete us of energy. Since
our food now gives us energy rather than take it away, these beverages are
no longer required!

Stopping Tea and Coffee

To many, this may sound like the most daunting task of all! Tea and coffee
have such a control on us! These two are socially acceptable addictions
that almost all adults indulge in several times a day. They are served in
homes, offices and even schools and colleges.
Let’s list all the reasons why these two are unhealthy so that we can
understand just how important it is to leave these out of our diets.

Caffeine Raises Blood Sugar and Blood Pressure

Coffee, tea and colas contain caffeine. Caffeine is a stimulant that works
by taking energy out of your cells so that your body can utilize it. After
sometime, when this stimulant action is over, there is a kind of depression,
which is when we get the urge to down another cup. This is why caffeine is
addictive.
We often use these drugs to energize us––to wake us up in the morning
or to stay up late at night or to work long hours. Later, we become so
addicted to it that we do not have any energy left until we have another
mug of tea or coffee. Coffee does not really improve our overall energy
levels. Remember that children have much more energy than most adults
and they usually do not consume either of these drinks.
Caffeine also raises blood sugars, giving more energy, but leaving you
drained out when the effect wears off. And then the blood sugars fall.
Since diabetics do not want to raise their blood sugar levels, they should
stop consuming these drinks.
Caffeine also acts on the blood vessels, constricting them and thereby
raising the blood pressure. Later, the blood vessels dilate again and you
need more caffeine. This can also cause migraines.

Tea and Coffee Are Acidic

Both tea and coffee are acidic and lead to acidity, cavities, leaching out of
calcium from the bones and a host of other health problems in our alkaline
bodies. As cancer cells survive better in acidic environments than do
normal cells, these drinks also predispose one to cancer. Tea and coffee
also prevent the absorption of iron and calcium, contributing to anaemia
and osteoporosis. They can cause constipation and even dehydration.

Mood Alterations

Caffeine alters your moods––it makes you irritable and anxious. Its
absence can cause severe discomfort, headaches and uneasiness to one
who is addicted. It also disturbs sleep patterns.

Releasing the Addictions

If you have been a tea or coffee drinker all your life, don’t worry. I
promise you that it’s much easier to give them up than it seems! And if
you do, you will be in control rather than being controlled by these
beverages!
 Earlier, during our twenty-one-day health retreats, participants could
choose between black tea, coffee and herbal teas during the first four days.
Sugar and milk were not available, not only to make these drinks less
attractive, but also because we were serving only whole, plant-based
foods. It was up to each one to reduce the consumption of these beverages
and give it up altogether during those four days. After this period, only
herbal teas were served. Some of the participants were accustomed to
drinking as many as ten cups of tea a day before they joined us. So having
to quit in a mere four days was, needless to add, challenging.
However, not many suffered from withdrawal symptoms because of the
high quality of the food. Some of them experienced headaches for a few
days. But this was a small price to pay for the incredible benefits that they
were experiencing. Many were able to sleep better, others said their
acidity disappeared. I later decided to stop providing tea and coffee from
day one of the twenty-one-day programme. By the end of three weeks,
only a few participants still had the desire for it and this was only because
of the smell, taste, habit or social implications and not because of any
withdrawal symptoms.
After having consultations with a very large number of patients, I have
realized that everyone can give up tea and coffee if they choose to.
Physically, it is difficult only for the first three or four days. The real
difficulty is in our mind. It’s a habit, and one that gives comfort. Because
tea and coffee are so addictive, it’s important to remember not to make
exceptions. These two are actually drugs. In fact, there are authorities who
consider coffee even more harmful than marijuana. Since drinking tea and
coffee is a part of our culture, we fail to recognize this.

Green Teas, Decaffeinated Coffee

I’m often asked whether green tea is bad for health. Green tea is just less
processed black tea.
Tea and coffee grow in acidic soils, unsuitable for growing most fruits,
vegetables and grains. They are inherently acidic. To add to this, the
process of tea manufacturing makes use of many harmful chemicals.
Green tea does have antioxidant properties and has been highly
advertised for this. But remember, we do not need anything that is
advertised. All fruits and vegetables are full of antioxidants. If you’re on a
whole-food, plant-based diet with plenty of raw food, you’re getting
enough antioxidants and you don’t need to drink green tea. Herbal teas too
are a good source of antioxidants.
It’s the same for decaffeinated coffee. Caffeine is never removed
completely, there are new chemicals in the beverage and its acidic.

Replace Tea and Coffee

Tea and coffee are also mostly taken with milk and sugar in India and
these are things that we would like to avoid. Therefore, it’s best to get rid
of the habit altogether!
If you are ready for it, I advise you to do this together with your spouse
or a friend. Spend the next four days together trying to give up the habit. It
will help overcome the withdrawal symptoms and finally you will be free
of the clutches of this socially accepted drug. Replace these beverages
with herbal teas and infusions.
In case you are unable to completely give these up, switch to green tea
and then slowly reduce the strength of the tea till you can give it up all
together. Or switch to decaffeinated coffee to start with. Later, switch to
herbal teas and infusions so that you have a hot drink to relax with, only
that now it’s not harmful. We will see recipes for herbal teas in the recipe
section.
 16
Hormone Disruptors

Today, more than ever before, we are facing a huge epidemic of hormonal
problems. By now you know that insulin is a hormone, making diabetes a
hormonal problem. We often see this problem along with hypothyroidism,
polycystic ovarian disease, menstrual problems or irregularities, breast
cancer, prostate cancer, prostate enlargement, infertility and even
impotency. These are all largely hormonal issues.
Why do we have so many hormonal diseases these days? Today, most of
us live in a toxic chemical environment. Since most of this has already
been covered, I will be brief here. My goal is to summarize and emphasize
the sheer extent of this problem.

Chemicals Are Hormonal Disruptors

Chemicals are everywhere and may be categorized as follows:

Foods Sprayed with Chemicals

This is why organic foods are highly recommended. I’ve seen many people
who are sceptical about it. But the importance of organic foods can’t be
overemphasized. It’s very, very important. Pesticides are poisons. I
remember the case of a patient with severe diabetes. When I told him
about organic foods, he told me that he was from a farming family and
that he didn’t believe anything was actually organic. This could be the
case. Yet it’s better to have something which is 80 or 90 per cent organic
rather than 100 per cent full of chemicals. I also know many farmers who
value their land even more than their own bodies and would never pollute
it with pesticides and fertilizers. They pride themselves on their organic
produce.

Animal Products in Our Diet

Animals concentrate plant foods to form their tissues. They also

concentrate chemicals in their environment––in the air, water and food.
Dairy contains five times as many pesticides as commercial fruits and
vegetables and flesh foods such as fish and chicken contain fifteen times
the amount. In India, on an average, dairy contains 570 times the
acceptable levels of HCH, a residual pesticide, besides other adulterants.
Animals in our food chain are also fed/injected with hormones, antibiotics
and chemicals to make them grow faster or produce more.
People often tell me that they eat only fish (and not chicken or meat).
Remember that fish are dangerous because the seas and rivers are full of
pollutants. They can accumulate up to 9 million times the PCBs in water
and therefore are a very concentrated source of contaminants. Since half of
the world’s fish catch is fed to livestock, animals in our food chain are also
a threat.
PCBs cause sterility, hormonal disruption, including diabetes, and
cancer.
Mercury harms the brain and causes neurological damage. There are
studies which show that mercury also affects the insulin-producing
pancreatic cells.

Chemicals in Our Lives

These include medicines, soaps, shampoos, hair dyes, perfumes, breath

fresheners, deodorants, lipsticks, toothpaste and all kinds of personal-care
products, household pesticides, paints, detergents, air fresheners and, of
course, pollutants. Our lives are full of chemicals. The best we can do is
minimize these to the extent possible. It took me some time to understand
that I could live without bathing with soap, without brushing my teeth and
without any perfumes or other chemicals. We have been conditioned by
society to think that we need these products. To reiterate, if it’s advertised,
we most likely don’t need it and could be better off without it. The
decisions you make every day can have a huge impact on your health.
Although it may be difficult for you to drop all these products at once, just
being aware of the extent of the damage caused by them may help you
reduce their usage.

Plastics in Our Lives

Today plastics have become ubiquitous. Even if you can avoid using them,
you’ll find them everywhere––in the waterways, in the sea, in landfills and
also outside them. They pollute our water, our air, our land, everything.
Plastic is a hormone disruptor. The best you can do is minimize your own
usage of plastics and avoid bottled water, plastic carry bags and
wrappings. Avoid buying anything in plastic if you can. If each person
does his bit, we can prevent untold misery to future generations. And, of
course, what you do for others always comes back to benefit you.

Hormonal Medications

Steroids, oral contraceptives, medications for infertility and hormones that

are fed to the animals in our food chain all come back to us and affect us
profoundly. All hormones are interconnected. Our hormonal balance is
affected by those that we take in, and this results in hormonal issues like
diabetes.
Once we become aware of all the possible ways in which our body and
environment are being harmed, and with a little bit of extra reading and
effort, it is possible to become alert to the chemical onslaught that our
bodies are subjected to on a daily basis. As we clean up from the inside,
our bodies will stop giving off a bad smell and we will require less
perfume, soap and deodorant, and eventually feel fresher and more
energetic than ever before!
 17
Alcohol, Smoking, Drugs

Although this chapter isn’t really required because everyone knows that
alcohol, tobacco and drugs are not to be had, and although we have
mentioned these topics before, I did feel the need to emphasize this. This
is because I am often asked at seminars whether alcohol can be had since
it’s plant-based. First of all, alcohol is a refined product, just like oil and
sugar, without any fibre, and full of empty calories. It has absolutely no
nutritional value. This is true even of red wine. We would never give it to
our children because we know it’s harmful. Sometimes even doctors
advise their patients to drink a little red wine. They are most often not in a
position to forbid alcohol because they themselves consume it. We need to
be aware that consumption of alcohol will definitely raise our blood sugar
levels.
Smoking is also dangerous, even though tobacco is plant-based. It will
raise both blood sugar and blood pressure. Others drugs like marijuana, or
anything else that is addictive, is unhealthy.
We consume drugs for a variety of reasons––social acceptability,
entertainment and to overcome feelings of lack, depression, grief,
inadequacy and so on. If you are addicted to any of these, or if you are
using these as tools to deal with unpleasant emotions, it would be good to
examine them more closely. I’ve found that many people are addicted to
tea, coffee and sugar just because they’ve been conditioned to consume
them. These are ‘normal’ in our society. By making a decision to not
consume these and by eating and living healthy for a few days, we can rid
our body of the withdrawal effects. High-quality plant-based food actually
helps us get rid of addictions. It only takes a little willpower to stop
ourselves from consuming the drugs we take occasionally for pleasure.
The trouble is when we are using these substances as a replacement for
something when we feel something is missing.
My patients have often told me that the reason they drink or take drugs
is because it makes them happy, lets them feel connected or helps them
relax. I see that they often fear to let go of these crutches. They fail to
realize that these drugs prevent us from taking life’s challenges head on
and ruin our health.
Today, we are living with the expectations put on us by our society. We
often don’t have time to think about what we really want from life. Even
more distant in our minds is our spiritual purpose, the reason for being on
this planet.
When we are not in touch with this, there is a void that cannot be filled
by anything else. We sometimes fill this or try to do so with recreational
drugs, or various forms of entertainment such as shopping and travelling
(which can also be addictive). We look for pleasure instead of focusing on
happiness.
Once we accept or understand what we are missing, we may be able to
fill this gap. For this purpose, I highly recommend a spiritual path. I
believe that this may be different for each individual and that each one
would have to find his or her own path. I do not believe that this should
become a cult or a following. Once we find our spiritual path and grow
from it, we should be independent of any organization or person. But in
order to reach there, we may have to depend on books, gurus or
organizations. The end goal must be to find our own spiritual purpose.
Until we learn the lessons that we are here to learn and until we find our
path, challenges will present themselves in order to teach us and show us
the way. We have to recognize and be grateful for these.
If you find yourself drawn to something, be it alcohol, tobacco or drugs
of any kind, I invite you to look deeper into the issues that may be keeping
you addicted. I have some good news for you. Most things that are
addictive are acidic. We already saw some of this in Chapter 9. These
substances cause cravings for more acidic substances. The converse is also
true. Giving up acidic foods reduces the cravings for other acidic
substances. I have seen many patients change their diet and find that their
desire for alcohol or smoking or even tea and coffee is gone.
One of the barriers that prevent us from letting go of an addiction is our
mind. Our mind is very resistant to habit changes, and will tell us that it’s
not possible to completely give up an addiction. It may suggest leaving the
way open for an occasional drink or smoke. But we all know that one leads
to another and it’s easy to get back to square one. I suggest being careful
about what your mind tells you as far as addictions go. If needed, stay
away from friends or parties till you know that you are in complete
control. Sometimes solitude can help us find our spiritual path and may be
something to be cherished rather than feared. You could perhaps replace
these social events with a game of tennis or some other sport, where the
people you meet are likely to be more health conscious. Exercise will help
reduce sugar levels and cause the release of endorphins, which help relieve
pain and increase feelings of pleasure.
If you are willing to let go of these addictions, the journey will be easier
than you imagine! Don’t forget to appreciate and compliment yourself
when you let go of habits that are not serving your best interests. It’s a
difficult journey but it’s well worth the effort!
 18
How to Sustain This Lifestyle: Overcoming the Challenges

What you need to know to get healthy can be summarized in just one chapter. But it’s the path that I am aiming
to address, hence this long book. I believe that awareness is cure. If we genuinely become aware that we are the
cause of our illnesses, and accept this, we have the perfect situation for change.
I also believe that understanding the suffering other living beings undergo in order to feed us helps us
renounce meat and all kinds of animal products. If we can make the connection that they too have eyes, ears,
feelings and a desire to live and be happy, and most importantly they are, just like ourselves, a species on this
planet, it’s easy to stop exploiting them for our momentary pleasure of taste. No one wants to cause suffering and
if we have ever suffered pain, we can empathize with them. Moreover, since we are collectively facing the threat
of climate change, we need to act more responsibly now than ever. With so many grounds for change, all we need
is awareness to be on the right path.
Since you have arrived at this chapter, I believe you are ready to make the change. Here is what I suggest:

Plan to do it for thirty days to start with. After this period, you can decide whether it’s something that
you would like to do lifelong, or whether you prefer to keep your old lifestyle (and disease).
Plan to eat only home food as far as possible during this period. In case you are travelling or have to eat
out, we will discuss how to handle this too.
Even if you’re not going to prepare the food yourself, learn a little bit about how your food must be
cooked so that you can instruct those who cook for you. I suggest following the recipes in this book on
weekends or whenever you have free time so that you understand the basics. You would then be able to
instruct even a chef in a restaurant. Even if you have never cooked in your life, it’s worth learning.
Anyone can learn to cook, just as anyone can learn basic math. You may not be an expert, but you will be
self-sufficient.
Learn and understand what exactly whole, plant-based food is. Ask your family or people whom you may
be living with for support without demanding that they too follow your regime.
Find a good organic supplier in your area. You may even require several. Dry ingredients are easily
available. If not, you can purchase them online. Fresh ingredients may require a little more effort in
certain places. Rest assured, if you persist, you are likely to find what you need. Things are changing
fast. Just four years ago there were hardly any organic shops in a city like Hyderabad, but that is not the
case now.

These few steps will prepare you for the thirty-day challenge. You will be required to check your blood sugar and
blood pressure regularly, and medication must be reduced as you improve. Taking medications that are not
needed is highly hazardous. Your doctor may not recognize that it is possible to improve. Therefore, it is
absolutely necessary to keep a chart of your values on a daily basis so that you do not get caught off guard. Low
blood sugar and blood pressure can be more dangerous than the higher values.

Overcoming the Challenges of Changing Your Diet

We are creatures of habit. We love routine. Many of us think that we don’t, but most of us have special ways of
doing things and it’s hard to change. It’s hard to change our jobs, move to a new house or even change our place
at the table. Sometimes it’s even hard to change a partner though it may be obvious that the relationship isn’t
working. This is because all too often the known devil seems better than the unknown one. But change is growth.
In the case of a child, it is obvious. Growth implies change. You change classes every year. You change shoes and
clothes. Even friends. But as we grow we get stuck in our patterns, and it becomes harder to change.
If we understand that the very first thing that we are taught by our parents is how to eat, it becomes obvious
why this is so difficult to change. It’s something that we have been taught and patterns have been formed even
before we could think. Even if we know that what we’re eating is wrong, it’s difficult to change. Over and above
that, food is addictive. Of course we eat for nutrition, but we also eat for a whole range of other reasons. We eat
for comfort, for taste, for pleasure or to socialize. We eat out of habit at certain times, and sometimes it’s just
because there’s food in front of us. These eating patterns have often become habits.
Familiarity is what we seek, even though we may not like it. Many people complain about their jobs or their
bosses, but are reluctant to change. How many people are stuck in unhappy marriages? Yet we become
accustomed to the old patterns.
To be honest, the outer situation is often a reflection of ourselves. If we change, the outer situation also
changes. Let me give you an example. An employee always complains about his boss. The boss rebukes him for
arriving late to work, or for answering his personal calls and messages at work. He tells him to switch off his
mobile phone at work and not a day goes by when he doesn’t point out his mistakes. It’s not a good environment
to work in but the employee does not look for a new job. He complains. The role of the boss is to get the work
done in the best possible way. However, there is another perspective—the boss is also tolerating the status quo. If
the employee were to look at the situation from the boss’s perspective, he may change his behaviour and the
situation would improve. The workplace could be a better place to be in. But it’s really hard to see things from
another person’s perspective.
The situation is not very different from changing your diet. Maybe it’s even more daunting because you will
be different from everyone else. Many people would say eating a whole, plant-based diet is extreme. But it’s only
a matter of perspective. From my perspective, and maybe from yours too, bypass surgery, bariatric surgery,
dialysis, kidney transplants, loss of vision, lethargy and brain fog––all possible effects of diabetes––are extreme.
Granted, there are more people who have bypass surgeries these days as compared to those who follow a whole,
plant-based diet. Yet cutting open the chest bone and reaching inside the chest is something I as a doctor would
think about 100 times before I subject myself to it. Today bypass surgery has become almost a status symbol in
India, and patients enjoy talking about how many surgeries they have had and who their surgeon was. Cardiac
surgeons are also not exempt from this operation.
I once visited the cardiac rehabilitation centre at the Asian Heart Hospital in Mumbai to conduct a seminar on
reversing heart disease and hypertension. I was introduced to a patient who had recently undergone a bypass. I
told him the seminar would benefit him immensely and that it was very important to understand the cause of the
disease. He earnestly replied that he could not afford to come to the seminar, the cost of which was Rs 3500,
since he had just spent Rs 10 lakh on hospitalization and the bypass! For a minute fraction of the price, you can
be free of diabetes and all its complications. Reversing diabetes thus requires a shift in consciousness.
So how can we make this shift? One of the arguments that I frequently hear is that it’s very hard to adopt a
whole-food, plant-based diet. I will admit that if you are eating out most of the time, it can be difficult to eat the
highest quality food. It’s just not available. It may be hard to bypass refined products––oil, sugar, white flour and
white rice are everywhere, and so is dairy. If this is your dilemma, don’t do nothing because you cannot do
everything. Take the first step. Dairy is the very first in the list of causes of diabetes, and for a good reason. So
plan your meals such that it is 100 per cent plant-based. Look for a vegetarian restaurant if possible. These are
found virtually everywhere in India, and almost everywhere in the world these days. If you cannot find one, look
at the vegetarian section of the menu. Explain to the waiter that you need food that is low in oil, and free of
butter, ghee and dairy products.
Dairy is so ubiquitous in India that many waiters cannot make a distinction. I once asked for a dosa a high-end
south Indian restaurant in Pondicherry and specified that it be made free of ghee or butter. When my dosa
arrived, I found a sprinkling of cheese on top! When I asked the waiter about it, he rightly responded that I had
requested for no butter or ghee. Always be ready for the unexpected!
 Now my practice in restaurants is to explain that I am a vegan, but if they do not understand, then I say I’m a
vegetarian who is highly allergic to all dairy products and if some does get into my food, I could face severe
health consequences. I also let them know that dairy products include ghee, butter, curd, buttermilk, cheese, milk
powder and so on. This usually puts the waiter on his guard and he will make sure that he conveys this to the
chef.
It also helps to know a little about cooking. I have seen people who are trying to avoid dairy but are just not
conscious of ingredients. Gujarati delicacies like khandvi and dhokla are likely to contain curd (dairy yoghurt).
Naan usually contains both dairy and eggs. Eggless mayonnaise and cakes contain dairy and cream. Chutneys
contain yoghurt and south Indian coconut chutney, which is usually plant-based, has curd added to it in Gujarat.
The famous fried chillies of south India are marinated in buttermilk. Vegetable soups may be made with butter
and cream. Although this may seem a little daunting at first, you will get better at it as you go along. Remember
that there are plenty of lactose-intolerant people who are doing this all the time.
I think it’s very important to realize that this is all about mindset. I have heard people say that it’s too hard to
be a vegan (consuming no animal products, not even milk, eggs or honey) in India. If this is what you believe, it
will be so. However, I always like to give the example of vegetarians. India has a lot of vegetarians and even if
you are not one, you surely know one. No matter where these people go, they always find vegetarian food.

POPULAR FOOD ITEMS THAT YOU MAY NOT KNOW CONTAIN DAIRY
Naan
Bread
Powder milk
Coconut powder milk
Dhokla
North Indian vegetarian dishes, including dal; they often contain cream
Some chutneys in north India and Gujarat
Sambhar; it usually contains ghee
Most Indian sweets
Smoothies in restaurants
Cakes, biscuits and cookies, including ‘diabetic cookies’
Potato chips; milk powder is a common flavouring in snacks
Eggless mayonnaise

When they are travelling in predominantly meat-eating countries, they stick to vegetarian food. Even when they
migrate abroad, many of them continue to be vegetarians. So much so that almost all flights to and from India
offer vegetarian meals as a choice! If you ask them how they do it, they will tell you it’s easy; vegetarian options
are always available. It’s the same for vegans. It’s just a different mindset. Once you change the way you think,
vegan options can be found everywhere. A Jain man once attended one of our seminars on reversing diabetes.
Forty days later we had a follow-up meeting where this gentleman spoke about the enormous changes in his
blood sugar, cholesterol and blood pressure levels brought about by a shift in diet. He travelled a lot and he said
he was a strict Jain. He did not even eat root vegetables (onions, potatoes, carrots, beetroot, radish, among
others). Yet he easily found his kind of food. This is just because his mind was set on Jain food. When we are
vegetarian, we don’t even notice the non-vegetarian section of the menu. When your mind is set only on plant-
based foods, you will find them everywhere. Remember that markets always have an abundance of fruits and
vegetables. Dried fruits, nuts and seeds are easy to carry. And yes, there is no limit on fruits and dried fruits,
even for diabetics! (Although fruit juice is not allowed since the fibre is removed and we have a quota for nuts.)
Here is some good news for travellers. Vegan meal options are available on most leading airlines. More
restaurants in India now serve vegan food. Soya milk is now easily available in large supermarkets and is
convenient to carry around. I like to make my own muesli, so when I don’t find the food that I need, I have
muesli with soya milk, which becomes a meal in itself.
Many feel that plant-based food without oil will not taste good. This is not true. This is also about
conditioning. As I mentioned before, I have at least four participants who have written their own cookbooks just
because they felt that the food that they now eat was tastier than what they had had in the past and they wanted to
share it with others.
What we like is also based on habit––on what we have been brought up on. If we grew up in a culture that eats
a sweet breakfast, we will prefer something sweet for breakfast. It could be bread with jam, cereals, pancakes or
waffles. Others might have grown up in a culture where breakfast was salty––in China it could be rice, in India it
could be parathas, idlis or dosas. When you are used to something, an occasional change may be nice, but it will
be comforting to go back to our routine again. So when someone talks about changing our dietary habits, we
resist. It’s our culture that often dictates our dietary habits, and this culture is changing very fast today. It’s not
just our parents who are teaching us what to eat but also a whole range of media and advertisements that are
constantly bombarding us with ideas. We often don’t even realize how much they are influencing us.
Here is an example that you may be able to relate to. While in India most people prefer whole milk, in Europe
and the US skimmed milk is more commonly used. Many of us have the experience of visiting friends and
relatives abroad and tasting their skimmed milk. How does it taste? If you give skimmed milk to someone who is
used to whole milk, he or she will probably say that it tastes awful and it is too watery. Many of them may have
been brought up like you on whole milk but now they have become accustomed to skimmed milk. They start
liking it too. Similarly, if you give whole milk to someone who is used to skimmed milk, he or she will probably
say it tastes like paint—too thick and creamy. It’s just a matter of conditioning.

Changing Habits: The Challenges Ahead

When you are confronted with the choice of changing your lifestyle and being free of diseases, your mind can
play games with you to resist change. All kinds of excuses come up at this point.
One of the biggest excuses that we use is that our family will not agree. This is true if we are trying to force
them to eat the way we do. If this is your problem, I don’t blame you. The arguments to eat right are pretty
compelling. No father would want to see his son smoke even if he smokes himself. But a father who smokes
cannot tell his son not to do it! It’s the same with food. I suggest not trying to convince your family but allowing
them to make their own choices. During my seminars, I often tell the participants how to break the news to their
families. I suggest that you speak to your family and tell them that you would like to try this new lifestyle for
thirty days, and request them to support you. Never suggest that they do it too. If this is your request, you will
most probably have their support. I had one participant, a surgeon, who had both diabetes and high blood
pressure. He wanted to undertake the trek to Mount Kailash, but for this one needs to be physically fit. He thus
decided to reverse his disease. His wife and daughter were not motivated to change so he began to cook for
himself. Later, he subscribed to a healthy vegan tiffin service in Mumbai. He eventually got rid of both his
diseases and was able to successfully complete the trek.
If any excuses are coming to your mind, think about why you want to be free of diabetes in the first place. It
could be because you want to avoid the complications that a relative suffered, or to live to see your
grandchildren, or to not become a burden to your children. I once had a seminar participant who was a
marathoner. After he had suffered a knee injury, he had put on weight, got diabetes and high blood pressure and
had given up running. He wanted to be able to run again. Another participant in his late thirties was shocked
when he discovered he had diabetes and could not imagine a lifetime of medications. He was not willing to even
start the course of medicines.
Whatever your motivation, bring it to the forefront of your mind. You could even remind yourself by putting
up a sign somewhere or a note to yourself in the mirror. Whenever you are tempted to eat unhealthy, remember
this goal. This will help you stick to your plan.

Difficulties in Making Changes and Solutions

I have often heard people use their family as an excuse not to start this regimen. Here are some of the excuses
women may have:
My in-laws/parents will not allow this: I grant that this could be genuine in a few cases. This would require
thinking through whether you are willing to remain sick or not. It would also require thinking about the best way
to approach them, knowing their nature. Most elderly people are resistant to change. Economic reasons could be
another factor; they may feel that organic food is more expensive.
One way to approach the situation is to sit down with them and discuss the true cost of sickness and explain
that this approach could benefit their health as well. Tell them that you would cook for yourself and also for
other family members if they wished. Reassure them that it’s not necessary for them to change and that only your
meals would be different. Let them know that this is only a trial for thirty days, after which the situation can be
reconsidered.
Give yourself some time and be determined to find a solution. It’s usually we who tell ourselves that there is
no way out. If you cannot do it completely, start by giving up all animal products and adopt a vegan diet. Try to
make it as whole as possible.

My children/husband will not eat this: As long as the food is tasty, children and husbands don’t even need to
know how it has been cooked. I start my seminars with a breakfast buffet after which I tell my participants that
the food served was cooked without any oil and that it was all whole foods. They are usually surprised to hear
this because it was delicious and they did not even notice the absence of oil or sugar. If you tell your family that
you have stopped using oil, they may protest. But if you don’t, they may not even notice! If you switch to
organics, the food will actually taste better.
I have heard women say that their children would never eat this way. Children actually love green smoothies
and prefer them to milk. They rarely find fault with the food and if they do, they can always continue to eat what
they were eating before. For example, if the family does not agree to eat whole rice or whole-rice idlis or dosas,
it’s easy to have both options available. However, it’s important to recognize that we are responsible for the way
our children eat today, and they are likely to get the same diseases we have if they eat the way we do.

And this is the excuse that men may have:

My wife will not cook separately for me and it will be too much work for her: This can be true in some cases. I
have known some men to take up cooking for themselves. Another solution could be to ask your wife to cook one
dish that is suitable for you. The others can eat what they want. Perhaps men can also lend a hand by making a
delicious salad from one of our recipes that everyone can enjoy as well. The family may be surprised!

And these are excuses that both of them may have:

I don’t have a kitchen/live in a hostel/must eat out/office serves free food/I hate cooking: All of these are similar
excuses. It looks like there is no way out considering the external circumstances. First you have to remember
that we cannot solve a problem by continuing the same lifestyle that caused it. If this is the case, imagine the
worst thing that could happen to you. Your diabetes gets worse. You have complications like heart attack and
kidney failure, and there is no return. Imagine the time lost in sickness and hospitals. Does that give you an
incentive to find a solution? The solution could be taking two weeks off from whatever you are doing and
learning to cook or finding a healthy tiffin service or finding a maid and teaching her to cook according to your
needs. Or it could be shifting to a place that has a small kitchenette if you do not have one. Or sharing meals with
someone else who wants to reverse diabetes too.
If you have been eating in the office canteen, one solution could be taking leftovers from dinner for lunch. Or
even preparing your own lunch to take to office. A chaat made with sprouts/chickpea/sweet potato/potato can be
quickly made from ingredients that have been prepared the night before. This could be taken to work, and they
make for a filling meal. In some cities, plant-based tiffin services are available now.
If you have a problem there is always a solution. The only thing that may come in the way of the solution is
you. It may take you some time to solve the problem but it is possible.
I’m always travelling and need to eat in restaurants: While I fully grant that organic foods may not be available
in restaurants, it is possible to eat healthy. If the same restaurant is frequented often, it could be possible to
explain to the chef exactly what you need, give them a few recipes and let them know in advance when you are
coming. If the place of travel changes constantly, it may be possible to carry some food to work and rely on fruits
as snacks. It may also be possible to order in a restaurant carefully. For example, one could order a vegetable
dish without oil, dal and whole-wheat rotis––these are usually available everywhere. In a Chinese restaurant, one
could order a tofu and vegetable dish stir-fried in soya sauce, making sure no oil was used. A salad and hummus
meal could be had in a Middle Eastern restaurant. Or one could settle for the humble idli (not ideal because
white rice is used)–chutney–sambhar meal almost anywhere.

I have a very hectic social life: For every situation, solutions will have to be found. I know a couple in Israel who
once invited their friends over for a meal. The food was so good that everyone wanted to know how it was
prepared, especially since the couple had reversed their disease. Soon they all began eating their way because the
food was so good and also promoted healing. These days everyone needs it! Now they say they have a sangha of
healthy eating in their village.
I know another couple who would meet with their friends every weekend. Once they changed to a whole-food,
plant-based diet, they invited them all to their house so that their friends could understand what kind of food was
needed and also see that it was delicious.
Young people who are always eating out at parties, drinking, smoking or even taking drugs may find this
difficult. The reality is that when we change so drastically, we may lose a few friends. But the chances are that
we may find new friends who are on our wavelength. If we are willing to make changes and meet the right
people, it will happen. There are so many people in this world who want to be healthy.
If you are invited to eat at a friend’s place, always offer to bring a dish for the meal. This way there will
always be something for you to eat, and your friends will have a chance to understand what you are doing. When
they ask questions, tell them that you are trying this regimen for a month. State the benefits that you have
already experienced. Only ask for their support and do not try to convince them. Chances are that when they see
the benefit, they will be inclined to ask you how they can do it themselves and you will have company. If you are
invited to a wedding, eat and go. This way you will not be hungry when you arrive, and if there is something
available which is suitable for you, you can have it too.

I travel abroad a lot: Luckily for you, vegan restaurants are sprouting up everywhere. An Internet search,
especially on happycow.net, will help you locate such restaurants almost anywhere in the world. But they may
not serve whole foods. While eating out, make sure that all the food is plant-based and that most of it is whole.
It’s becoming easier by the year to find vegan food. Today there are plant-based medicine conferences being held
in the US on a regular basis. Cities in China and Hungary, countries that traditionally are non-vegetarian, are
dotted with vegan restaurants.

How do I manage holidays?: You’d be surprised how many healthy vegan holidays take place all over the world.
It’s almost as if you can have your cake and eat it too if you plan in advance and search for what you need.
What’s even more important is that you will meet like-minded people, and this will help you keep your resolve.

I don’t like the food: Don’t worry, you will. Learn to cook and try some of our recipes. The reason all our
programmes provide food for the participants is because everyone believes that they will not enjoy the new food.
When they taste it, they soften. It’s edible, even delicious. But who will cook that way? Learning something new
always takes time, but cooking our way takes less time than usual. Using the highest quality ingredients always
helps. A time will come when you no longer like the food that you used to eat before!

My doctor! How can I do something totally different from what he told me to do?: I have seen doctors telling
their patients that it is not possible to follow this diet or that it’s dangerous to stop dairy. The best way to
overcome this is by saying that you are on a one-month trial. Don’t forget to get your tests done before you start
and keep a check on your blood sugar levels. The good news is that you can always change your doctor. More and
more doctors are learning about plant-based nutrition. SHARAN, too, has a team of doctors. And once you learn
the lifestyle, you will have little need for a doctor.

What about Our Children?

Never force your children to eat according to your needs or values. However, children are intelligent, often more
than adults, and if you explain things to them well, they will want to change. This is especially true if the food at
home is delicious. I have many clients whose children are vocal about being vegan in their schools. When
children learn the truth about animals, they naturally want to change their diet to a plant-based one. They are
more connected to nature and are often even stronger in their resolve than adults. But they should never be
pushed.

Never Make Excuses for Your Diet

You have the right to choose what you put into your body and you have the right to complete health. Never let
somebody make you feel that you are an exception. There are many people who avoid certain kinds of food
because they do not like them or are allergic or intolerant to them or because of their cultural practices. You can
too.
In short, if you decide you want to be healthy again, it’s only getting easier everywhere and every year to do
this. If you start doing it, it is also going to make it easier for the next person to do it! I always suggest that we
take the effort to make our food delicious. This is the real key to sustainability! Everyone loves delicious food.
Disease is a path to personal growth. The changes that we have to make to cure ourselves will lead to personal
growth. Many have found a profound shift at the levels of both mind and body. You will too. Don’t let disease
and medicines or even social conditioning stop you from reaching your true potential.
 PART V

PRACTICAL PROCESSES
 19
Setting Goals

Before we embark on a new journey, we have to gather all the information

we possibly can and understand what the journey entails, and why. The
next step is to set realistic goals and targets. Just as in any business, job or
enterprise, we will be successful if we set realistic goals, and work
towards achieving them.
In this case setting the goal is quite easy because it’s rather obvious.
You are here because you want to reverse diabetes. But let me state it more
clearly.
You want to get rid of the medicines that help keep your diseases under
control by changing your lifestyle, getting your tests done regularly and
reducing the dosage whenever possible. Your goal should be for the body
to heal in the shortest time possible. We must recognize that the body is
always working to heal but years of living the wrong way will take time to
undo. The welcome side effects of this journey will be increased energy,
weight loss, reduction in related problems like high blood pressure,
arteriosclerosis and hypothyroidism, as well as a reversal or reduction in
the complications of diabetes. What you will achieve is an overall feeling
of well-being, and the new understanding of what it means to be healthy.
Now that it’s clear what we want, I would like you to write down why
you would like to achieve this. Since reversal involves changing habits, we
should consider whether or not it will be worth the effort. Please write
down all the reasons why you would like to be diabetes-free. The more
precise your reasons are, the easier it will be to achieve this goal.
Your reason could be one of these or any other:

I want to live to see my grandchildren.

 I don’t want to be dependent on anyone.
I want to travel and see the world.
I want to go on a trek to Mount Kailash.
I want to live till the age of ninety without any health issues.
I want to be available to support my daughter who is going
through a divorce.
I want to be well so that my son does not have to pay for my
hospitalization fees as he is already struggling.
I don’t want to end up in an old people’s home.
I want to be able to drive my car myself.
I should be able to look after myself.
My father suffered terribly due to diabetes and eventually died
from it. I don’t want to go through the same situation.

THE REASONS THAT I WOULD LIKE TO GET RID OF MY

DIABETES ARE:
1. ____________________________________________________________

2. ____________________________________________________________

3. ____________________________________________________________

Now that you have done this, read and reflect on this so that you are sure
it’s true for you. If not, please modify it.
Now make it as concise as possible so that it fits into one or maximum,
two sentences. Once you are completely sure that you have written
something that you can personally connect with, please write this down on
a little piece of paper that is the size of a business card. Keep this in your
wallet or purse so that you can refer to it at any time you want.
Consider this card very precious. Whenever you are overcome with
temptation to live and eat in a way like you did before––in the way that
got you sick in the first place––please take out this paper, read it and
reflect on whether these outcomes are still important to you. If they are,
you may be inspired to get back on track and avoid the temptation.
Next, write down five ways your life would change if you were
completely healthy, energetic and did not need any medications. What
would you do with your new-found free time? What would you do with the
money that you would otherwise have spent on doctor’s bills and
medications? What would you like to do that you haven’t been able to
because of your illness?

HOW MY LIFE WOULD CHANGE IF I WERE FREE OF

DISEASE:
1. ____________________________________________________________

2. ____________________________________________________________

3. ____________________________________________________________

4. ____________________________________________________________

5. ____________________________________________________________

Visualization

Now, close your eyes and imagine that you are completely disease-free.
You no longer have to take any kind of medicines, and are doing what you
have always wanted to do. Imagine this in as much detail as possible.
Savour every minute of this beautiful feeling. I want you to know that
whatever you have imagined can come true if you are willing to put in a
little effort to make your food delicious and to adopt a new lifestyle that
will serve you rather than make you sick. Although you will have to give
up some of the things you may currently enjoy, it will be well worth the
effort.
Practise this visualization every day for one or two minutes to draw you
towards your health goals—it is a very powerful tool!
 When we visualize and vocalize something repeatedly, we are likely to
actualize it. Whenever you have negative thoughts about your body or
illness, come back to this chapter, thank your body for supporting you all
through your life and assure it that you will help it heal.
In the next few chapters we shall consider all the practical processes to
help you achieve this.
 20
Preparing the Kitchen

Since the kitchen is our new pharmacy, let’s get it organized to serve us best. We can start by
taking out the items that we will no longer need and making space for new things that we are
going to use.
These are the things you should avoid:

All animal-based, refined and processed/packaged products. These include eggs, meat,
all kinds of seafood, honey and dairy products (milk, milk powder, cream, buttermilk,
butter, ghee, curd/yoghurt, cheese, paneer and ice cream).
Refined products including white flour (maida), white rice, white poha, refined flour
vermicelli, sugar, jaggery, oil and rava (sooji).
Processed/packaged products including biscuits, baked items, noodles, snacks, sweets,
sauces, jams, candy, tea, coffee, alcohol and anything that comes in a bottle, can or
packet and contains a number of chemical ingredients.

There are certain utensils which should not be used:

Aluminium vessels––these are harmful and can cause Parkinson’s or Alzheimer’s since
these diseases are caused by heavy metal poisoning.
Non-stick cookware, especially those which are scratched––this can cause cancer.
Teflon is a known carcinogen.
The microwave––this changes the structure of food molecules and reduces their
nutritive values.

Now let’s talk about the new things that you will need.

Foods

Organic Dry Provisions

This includes whole grains, dal, beans, spices. When you go shopping for these, make sure that
they are not just organic but also whole. For example, organic basmati rice will not do; we need
unpolished organic basmati rice. These items are easily available at online stores in case you do
not find them at a shop close to you. For the time being, buy the whole and organic versions of
the items you are consuming regularly.
For example, your list could look something like this:
 Organic whole-wheat atta
Organic whole rice
Organic millets
Organic millet flours
Organic dal
Organic red rice or brown rice poha
Organic dalia
Organic whole oats (don’t buy white oats or quick cooking oats)
Organic spices

Here are some additional items that you want to make sure you have:

Dates
Dried fruits like raisins and apricots
Nuts––raw cashews as well as other nuts
Peanuts (these are actually legumes and not real nuts)
Seeds like sesame, sunflower, pumpkin and watermelon seeds
Coconut––dried, desiccated or fresh (only if you like the taste)

If you are allergic or do not like any of these, you can just omit that item.

Organic Fruits and Vegetables

Find a vendor for organic fruits and vegetables. In smaller places this may prove more difficult.
However, a rigorous search usually yields good results because organic farmers can be found
almost everywhere. Do an Internet search for organic shops and organic farmers’ markets in
your area. Speak to local farmers or organic farming groups. Look for Facebook groups of
organic providers and growers. Arrange home deliveries if needed.

Utensils

Essential Utensils

A steamer or colander that fits perfectly into another pot you already have so that you
can cover it tightly while steaming.
A good domestic high-power blender.
A good lunch box if you eat lunch in the office since you will now want to take your
food with you.
Steel/ceramic/wrought iron or glass cookware.

You may already have some of these, but if not, you should buy them.
Optional Utensils

You may wish to start this plan and then buy some of these if and when you require them. These
are arranged in order of how valuable they are likely to be for you.

Food processor––one that serves both as a food processor and a blender

A convection oven
An air fryer
A nut milk maker
An RO water filter––this can be expensive and difficult to install but in the long run it’s
worth the effort, especially if the tap water in your area is not of high quality

Make Your Kitchen Inviting

Since the kitchen is our new pharmacy, and because we may be spending more time in it in the
beginning, I recommend making it as user-friendly as possible. It’s worth making the kitchen
the most inviting room in your house. A few simple things can do the trick––beautifully
painted walls, new curtains, tablecloths, tea towels and glass or clear plastic jars that enable
you to see what is in it at a glance. If you are new to the kitchen, labelling these jars may be
helpful.
And while we are at it, let’s work on the dining room too! It’s always good to have nice
tableware. The reason we love to eat in restaurants is because of the ambience. Now you will be
cooking food that tastes much better, and once you become accustomed to this, restaurant food
per se will not be so inviting. If you can make the atmosphere in your kitchen and dining room
as special as you possibly can, you will savour the experience of eating at home and you will
want to invite your friends over.

ROMANCE WITH YOURSELF!

I have a friend who always sets her table with the nicest tablecloth and her best dining ware, even when she is
eating alone. She also lights candles and puts flowers on the table. This is an act of love to herself and her body.
We can all do this. Getting healthy again can be romantic too. This time the loved one is your body, one who has
always been by your side but has been neglected for far too long!

A little time and effort spent in making your cooking and dining experience at home more
enjoyable will go a long way in helping you get well.
 21
Planning a Menu

When we are doing something new, everything looks like a challenge, but
the more we plan, the easier it becomes. You just need to make a few
simple changes. Our new menu is going to look very similar to the old
one. Take a look at the chart on page 184. You will notice that there are
only minor differences in items and cooking techniques. No matter what
your menu is, I assure you that the new one can be made very similar.
Many of us have been told by doctors that we should eat something
every two hours. This is not true. Our body will tell us when we should eat.
Since we are now letting our body do the healing, we should listen to it
carefully and do whatever it advises. We should eat only when we are
hungry. When we start eating high-quality food, we will not feel hungry as
often since we are getting large amounts of nutrients. A whole-food, plant-
based diet will also give us a lot more fibre. Fibre fills us up.
It’s also very important never to starve. Do not count calories or how
much you eat. Eat according to hunger. The reason we need to plan is so
that the right kind of food is always available. This will prevent us from
eating the wrong thing when we are hungry.
Let’s make a menu plan now.

Early Morning/Breakfast

When you wake up, drink some water, or if you prefer a hot drink, some
herbal tea. Skip the tea and coffee.

SWITCH TO HERBAL TEAS

 Herbal teas are just infusions. All you need to do is boil water, dip in the herbal
teabag and wait for five minutes. Your tea is ready! You can instead infuse hot water
with herbs like tulsi, ginger, cinnamon stick, clove, cardamom, fennel, liquorice, mint
and lemongrass. You can combine these or have the same one every day. Organic
herbal teabags are also available now.

There is no need to eat until you are hungry. Unless, of course, you need to
have breakfast and leave the house. In this case you could eat less if you
are not hungry. I highly recommend starting the day with a fruit––the most
ideal food for humans. The first meal of the day should be the best, the
most nutritive and the most energizing. Since we often don’t have much
time in the mornings, this meal should be easy, and filling. Start your day
with green smoothies, made from only green leaves and fruit. The recipe
for this is given on page 195.
This smoothie is quite filling and you can have as many glasses of it as
you like. It will not raise your blood sugar. Drink it slowly and do not gulp
it down. Savour every sip. The only important thing is that the fruit should
be fresh, frozen or dried, but with no sugar added. Fruit juices should not
be used and this blend should never be sieved.
If you like you can have some fruit along with your green smoothie.
This meal can be quite filling and breakfast may or may not be required.
However, if you feel hungry after some time, you can have your breakfast
after at least half an hour. If you’re not, you can have your breakfast as a
mid-morning snack. And if you are not hungry until lunchtime, there’s
absolutely no need to eat again before lunch.

Breakfast/Mid-morning Snack

This could be any whole, plant-based food. See the table given on page
184 and the recipes in the recipe section. You may also use the whole and
plant-based versions of your favourite breakfast items. Try to add more
vegetables to your breakfast or snack. This will help increase its nutrition
value and crowd out the grains (which, as you know, are not ideal for us).
 Meal Current New
After Tea/coffee, biscuits Herbal tea, green smoothie, fruits
waking
up
Breakfast Poha, idli, dosa, cereal, Whole-rice poha, red rice and whole urad dal idlis or
eggs, toast, sandwich, dosa, muesli, tofu scramble, chillas, wraps, stuffed
parathas parathas
Snack Tea/coffee, biscuits Herbal tea, fruit/peanuts
Lunch Chapatti, sabji, dal, rice, Salad, chapatti, sabji, dal, whole rice
curd, buttermilk
Snack Fried namkeens Sprouts/aloo/sweet potato/chole chaat or fruit/green
smoothie
Dinner Chapatti, sabji, dal, rice, Salad, chapatti, sabji, dal, whole rice/wraps/whole
curd, buttermilk/pasta/soup pasta/soup and salad
and salad

Lunch

In order to increase both the vegetable component and the raw component
it would be best to start the meal with a salad. By this I mean a really
delicious combination of vegetables along with other ingredients put
together. In India we often ignore salads or sometimes consider them as a
few sticks of vegetables that can be forgotten on the side of the plate.
What I mean by salad is a gourmet combination of at least some raw
vegetables, covering a few colours of the rainbow. It’s something that is
visually appealing as well as tasty. If you try some of our salad recipes, the
chances are that you will be looking forward to adding more raw food to
your meals.
After the salad, you can have any combination of cooked foods that you
enjoy, made according to our guidelines. It could be vegetables, dal and a
rice/wheat preparation or millets. If you are really fond of curd (yoghurt)
or buttermilk, make sure that you add a plant-based (non-dairy) version of
this to your meal. It’s best not to have dessert, but if you can’t do without
one, try a couple of dates, perhaps with a nut stuffed inside. For special
occasions I have also included some dessert recipes that are both healthy
and delicious.
If you carry your lunch with you, you could have a vegetable wrap or a
sandwich made with wholegrain bread (made at home or bought with
care!).

Snacks

We must always be prepared for snack time because this time leads to the
downfall of many. You could have another green smoothie or fruit or if
you would like something more filling, I suggest a sprout chaat, chickpea
chaat, potato chaat or a sweet potato chaat, with date tamarind chutney and
lots of chopped veggies––tomatoes, onions, coriander leaves, green
chillies, potatoes and even cucumber. Or you could have one of the
breakfast items. This has to be planned for in advance so that when you are
really hungry, it’s available. Even peanuts and roasted chickpeas could be a
snack.

Dinner

This could be similar to lunch or lighter, depending on your needs. It could

be just a hearty soup, a meal-replacer salad or any whole, plant-based dish
of your choice. You will find some ideas in our recipe section.
I’m often asked for a day-to-day menu, one for every day of the week. I
avoid giving this because I want you to start listening to your body and eat
according to its needs. Also not everything is available everywhere and in
every season. We have to learn to eat seasonally if we are going to eat
organic food. And even within India our tastes are very different from
north to south and east to west. Try to eat according to the needs of your
body and according to the availability of the produce in your area. Recipes
are just ideas and can be modified according to your needs. With a little
bit of practice you will be able to make your own menu and change them
seasonally according to the availability of foods. After all, you have
probably already been doing this till now.
I can’t stress enough that it’s very important to make your meals
delicious and satisfying. If not, this whole plan will not be sustainable!
I suggest no more than five meals a day (three main meals and two
snacks). We do not want to be eating all the time. If you can reduce the
number of meals down to three, that would be even better. However, there
is no need to count calories or the amount of food you are eating. Eat
according to hunger!

I Can’t Do Everything!

If this is how you are feeling right now, don’t worry. Do whatever you can
that can be sustained for thirty days. As soon as you feel in control,
improve further. It’s important to do this sustainably, and to do whatever
you can. Don’t do nothing if you cannot do everything. We have to start
somewhere!
 22
Cooking Techniques and Sample Recipes

Our new cooking methods are not very different from the old, except that we do not use oil and replace refined
foods with whole foods and sugar with dates, date paste or raisins. We need replacements for dairy, meat and egg
too. With a little practice this food should take less time to make and should be delicious too. Although for some
it may take a little time to get used to it, if your food is not delicious, you are not doing it correctly. It pays to put
in a little practice at the beginning to get amazing results lifelong!

Eliminating the Dairy

In Indian cooking, we find dairy almost everywhere. However, it’s easy to eliminate it and still have dishes that
taste great.

Ghee

Most Indian vegetable dishes and dal can be cooked without ghee or butter. A small amount of cashew butter,
say, in a carrot halwa or dal makhani, can give the flavour of ghee. For that extra flavour in chapattis, you can
add vegan ghee made from desiccated coconut.

Cream

If the recipe calls for cream, use cashew nut paste instead––made by grinding raw soaked cashews and adding a
little water. Cashew butter and water can also be blended to get the desired consistency of a cream. The
advantage of a nut butter over cream or oil is that it is made of the whole substance and so also contains fibre. It
adds flavour with lower calories for the same volume. Cashew butter and cream give the exact flavour of dairy
cream.

Paneer

Paneer is an all-time favourite. To replace this, take firm tofu and keep it pressed under some weight (say, a
heavy pot) in a colander for about an hour to drain all the water out. The tofu then becomes like a sponge. Then
marinate it for an hour or more in cashew cream. It’s best to keep the tofu refrigerated at all times to prevent it
from spoiling. Now your ‘paneer’ is ready. You can add it to vegetables now or bake it (instead of frying) for a
short time before adding it.

Curd

If the recipe makes use of curd, you can replace it with peanut or soy curd or even coconut milk. For example,
curd rice is easily made with peanut curd. Both raita and kadhi can be made using coconut milk or peanut curd.
The latter can be used to make buttermilk too. These days plant-based curd (yoghurt) can often be bought in
cities both in India and abroad. If you buy it, be sure to check the ingredients!

Milk
This can be easily replaced with a plant-based milk.

Eliminating Sugar

In most Indian cooking, dates can easily replace sugar. One can make kheer with raisins, dates and other dried
fruits chopped in. Or dried dates (kharek) can be ground to make a dry powdery sweetener like jaggery.

Eliminating Oil

When I first heard about oil-free cooking I was shocked. Although I knew that oil was harmful, I thought that
consuming tiny amounts of it would not be too bad. After all everyone around me was eating it in much higher
proportions. Today, thanks to the work of Dr John McDougall, Dr Neal Barnard, Dr Caldwell Esselstyn, Dr Dean
Ornish and many others, as well as the film Forks over Knives, there are plenty of cookbooks that teach you how
to cook without oil. However, there are very few such Indian cookbooks at the moment. I was lucky to have met
Vijaya Venkat of the Health Awareness Centre in Mumbai and to have been able to taste the delicious oil-free
food that was prepared there regularly. After cooking without oil for many years now, I can only say that it tastes
much better, and it is easy.
At first it might seem daunting because we have grown so used to a particular way of cooking. Oil adds
flavour and fried food is hard to resist. But food that is equally good, if not better, can be made without oil just
by learning a few simple techniques! Oil-free food is healthy for another reason too. Oil raises the temperature
of the food being cooked. But it is cooking at lower temperatures that will help preserve nutrients––the
substances that help us heal. Oil is just empty calories with no nutrients.

Tempering

Tempering can also be done with no oil! Just heat the pot or pan, put in the mustard seeds and cumin seeds and
they will pop in a few seconds. If you are doing the tempering with larger ingredients like split Bengal gram,
split black gram, whole dried chillies, cinnamon or cloves, then roast them before putting in smaller items like
mustard seeds and cumin. Once the mustard pops, turn off the stove and add the dry spices and roast lightly to
bring out the flavour. It’s important to turn off the stove, otherwise the dry spices could burn. Masalas can be
roasted over a slow flame on a thick iron pan or tawa, while stirring it gently with a wooden spoon till its colour
changes. This will bring out its flavours. Dry spice mixes or roasted masalas can be made in larger quantities and
stored in an airtight container and used throughout the week to shorten cooking time. Wet masalas can also be
roasted slowly in the pan.

Frying Onions and Garlic

Onions, too, can be fried without oil. Chop them and add salt to release the water. Heat a thick-bottomed pan.
Add the onions and stir till they brown. If they begin to stick to the pan, just add a few drops of water and
continue to stir till they are done. Oil is not needed at all. Because we are cooking at lower temperatures, when
we don’t use oil this does take a wee bit longer. But it’s worth it!
Another method is to roast onions and garlic in the oven instead of ‘frying’ them. To do this, place them
whole, without peeling, in the oven at a low temperature, say, 120–150 degrees Celsius. They roast slowly, taking
about an hour. Large quantities can be done together and they can be stored in the fridge till needed, for about ten
days. Remove the outer crispy layer and chop to use only as needed. Garlic cooks a little faster than onions.
Whenever you read ‘fry onions till golden’, you may replace them with the roasted ones.

Replacing the Oil

To give the flavour of oil, grated coconut, roasted and crushed peanuts or roasted and crushed sesame can be
added to the dish.

Non-fried Versions of Fried Snacks

Nowadays we see many ‘healthy snacks’––made crisp in the oven––in food stores. We find baked sev, baked dal,
baked puri and baked chakli instead of its fried versions. We also have roasted snacks like chana jor garam and
spicy peanuts.
It’s in fact possible to make ‘fried’ foods in the oven. Tikkis can be placed on a lightly greased tray and turned
instead of frying. Peanut or sesame powder used as a coating can help brown it and make it crisp due to its oil
content.
If you want to make south-Indian-style vada, you could use the same batter and then steam it in a mini idli
steamer or any another steamer till it is cooked. Then put the nicely steamed vadas in the oven and bake them.
Now you have them crispy on the outside and soft on the inside. Delicious!
Koftas and pakoras can be made in a similar manner too. Mix all the ingredients according to your favourite
recipe, keeping the water content low. For vegetable pakoras, avoid water all together and bind the dough with
the water released from the vegetables. Then steam them in the mini idli maker. When cooked, place them on an
oven tray and bake. Turn over once to cook both sides evenly. Steaming them makes them soft and well-cooked
on the inside and baking makes them crispy on the outside. If you want crispy bhajjias, you could prepare the
batter in a dough-like consistency and place it flat on a baking tray without steaming at all to get the crispy
effect.
Nowadays air fryers are also helpful in achieving similar results.

Steaming for Health

Cooking Vegetables

Vegetables should be cooked by steaming. For this only a small quantity of water should be put in the steamer so
that it can be utilized later and not thrown away. (This is the reason we do not want to boil. We never want to
discard nutrients.) The process is very quick. Wash the vegetables, never peel, chop as desired and steam.
Vegetables should not be overcooked, but left a little crunchy. While steaming, lemon juice, garlic, onions and
herbs can be added to the water or in the steamer to impart a delicate flavour to the vegetables being steamed.
Never use a pressure cooker to cook vegetables because this makes them lose nutrients. It may be used for dal if
you want to save time.

Making Indian Vegetable Dishes

For gravies, you can fry the onions and garlic, and then add the tomatoes and other ingredients. Oil is not
necessary at all.
For south or west Indian dry vegetable dishes, steam the chopped vegetables. Now heat a pan and put in
ingredients like mustard seeds or cumin seeds when it is hot, just as if there was oil in it. Once the mustard seeds
pop, turn off the flame and then add the dry spices and roast it. Dry-roasted spices have a lovely flavour and
aroma. Now add the steamed veggies and any paste (i.e. ginger-garlic or ginger-chilli paste). Then add your oil
replacer (grated coconut or roasted and crushed peanuts or sesame seeds). Stir it on a low flame and serve.
If you are making north-Indian dishes that are generally rich in cream, a little cashew cream or butter can be
added to the gravy.

Cooking Rice
Whole rice should be washed and soaked in 2.5 times the amount of water for two hours or even overnight. Then
this can be steamed till the water disappears. Never add so much water that it needs to be poured out.

Flavouring Rice or Other Grains

Since we often make pulao and other rice dishes or even upma with oil, we can use this technique of steaming in
a broth to add flavour to these dishes instead of the oil.
For this one can keep an onion broth or vegetable stock ready in the fridge or freezer. An onion stock can be
made by chopping six onions and putting them in a pot with fifteen cups of water and some peppercorns, a bay
leaf or two and a couple of cloves. This is boiled and simmered till the liquid is reduced to half. It can be
strained or used as is. When rice, millets or other grains are steamed in stock, they become fragrant and
flavourful.

Meat Alternatives

Both seitan and soy protein have a high protein content and the texture of meat, which is essential to some during
the transition. Protein is like an addiction––our body does not need as much as we take and it is in fact harmful
in excess. Seitan is made from wheat gluten, the protein of wheat. Soy protein can be had in the form of tofu,
tempeh, soy nuggets, soy milk and curd. In the West they are easily available as more and more people are
becoming health conscious. Here in India, we can buy soya milk, tofu and nuggets in most cities, but other
products may be difficult to find. What is not available, we can easily make ourselves. However, it will not be
long before many of these foods will also be available in our markets as healthful eating becomes more and more
popular.

Exotic Cooking

Besides the Indian subcontinent, all of Asia never used dairy traditionally, not even our closest neighbours like
Sri Lanka and Myanmar. Once you have got something vegetarian in the Asian menu, it is, by default, vegan. It is
easy to change oriental recipes using the techniques mentioned above. One usually identifies Western cooking
with a lot of non-vegetarian food and dairy, but this is not always the case. You will see several Western recipes
with alternatives.
Nutritional yeast can now more easily be found in India but it is widely available in the West. This is a good
substitute for the cheesy taste, and several such recipes have been included in this book. One of the best brands is
Red Star Nutritional Yeast. This ingredient is light, easy to carry and easy to store, so you can always try to get
some and store it in the refrigerator.
To a novice, all this may seem very complicated but in reality most households have seven to nine favourite
dishes that they make over and over again. These recipes here are just to give you ideas. You do not have to
follow them exactly. You are encouraged to play with your ideas and make dishes suitable for your own palate.
Cooking is an art, and not everyone can be a chef, but just as all of us can doodle even though we are not artists,
all of us can cook food that is fun, healthy and appetizing! You don’t have to be a professional. It just requires
the will to spend a bit more time to look after your own well-being and that of your family.
It is important that your food is delicious—only then will it be sustainable. Take some time to prepare your
food for yourself or teach someone who can cook for you. If your food does not taste well, you may be tempted
to go back to the previous lifestyle that got you sick.

Recipes

These are some sample recipes that will help you put to use the basics of the new cooking method that you have
just learnt. Once mastered, it will help you convert many of your current recipes into healthy ones. You can find
more recipes on SHARAN’s website or recipe books.
Herbal Tea

Makes 2 cups

These are actually infusions. Here is a list of possible ingredients: lemongrass, mint leaves, tulsi leaves, ginger,
cinnamon, cloves, cardamom, saffron, dried apple, lemon or orange peels, liquorice, dried chamomile flowers,
anise seeds (saunf) . . . the list is endless and you can use these as single flavours or in combinations. Cinnamon
is good for diabetics and it also lends a sweet taste.
Here are a few combinations:

Mint leaves, grated ginger, lemongrass, crushed black pepper

Cinnamon, cardamom, cloves, anise seeds, liquorice
Tulsi, ginger
Tulsi, ginger, turmeric
Saffron strands, cinnamon sticks, cardamom
Dried orange, cinnamon

Ingredient

1 tablespoon of your preferred ingredient

Method

Put 1 tablespoon of the ingredient/combination into a teapot. Pour 2 cups of boiling water into it. Wait for 5–7
minutes, strain and serve.

Green Smoothie

Makes 1–1.5 glass

Ingredients

1 big handful of washed raw greens of your choice––spinach or other cooking greens, beetroot greens,
kale, lettuce, microgreens like alfa alfa, or herbs like mint, coriander, dill, basil, curry leaves. (Herbs
may be used in smaller quantities because of their stronger taste.) Leaves should be rotated (the same
leaves should not be used every day)
1 large or 2–4 small bananas (depending on the size) or frozen bananas, chopped

Method

Blend the ingredients with ¼ cup water till you get a homogenous green thick drink. Pour into a glass and sip.

Variations

Add other pulpy fruits along with the banana, like strawberry, blueberry, raspberry, mango, peach, papaya,
pineapple, sapodilla or passion fruit
Add flavours—for example, grated ginger or orange/lemon zest.
Add sweeteners––dates or raisins.
Add black salt or sea salt and black pepper if desired.
It is important that this drink is irresistibly delicious, otherwise you have not made it correctly. Try again.

D AIRY A LTERNATIVES
Plant-based Milks

Plant-based milks can be made with a whole range of ingredients or combinations. For example, soaked cashews,
soaked almonds, soaked raw peanuts, grated mature coconut, soaked raw whole rice, soaked oats, cooked soya
beans, bananas, soaked whole sesame. All the ingredients should be soaked for 4–8 hours. It’s best to soak
overnight, i.e. for 8 hours.

Ingredients

1 cup of chosen ingredient(s)

1–2 dates (optional)

Method

Put 1 cup of the ingredient in the blender, add a cup of warm water and blend to a smooth paste. Sieve the
mixture using a sifter with a slightly large mesh or cheesecloth or nut milk bag. Repeat the procedure with half a
cup of warm water if anything is left. With more and more high-quality blenders, sieving may not be necessary.
Add more water to get the desired consistency. (Note: in most normal blenders, coconut fibres may have to be
removed to make the milk, but high-end blenders can pulverize even these.)
Because each plant-based milk has a distinct flavour, different milks are suitable for different recipes:

To drink directly––banana milk, almond milk, almond-sesame milk, coconut milk.

To make curd that is to be had directly––cashew milk, almond milk.
To make curd for raita, kadhi, curd rice, buttermilk and for cooking or for any dish that has other
flavourings––peanut-rice curd.
To make ice creams––coconut milk, almond milk, cashew milk, banana milk (or just frozen bananas).

Nut and Seed Butters

Makes a little less than ½ cup

These can be made by grinding the raw or roasted nuts into a butter. You can make peanut, almond, raw cashew,
sesame or sunflower butters. Except for cashew, all the others should be roasted on a low flame to remove the
water content. Skins of peanuts or almonds should not be removed.

Ingredient

½ cup peanuts, almonds, raw cashews, sesame seeds or sunflower seeds

Method

Place the nuts or seeds or a combination of the two in the grinder up to a height of one inch or in a high-quality
blender, keeping in mind that it’s easier to grind smaller quantities because of the viscosity of the butter. Grind
until it turns to a powder. Scrape the sides and put it all back in and grind again till you get a butter. Never add
water. Store in a jar. Refrigeration is optional.

Ghee

Makes about ½ cup

This is an excellent ghee replacer and can be used in small quantities to give the aroma of ghee in food.

Ingredient
 200 g desiccated coconut

Method

Place the desiccated coconut in the grinder till the grinder jar is completely full. Grind until it turns to butter,
scraping the sides at regular intervals to make sure all of it gets blended.

Peanut-rice Curd

Makes about 1 litre of curd

Because we should not consume more than ten nuts a day, when curd has to be used as an ingredient, we prefer to
make it either with soya or peanut and rice. Peanuts lend creaminess to the milk. They have a strong flavour
though, which can be reduced by mixing in rice. Rice also helps to thicken the milk and curd.

Ingredients

1 cup raw peanuts, soaked for 2–8 hours

½ cup brown rice, soaked for 2–8 hours
1 tablespoon curd (for the first time, use a curd starter made with cow’s milk if you do not have any
other; later use this curd as a starter)

Method

Make a thick peanut milk and rice milk and keep them separate. Boil the peanut milk on low heat while stirring.
Once it starts to thicken, start adding the rice milk slowly while stirring to prevent clumping. Let the milk fully
boil and thicken. Cool to body temperature. Set the curd by using the starter. Once the curd is set, don’t forget to
keep some aside as a starter for the next batch. This can be stored in the freezer too.
If you want a thick-set curd, then use six cups of water for making the milk or if you prefer it runny, use eight
cups.
Peanut-rice curd can be used to make buttermilk, raita, curd rice, kadhi, dahi vada, etc.

Tender Coconut Buttermilk

Serves 1–2

Ingredients

1 tender coconut
6–8 drops of lemon juice
Flavourings such as jeera powder, ginger-chilli paste, mint, coriander, curry leaf paste, black salt or any
flavourings that you usually add to buttermilk. You can even temper mustard seeds and asafoetida (hing).

Method

Remove the flesh of the coconut. Blend into a thick cream with as little water as possible. Add lemon juice, 2½
cups water and flavourings according to your taste. Stir well. Serve chilled.

BREAKFAST

Vegetable Poha

Serves 2
Ingredients

1 cup red-rice poha

1 cup grated or diced steamed vegetables
1 teaspoon mustard seeds
Green chillies to taste
Ginger paste to taste (optional)
¼ teaspoon turmeric
½ cup water
Salt to taste
¼ cup roasted peanuts
2 tablespoons grated coconut (optional)
Chopped fresh coriander for garnish

Method

Put the poha in a big strainer and wash it. Let it sit for about 5 minutes till the grains swell up. Meanwhile, put a
pan on a low flame and add the mustard seeds. Once they start popping, add the green chillies, ginger and
vegetables. Add salt and turmeric. Sprinkle some water if it’s too dry. After about 3–4 minutes, add the soaked
poha and toss it around till it is fully coated with the turmeric. Add in the peanuts and take it off the stove.
Garnish with grated coconut and coriander. Serve hot.

Idli/Dosa

Serves 8–12

These pretty pink idlis and dosas are surprisingly tasty, filling and healthy, being made of whole ingredients.
Once you get hooked on these, the white ones will not appeal to you any more.

Ingredients

4 cups unpolished red rice

1 cup whole black gram (urad dal)
1 teaspoon fenugreek (methi) seeds
Salt to taste

Method

Separately soak the red rice and the dal for 6–8 hours. Soak 1 teaspoon of fenugreek seeds either with the rice or
dal. Add salt to taste.
Grind the soaked rice in the blender (or idli grinder) till you get a slightly coarse (but almost smooth) paste.
Pour into a large bowl. Grind the soaked urad dal in the blender till very smooth and mix with the rice paste.
Allow this mixture to ferment for 8–12 hours depending on the room temperature. In summer, 8 hours is
sufficient, but on cooler days it takes longer. You can smell it to tell whether it is ready or not. It should have a
slightly sour, fermented smell (I like it a bit more sour so I always keep it out for 14 hours).
Pour into an idli steamer to make idlis. Add water to achieve the consistency of dosa batter (somewhat similar
to pancake batter) to make dosas.
Dosas can be made on a thick iron tawa without any oil by rubbing it with a chopped potato or onion before
pouring the batter. Placing the lid of another vessel over the dosa will hold the steam inside, which will help us
lift the dosa once its ready. If all else fails, put a drop of oil on the tawa. Spray water over it to scatter it. Make
your first dosa, but do not have it. After this dosas can be made on the same tawa without oil.
This mixture can be stored in the fridge for up to a week and can be used as needed.
Variations

An equal volume or less of finely grated bottle gourd (lauki) or pumpkin can be added to the mixture along with
ginger-chilli paste to taste. This makes tasty, slightly thicker dosas that are a big hit with children. It is also a
good way to feed them the vegetables they don’t otherwise eat.
Serve with sambhar and coconut chutney.

Ragi Porridge

Serves 1

Ingredients

4 tablespoons ragi flour (nachni)

2 tablespoons date paste
1 teaspoon ginger
¼ cup fresh grated coconut or ½ cup coconut milk or 2 tablespoons desiccated coconut

Method

Mix the ragi with 1 cup cold water till there are no lumps and cook for about 5 minutes on a medium flame till
the ragi is cooked. Stir briskly throughout because ragi flour tends to form lumps. You will know it’s done when
its colour changes to a deep brown. Add the date paste and ginger and turn off the flame. Top with coconut milk
or coconut and serve.

Variations

Ragi can be replaced with cracked wheat or whole or rolled oats. Cinnamon and cardamom can be used in place
of ginger and soy, nut or rice milk instead of coconut milk. You can also add dried fruits, nuts or seeds while
serving.

Dalia

Serves 3–4

Ingredients

¼ cup raw cashews

1 cup uncooked broken cereal (dalia)
2 cups almond milk
1–2 saffron threads, soaked in 2 tablespoons almond milk
1 teaspoon ground cardamom
½ cup golden raisins, soaked in water
Date paste to taste

Method

In a small skillet, toast cashews. Set aside.

In a medium saucepan, toast the dalia on medium heat until it turns just a couple of shades darker and
becomes nutty. Transfer it to a dish and set aside.
In the same saucepan, combine almond milk, saffron and cardamom and bring to a boil. Add the dalia, stirring
constantly to prevent any lumps from forming. It will take 4–5 minutes before the dalia absorbs most of the
almond milk and becomes quite thick. Before taking it off the heat, add the toasted cashews and raisins. The
raisins bring a lot of sweetness to this dish, so taste before you add the date paste––you may not need it!

Variations

Replace the dalia with millets, broken millets or oats. Water can be used in place of almond milk and ½–1
teaspoon of sesame or cashew butter can be added for creaminess.
Note: Semolina or cream of wheat (rava) is a refined product and not recommended.

Moong Dal Chilla/Pesarrattu

Serves 4–6

Ingredients

1 cup whole green gram (moong dal), soaked overnight, or 1 cup whole chickpeas (chana), soaked
overnight
2 tablespoons grated cabbage
2 tablespoons grated carrot
2 tablespoons finely chopped onion
2 tablespoons finely chopped tomato
2 tablespoons finely chopped coriander
1–2 green chillies, finely cut
Salt to taste
½ cup green chutney

Method

Grind moong dal or chana to a fine paste. Add salt to taste. Make it like a dosa batter; there is no need for
fermentation. Mix vegetables into the batter or after the chilla is made, spread green chutney on it and add the
vegetables. Roll and cut into pieces. Serve as stuffed chilla.
Dhoklas can also be made with the same batter. For this, add the vegetables into the batter and pour it on to
plate. Steam and cut into cuboids. Serve with chutney.

Variations

Different kinds of vegetables like grated pumpkin, radish, gourds and sprouts can be used for the stuffing or to
add to the batter.

Aloo Paratha

Serves 2–3

Ingredients

For the stuffing

3 large potatoes, boiled

½ teaspoon ginger-chilli paste
½ medium onion, minced and if preferred, lightly sautéed without oil
1/3 cup finely chopped fresh coriander
4 tablespoons finely chopped fresh mint
Salt to taste
 Turmeric (optional)
Lime juice to taste

For the paratha

Make dough with 1 cup flour, water and salt

Method

Mash the potatoes and mix in the other ingredients, keeping the mixture slightly soft by adding water or soya
milk. It should be softer than usual so that the parathas remain soft even without any oil. Roll out the parathas
and cook on a tawa as usual, but without oil.

Variations

You can use any flour such as whole wheat, bajra, jowar or other millets.
For the stuffing you can use vegetables such as sweet potato, cabbage, cauliflower or cooked and spiced
moong dal or chana dal.

Tofu Scramble

Serves 2–4

This is an excellent replacement for scrambled egg, akuri, paneer bhurjee or egg bhurjee.

Ingredients

300 g firm tofu

½ cup minced onion
3 cloves garlic, peeled and sliced thin (½–1 tablespoon)
1 medium tomato, finely chopped
½ teaspoon turmeric
½ teaspoon salt
¼ teaspoon finely chopped green chillies
1 tablespoon chopped fresh coriander

Method

Drain the tofu and crumble it. Sauté the garlic, onion and green chillies in a saucepan on medium heat, for about
2 minutes. Add the tomato. Cook. Stir in the crumbled tofu first, then add turmeric and salt. Garnish with
coriander. Serve hot.

Variations

Skip the vegetables or add other vegetables of your choice like mushrooms, chopped zucchini and capsicums.
Add herbs like oregano instead of turmeric.

SALADS

Kosumbri

Serves 2
Ingredients

1 cup grated carrot

1 cup grated cabbage
1 cup soaked yellow moong dal
¼ teaspoon salt
½ teaspoon lime juice
¼ cup grated coconut
½ teaspoon mustard seeds
A few curry leaves
A pinch of asafoetida
Finely chopped green chillies or whole dried red chillies as per taste (optional)
Coriander leaves for garnish (optional)

Method

Dry-roast the mustard seeds, curry leaves and red chillies (if you are using them). Once the mustard seeds pop,
turn off the stove and add the asafoetida. Add it to the rest of the ingredients and serve.

Variation

You can add steamed corn kernels to this dish.

Cucumber Salad with Peanut and Coconut

Serves 4–6

Ingredients

4 cups unpeeled cucumbers, chopped into tiny cubes

¼ cup grated coconut
¼ cup roasted crushed peanuts
Juice of 1 lime
Salt to taste
Green chillies, finely chopped to taste
Chopped fresh coriander for garnish

Method

Mix all the ingredients together. Adjust the salt and lime juice to taste. Garnish with coriander and serve.

Indian Carrot Salad

Serves 2–4

Ingredients

5 medium carrots, washed and grated

½ teaspoon mustard seeds
A pinch of asafoetida
8–10 curry leaves
½ green chilli, split longitudinally and seeds removed
½ teaspoon salt
 Juice of ½ a lime
Finely chopped coriander for garnish
Grated coconut (optional)

Method

Heat a pan on a medium flame. When it is hot, add the mustard seeds. When they start to sputter, lower the flame
to the minimum and add the asafoetida, curry leaves and chilli. Turn off the flame within seconds. Add the
carrots, salt, lime juice and coriander. Grated coconut may be added. Mix and serve.

Variation

You can replace the carrots with grated cabbage, beetroot, pumpkin, cucumber, radish or tomato.

Raita

Serves 5–7

Ingredients

5 cups peanut or peanut-rice curd

1 cup grated beetroot
½ teaspoon roasted cumin powder
Chopped coriander leaves for garnish
Black salt to taste
1 tablespoon lime juice (optional)

Method

Whip the peanut curd in a blender till it becomes smooth and pourable. Mix in all the remaining ingredients to
make a pretty pink raita, keeping some coriander aside for the garnish. Garnish with coriander on top. Add lime
juice if the curd is not sour enough.

Variations

You can replace the beetroot with grated cucumber, steamed pumpkin, steamed potato or finely chopped tomato,
cucumber or onion.
Mint leaves can also be incorporated for added flavour.

Sprout Chaat

Serves 4

Ingredients

2 cups baby moong sprouts (sprouts made at home or small sprouts)

½ cup chopped tomatoes
¼ cup chopped onions
½ cup chopped steamed potatoes with the peel
½ cup chopped coriander
Juice of ½ lime
¼ teaspoon turmeric
¼ teaspoon black salt
 Chaat masala (optional and as desired)
½ teaspoon grated ginger
½ teaspoon minced green chillies or to taste
Date and tamarind chutney to taste

Method

Steam the moong sprouts with a little turmeric so that they are cooked but crunchy. Mix with the onions,
tomatoes, potatoes, coriander and lime juice. Mix in the black salt, date chutney, chaat masala, ginger and green
chillies to taste.

Variations

This chaat can be made with chickpeas like chole or tuber vegetables like potato, sweet potato, purple yam or
yam instead of the sprouts.
You can also replace moong sprouts with other kinds of sprouts.

Millet and Mixed Vegetable Salad

Serves 6

Ingredients

2 cups foxtail millet

2½ cups boiled water
¼ cup black raisins
½ cup red and green bell peppers
¼ cup white onion, minced
½ cup boiled green peas
¼ cup celery, finely chopped (optional)
¼ cup chopped fresh mint leaves
¼ cup chopped fresh parsley
1 tablespoon lemon juice
½ teaspoon crushed black pepper
Salt to taste
50 g romaine lettuce for garnishing on serving plate (optional)
2 spring onions or shallots for garnishing on serving plate

Method

Soak the millet for 2–8 hours. Drain. Cook in 4 cups of water in a pot or pressure cooker. It should not be mushy.
Mix all other ingredients and fluff with a fork. Add the cooked millet. Garnish with romaine lettuce and spring
onions or shallots on a serving plate.

Variation

Any millet can be used in place of foxtail like barnyard, kodo, proso or little millet.

D RESSINGS

Make your own mixed salads and try different dressings. Mixing and matching them will help you make
different delicious salads every day.
Mayonnaise

Makes about ¾ cup

Ingredients

½ cup soaked cashews

2 tablespoons onion, chopped
Juice of ½ lime
1 small clove garlic
¼ teaspoon salt (or to taste)
Pepper to taste
¼ teaspoon mustard (or to taste)

Method

Blend the ingredients together. Add ¼ cup water a little at a time to make a smooth paste.

Variation

Flavour the mayonnaise with any herbs, celery or red pepper while blending.

Cumin-Curd Dressing

Makes about ½ cup

Ingredients

½ cup peanut curd

½ teaspoon ground coriander
1 teaspoon ground cumin
2 tablespoons lemon juice
Salt to taste

Method

Mix all the ingredients together in a bowl along with 1 tablespoon water.

Gomasio

Makes about ¾ cup

This can be sprinkled on grated vegetables like carrots or beetroot or even sliced tomatoes to make a delicious
salad.

Ingredients

1 cup sesame seeds

¼ teaspoon salt or to taste

Method

Dry-roast the sesame seeds in a frying pan or tawa on medium-low heat so that it does not burn. It can take 10–
15 minutes. When completely cooled, grind it coarsely together with some salt to taste. Use the ‘pulse’ function
so as not to completely powder it. Your gomasio is now ready!
It can be stored without refrigeration for 15–20 days.

Ginger–Lime Dressing

Makes about ¼ cup

Ingredients

Juice of 2 limes
¼ teaspoon salt
2 dates
¼-inch piece of ginger
Herbs of your choice (optional)

Method

Blend all the ingredients together with 2–4 tablespoons of water. Add to the salad vegetables of your choice.

Peanut Butter Dressing

Makes about ½ cup

Ingredients

¼ cup peanut butter

2 tablespoons lime juice
A small piece of ginger
2 garlic cloves
3 dates
1 dried red chilli (optional)

Method

Blend all the ingredients together with ¼ cup water. Add the vegetables of your choice to the salad.

SOUPS

Tomato-Mint Soup

Serves 4

Ingredients

2 teaspoons cumin (jeera) seeds

2 teaspoons chopped garlic
2 teaspoons chopped green chillies (or as per your taste)
2 teaspoons chopped mint leaves
8 medium tomatoes, roughly chopped
4 cups vegetable stock or dal water
Salt to taste

Method
In a pan, add the cumin seeds and roast till fragrant. Add the chopped garlic and sauté till light brown. Then add
the chopped green chillies and sauté. Next add the chopped tomatoes. Sauté again. Add the vegetable stock or dal
water and bring to a boil. Add the salt and simmer until the tomatoes are cooked. Garnish with chopped mint
leaves. Serve hot.

Mixed Vegetable Clear Soup

Serves 4–6

Ingredients

2 cups finely chopped mixed vegetables of your choice like carrot, beans, cauliflower, broccoli, celery
¼ cup chopped dill
½ teaspoon salt (or to taste)
Pepper to taste

Method

Bring 5–6 cups water to boil. Add the chopped vegetables and let it cook. Add the dill, salt and pepper to taste
once the vegetables are cooked. Serve hot.

Pumpkin and Fenugreek Soup

Serves 3

In this recipe, fenugreek seeds are used, not fenugreek leaves. Do not puree the fenugreek or you will have a
bitter soup. The seeds add an amazing flavour but if you do not like them you can leave them out.

Ingredients

3 cups steamed pumpkin puree (do not peel the pumpkin when you make the puree)
2 teaspoons fenugreek seeds
1 dried red chilli (or to taste)
1 teaspoon salt or to taste
1 medium onion, chopped (optional)
½ cup soy milk/coconut milk

Method

Soak the fenugreek seeds in some water for about an hour. In a saucepan, add the chopped onion and red chilli
and sauté with 1 teaspoon of water. Keep adding water and stirring in intervals till the onions are translucent.
Add the fenugreek seeds and pumpkin puree and bring to a boil. Add salt, and the soy or coconut milk and
serve hot.

LUNCH/D INNER

Dal

Serves 3–4

Ingredients

For the dal

 1 cup lentils of your choice––yellow dal (split moong), orange dal (masoor dal), whole masoor, tur dal,
split unpeeled green moong dal or spilt unpeeled black urad dal
1 teaspoon curry powder
2 teaspoons lemon juice
¼–½ teaspoon turmeric powder
Fresh coriander to garnish
Salt to taste

For the tempering

Choose any 3–5 of the following ingredients:

1 teaspoon cumin seeds

1 teaspoon mustard seeds
¼ teaspoon asafoetida
1–3 cloves
1 small stick cinnamon
A few curry leaves
¼ teaspoon red chilli powder or 1 dried whole red chilli
1 green chilli, chopped
¼ inch grated ginger
2 medium tomatoes
½ medium onion

Method

Cook the lentils of your choice until they are well done and blend in a blender till smooth in consistency. In a
separate pot, temper the ingredients of your choice from the following––mustard seeds, cumin seeds, cloves,
cinnamon stick, curry leaves, red chilli and asafoetida.
Add your choice of chopped onion, tomatoes, garlic and ginger along with curry powder and cook a little. Add
the liquid lentils, salt to taste and turmeric powder. Bring to a boil. Add the lemon juice and garnish with
coriander. Serve hot, alone or with whole rice.

Vegetable Makhanwala

Serves 2–3

Ingredients

6–8 large tomatoes, steamed and pureed

1½ cups mixed vegetables cubed and steamed (carrots, potatoes, peas, cauliflower and French beans)
1 green chilli, slit lengthwise
½ teaspoon cumin seeds
½ cup cashew cream (made from 2 tablespoons cashews and water)
1 teaspoon kasoori methi, roasted and then powdered by hand
3 tablespoons chopped fresh coriander

Method

Dry-roast the cumin seeds. First add the green chilli and then the tomato puree. Cook for a few minutes. Keep 1
teaspoon of cream for garnish and add the rest to the tomato puree. Cook for a few minutes. Add the veggies and
the kasoori methi powder. Add 2 tablespoons of coriander and mix. Garnish with the remaining cream and
coriander. Serve hot.

Stuffed Lady’s Fingers (Bhindi) or Bitter Gourd (Karela)

Serves 5–6

Ingredients

½ kg lady’s finger/bitter gourd

1 cup grated coconut
¼ cup chickpea flour
2 teaspoons cumin powder
½ teaspoon red chilli powder
2 teaspoons dried dates powder
1 cup chopped coriander
½ teaspoon turmeric
½ teaspoon salt
A pinch of asafoetida
A pinch of mango powder

Method

For the lady’s fingers: Wash and dry the vegetable. Slit lengthwise.
For the bitter gourd: Wash it, slit lengthwise and remove the seeds.
Mix all the other ingredients to make the stuffing. The more you stuff the better. Place the stuffed vegetables
in a steamer and steam till cooked. In the case of the bitter gourd, slice into 1-cm round discs after steaming.
Serve hot.

Variation

Vegetables like small potatoes, brinjals, small onions and tomatoes too can be stuffed and steamed in the same
method.

Dry Vegetable Dish

Serves 6–8

Ingredients

For the vegetables

½ kg mixed vegetables finely chopped into cubes of 1 cm (you can use carrots, French beans, potatoes,
onions, cauliflower or peas in any combination)
2–4 tablespoons grated fresh coconut

For the tempering

1 teaspoon mustard seeds

A pinch of asafoetida
Ginger-chilli paste to taste
1 dried red chilli
2–3 curry leaves
 ½ teaspoon salt (or to taste)
½ teaspoon turmeric powder

Method

Steam the mixed vegetables so that they are just done (not overcooked) and the colours are vibrant. In a heated
pan, add the mustard seeds and the dried red chilli. When the mustard seeds splutter, turn off the flame and add
the asafoetida and then turmeric and dry-roast. When the smell permeates, add the curry leaves and finally mix
in the steamed vegetables, ginger-chilli paste, salt and fresh coconut. Mix well and serve hot.

Variations

You can use one vegetable instead of mixed veggies of your choice. They can also be grated instead of chopped.
You can also add crushed peanuts or roasted crushed sesame seeds instead of the grated coconut or in addition
to it.

Chinese Stir-fry

Serves 4–6

Ingredients

½ pack tofu (100–150 g)

1 cup cauliflower florets
1 cup broccoli florets
3 medium carrots, sliced obliquely
1 medium onion, sliced thick
1 green pepper, cut in ½-inch pieces
1 cup snow peas (optional)
1 cup sliced mushrooms
2 green onions, chopped
2 cups cooked whole rice

For the marinade

¼ cup soy sauce

¼ cup lemon juice
1–2 teaspoons grated fresh ginger root

Method

Mix together the soy sauce, lemon juice and ginger for a marinade for the tofu.
Drain and cut the tofu into 1/2-inch chunks and place in the marinade. Let it marinate for 45 minutes. Drain
the tofu, saving the marinade. Heat a large wok and add the cauliflower, broccoli, carrots, onion, green pepper
and tofu. Stir frequently, cooking evenly. Add the snow peas, mushrooms and green onions. Continue to stir
frequently until the vegetables are cooked but still crunchy. Serve over rice, topped with the marinade.

Variations

Before cooking the vegetables, finely chop or grate thickly 5 cloves garlic and an equal amount of peeled fresh
ginger. In a small pan, fry the garlic and ginger separately till brown and store in a bowl together. Put 1
tablespoon of date paste in the pan and cook for a minute to caramelize. Add the fried ginger-garlic mix and
remove from the fire. Sprinkle this mixture over the rice and veggies.
 Roasted sesame seeds or roasted black sesame seeds can also be used as a topping.
Stir-fry only Chinese greens and spinach or the different kinds of mushroom instead of all the vegetables in
the recipe and then use the ginger–garlic topping or the sesame seeds topping or both.

Vegetable Lasagna

Serves 6

Ingredients

2 medium carrots, thinly sliced (3–4 mm) lengthwise with a slicer, steamed
2 medium zucchini, thinly sliced (3–4 mm) lengthwise with a slicer, steamed
2 unpeeled medium potatoes, thinly sliced (3–4 mm) with a slicer, steamed
A pinch of nutritional yeast (optional)

For the tomato sauce

1 kg tomatoes, chopped
2 cups onions, chopped
10 olives, sliced
6 cloves garlic, chopped
Oregano and salt to taste

For the cashew cream

250 g cashew nuts, soaked

4 cloves garlic
1 teaspoon mixed herbs
A pinch of crushed black pepper

Method

Dry-fry the onion and garlic until the flavours come out. Cook all the other ingredients for the sauce in a pan till
the water evaporates to make the sauce.
For the cream, blend all the ingredients to a creamy consistency.
To assemble, layer the sliced vegetables, tomato sauce and cashew cream in a baking dish and bake for an hour
at 200° Celsius. Top with nutritional yeast.

D ESSERTS

Date and Nut Laddoo

Serves 3–4

Ingredients

1 cup dates
½ cup mixed nuts
½ inch ginger piece
1 pinch salt

Method
Deseed the dates. In a food processor, blend the dates with the nuts and ginger. Add a pinch of salt. Make a
smooth paste. Make balls of 1-inch diameter and serve.

Kheer/Payasam

Serves 6

This recipe makes use of coconut milk, which is not whole. It can be used for special occasions.

Ingredients

1 cup ragi/whole-wheat vermicelli/unpolished rice

Milk of 1 coconut
½ cup chopped dates/raisins
1 teaspoon cardamom powder
3 tablespoons cashews/raisins/almonds (roasted)

Method

Cook the vermicelli or rice. Mix the dates or raisins with coconut milk. Heat the coconut milk and add it to the
noodles or rice. Flavour with cardamom and nuts.

Variations

This dish can be made with different varieties of vermicelli (such as ragi or jowar). Or the vermicelli can be
replaced with cooked dals like moong dal or chana dal.

Raw Carrot Halwa

Serves 2–3

Ingredients

1 cup carrot, unpeeled and grated

½ cup grated fresh coconut
½ cup chopped dates
2 tablespoons raisins (optional)
½ teaspoon cardamom powder (optional)
Slivered almonds for garnish

Method

Mix the grated carrots and coconut together. Add the cardamom powder and raisins if required. Then add the
dates and knead the mixture using your fingers. Serve garnished with slivered almonds.

Date and Nut Seed Shake

Makes 1 glass

This is a great replacement for that morning glass of milk given to children.

Ingredients

2 tablespoons sesame seeds––raw, organic and unpolished

 6–8 almonds (optional)
4–6 dates––seedless or deseeded from the whole
1 cardamom/a pinch of cinnamon/a pinch of saffron for flavour

Method

In a small blender, blend the sesame seeds, almonds and the flavouring together till it becomes a powder. Then
add the dates and blend till pasty. Add a little bit of water, if needed, to make it smoother and to make it of shake
consistency. Pour the shake into a tall glass and serve.

Raw Chocolate Brownie

Serves 10

Ingredients

2 cups walnut
1 cup cocoa powder
A pinch of salt
1½ cups dates, deseeded

Method

Blend the walnuts in a food processor until coarse and sticky. Add the cocoa powder and salt to this mixture. Add
the dates, a little at a time, and keep blending until the consistency of cake crumbs is achieved. Finally, the dates
should be holding the brownie together.
Transfer to a plate and set to desired shape. Freeze for an hour. Cut into squares and serve or store in the
fridge.

Banana Ice Cream

Serves 2–4

This is an unbelievably creamy ice cream and one that is so easy to make!

Ingredients

4 (or more) ripe bananas, peeled and frozen for at least two days
¼ teaspoon cinnamon
¼ cup chopped walnuts

Method

Place the frozen bananas in a food processor or blender till you get a smooth creamy ice cream.
Sprinkle some cinnamon and walnuts on top. Serve immediately. This ice cream cannot be stored.

Variations

You can garnish with berries, raisins or a chopped fruit of your choice instead of cinnamon and walnuts.
The cinnamon and walnuts can be replaced with the zest of a ¼ of an orange and 1 tablespoon grated ginger.
You can also use vanilla extract or vanilla powder in place of cinnamon for vanilla ice cream. Or add cocoa
powder for chocolate ice cream. These should be added to the bananas before blending.
Mix in frozen berries, strawberries or other fruit with the bananas to make differently flavoured ice creams.
 23
Handling Stress

We saw in Chapter 5 that stress is one of the leading causes of diabetes and so it’s important that we discuss this.
You may wonder what the connection between diet and stress is, but they are strongly related. Many of us,
when stressed, reach out to ‘comfort foods’, foods that are addictive and unhealthy. Once you are on a plant-
based diet, you may notice a huge change in your state of mind. Others may notice this as well. This may
motivate them to embrace this lifestyle, and support you even more.
I have personally experienced the huge emotional benefits of switching to a plant-based diet and I have also
seen this in many of my patients. Ever since I was a child, I remember waking up with fear and stress. But
removing animal products from my diet has removed this sensation completely. If I inadvertently happened to
consume animal products, I will know it the next morning because of the way I feel when I wake up. It’s so
amazing how sensitive our bodies are!
Let’s now see how food and stress are connected.

Eating Animals or Their Secretions Causes Stress

When we are stressed, we produce adrenaline, a stress hormone. The same is the case with animals. When we eat
animals or animal products, our stress level increases just because of the adrenaline that we have consumed
through our food. People on a plant-based diet are often more calm and self-confident and less angry, anxious,
depressed and fearful. You may begin to notice these changes in yourself after switching to such a diet. In
addition, a plant-based diet may also help alleviate psychological problems like depression, anxiety and bipolar
disorder.
Animals experience stress just like humans do. Despite ample evidence that animals can emotionally and
physically relate to their world in much the same way as humans do, we continue to treat them as mere
commodities and exploit them for our benefit. It is the desire to maximize profit and fill supermarket shelves
that has led to such inhumane treatment of farm animals.
Dr Neil Nedley in his book Depression, The Way Out says that when he found out that a lot more of his
patients were on antidepressants than he could have ever imagined, he started studying this issue deeply, and this
resulted in this very special book. Today Dr Nedley runs a clinic as well as residential recovery programmes for
depression, anxiety and other disorders with plant-based nutrition as the focus.1

BIPOLAR DISORDER DISAPPEARS

Mr D came to me because he was losing his eyesight to diabetes. He had had diabetes for thirty years and was seventy years old. In just
two weeks of stopping dairy, his blood sugar normalized and in a couple of years, he was able to stop all his diabetic medications. He
had been suffering from severe manic depressive disorder (bipolar disorder) for years too, and this suddenly disappeared. It’s difficult
to say whether this happened because of the change in diet or because the medications were stopped or because diabetes was cured.
Whatever be the reason, this was a huge relief to the family! They felt they had the person they loved back after so many years!

Although changing your diet may not completely relieve stress because of the other causes involved, it will go a
long way towards it. After treating patients for so many years, I want to share with you a few other ways that will
help you in relieving stress.

Embrace Challenges
Many a time, you will be faced with unwanted circumstances in life. This could be an unwell family member, a
broken relationship, an unhappy marriage, an unsuitable job and so on. These are things that nobody can change.
However, what we can change is our relationship to the circumstances. If we view them as something
unfortunate, we will be victims of these situations. If we start viewing these with the different perspective, from
the point of view of the other person if there is someone else involved, with the complete willingness to
understand this new perspective, there is a chance to turn this stress around to our advantage and learn from it.
Everybody has encountered unwanted circumstances in their lives. These usually come with a silver lining that
we cannot see until we have overcome and grown from it. For example, a disease helps us learn about the
incredible workings of the body. If you had not got diabetes, you may have never read this book, and never
understood so many facts about health, your body and lifestyle. Your lack of knowledge could have led you to
develop cancer. So, in a way, diabetes was a gift, because it gave you the chance to mould your future for the
better. All these situations help us better understand others and their problems. If we take each of these
circumstances as an opportunity to learn and grow, we are likely to do just that. Consciously focus on what is
right in your life and what you are thankful for. Embrace your challenges as opportunities for personal growth.

Start Your Day with Gratitude

We often take the good things that we have for granted and don’t even recognize them. But when something bad
happens, we think about it a lot and it often gets exaggerated in our minds. How can we do the opposite instead?
Play up the good things and play down the unhappy incidents? When you were perfectly healthy, how often did
you thank the universe for the gift of health? It’s only when we get sick that we realize how great it was to be
healthy! Instead, let’s start counting everything that we need to be thankful for. One way to do this is to start
every morning with five minutes for your gratitude journal. In this journal write down five things that you are
truly grateful for. Do this every day, making sure you write something different every day. If this is easy for you,
write down ten things instead. The more you write, the more you will be counting your blessings. This will help
you have a more positive outlook every day.
We can start with gratitude right now, even before you get the journal.

WRITE DOWN FIVE THINGS THAT YOU ARE GRATEFUL FOR TODAY:
1. ____________________________________________________________

2. ____________________________________________________________

3. ____________________________________________________________

4. ____________________________________________________________

5. ____________________________________________________________

How do you feel after thinking about this and writing it? Has it changed the way you feel even a little bit? If it
did, please practise this on a daily basis.

Be Aware of Your Thoughts and Self-talk

One of my teachers, homeopath Dr Rajan Sankaran, says, ‘Disease is delusion. Awareness is cure.’ Sometimes
when something happens, the thoughts grow in our mind. We inadvertently add our own masala to it. Whenever
we have a thought it’s good to ask ourselves––‘Is it true?’ Sometimes we can catch our own exaggeration. If your
answer to this question is ‘Yes’, the next question to ask yourself is, ‘Are you absolutely sure that this is true?’
At this point we can often figure out that it is not. Facts are facts. The stories that we create around them are
often exaggerations and trigger unnecessary emotional turmoil. Let’s try this out now.
 IS IT TRUE?
What do you feel is the biggest problem you are facing today? Write down the whole story exactly as you believe it.
Now re-read what you have written and ask yourself––is this true?
If the answer to the above question is ‘No’, you have caught yourself exaggerating the story. If it’s a ‘Yes’, ask yourself again––‘Are
you absolutely sure every bit of this is true?’
If the answer is ‘No’, think about what is perhaps not true and only your perception.

Perhaps this exercise helped you catch the stories that you have been telling yourself. Remember that awareness
is cure. We are victims of the stories that we tell ourselves. Use this exercise to get the right perspective as often
as you can.

Positive Self-talk and Affirmations

Your thoughts or what you say to yourself in your own mind—or self-talk—can influence your body chemistry
very powerfully. Negative and stressful thoughts and words can trigger stress hormones, while peaceful and
positive thoughts and words—or affirmations—can be healing for your body. Your body is a living being that
responds positively to kind words, and negatively to negative thoughts and words. Become aware of the way you
approach yourself and your body.
Our thoughts create our beliefs, which then translate into words. Words become feelings. Feelings translate
into action, actions into habits, and our habits ultimately become our life. If you keep believing and thinking that
a plant-based diet is not possible to follow, this will become your reality. If, on the other hand, you keep saying
that it’s easy and delicious, this will become your reality. Our words have so much power! To change your reality,
change your words from negative and critical to positive and empowering.
Affirmations are the positive words that you say to yourself.
Examples of affirmations include:

I can do this.
My family loves me and will support me.
I choose to eat healthy food.
All will be well.

You can magnetize the reality you want to create for yourself by using your imagination and creativity to write a
powerful affirmation. Do this for your own health journey. Connect with it and repeat it often in visuals or
pictures in your mind and words till you believe it completely and it becomes yours.

HOW TO WRITE AN AFFIRMATION

Choose the most debilitating negative thought you have about yourself and your circumstances and write down the positive opposite
in the present tense.
Make it one sentence, as concise and easy to remember as possible.
Make sure everything is positive. Do not use negatives like ‘no’, ‘never’, ‘can’t’, ‘won’t’ and ‘don’t’. Avoid words that imply loss
like ‘give up’, ‘lose’, ‘quit’ and ‘stop’ and verbs that imply lack like ‘I wish’ and ‘I want’. Also avoid mentioning the problem that
you wish to change like ‘diabetes’, ‘hypertension’, ‘medicines’ and so on.
Keep them personal. You can only change yourself.
Use affirmations that feel right for you.
Be precise.
Use emotive words like ‘incredible, ‘passionately’, ‘joyfully’.
Keep them realistic.

For example, an affirmation could be ‘I love the food that makes me energetic and healthy’ or ‘I am healthy, happy and love my life.’
Write down an affirmation that will serve you. Once you have written it, repeat it to yourself whenever you have the time, like a
mantra.
I have seen patients who cannot imagine that they will be well. Sometimes we even use our illness to gain
attention. See if you are doing any of this. If you are, it can come in the way of your healing. In order to get
cured, you have to trust the healing power of your body. I have seen patients who were reluctant to let go of their
medications because their belief in medicines or their doctor was so strong. We have to let go of our beliefs and
try to look at the reality. No diabetic has been cured with medicines. Yet sometimes it’s difficult for us to let go
of it even when we don’t need them. Medicines and doctors seem to be a security blanket for many. (Remember
that we will not give up medicines that we need.)

You Can Create Your Life

Sometimes we are unhappy because we are living in a way that we don’t want to live. This is a challenge and
every challenge needs to be met constructively. If you are not happy with your current situation, are you actively
doing anything to change this? Do you know what you really want?
Instead of focusing on what is wrong, focus on what you really want—visualize and really feel it. Remember,
what you vocalize, visualize and emotionalize, you actualize. This visualization has to be done repeatedly. For
example, if you want a promotion, do everything you would if you are already promoted. Take on greater
responsibility. Be more accountable. If you do this, the chances are that the promotion will be yours. It’s the
same for diabetes. If you start being responsible for your health, and follow all the guidelines in this book,
diabetes will become a thing of the past! You have to live like someone who would never get the disease.

Let Go of the Past and Be in the Moment

Examine a situation that is causing you stress and evaluate what exactly the threat is in your mind. Relive and
experience the emotions. Allow yourself to fully feel whatever you are thinking. Notice what exactly causes the
stress. Once you fully experience it, shift to the present moment and check if it’s still relevant.
We have often faced situations where someone speaks to us angrily or rudely or tells us something that hurts.
It’s fine to be hurt and experience the pain. But change is a part of life. The person may have hurt you because of
some other incident in their life, which has nothing to do with you. Or it could have been because they perceived
something you did in a certain way. Whatever it was, it’s over. You have the choice to let go of it or keep thinking
about it.
Never hold on to something that is of the past. Once you have fully experienced it, recognize that it is no
longer relevant. Situations change, people change, people make mistakes. We have to move on. Sometimes our
perception of the situation is worse than the reality. Harbouring grudges hurts us and never serves us.

Don’t Take Things Personally

I understood this a long time ago, and this has served me well. People behave according to their own
circumstances and feelings or according to their perception of us. Our duty when a clash arises is to check if we
are responsible in some way and, if we are, to correct our faults and apologize for them. It’s not up to us to figure
out what the other should do or not do. If they are unreasonable, impolite or rude, it’s their story. Do not take this
personally. It’s not even your job to correct them. I see some people so busy criticizing and correcting others that
they forget to look at their own faults and improve. The only person that you can change is you. So allow
everyone else to do whatever they want and don’t take it personally.

Understand Your Spiritual Purpose

We all have a spiritual purpose on this planet and when we don’t follow this we feel uneasy and unhappy. You
may have heard about famous and well-loved celebrities ending their lives. They have all the money and fame
but they are not happy. Why? They may not understand their spiritual purpose on this planet or are unable to act
accordingly. This makes us sad. Each one of us is special and is here for a special purpose. Our life on earth is to
understand this purpose and fulfil it.
Most people spend years living according to societal norms—i.e. going to work, looking after children,
cooking, cleaning and so on. These are necessities and must be done to the best of our abilities, but we should
also recognize that these are not the only reason we are here on the planet. This is why in ancient Hindu culture a
person is supposed to go through different phases in their lives––the phase of learning, the phase of a
householder and finally, the spiritual phase. The purpose of the earlier phases is to help us learn enough to get in
touch with our spiritual purpose.
These days there are more and more people who don’t know what they want. Societal demands on us are high,
and even if we are fulfilling them, we still feel that this is not what we are looking for. This is partially because
we live in a consumerist society where things that we don’t need are being advertised all the time. (Keep in mind
that what we really need is rarely advertised because no one needs to pay money to tell you what you should
already know.) So much is on offer and we are often in pursuit of pleasure rather than happiness. Examples of
these are new clothes, cars, holidays, eating at restaurants, among others. None of these bring real happiness,
because despite all of these, you may still not like your job or other circumstances.
If this resonates with you, take some time off to read and understand what your purpose is. Try different
experiences. If needed, quit whatever you are doing to pursue your goal. It may mean less money, but money
cannot buy happiness! Almost all of us know someone who has a lot less than us, but is happier.
As we have already seen, diabetes is caused by stress and therefore, it’s vital that we spend time with
ourselves, understand our own spiritual purpose and needs and seek happiness rather than pleasure.
 24
Exercise

Everyone knows that exercise is important. Every time we exercise, we

utilize calories, build our muscles, reduce our stress levels and improve
our immunity. Many diabetics in our programmes find that a morning
walk helps keep their blood sugar levels low. This means exercise is
definitely important not just to keep your blood sugars under control but
also for general well-being.
During our very first twenty-one-day health retreat, we had two
participants who habitually walked 10 km daily even before the retreat.
We also had two participants who were yoga teachers. All of them had
diabetes. You, too, may have found that despite all the exercise you have
been doing, your diabetes hasn’t disappeared, nor have you lost weight.
Exercise alone may not reverse the disease, nor help you lose weight. We
would need to exercise far too much to start losing sufficient calories.
I’ve also seen people joining gyms and losing a lot of weight and
gaining muscle, only to put it on again once their gym subscription is over.
That’s a shame. That’s why I highly recommend that everyone find an
exercise that they really enjoy. Otherwise you may be tempted to drop it
after a while. It could be dance, aerobics, swimming, tennis, gym, walking,
hiking . . . anything that you already know that you enjoy. It’s much better
to plan this with a companion so that the two of you can motivate each
other.
I know different people who have chosen different forms of exercise.
One of them loves to run and now participates in marathons. Another loves
hiking. Yet another loves bicycling and believes that if we can motivate
more people to bicycle it would be a great way to reduce pollution and get
to work quickly. I live in a hot area in south India, and so I personally love
swimming. The swimming pool is just a five-minute walk from our office
and I feel that there’s no better way to cool down in the evening and get
motivated to work than this. Whatever you love should be what you aim
for.
In case you don’t love exercise at all, my suggestion to you is to start
taking the stairs. If you make this a habit, and just stop taking lifts,
perhaps if you live in a big city you could get all the exercise you need.
The good thing about stairs is that it’s a high-intensity exercise and you
will immediately know how good your stamina is by counting the number
of flights of stairs you can take without getting tired. Most likely this will
not take you more than 5–7 minutes a day, and if you can do it twice a day,
this would be ideal. It’s a great way to build your stamina. Once you find
that you can easily climb a certain number of flights of stairs, keep
increasing it one at a time. I don’t live in the city, but I make it a point
when I visit cities to take the stairs as often as I can. If the number of
flights is just too many, I can always take a lift in between. This keeps me
aware of my stamina. It’s like taking a stress test every day by yourself.
Your body will let you know about its stamina and endurance.
It’s highly recommended if you live in a city to go to the park for a
walk. It may be your only contact with nature daily. I personally prefer to
get exercise by doing work. For example, I walk to a store close by, cycle
to the swimming pool, step out to meet someone instead of phoning them
if they live nearby and do a fair bit of my own housework.
You could also do gardening or take your dog out for a walk. Take up a
daily chore that is fun so that you can’t get away from it. This kind of
exercise serves a double purpose. The reason that we need to plan for
exercise is because our daily lives have become so automated. Instead of
walking or bicycling to work, we often go by car or public transport.
Instead of doing our own housework, we often have machines or house
helps. We don’t even have to fetch our own water because everyone has
taps. Modern life is a health hazard! In the past, one would have had to do
some amount of movement a day just to survive. Today we can do
everything by just pressing a button!
I have seen that many people in New York, London, Paris and San
Francisco––places where people largely depend on public transport––walk
faster and are much slimmer, just because they have to walk, climb stairs
and move a fair amount on a daily basis.
The great side effect of exercise is that it lowers stress levels and causes
the production of hormones like serotonin, which make us feel happy. If
you have a tendency to depression, a good dose of exercise can be better
than medication. If you can find a partner to exercise with regularly,
someone whose company you really enjoy, then you may find yourself
looking forward to that hour of the day when you meet and share some
time together.
What if you have knee problems or some other such disability? You can
choose swimming or yoga instead so that you don’t put pressure on your
knees. If you don’t know how to swim, you don’t have to! More and more
pools are now offering water exercise classes. A good yoga teacher can
also show you asanas which will not put pressure on the knees. Or you
could work out in a gym where the instructor can guide you on the
exercises you can do. Where there is a will, there is a way. I have heard
patients come up with excuses to avoid all of these because they wouldn’t
be seen in a bathing suit or the timing of the yoga class does not suit them.
These are excuses we tell ourselves and we end up actually believing
them.
I recently spoke to a patient who realized what the problems were and
changed his schedule. He started leaving for work at 6 a.m. so that he
could be home by 5 p.m. and miss the rush hour each way. This saved him
two hours per day in the car. He ended up less stressed, had more time for
exercise and his family and was able to sleep on time. He did carry a bit of
work home but it was worth it.
I had another patient, a doctor, with diabetes. She had to devote a lot of
time for her practice and also had her family to look after. Plus her
children had their exams coming up. During this time, she started taking
the stairs and climbed up to twenty-three flights a day! Incredible, right?
All the exercise needed was done and no time or money was wasted on
gyms.
Whichever way you decide to get your exercise, pick something that
will be sustainable––so that you will not feel like skipping it. If possible,
choose something that you have to do (like housework and shopping) or
you cannot resist doing (like swimming). I highly suggest putting exercise
as a column on your chart so that you can monitor the amount of exercise
you have done daily and can link it to your blood sugar levels. This will
also motivate you to keep exercising.
Remember, when it comes to exercise, whatever you decide to do is
good. Just do it!
 25
Winning Social Support

Today many people are on a plant-based diet for reasons related to health,
environment or even compassion towards animals. Even celebrities all
over the world are moving towards plant-based nutrition. There is no
choice. We, as a species, are getting sick.
When I changed my diet before 1985, the situation was quite different.
Very few people practised plant-based nutrition. Yet almost everyone
would agree with it when the reasons were given. But talking about
something and actually following it are two different things. Today, just
because of the sheer number of people who have made the change, things
are much easier. Yet, it would be naive to say that it’s not difficult. We are
social beings and we care very much about what other people think and
say and what others are doing. Therefore, if we are to embark on this
voyage, and we hope to keep afloat, we have to win social support.

The Difficulties

When you start to eat and live in a way different from others, you are
likely to be the butt of comments and jokes. But only for a little while!
Initially, when you have not experienced the results for yourself, it might
be wise to speak as little about it as possible. It’s always advised never to
tell other people what to do. The less you speak about it, and the less of a
scene you create, the easier it will be for you. However, making exceptions
will not make it easier in the long run. Therefore, it’s wise to be very clear
about your goal and your commitment towards it. We will take situations
one by one and find solutions. Remember, you are not limited to the
solutions presented in this book. Be creative.
Understanding Others’ Points of View

It’s very important to put yourself in the place of the person in front of you
and understand how you would feel in their place. After all, a few months
ago you may have been in the same situation as them!
No one likes to be told that they are wrong, or that they don’t know
what’s best, or that you are in some ways superior. When communicating,
be careful to never make anyone feel this way.
If people ask you awkward questions, or engage you in a debate or
discussion, even in a critical way, it is only because they too are
questioning their own behaviour or ability or inability to change. Your
change may be perceived as a threat to them or a need for them to question
their own behaviour. They may have to look at something they never
wanted to and it’s not easy!
It is possible that parents, relatives, teachers or doctors were the ones
who advised you differently before. When you make dietary changes, they
may feel bad––you are indirectly suggesting that they were wrong.
Remember, whatever they did for you up to now was out of love, and their
limited knowledge. Appreciate them for thinking and caring about you,
while being firm about what you wish to do.
Sometimes people may attack your choices. It’s important not to take
what they say personally. Think about times when you said something that
sounded offensive when you really did not mean it that way.
Remember that when someone engages you in a conversation or
discussion, it’s usually because they are interested in you, even though
they may not understand why you have made these changes.
It’s often wise not to tell others what to eat. Or to teach them whatever
you have learnt in this book. Inspire others by letting your own amazing
results and delicious food speak for you. Let them ask you questions, and
when they do, answer as briefly as possible, preferably in a single
sentence. This will force them to be the one asking the questions if they
really want to know more and you will be sure not to be talking too much
about something which is of no interest to them.
Now, let us look at individual situations and how to handle them.

Your friend invites you to their home for dinner: Here you may
want to let them know that you have changed your way of eating
and, very briefly, state the reasons for it, including why it’s
important to you. No more than three sentences! You may then
suggest something that they could make which you would be
happy to eat, or offer to bring one dish that everyone could share.
This way you can be certain that you will have something that is
appropriate for you. Always go out of your way to think about the
convenience and abilities of others.
You go out for dinner with your friends: If you know the restaurant
where you will be going to in advance, you can perhaps look at the
menu and see if something suitable for your needs is available.
Keeping in mind that most restaurants will not serve organic or
whole foods, some compromises may be necessary in a restaurant.
If you are going to a high-end restaurant, it’s possible to call the
chef in advance, inform him of your needs and ask to make
suitable preparations. In most cases, chefs are interested in taking
on challenges since it brings some novelty into their work.
Appreciate their efforts if they do something special for you!
Alternatively, you may have a few favourite restaurants where the
chefs already know you. You can suggest these restaurants to your
friends. If you feel that there’s not much you will get to eat in a
restaurant, you might want to eat something before you go. This
will avoid creating a fuss at the dinner table and increase comfort
levels on both ends. After all, you are going to meet your friends
and not for the food!
Your relatives make your (ex)-favourite food especially for you:
Keep in mind that they are doing this only to show their love for
you. They want to do something special for you. It’s really
important to acknowledge their love with a sincere and heartfelt
thanks first. You can then tell them that you are not consuming
this food any more. And, very quickly, before they can coax you
into having a small bite, offer them an alternative. For example,
you might let them know about another family member who may
enjoy it, or suggest that you will make a similar item with
ingredients that you both can eat.
You all eat together at office: Make sure that you always take a
little extra food along to offer to your colleagues. Be firm about
not taking tasters of their food if it’s not suitable for you and let
them know why. You may find that after some time they may ask
you how they could make food suitable for you or start bringing
things that you would eat.

EATING IN MEETINGS
I worked at a healing centre where initially people joked about my dietary
preferences. When we had meetings with coffee and dessert, there was
nothing I would eat. After some time, they started having vegan desserts at
meetings so that I could have some too, and now several of them follow
my dietary preferences or at least, respect it!

People put food in front of you and say, ‘Oh, sorry, you can’t eat
this!’: Reply, ‘I can eat whatever I like, but I choose not to eat this
because I want to reverse my diabetes. Will you support me?’
Once you have requested their support, they are unlikely to behave
in an offensive manner.
You are offered prasad: Accept it gracefully and do not put it in
your mouth. Instead, give it to someone who would appreciate it.
There is no need to explain why you would not consume it.
You are invited to a wedding: Eat and go. When asked to eat, say
that you have already eaten. If it is a buffet, no one will know
whether you have taken a plate or not. Or you can always take a
plate to nibble on anything that is suitable for you. If the food is
being served at a table, tell them that you would not be able to eat
 as you are not well, or that you are fasting. One can always use the
excuse that one is not well, since this is true. You do have diabetes
and that’s why you are not eating the food!

Eating differently may make you awkward in some social circles. But
eventually, friends, if they are real friends, will understand your wishes
and stop intruding. An even better result could be that they too will start
following you. Remember, a large percentage of the population has
diabetes, and this is becoming common among youngsters too. Perhaps
some of your friends will be interested in this book too!
Remember that you can always use the excuse of being unwell, having
diarrhoea, not being hungry, or being instructed so by your doctor
whenever appropriate!

EACH DIGRESSION IS A SETBACK

I recently spoke to one of our earlier participants, Mr BD, who had had a good
recovery. This man is an ardent food lover and his wife, an excellent cook. She has
mastered the art of making delicious and healthy whole, plant-based food, and I
honestly wish that she was one of our cooking instructors. Mr BD said, ‘I have been
travelling and as you know, it’s very difficult to follow a whole-food diet while
travelling. I came back ten days ago and since then I have been doing everything
right, but my blood sugar level is still 7. Why is this?’
I told him, ‘Diabetes is not the result of what you have eaten in the last ten days.
Diabetes is the result of the damage done to the pancreas because of a wrong lifestyle
over a long period of time. It takes time for the pancreas to heal, and not just during
the healing period, but even after that, we need to handle our body, and pancreas,
with love.’
I would suggest to anybody who wants to get results not to digress from their diet
as far as possible until they have completely healed. This means having normal blood
sugar values every day without any medicines and normal health in general without
medicines. Until then it’s wise to be on a strict reversal diet. After this, it is okay to be
on a maintenance diet, which means small digressions will not harm the body.
However, repeated small digressions do add up and will injure the pancreas and bring
back the disease. Complete healing takes time. Initially, when we start eating and
living according to the needs of the body, the body responds enthusiastically. After
this, a plateau is reached where everything is in a kind of balance but no further
improvement is taking place. At this point all we need is patience and persistence, and
the recognition that complete healing takes time.
 Remember that most of us have abused our bodies our entire lives. How can
complete recovery happen in a matter of just a few months? It’s not possible to switch
gears from a healing diet to a non-healing diet, and back to a healing diet, and expect
the body to switch gears equally quickly. When we go back to our old ways, it’s a
setback for the healing process. Let me give you a simple example. You get an injury.
You clean it, dress it and leave it alone. Healing occurs. Yet one day you remove the
bandage and while removing it you accidentally peel off the healing skin. Now the
healing suffers a setback and it will actually take more time to reach the final goal
than it would have if you had not peeled off the skin. The very same thing happens
with the pancreas. Each digression is a setback, not necessarily in proportion to the
extent of the digression.

Since food is such an integral part of our culture, it may be wise to start
this journey with a few friends. This way, you will have support in many
situations, and you can always discuss the different kinds of situations you
have encountered with each other. Doing a one-month challenge with a
group of people at office may also prove useful.
If you lose a few friends during this journey, rest assured, you are not
alone! Remember that if you are firm, you will win many more friends,
and those on the same wavelength. Once you have reversed your diabetes,
many others may come to learn from you too!
 PART VI

MEDICAL CONSIDERATIONS
 26
Laboratory Tests

Laboratory tests are absolutely essential. They help you track your
progress and make sure that you are on the right track. Since diabetes has
such far-reaching consequences, and since people who have diabetes are
also likely to have high blood pressure, high lipid levels, kidney problems,
liver problems, among others, here is the minimum list of essential tests
that should be done before you start this plan.

HbA1c
Complete blood count (CBC) and erythrocyte sedimentation rate
(ESR)
Liver function tests (LFTs)
Kidney function tests
Lipid profile
Thyroid function tests (TFTs)
Vitamin D, vitamin B12 and homocysteine
Urine microalbumin test
C-peptide or antibody tests (for insulin-dependent diabetes)

HbA1c

This shows the average blood sugar levels over a three-month period.
Therefore it is not accurately indicative of the current situation (which can
be measured by the glucometer), but it does give a fair idea of whether
there have been ups and downs. HbA1c of less than 6 per cent shows good
blood sugar control. But a level of 6 or more means that it has not always
been in good control during the past three months. (Note: We have
discussed this section generally using units familiar in India. Please
always refer to the units and normal (or average) values shown in your
reports.)

CBC and ESR

CBC shows the ratios of various blood cells as well as the haemoglobin
level. A low haemoglobin level is indicative of anaemia which could be
caused by the lack of iron, vitamin B12 or folic acid. Chronically low
haemoglobin could be indicative of an associated kidney disease.
A high ESR is indicative of some infection. Diabetics whose blood
sugar is not in control are more prone to infections.

LFTs

Metformin and other medications are metabolized by the liver and may
damage it, leading to fatty liver disease. In these cases, the LFTs would be
elevated. Fortunately, in most cases, after changing the diet and reducing
the medications, the LFTs revert to normal.

Kidney Function Tests

Both diabetes and high blood pressure can adversely affect the kidneys.
A high creatinine level indicates that the kidneys may be compromised
or failing. Animal products, including dairy, are toxic to the kidneys. If the
creatinine levels are high, it is essential to be under the regular care of a
doctor. Kidney problems too are likely to reverse with a closely monitored
and strict regimen as outlined in this book. Reversing kidney diseases is
well worth the trouble because uncontrolled kidney problems eventually
lead to dialysis and kidney transplants. These procedures have detrimental
effects on health and should be considered a last resort. Once dialysis
starts it is almost impossible for the kidneys to recover except during the
very early stages.
 A high uric acid level could signify gout or kidney disease. Eliminating
animal products completely from your diet will help lower your uric acid
level.
A high blood urea nitrogen (BUN) level also signifies kidney disease
and can be remedied by a whole-food, plant-based diet in some cases.

Lipid Profile

Only animals produce cholesterol. Since we too are animals we also

produce cholesterol––all that we need. The excess cholesterol often comes
from the animal products in our diet, including dairy and eggs. This may
then accumulate inside the arteries, thickening them and raising the blood
pressure. This cholesterol is not measured when we measure the serum
cholesterol in a blood test. This means that the cholesterol levels can be
low, yet a person can be at risk of heart disease if the arteries are blocked.
Similarly, cholesterol levels can be high with no risk at all if the arteries
are not blocked. If you are on a whole-food, plant-based diet, cholesterol
levels will come down in time. Sometimes patients are on statins and other
cholesterol-lowering medications and the cholesterol levels are
abnormally low. This is harmful too! If you are on a plant-based diet, I
generally recommend no such drugs since you are not consuming any
cholesterol. Continuing cholesterol-lowering drugs can prevent blood
sugars from reducing as they should. If you are on a whole-food, plant-
based diet, the HDL and LDL ratios will normalize. This can take quite a
long time though.
On the other hand, triglycerides are the result of fat in our diet and also
excess sugar, which in our bodies gets converted into fat. An oil-free
whole, plant-based diet will definitely reduce triglyceride levels.

TFTs

Like insulin, thyroxine is also a hormone. Hypothyroidism is often found

hand in hand with diabetes. However, switching to an organic, whole,
plant-based regimen improves this condition, lowers the thyroid-
stimulating hormone levels, and thyroid medications can slowly be
reduced. This must be done only with the help of a doctor and regular
blood tests.

Vitamin D, Vitamin B12 and Homocysteine

A low vitamin D level can be one of the causes of diabetes and,

conversely, adequate vitamin D levels can help reverse diabetes. When
vitamin D is low, serum alkaline phosphatase is often raised.
Low vitamin B12 is very common, and is detrimental to our health as
seen in Chapter 9. Vitamin B12 supplements are almost always required.
In diabetics, metformin can reduce vitamin B12 levels and neuropathy can
be one of the consequences. In some people, oral supplements may not be
absorbed, in which case they may not see improvements in their health. In
these cases injections may be required.
Homocysteine levels can be high if vitamin B12 is not being utilized or
unavailable.

Urine Microalbumin Test

The presence of microalbumin in the urine signifies kidney dysfunction.

This can be seen even before kidney function tests show abnormalities.

C-peptide or Antibody Tests (for Insulin-dependent Diabetes)

This test measures the amount of C-peptide in your blood. Because these
levels generally match the insulin levels produced in the body, the test can
indicate how much insulin your body is producing. Low levels of C-
peptide and insulin usually point to type 1 diabetes.
Antibody tests check the levels of antibodies in the blood. Because type
1 diabetes is an autoimmune disease, these levels will be high. Switching
to a whole, plant-based diet generally causes these antibodies to reduce
over time.
Depending on the severity of the disease, blood tests may be required
once a year, once in six months, or even more frequently as in the case of
kidney failure or other complications. Because diabetes can result in so
many complications, detailed medical check-ups are advised periodically.
Finally, blood sugar levels should be tested regularly with the help of a
glucometer and blood pressure levels should be checked with the help of a
home blood-pressure machine, especially in the case of high blood
pressure. Since the cause of diabetes and high blood pressure is the same,
the same dietary changes can improve both these conditions. Blood
pressure medication should also be reduced as needed.
Regular blood tests are absolutely essential. I have seen that when
patients get better and see that their blood sugar levels are under control,
they stop getting their tests done. This can be dangerous because regular
tests help us monitor our condition. They can also detect whether we are
cheating or not. I have seen patients avoid laboratory tests, especially
when they know they have been cheating. They feel that it is better to do
the tests once they get back to their regular regimen so that they get good
results. But this gets indefinitely postponed. Our mind plays tricks on us. I
have seen people get into severe complications just because they didn’t
want to get their tests done while they were not following the prescribed
regimen. Tests should be done at regular intervals, no matter what!
 27
Regular Glucometer Checks

If you are on medications for diabetes, and the objective is to get free of
them, then the glucometer is a very important part of your arsenal. It’s
important to check your blood sugar levels—both fasting and exactly two
hours after a meal—to get an idea of your progress.
If you are on insulin, the blood sugar level should ideally be measured
before every insulin dose. And at least one fasting and one postprandial
blood sugar test must be done daily. The reason it should be measured
before the insulin dose is because our nutritional method is a very
powerful way to reduce the blood sugars, and insulin doses may have to be
reduced earlier than you imagined. As you already know, hypoglycaemia
(or low blood sugar) is more dangerous than hyperglycaemia (or high
blood sugar).
The levels should be tracked on a chart that would look something like
this for someone on medication, tracking each meal as well. Rows could
be added according to your individual needs. This could help in
monitoring your progress and even reducing medications. I have filled in
the first column to give you an idea.
It is wise to put in all parameters, including anything that may have
happened or anything wrong that you could have done so that you can
actually see the connection between your blood sugar levels and what you
eat, your exercise, your stress level and so on. In case you forgot to take
the medicine, or had another health problem, say, a fever, this should be
mentioned in the comments box so that at a glance, your doctor can
correlate and understand your progress. In case you find the blood sugar
levels higher on any one day, it will be worth pondering over the cause of
the change, and even writing down your thoughts. This will help you
understand your own body and how you can get better faster. You can even
add your bedtime, stress factors and other details relevant to you.
When using the glucometer, it’s important to follow the instructions
carefully and take good care of the strips by keeping the box closed while
not in use. You should always be sure that the glucometer is working
properly.
It’s also worth carrying the glucometer around with you when you are
reducing the medications or insulin. Most people can tell when their blood
sugar levels are too high or too low. When your body gives you signals
that it is too low––for example, you feel weak, faint and uneasy––check
your blood sugar levels. If you know that the levels are low or going down,
you can eat dates, raisins or some fruits before it falls too low. When it is
really low, it’s best to take pure sugar. But it would be much better to avoid
such incidents altogether.
If you find that your blood sugar levels are consistently under 140
mg/dL, or any one level is under 80–90 mg/dL, it’s probably time to
reduce your dosage of medications or insulin.
Important reminders:

Check your blood sugar level with a glucometer every day.

Make a list of all the medications that you are taking, including its
dosage and what exactly they are for. Be aware of your complete
medical profile.
 If you are injecting insulin on a regular basis and your blood sugar
levels are already under control, you will have to reduce your
insulin intake little by little—two or more units at a time—as your
blood sugar level drops.

HYPOGLYCAEMIA WARNING
A whole-food, plant-based diet is a very powerful and effective remedy for diabetes
and other related diseases. You may be surprised how fast it can start working for you
—and how fast your blood sugar levels can drop—if you follow the diet 100 per cent!
Hypoglycaemia, or low blood sugar, is far more dangerous than hyperglycaemia,
or high blood sugar. Symptoms of the former include trembling, feeling shaky,
increased heart rate, irritability, headache, confusion, perspiration, restlessness,
dizziness and feeling faint.
If you suspect that your blood sugar level is low, check it with your glucometer. If
it is less than 80 mg/dL, or you have symptoms of hypoglycaemia, immediately eat
something sweet like dates or raisins or even pure sugar as required. Always carry
something sweet to eat in case of an emergency.

Since diabetes can affect all parts of the body, it’s best to be aware of all
the possible side effects. It’s also best to have check-ups for eyes and
general health at least twice a year, if not more often.
 28
Reducing Medications

I see two kinds of patients––those who are anxious to reduce their medications and
those who are so used to taking them for so many years that they almost fear giving
them up. Medications are neither good nor bad. They are bad if we do not need them and
good if we need them.
Over the years, I have seen many diabetics who are on medication for both diabetes
as well as other health problems. Eating foods suitable to our body will help in healing
both diabetes as well as the other diseases that may be present.
The body has a much greater intelligence than what we attribute to it. I can’t
emphasize enough that our body knows how to heal. We have to get out of the way!
Most medicines are in the way because they control or hide the symptoms from us,
preventing us from taking the necessary measures to permanently get rid of the
symptoms. Moreover, the body has to work hard to metabolize them and throw them
out. Medicines actually distract the body from doing its real work, which is healing or
preventing disease.

A HEALING STORY
‘It’s been slightly more than a month since we first met at the SHARAN twenty-one-day health retreat.
‘While the camp per se ended a couple of weeks ago and the results were nothing short of amazing, I
wanted to update you on the journey since then.
‘It’s been only two weeks but I am seeing major changes physically, mentally and spiritually.
‘Physically I am getting lighter every day and have lost a total of 11.5 kg (in five weeks!) My
trousers are getting loose and the only reason I am not shopping is that I feel confident that another 5
kg will be released over the next six months.
‘My BP is now in the 120/80 range and I am taking half a tablet, which I should probably stop
taking!
‘The body has started healing itself. I had an attack of cold and fever last week, which got cured on
its own without any medication.
‘Physically I feel energetic and look forward to walking and doing yoga every
day. The long walks at Mumbai Airport are no longer a challenge.
‘I like my face in the mirror, and have been complimented by my friends for its radiance. Overall, I
feel younger.
‘Mentally, I am calmer. I am more in the present and enjoy my old loves of music, reading and
photography.
 ‘One important thing I have experienced in the last two weeks is the complete absence of attraction
towards tea, coffee, alcohol, non-veg food, dairy products, fried food and packaged food. It’s not a
question of willpower. Willpower is needed when one has to resist an attraction. Thanks to the
knowledge, techniques and skills learnt at the twenty-one-day workshop, I have come out of the retreat
with a mental make-up where these are no longer attractive.
‘In the past I had paid just a cursory attention to animals and to nature/environment. WFPB (whole-
food plant-based) diet is the centre stone to expand spiritually by including all of God’s creatures in our
compassion.
‘The food we eat makes us the person we are. WFPB diet is the way nature intended us to live. I feel
that I am getting more and more integrated with nature every day. This, for me, is as much a spiritual
journey as a mental and physical one.’

––Srinivas Kantheti, fifty-four years old

Reducing Medications Is Vital to Healing

As I have already mentioned, it is important to reduce medications at the right time. It’s
advisable to do this with the help of a doctor. Yet sometimes doctors don’t understand
the role food can play in healing, and it may be necessary to do it yourself or find a
doctor who is willing to help you with this. This section is for both doctors and patients.
It’s necessary to note that medicines cannot be stopped all of a sudden. But there are
some medicines that can be stopped at the beginning, provided you are fully committed
to following this path. I suggest that you dedicatedly follow this path, and when you
have done so for at least one week, and are sure of continuing it, you can reduce the
following medications.

Statins and Cholesterol Medication

Since you are on a completely plant-based diet, you will no longer have any intake of
cholesterol through food. Therefore, these medicines are unnecessary. Keep in mind that
when you stop this medicine, cholesterol levels may start to rise. There is absolutely
nothing to worry about. The level of cholesterol in the blood has nothing to do with
heart disease. As said before, it’s the cholesterol that is lining the arteries, and
narrowing them, which is a problem, and this cannot even be measured by a blood test.
However, since we have all the fibre in our food, our blood naturally becomes thin, and
this thinner blood starts dissolving the cholesterol lining the arteries. Therefore, while
the cholesterol levels may go up, you will know that you are healing, because the blood
pressure goes down as the arteries open up. If you are on a large dose of anti-cholesterol
medication, you may want to reduce it to half in the first week, and then stop it
altogether in the following week in order to give the body time to adjust to the changes.
If you are on a minimum dose, you can stop it right away. This automatically brings us
to the next topic of blood thinners.
Blood Thinners

Since the blood naturally becomes thinner on a whole-food, plant-based diet, blood
thinners too are no longer required. In fact, since you are using your glucometer
regularly, you will notice that when you prick your finger, the blood flow is faster after
1–2 weeks on this diet. This is an indication that your blood is thinner and that you are
healing.
However, a word of caution is required here. In case any heart interventions have
been done, including the insertion of stents, please reduce these slowly, and only with
the help of a doctor. If no cardiovascular procedures have been done, it’s safe to reduce
the blood thinners.

Painkillers

Painkillers are not medicines that heal; they just block out the pain from your
consciousness. Often pain is the result of a lack of circulation to a particular part of the
body. As we heal, because the blood gets thinner, circulation improves and the pain
should reduce. It is not harmful to stop painkillers since they play no part in healing
anyway. The pain (or lack of it) will indicate your progress.

Acidity Medications

You may be on antacids or any other medication for acidity because you actually suffer
from it or because the medicines you are taking potentially cause it. Most cases of
primary acidity reverse by just following a whole-food, plant-based diet. If the acidity is
caused by the medicines you are taking, antacids should not be stopped until those
medications are stopped.
Getting unnecessary medications out of the way paves the way for healing. All the
energy spent by the body in metabolizing and handling the medications being taken can
be used for healing instead.
At the same time medicines should not be stopped if they are needed. Those for
diabetes should be reduced slowly as the body heals.
It’s wise to reduce medications for diabetes (or other ailments like high blood
pressure, hypothyroidism and so on) with the help of a doctor and after doing regular
tests or checks. If you are on insulin, it’s a little easier. Insulin can be reduced 1–2 units
at a time depending on your improvement. It’s important to check the blood sugar levels
regularly in order to be certain that your condition has improved.

THE CASE FOR REDUCING MEDICINES

In my long practice of helping diabetics reverse their disease, I have seen many patients, including
those on multiple medications. My closest interactions with them have been during our twenty-one-day
health retreats where I monitor their health daily, and during the period thereafter. I have also had
patients who have consulted me for a longer period.
I remember the case of a man who was on multiple medications for high blood pressure and diabetes
and was also taking blood thinners, cholesterol medication and more. He also took insulin several times
a day. During the health retreat, he lost 7 kg in weight, and we were able to reduce several medications,
including those for cholesterol. His requirement of insulin reduced dramatically. When he went back
home, he continued with the lifestyle, except that he did not switch to organic foods. The initial
improvement was followed by a plateau, which is quite normal. Yet his physician put him back on the
cholesterol medication. Not only did his improvement stop but his condition began to deteriorate.
Experience has shown me that organic food is a very important part of this regimen. I have observed in
several cases that restarting medications because of a doctor’s advice rather than actual need is harmful.
Anti-cholesterol medications are known to promote diabetes, and this has been seen in practice over
and over again.
I remember the case of a doctor who came for our health retreat who did not have any problems at
all. He was taking statins for cholesterol and blood thinners as a precautionary measure. However,
when we did the lab tests, we found that his HbA1c was marginally high at 6.4. He was not willing to
stop his ‘precautionary medication’, and as such, did not require treatment. Yet, when the second set of
tests was done, we found that his HbA1c had not improved considerably. This was the first time I had
seen such a lack of improvement in our twenty-one-day programme.
These two cases helped me recognize the effect of unnecessary medications, and I have observed
this time after time.
Another situation that I have observed is that when a patient goes to the doctor with lab reports
showing high blood sugar levels, the doctor naturally prescribes more medications. Over a period of
time the number of medications rise. It is possible that the earlier medications are not working any
more. Yet they are continued because it is assumed that they are working but are not enough to control
the blood sugar level completely. I recently saw such a case.
A woman was on multiple medications for diabetes as well as on insulin in fairly large doses. After
changing her diet, the insulin doses naturally went down. At one point we reduced some medications as
well. Her blood sugar levels improved drastically. When she saw me again she said that her
medications were probably not working. Since she was taking insulin, I suggested that she stop those
medications and control her blood sugar with the insulin alone and see what happens. Surprisingly, her
blood sugar levels fell during the next few days. Later on, we were able to reduce the insulin even
further, and did not have to increase it at all. Free from unnecessary medications, she continued to
make great strides towards good health.
This case showed me that after years of taking a medication, sometimes the drug stops having an
effect at all. I must say that this does not happen in every case. I usually prefer to reduce the
medications step by step as the patient’s condition improves. This is mainly because doctors usually
start with drugs that are least harmful and graduate to higher medications with greater side effects. So
reducing the higher level drugs is generally better for the patient. But in case of those taking a large
number of medications, it may be advisable to try the other way around if some medicines are found to
be not working at all.
One more case comes to mind. There was a man in our twenty-one-day health retreat who held on to
his blood pressure medications and was reluctant to leave them even though his blood pressure was
normal. One day he stood up and said that he did not believe that others were experiencing higher
energy levels. He wasn’t. The reason for this was that his blood pressure was being overcorrected
because he did not reduce the medications. One always feels tired and weak when either the blood
pressure or blood sugar are lower than they should be.
During healing, it must be remembered that cleansing reactions do occur. Headache,
cold, diarrhoea, fever, phlegm, gas and weight loss are common. Please do not add to
the medicine load by taking medicines for these unless absolutely necessary––which is
very rare. Being in a culture where there is a pill for every ill, this can be difficult to do.
We are so used to reaching out to the medicine cabinet whenever we have a small
problem. We need to realize that cleansing reactions aid healing and will disappear in
time. Thus, there is a need to shift our thinking and recognize the body’s immense
ability to heal itself.

DIABETIC MEDICATIONS IN A NUTSHELL

There are six broad categories of diabetes medications:

Insulin sensitizers like metformin: These medicines work on insulin resistance. They do not strain
the pancreas and are usually the first line of treatment by doctors.
Pioglitazone: These, too, work on insulin resistance but have more severe risks of cancer and weight
gain.
Alpha-glucosidase inhibitors like Voglibose and Acarbose: These decrease the absorption of
carbohydrates and are to be given with the first bite of a major meal. These can be helpful in the
initial stages of diabetes. They do not strain the pancreas.
DPP4 inhibitors (Gliptins) like Linagliptin, Sitagliptin, Vildagliptin and Saxagliptin: These work by
pushing the pancreas to increase insulin secretions.
Sulphonylureas like Glyclazide, Glimepiride and Tolbutamide: These are the most potent, and are
reserved as a last resort. They stimulate the pancreas and can result in a burnout of the gland. At this
stage insulin may be required.
SGLT inhibitors like Canagliflozin and Dapagliflozin: This new group of medications take glucose
out of the body through the urine. These are not good for the kidneys. Women may get urinary tract
infections due to these.

In short, medications can be good or bad depending on whether they are absolutely
required or not. Remember, medicines always have side effects, whether perceptible or
not. Most people feel much better when they are completely free of all medications. But
healing takes time, and medicines can be reduced only slowly as the body heals.
 29
Associated Diseases and Medications

The body always works to heal itself, and also to warn us about anything
that affects us adversely. If we learnt to listen to our bodies, we would
rarely be sick. But we are living in a society and culture where we are
taught what to do by the media, doctors and others.
Symptoms are the body’s way of telling us that we need to change
something. When we take medicines to temporarily remove the symptoms,
it’s like saying ‘shut up’ to our bodies. The body has a duty to inform us,
through symptoms. So now it has to produce a new set of symptoms and
we get another disease. Obesity, heart disease, hypertension,
hypothyroidism and PCOD are just some of the common diseases often
associated with diabetes. They could precede it, in which case controlling
them could have resulted in diabetes or they could manifest as a result of
the diabetes being controlled. At this point we are not discussing the
multiple complications of diabetes, since they have already been dealt
with.
The good news is that as we work to reverse diabetes, the complications
of diabetes as well as these and other diseases will start to disappear. You
may find that you are getting headaches less often or colds and coughs less
frequently. Joint pains and backaches will also disappear. You will actually
get to witness the healing power of the body.
In this chapter we will talk about obesity, heart disease and
hypertension, hyperthyroidism and PCOD in a little more detail.

Obesity
The reason we have a lot of obese people in our society these days is
because we are overfed but undernourished. Let me explain. Nutrients are
the building blocks that our body needs to grow and heal. These are largely
proteins, minerals, vitamins and a host of phytonutrients. Carbohydrates,
on the other hand, are needed for energy, and fats are stores of energy for a
rainy day. Because we are eating more packaged food and refined food
than ever before, we are eating a lot of food that has been stripped of
nutrients. Although our energy needs are more than satisfied, and we have
more than enough fat stored in case of starvation (which never comes),
what we lack is high-quality nutrients. We get enough proteins because
every cell contains proteins, but we do not get other essential nutrients
when we eat refined or packaged food. The larger our body, the more
insulin we need. After years of eating unhealthy food, the body succumbs
to diabetes. At this point it tries to heal by throwing out sugar. In many
cases the first sign of diabetes is a loss of weight.
Instead of allowing the body to heal itself and help by providing high-
quality nutrients, we often go to the doctor who gives us medications.
These help assimilate the carbohydrates that the body was throwing out,
and we start putting on weight again. The problem becomes worse if
insulin is prescribed. A high dose of insulin in the blood means a drop in
blood sugar, and we become hungry. This means we end up eating more
along with injecting insulin into the body, resulting in obesity.
A whole-food, plant-based diet, being high in fibre and nutrition, and
low in fat, naturally helps you lose weight.

Heart Disease and Hypertension

Like diabetes, heart disease and hypertension are the result of years of
wrong eating. When we consume fat without fibre, as in refined plant fats,
or animal products, it goes straight into the bloodstream and thickens the
blood. The heart has to then pump harder to push the thicker blood all
through the body. This results in high blood pressure. The thicker blood
also injures the artery walls. These injuries are bandaged by cholesterol,
narrowing the arteries, year after year. Now the heart has to pump even
harder since the blood vessels have become narrower. The heart itself gets
an inadequate blood supply through these narrow vessels, leading to heart
disease.
It’s interesting that the cause of heart disease and hypertension is the
same as the cause of diabetes, namely, excess fat. The good news is that
high blood pressure usually comes back to normal on the same diet and
lifestyle that helps diabetes.
If you find that your blood pressure levels are dropping, it’s important
to reduce the medication for it. It should be done a little at a time with the
help of a doctor. Continuing this medicine when your blood pressure is low
can lead to a feeling of tiredness or exhaustion. Overcorrection is always
bad. Your body has to work against the medicine to keep the blood
pressure at a reasonable level. Remember that your body will heal even
faster when unneeded medications are stopped. In order to be able to
reduce the medication, frequent blood pressure checking is required, both
before and after reducing the medication. Do not submit your body to risks
by forgetting to check your blood pressure levels, or by neglecting to
reduce the medication when it should be done.

Hypothyroidism

Hypothyroidism has become more common in the past 20–30 years than
ever before. Interestingly, like diabetes, hypothyroidism is a hormonal
problem. Our body’s normal functioning depends on a number of
hormones. The whole hormonal orchestra is conducted by the pituitary
gland. When one hormone goes out of balance, the others are often
affected too.
We have already discussed that chemicals and plastics are hormonal
disruptors. Hormones found in dairy and other animal products add to the
problem.
I have seen that an organic, whole-food, plant-based diet and a lifestyle
relatively free from chemicals bring down the TSH (thyroid-stimulating
hormone) levels, allowing for a reduction in thyroxin medication slowly
over a period of time. While getting the lab tests done, always get the
thyroid tests done as well. Thyroxine dosage has to be reduced by your
doctor, a little at a time, with regular monitoring.

Polycystic Ovarian Disease

Like hypothyroidism and diabetes, this disease too is linked to hormones.

Interestingly, metformin is often the drug of choice for PCOD (or PCOS as
it is often called, short for polycystic ovarian syndrome). This, too, can be
reversed, without medications and with the right lifestyle. So can other
menstrual or menopausal problems. The body is designed to heal.
The more we understand how our bodies heal, the easier it is to have
trust in the healing power of the body. It is our best doctor and we have to
learn to listen to it in order to get well. The cure is within, not outside.
 30
Troubleshooting

Over the years, and after doing a number of residential health retreats that now get sold
out each time, I have understood one thing. If we do everything right, the body will heal.
Every single person so far has seen results within the twenty-one days. They may not be
able to completely reverse their disease because healing takes time, but they usually get
more results than they ever expected.
It has taken a lot of effort to ensure that in our health retreats that take place in a
remote resort in Gokarna, all the food is organic and prepared according to our
specifications. I believe that if this can be done there, it can be done almost anywhere. I
do understand that we live in locations that are not pristine––there are only a few such
places left on earth. We have to do our best under the available circumstances. We also
have to weigh what our health is worth to us. I moved from Mumbai to a small town
called Auroville, close to Pondicherry. The move changed my life. I do believe that
living in a big city is draining. But I also know many people who have continued to live
in urban India, in the most polluted places in the world, and yet managed to get well.
Our bodies have remarkable reserves.
If you have reached a plateau or are not getting the results you desire, check if you
can improve further to get better results. Here is a list of common mistakes:

Consuming foods that are not organic: I cannot overemphasize the need for
organic foods. We cannot expect to remove all the poison and chemicals in our
bodies when we keep adding to it.
Using household and personal-care products that contain chemicals: These
could be air fresheners, pest control products, window cleaners, detergents,
fabric softeners, deodorants, hair dyes, lipsticks, perfumes or even toothpastes.
Reduce these further. Natural and home-made alternatives for almost everything
can be found with the help of an Internet search.
Peeling vegetables: This is a habit that’s so hard to change for many.
Using just a little oil: This is already happening when you eat out. Don’t let it
happen in the house.
Eating pizza and paneer or drinking tea once in a while when you go out: Once
you stop eating unhealthy foods your body becomes more sensitive to them and
will indicate that they are bad for you.
Eating the wrong rice: Sometimes we get the rice that is closest to white rice.
This is semi-polished, hand-polished or parboiled rice. That’s not what we
should eat. Always use whole unpolished rice.
Consuming polished millets: Millets are healthier than rice or wheat. But
polished millets are sold everywhere nowadays. We have to use unpolished
millets.
Travelling too much and eating out too often.
Not doing regular check-ups: Check-ups must be done routinely, especially
when we are not following the proper diet. They can help us get back on track.
Using aluminium pressure cookers and cooking in aluminium vessels.
Using microwave now and then.
Using non-stick cookware: If you weigh the cost of cancer against the cost of
new cookware, you will do the right thing.
Not eating enough raw foods: Raw foods are the most nutritious foods. Don’t
forget those smoothies and delicious salads!
Not dropping medicines when they are no longer needed.
Stress: This is one of the biggest causes of the disease. It is essential to learn
ways to reduce stress as outlined in this book. I want to make it clear here that I
am not a fan of ‘stress management’, which is similar to diabetes management.
Disease reversal requires a shift in consciousness—and this means change!
Not eating enough servings of fruits and vegetables and relying more on whole
grains, dals and nuts.
Counting calories and eating less: This invariably leads to eating between meals
when you are not counting, or eating the wrong foods between meals. We want
high nutrition. The higher the nutritive value of our food, the less we need to eat
and this happens automatically. We should learn to eat according to hunger and
never count calories.
Getting into a routine of eating the same meals every day: I have seen a few
people learn some recipes and use them over and over again––the same
breakfast every day, the same salad at every meal, etc. Most of us crave variety
and flavour. Learn new recipes, experiment and create. Teach the person who
cooks for you a new recipe every week. Eat a rainbow meal every day.
Eating multiple small meals every day: Doctors often recommend this. But this
is not ideal. Limit it to a maximum of five meals a day, which includes snacks
too. Three meals a day is even better.
Relying on home remedies, herbal remedies and alternative therapies: Jamun,
karela powder, methi seeds, aloe vera, warm water with lime juice, Ayurvedic
powders and so on are often used as home remedies. Although there is no
problem with most of these, they can take up our time and resources and lead us
to believe that we are doing so many things to get well. We must realize that the
cause of the disease is not a lack of any these things. We want to work at the
level of cause.
Not checking your vitamins B12 and D levels and taking required
supplementation: I often hear people say that they have done everything
recommended, but when I ask about these tests, they wouldn’t have done them.
We all believe we would never have these deficiencies. I have seen young
children aged three and four years with deficiencies of these vitamins. We are
living in difficult times, so let’s take simple measures and precautions to make
life healthier.
Not sleeping at the right time: Sleeping at the right time makes all the
difference! Healing takes place early in the night. Sleep earlier and heal faster.
Not exercising: With so much talk about food, it’s easy to forget exercise. If you
live in a city, take the stairs wherever you can. If you live in a town, use a
bicycle. Never miss any opportunity to move your body.
Absence of fresh air/sunshine: Fresh air/sunshine is becoming a priceless
commodity in our cities with grey smoggy skies. Do the best you can. Outside
air is better than air conditioning in most cases.
Use of intoxicants: Avoid that occasional temptation of tea, coffee, soft drinks,
alcohol, cigarette or anything else that you know is not healthy.
Use of ointments and other over-the-counter medications: When we want our
body to heal, we need to allow it to lead the way. It usually chooses the right
direction by going from more serious symptoms to less serious ones.
Everything does not heal at once. Do not take medicines for simple fevers,
colds, coughs or rashes. Do not use ointments. Allow the body to heal in the
best way. Suppressing simple symptoms––the body’s indications to us about
progress––never helps us get better fast.
‘I have done it, I can do it any time I want’: Getting healthy again is a bit like
stopping smoking or drinking. Sometimes we do it for a month and get amazing
results and become confident. So when the next party or wedding comes along,
we indulge, thinking we can get back on track any time! This is not true.
Disease, especially diabetes, is the cumulative result of years of wrong living,
which cannot be countered in a short time. It requires persistent effort. When
you have a house on fire, it’s best not to add even a spoonful of fuel to it. It’s the
same with this disease.
I have realized this over the years. When we first change our diet and get
amazing results, it’s our body’s way of encouraging us to get healthy again.
When we go back and forth, we do not get the required results since the healing
 is intermittent. It is similar to an injury, as I have mentioned before. If we allow
it to heal, we will be well soon. But if we keep peeling off the scab, it gets
bigger and bigger and may never heal.
Remember, the more effort you take, the more likely that this will become
your new way of life and you will not want to make any exceptions. Just as a
cow would rather graze in green pastures than eat dry hay, our body will also
begin to choose only the best, and the effort required from your side will
become less eventually.
Not giving enough time to heal: A small injury may take only twenty-four hours
to heal, while a larger wound may take a couple of weeks. A fracture may take
six weeks to three months to heal under ideal conditions. Your blood sugar level
is not a reflection of only your previous meal but of your entire life! If you are
doing everything to the best possible level, just give it some time and you will
see the results. The last changes often take the longest time.

In case you have been doing all of the above, and yet you have reached a plateau, I
highly recommend a day of juice feasting.

JUICE FEASTING
What Is It?

Juice feasting significantly helps heal and reset your body by cleansing, rebuilding, rehydrating and
alkalizing. It is one of the most powerful ways to consume a lot of nutrients in one day in an absorbable
form. The extra dose of nutrients is then available for healing, cleaning and repair. Your digestive
system also gets some rest as it doesn’t have to spend a lot of energy digesting solid food.
For example, if you were to eat six carrots at one go it would be a huge task, but drinking the juice
(without the fibre) is easy. You can thus get the nutrients of six carrots without the ache of digesting
them. It’s a bit like pressing the reset button of your health.

When Should I Do It?

When you find that you have reached a plateau in your improvement despite following all the
guidelines, you can do juice feasting once a week or once a fortnight or even once a month to
accelerate the healing.

What Should I Do?

Prepare in advance by buying high-quality organic vegetables of different colours that can be juiced.
Select a day when you are at home to do the juice feasting. Make sure that you have a good juicer.
Slow juicers are the best, but since we will not be doing this often any juicer will do. Whenever you’re
hungry select a few vegetables that you could mix to make a juice. You can mix and match as you
please. It’s good to cover all the colours of the rainbow in a day. For example, you might want to make
a green juice (green leaves, cucumber, zucchini, etc.), an orange juice (carrots, pumpkin), a red juice
(tomatoes, beetroot) or you may prefer to mix vegetables of different colours. It’s all your choice. Make
the juice delicious by adding herbs like parsley, celery, basil, mint, coriander and so on and even
condiments like black pepper, rock salt or herb salts, turmeric, ginger and onion.
 Make as much as you would like to drink. Drink slowly, roll every morsel in the mouth and chew
before gulping it down. Enjoy it thoroughly. Whenever you are hungry again, just make another juice.
Remember you are feasting, not fasting. Feed yourself consistently as an act of love!

Other Instructions

It is possible to do your routine work on this day. It’s advisable not to plan strenuous errands as you
may feel tired. Rest aids healing. If you need rest, you should be able to take it. Be gentle on your
body. If you cannot do it for a full day, do it until the evening and end the day with a light meal or
fruit.
Blood sugar and blood pressure usually drop during juice feasting. It is advisable to reduce your
dose of medication for both diabetes and blood pressure on this day. It is wise to take the help of a
doctor to reduce the medications. If you are on multiple medications, do not stop all of it on this day;
just reduce the number a little to correct the likely fall in blood sugar and blood pressure.

Some Juice Recipes

1) Red Juice 2) Green Juice

6 carrots 3 cucumbers
2 tomatoes ¼ cup coriander leaves
1 small slice of beetroot 2 cups spinach
1 celery stalk/handful of coriander ¼ cup mint leaves
½ inch fresh ginger
½ lemon, peeled and seeded
3) Carrot-Beetroot-Ginger 4) Carrot and Greens
4 carrots 4 carrots
1 beetroot 2 cups spinach, microgreens or other greens
2 celery/coriander/mint stalks Juice of ½ lime
¼–½ inch piece ginger
5) Tangy Juice 6) Mixed Vegetable Juice
1 small bottle gourd 2 tomatoes
2 green capsicums ¼ beetroot
6 tomatoes 1 carrot
A pinch of rock salt or black salt 1 stick celery
2 cups spinach
1 spring onion or a small piece of onion
1 cucumber
7) Ridge Gourd Juice
1–2 ridge gourds
1 tomato
A pinch of salt

These are just some ideas . . . you can modify/create your own. It’s important to have a variety of
vegetables and not just root vegetables like carrots and beetroot.
Some reactions may happen––light-headedness, headache, unexplainable discomfort, mild
diarrhoea, etc. It’s a part of the detoxification process and is impermanent. It will disappear the next
day.

If Juices Are So Good, Can I Have Them Every Day?

The difference between juices and whole foods is that juices don’t have much fibre. Fibre fills us and
cleans the body. This is why we recommend green smoothies and not any fruit juices. Fruit juices
would have too much sugar, which is not good. Juicing is not the way nature designed us to eat
vegetables. This should be done only as needed and occasionally. We are doing this because we may
have spent many years eating foods that are not rich in nutrients. This is a way to make it up. Nutrients
are the elements required for healing. If you are already improving, there is no need to do a juice feast.
 Epilogue

I was born in Mumbai. My parents were well educated and wanted to give
their children the best education possible. This they did and I thank them
for that. Like many couples, they did not get along, and this brought its
share of troubles to our household. I grew up with a fair amount of
insecurity, loneliness and fear. Darkness always has a silver lining, and the
troubles in our family helped me become independent and made me think
about life deeply from an early age. I was lucky to have parents who did
not think conventionally and sent us to a school which taught us to think
and understand rather than learn by heart. I learnt a lot through EST
(Erhard Seminars Training), now called The Forum. I am also indebted to
a lot of my friends for teaching me so many invaluable lessons, especially
my friend and homeopathic teacher Rajan Sankaran, who is a deep thinker,
and my close friend Anne Schadde, a homeopath, trained psychotherapist
and original thinker. Above all, my patients taught me a lot. I realized that
each one of us, whether rich or poor, is born with a set of challenges that
we need to face. My troubled household was mine. The silver lining was
that all of us siblings lived through the same challenges and became very
close.
My grandfather, a businessman, studied and practised homeopathy for
his friends and family. My mother always took the trouble to cook us
healthy food, and I grew up with the understanding that soft drinks,
processed foods and even medicines are chemicals that can harm our
bodies. I chose to study homeopathy, despite gaining an admission in a
conventional medical college, because I was clear that I was interested in
holistic health and would not want to prescribe unhealthy chemicals to
anyone. Being a study of the mind and body, homoeopathy forced me to
understand my patients deeply, and this was my study of life at a young
age. I studied, practised and taught homeopathy with passion. I worked
very hard, and was very successful.
But life keeps giving us messages. It’s very important not to miss these
and to think deeply about why they are being given to us. And I got my
share of them. I had a series of illnesses, where I had to learn and have
faith in the principles of healing that I now teach.
I remember as a doctor I would get some serious illness every year. First
I had a fall and a fracture. I now understand that this fall was due to the
shock I got when I saw some acquaintances carving a slaughtered animal,
oblivious to the fact that they were responsible for and dealing with the
death of a living being that had just wanted to live. I handled the fracture
according to the principles I had learnt about healing––and with simple
homeopathic medicines––and found that it healed very quickly.
The very next year I developed pneumonia when I was alone and
travelling for work in a foreign country. I was lucky to have friends to help
and once again, I treated this with homeopathic medicines and rest. This
gave me the conviction that even serious illnesses could be cured without
conventional medicines. These incidents were vital to teach me about the
nature of disease and healing.
The year after I developed malaria, which threatened to be long and
drawn out and I gave in to allopathic anti-malarial medications. These
definitely cured me but it meant that I bypassed the lesson that I could
have learnt from the disease. I believe that the universe conspires to send
us the messages we need through such challenges.
The universe then had to send me a new message, and the year after I
got Guillain Barre, an acute autoimmune disease that paralysed my entire
body. From being independent, I became instantly dependent, again a
learning process to trust. This time I took care not to take any
conventional medications. I had to listen to the message my body was
conveying through the paralysis. I understood that my body was
preventing me from moving and travelling. It needed rest. I had been
working too hard.
 Since there was no way I could get away from a busy practice, when I
began to recover, I decided to move from Mumbai to rural India,
Auroville, where I now live. A cat moved into my house on the very first
day, and later on I had the good fortune to share my space with so many
other animals too.
The shift from a materialistic society to one more connected to nature
shifted my own thinking. A few other incidents changed everything for
me. I saw cows in rural India being artificially inseminated and being
slaughtered on the roadside. I saw them grieving when their babies were
taken away from them. This was an eye-opener. I switched to a 100 per
cent plant-based diet and then became aware of its huge health, emotional
and spiritual benefits.
During one of my work trips, I ended up in a Russian jail due to a
miscommunication. Although I was released in three days, solitary
confinement during this time made me realize how difficult it must be for
animals in cages of any kind. I now completely relate to their stress. I have
to be grateful for all these incidents (challenges) which led me to find my
spiritual purpose––which was to heal people, and help animals and nature
at the same time.
We are all connected. Helping one automatically helps the other. I now
see disease as a path to personal growth.
Having found my spiritual purpose, I no longer seek pleasures. True
happiness comes from connecting with our spiritual purpose. May all be
healed.
 A Note on the Author

Dr Nandita Shah is the founder of Sanctuary for Health and Reconnection

to Animals and Nature (SHARAN) and has thirty-six years of experience
in treating patients. She started her career as a homeopath in Mumbai and
was a part of the Sankaran group of homeopaths. As a homeopath, she
prescribed the minimum number of medications. She taught advanced-
level homeopathy internationally and was invited for seminars and
international conferences in USA, Europe, South America and the Middle
East.
Over the years she has found that when patients made changes to their
diet, their illnesses reverse at a speed much faster than any medicine could
achieve––that the body is always working to heal. All too often we get in
the way of this healing because we do not understand what we need. Just
as a car runs smoothly with the correct fuel, or an animal thrives on its
natural diet, we too can be healthy lifelong by living and eating in
accordance with natural principles. We are instinctually programmed to be
attracted to the correct foods and to heal. Dr Shah believes each one of us
can be our own best doctor most of the time, just by understanding a few
simple principles.
Dr Shah founded SHARAN in 2005 to guide people to heal themselves
through food. She regularly conducts seminars for reversing diabetes,
hypertension, osteoporosis and joint complaints as well as a general health
seminar called Peas vs Pills. She also conducts a twenty-one-day health
retreat, a residential programme where people reduce their medications
under close supervision with regular testing while enjoying an exceptional
learning holiday with other like-minded people. Dr Shah is the first person
to practise this approach in India and to spread its popularity in a
systematic way.
 Being a homeopath, the mind and body connection has always been an
integral part of her work. With her work in health and nutrition she has
seen many participants make changes that have enabled them to reach
their highest potential, not just in their physical health but also in their
emotional and spiritual well-being. Dr Shah is the recipient of the Nari
Shakti Award 2016 for her pioneering work in India on disease reversal
through food.

For more details, log on to:

SHARAN’s website: www.sharan-india.org

Dr Nandita Shah’s website: www.nandita-shah.net
 Acknowledgements

India has one of the largest populations of diabetics. Interestingly, it is one

of the easiest diseases to reverse because results can be seen almost
immediately on the glucometer. It saddens me that many people don’t
know about this. So my first thanks goes to Gurveen Chadha of Penguin
India who contacted me to write a book at the time when I was thinking
that the best way to reach out to the maximum number of people would be
through a book.
There are countless people, too many to list, who have helped me in this
journey. But I want to start from the beginning. I thank my father,
Surendra Shah, for first bringing the thought of vegan living in my life. I
will always be grateful to my mother, who took the trouble to cook healthy
food for us. She did not believe in packaged foods or eating out. She
taught us that we are what we eat. Just by watching her, both my brothers
and I became adept in the kitchen. Her immense confidence in me
empowered me to have confidence in myself to live life unconventionally.
I am also grateful to Dr Neal Barnard, the author of Neal Barnard’s
Program for Reversing Diabetes, who came to India and conducted talks
and seminars in all the major metros and from whom I learnt a lot. I thank
Dr Neeta Dharamsey, who had seen the results in her own diabetic father
and who willingly accompanied me as an assistant on the first twenty-one-
day diabetes reversal retreat at Our Native Village resort. Seeing the quick
reversal of diabetes first-hand in each and every one of the participants has
had a lasting impression on me. Dr Rupa Shah, a very open-minded MBBS
doctor, was my right hand during the early days for the seminars and the
first health retreat at SwaSwara. Nandini Gulati was a co-facilitator in so
many of these retreats. She is a master presenter and has a deep knowledge
of the psychology of habit change, which is so essential to get the results. I
thank Nithya Shanti, who was a facilitator in our earlier programmes, for
his joyful spiritual approach that still continues to influence us.
My patients, from the time I started practice, taught me about life
through their journeys. They followed the required guidelines and got the
results that they were seeking. I thank them for investing their trust in me,
and in my seminars, programmes and consultations. I thank them for their
feedback from which I learnt so much. In fact it’s my patients who are
constantly teaching me, as disease reversal is not formally taught
anywhere.
I am also indebted to my close friends at different periods of my life,
too many to list here, who taught me wisdom. Various incidents in my own
life, including my own illnesses, helped me learn more about maintaining
health without medicines. Numerous books by a variety of doctors who
advocate a plant-based diet inspired me to begin experimenting on myself
first and then on my patients. Auroville, where I now live, changed the
way I thought about many things and allowed me to always follow my
passion. There are many friends and colleagues who helped me organize
various seminars. I always felt that I was the one who learnt the most
when I taught, because I had to be aware of what participants were
sceptical about or did not understand. The entire SHARAN team, both past
and present, has been highly devoted to the cause, working tirelessly
towards it and giving constant feedback on what could have been done
better. Melissa Burch, who helped me transcribe cases earlier, patiently
taught me the first things about writing and candidly told me how I could
improve. I will never forget those times. She is a renowned writer now!
Reshma Pritam Singh, a film-maker who had diabetes, attended one of my
seminars, saw results and offered to volunteer. She helped me to start
writing this book. Various animal friends throughout my life have taught
me that nature is a far wiser healer than most doctors. At most times these
animals knew exactly how to heal themselves.
I can go on and on, my list of acknowledgements will never end. Life is
a constant learning process.
 SHARAN and How We Can Support You

Congratulations on completing this book. You have taken the first step of taking your health into your own
hands.
Over the years I have conducted different programmes for reversing diabetes. Each one has had its own
successes and failures since different people require different kinds of support. The reason they are being
described here is for you, the reader, to know what kind of support could be available to you lest you are unable
to implement the plan that this book offers. It’s also to allow you to think about the kind of person you are and
the kind of support you may require to get complete results. Keep in mind that if complete lifestyle changes are
not possible, you can implement them in a step-by-step manner. Don’t do nothing if you cannot do everything.
Do as much as you can to start. I do hope that this book has given you enough information to start getting results.
After all, complete awareness of the cause is the halfway to cure.
Disease reversal requires a shift in consciousness. Changing your lifestyle is about living every moment
consciously.
If you were inspired by the contents of this book and would like to learn more or get more support, or want to
help others heal, the following offerings may help you.

Seminars

For years I mainly did individual consultations. I would see patients through the day and listen to them. While I
was happy to be able to help them, I was limited to helping only a few. However, once I started conducting
seminars, I realized that it gave me the opportunity to share my thoughts with a large number of people. The
participants got to know each other and since they were often from the same area, they could form their own
support group. Opening my emails each day became a pleasure because so many people wrote to me saying that
they were feeling better. This soon became my favourite method of helping people make the shift. I feel
passionately about empowering people and helping them realize that their health is in their hands.
Here’s why seminars work:

Within the short period of a day, you can learn everything you need to know about getting rid of diabetes.
Most people are able to make this time commitment to fully understand how the disease works and learn
to reverse it.
My seminars are experiential. I always serve breakfast, lunch and snacks cooked according to our
guidelines. This allows people to realize that modifying their diet is not difficult because the food they
should eat is very similar to what they already eat, is delicious and not difficult to prepare. Many people
have experienced lowered blood sugar levels during the seminar itself, despite the three buffet meals,
and so were able to experience the direct and powerful result of the food served.
Patients can attend the seminar with their spouses or family. Since we eat as a family, it is important to
have the support of our family and partners when we are initiating a change in our diet and lifestyle. The
seminar helps the whole family overcome their resistance to change, together, and enables them to
understand the plan and, in addition, benefit themselves by implementing it. Tasting the food together as
a family is always an eye-opener!
Almost every time, a few people who have previously attended a seminar or done consultations
participate in these again because they want to learn more or help others. So new participants can usually
meet people who have already implemented the changes and benefited from them. Directly meeting and
talking to people who are already on the path to recovery is very inspiring. It helps overcome the fear of
 change and provides a platform for them to ask questions and learn personally from those who have
already made the shift.
For many people, one day is enough to get all the information that they need to understand the method.
They are then further connected to a support group to keep them motivated and continue their journey.
Seminars are relatively inexpensive and offer the possibility of live interaction. I have often been told
that the cost of the seminar was equivalent to the cost of a single month’s medication and so within a
month or a few months it was possible to recover the whole cost of the seminar just in the decreased cost
of medicines! The gain in health and knowledge is an added bonus.

Here’s why seminars may not work for some:

Although most people find the seminar interesting, some do not have that long an attention span.
A lot of vital information is shared because I believe that we need to be aware of all the facts when we
want to heal ourselves. However, different people need different facts. Since most of the information
may be new for some, it can be overwhelming to assimilate it in one day.
An individualized diet plan and individual medications and cases cannot be discussed.
If the medical condition does not allow you to sit a whole day, this is not possible.

Seminars go well with an individual consultation where step-by-step guidance into all the health problems is
given, along with help in decreasing medications and taking vitamins B12 and D.

Consultations

This method is very personalized and it allows me or other SHARAN doctors to get to know individuals and their
problems and supervise them till they get results. It also allows me to coax and inspire the more resistant ones.
Their personal stories always teach me about the difficulties of adopting change and challenge me to find
suitable solutions. A lot of what I share in this book is gathered from what I learnt from these consultations.
Sometimes people sign up for a consultation so they will be forced into a new lifestyle just as we sometimes join
a gym, to force ourselves to exercise. And sometimes, despite spending the money, we do not do it! The
consultations are similar. Despite signing up for them, some people do not do it. What is good about them though
is that they are very individualized and your personal problems and difficulties can be addressed. SHARAN now
has a team of doctors and health coaches to meet the entire demand. And we are growing.
Consultations can be availed as a single consultation or support packages for a month, two months, three
months or more, depending on your need. You can sign up for support till you get well.
Here’s why consultations work:

Some people require step-by-step guidance that caters to their specific individual tastes, locations and
customs. Consultations are a great way to get this personalized attention.
A part of the protocol of consultations is to review patient data and reports in detail and provide specific
guidance not just for diabetes but also for everything else that may be wrong.
When you get on the road to recovery, diseases begin to disappear one by one. Regular check-ups and
monitoring help keep track of the progress. This is especially important when patients are on
medications and these need to be reduced as their condition improves. Diabetes may not be the first
disease to go in every case. Other medications may have to be reduced before it can be on its way out
and this makes supervision a must. Individual consultations provide for this.
People who are on multiple medications can be guided on how to reduce them one by one.
Individualized attention makes it possible to look at and find solutions for individual problems of
compliance.
Consultations can be done from anywhere in the world for a relatively low cost.
The whole family can join for the consultation on Skype or in person, understand the issue and support
the patient. They can even apply what they have learnt to themselves and benefit from it.
 The support can be extended till as long as needed, even until complete recovery.
A detailed written synopsis is given after the first consultation, which can be reviewed by the patient at
any time.

Here’s why consultations may not work for some:

The patient is left to follow the instructions on his/her own, which can be daunting for some.
Some may be left thinking that the food is not great and may have difficulty in getting started since they
have not tasted and experienced it first-hand like in the seminars.
There are differences between what non-SHARAN doctors advise and what we recommend. Not having
met others who have benefited, as in the seminars, some people may be sceptical of the new advice and
may fear implementing it.
Some people may not be able to control their environment and end up cheating in the face of multiple
temptations.
When the consultation period is over, some people may slip back since there is no support.

Twenty-one-day Health Retreat

Currently our health retreat is held in a beautiful twenty-six-acre resort, SwaSwara, nestled between the sea and
the hills in Gokarna, south of Goa. We take up to thirty-five people during the retreat. Lab tests are done at the
beginning and at the end and regular check-ups enable us to reduce medications as soon as possible. With check-
ups, learning sessions and a number of optional activities like nature walks, hikes, yoga, meditation, swimming,
art therapy and healthy cooking classes, participants enjoy a fabulous holiday and get healthy and free of
medicines at the same time. Not to mention that the buffet meals served during the retreat offer exceptional
foods and choices.
If you need more reasons why the health retreats work, here they are:

If we don’t make time for our health now, sooner or later it will find a way to get our attention and be on
top of our agenda. Most people end up spending more time and money than they had planned when they
are hospitalized––for bypass surgery, kidney failure and other complications of diabetes––besides
experiencing a lot of suffering. The best insurance to prevent this kind of suffering is to take your health
in your own hands. This programme teaches you how to do just that.
It takes twenty-one days to change a habit.
This is a result-oriented programme. All your lab reports are done at the beginning and at the end so that
you can see the extent of change and improvement that occurs in just twenty-one days.
Daily check-ups and tests help us reduce medications as quickly as possible.
Daily learning sessions help make the lifestyle changes permanent and sustainable.
Cooking classes are offered daily so that even those who know nothing about cooking can learn to help
themselves.
Daily buffets make participants aware of the huge variety of foods open to them. They may also be able
to see the difference in taste between the organic foods offered there and the conventional foods that
they may be eating at home.
Getting healthy with a new group of friends is fun and most participants describe this as the best possible
holiday of their lives––good health is restored and there is an extra bonus of having made new friends.
There are many optional activities to choose from. The environment is supportive and ideal for non-
sporty first-timers too.
The conditions are optimal––the environment is clean, close to nature and stress-free.
The extent of the change is so dramatic that the family members of these participants often begin
implementing them, creating more support.

Here’s why the health retreats may not work for you:
 Currently the retreats take place only twice a year at specified times.
It is relatively expensive compared to our other offerings.
It may not be possible to take away twenty-one days from work (although with the Internet and phone, it
is possible to devote a few hours to your work even from there).
Children are not allowed. This means you may have to stay away from your family.
Only a small number of participants is accepted.
Some people may go back to their old ways even after the retreat.

Twenty-one-day Online Programme

Inspired by the success of the twenty-one-day health retreat and with the desire to spread this information to as
many people as possible at a much more affordable price, we have launched a twenty-one-day online
programme. This is designed to give bits of information to be implemented in a step-by-step process over
twenty-one days (or longer) in a text and video format. This would require about half an hour of attention each
day so that by the end of the programme, one is enabled to reach one’s highest health potential. This has
advantages and disadvantages similar to this book but is especially for those who prefer audiovisual learning and
can work easily using their computers.
Here is why it is effective:

Since it’s an online programme, it can be done in the comfort of your home, no matter where you are,
and whenever you like.
It gives step-by-step advice, which, if properly implemented, can help get the desired results.
This is suitable for those who do not like to read. They only need to read little bits of text and most of
the learning happens through watching videos.
It can be done by a group, thus adding to the support.
It can be easily revised.
It can be complemented with online consultations.

It may not be effective for those who:

Don’t have an Internet connection, or are not computer savvy.

Don’t have the self-motivation and support or the discipline to do the course daily.

SHARAN also conducts talks, cooking classes, weight loss programmes and various other support activities in
specified cities. We also regularly conduct training programmes to help new people join us to spread the
message.
I am always meeting people who have got better just by reading a newspaper article or by watching videos on
YouTube. Others have learnt these from their friends. For them to start, neither the book, seminar, consultation
nor the twenty-one-day retreat was necessary. Once we make the choice, the information can easily be found.
Reversing diabetes needs a shift in consciousness. I am always happy to hear about success stories. If you have
benefited from reading this book and would like to share your story, do write to me at nandita@sharan-india.org.
I wish you the best of health, and a deeper understanding of diseases and the wonderful natural laws which aid
us in our personal growth.
 Notes

Introduction
1. Teena Thacker, ‘World Health Day: India sees alarming rise in diabetic population’, Deccan
Chronicle, 7 April 2016, http://www.deccanchronicle.com/lifestyle/health-and-
wellbeing/070416/world-health-day-india-sees-alarming-rise-in-diabetic-population.html.

Chapter 5 The Real Causes of Diabetes

1. Dr Ragnar Hanas, Type 1 Diabetes in Children, Adolescents and Young Adults: How to Become
an Expert on Your Own Diabetes (London: Class Publishing, 2006), p. 331.
2. Diabetic Medicine: A Journal of the British Diabetic Association 7–12 (1998): 731.
3. ‘Pesticide Pollution: Trends and Perspective’, ICMR Bulletin 9 (2001),
http://icmr.nic.in/busept01.pdf.
4. V. Vanitha et al., ‘Polychlorinatedbiphenyls in Milk and Rumen Liquor of Stray Cattle in
Chennai’ Tamil Nadu Journal of Veterinary and Animal Sciences 6 (2010).
5. Table taken from the USDA Agricultural Research Service Nutrient Data Laboratory.
6. Tatiana Takiishi et al., ‘Vitamin D and Diabetes’, Rheumatic Diseases Clinics of North America
38 (2012): 179–206,
https://www.researchgate.net/publication/224822422_Vitamin_D_and_Diabetes.

Chapter 8: The Natural Diet for Human Beings

1. Ann Pierce, ‘Flour: Whole Wheat vs. White’, Pierce Whole Nutrition,
http://piercewholenutrition.blogspot.in/2010/03/flour-whole-wheat-vs-white.html.
2. ‘How much sugar is in Coca-Cola Classic’, coca-cola.co.uk, http://www.coca-
cola.co.uk/faq/how-much-sugar-is-in-coca-cola and Alice G. Walton, ‘How Much Sugar Are
Americans Eating?’, Forbes, https://www.forbes.com/sites/alicegwalton/2012/08/30/how-
much-sugar-are-americans-eating-infographic/#5017a5924ee7.

Chapter 9: Nutrition Facts

1. ‘Milk Composition––Species Table’, Milk Composition and Synthesis Resource Library,
http://ansci.illinois.edu/static/ansc438/Milkcompsynth/milkcomp_table.html and V. Gantner et
al., ‘The overall and fat composition of milk of various species’, Mljekarstvo 65 (2015): 223–
31.
2. ‘Calcium and bone Disease’, Notmilk.com, http://www.notmilk.com/deb/092098.txt.
3. John A. McDougall, The McDougall Program for Women (New York: Plume, 2000).
4. John Robbins, The Food Revolution: How Your Diet Can Help Save Your Life and Our World
(Berkeley, CA: Conari Press, 2011).
5. Robert Cohen, ‘Milk and Dairy Products Said Prime Cause of Osteoporosis’, Rense.com,
http://rense.com/general10/ost.htm.
6. T. Colin Campbell, Whole: Rethinking the Science of Nutrition (Dallas: BenBella Books, 2013).

Chapter 10: Dairy

1. Benjamin Spock MD, Dr. Spock’s Baby and Child Care (New York: Pocket Books; 7th edition,
2011).

Chapter 13: Sugar

1. Leon Watson, ‘Up to 25 spoons of sugar in coffee shop drinks’, The Telegraph,
http://www.telegraph.co.uk/news/health/12160642/Up-to-25-spoons-of-sugar-in-coffee-shop-
drinks.html.

Chapter 23: Handling Stress

1. Neil Nedley, Depression: The Way Out (Oklahoma: Nedley Publishing, 2001).
 THE BEGINNING

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This collection published 2017

Copyright © Dr Nandita Shah 2017
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ISBN: 978-8-184-00708-0
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