I have been drinking vegetable and fruit smoothies once a day for a few months now, less a day or two here and there and eating a lot of vegetables and generally feeling a lot better than I usually do. The exception has been the last month though, so I have started to think about the plant based diet for MS.
No red meat for 3 years!? Yikes, I basically couldn't use any condiments which would mean I really couldn't eat out.
I can totally do this, what I'm doing now is helping me but not healing me so I think I need to take it one step further. I am totally not starting till next week!
The distinguished neurologist
Roy Swank‘s low saturated fat diet remains the “most effective treatment of multiple sclerosis
ever reported in the peer review literature.” In patients with early stage MS, 95% were without progression of their disease 34 years after adopting his meat and dairy-restricted diet. Even patients with initially advanced disease showed significant benefit. To date, no medication or invasive procedure has ever come close to demonstrating such success.
To understand one reason why a plant-based diet may be so successful in treating the disabling auto-immune disease, one has to first understand how the immune system works. This was one of the greatest mysteries in all of biology—solved by a brilliant scientist who won the Nobel in 1960 for figuring it out.
As I illustrate in my 3-min. video
Clonal Selection Theory of Immunity, each one of our antibody-producing immune cells, called B-cells, produces only one type of antibody. Antibodies are one of the main weapons our immune system uses to attack foreign invaders. And they’re specific. It’s not just like we have one B-cell that covers grass pollen and another that covers bacteria, we have a B-cell in our body whose only job is to make antibodies against the pollen of purple Siberian oniongrass! (whether or not we ever come in contact with it). Another whose only job is to make antibodies against the tail proteins of bacteria that live only in the thermal vents at the bottom of the ocean…
Wait a second. There must be a billion different things in the world. If each of our B cells produces only one type of antibody, then we’d need to have a billion different types of B cells. And we do!
So, let’s suppose one day you’re walking along and get attacked by a platypus (they have poison spurs on their heels you know). And so for your whole life up until that point the B-cell in your body that produces antibodies against duck-billed platypus venom was just hanging around, twiddling its thumbs, until that very moment. As soon as the venom is detected it starts dividing like crazy, making copies of itself, and soon you have a whole swarm of clones specialized for platypus poison protection. Fending off the toxin, you live happily ever after. That is how the immune system works. Aren’t our bodies spectacular?
If we have a billion different types of antibody-producing B cells, each capable of recognizing a different molecular signature, why then do we tend not to attack ourselves? And how can what we eat sometimes undermine this inherent protection from autoimmune disease? Click on the above NutritionFacts.org video pick to find out.
One answer may have to do with IGF-1, a cancer-promoting growth hormone. For more on IGF-1, see
The Answer to the Pritikin Puzzle and
How Plant-Based to Lower IGF-1?
IGF-1 also appears to affect prostate gland growth. See
Some Prostates Are Larger than Others, Prostate Versus Plants, and
Prostate Versus a Plant-Based Diet.
In health,
Michael Greger, M.D.
About the Swank Low-Fat Diet for the
Treatment of MS.We are about to show you a sensible plan
for balanced nutrition developed over a 50-year period of research with hundreds
of MS patients. After reading the following, you may wish to print out our Quick
Reference and Diet Recording Form to keep handy as you learn the diet. To learn
even more, read Dr. Swank's groundbreaking book.
THE
DIET
60 years ago Dr. Roy Swank discovered that a low-fat diet, very low in
saturated fats and polyunsaturated oils, helps MS patients live healthy and
productive lives. Also low in red and other fatty meats, high in grains, fruits
and vegetables, it is simple to follow and in many cases alleviates chronic
symptoms. Some of his very first patients are still ambulatory and leading
independent lives thanks to following Dr. Swank's regimen for the last
half-century.
There was a time – say, around the time your great-great-grandparents (give
or take a great) were around – when if we ate bread, we knew the person who grew
the wheat. We were, after all, an agrarian society. As industrialization
overtook the farming lifestyle, the population moved from the country and in
many cases became wealthier as city economies boomed. We began to eat more meat
and the fat content of our diet increased rapidly. The food industry became
industrialized, and heavily processed foods grew to dominate the U.S. food
supply. (We sadly note this occurring in China and India today.)
With this rise in fat consumption, ills like heart disease, high blood
pressure, diabetes, cancer, rheumatoid arthritis, and multiple sclerosis have
also risen to affect more and more of the population.
For the most benefit, the Swank MS Foundation advocates adoption of the diet
as soon as possible after MS is diagnosed. Hand-in-hand with the diet are other
important ingredients to living a healthy life: adequate rest, reduced stress,
and an optimistic, attitude that having MS is above all a call to live life to
its best and fullest.
Adopting the Swank MS Diet may at first seem to require much discipline and
dedication, but after an initial adjustment period it will be second nature as
any diet. But about 60 years and thousands of healthy lives later, Swank's
discovery has proven to be physically rewarding and surprisingly easy to follow.
See our
Message
Board and
Personal
Stories pages to see for yourself!
Besides the classic Swank MS Diet outlined by Dr. Swank and Barbara Dugan in
The
Multiple Sclerosis Diet Book, new research has inspired variations on the
classic diet. Keep reading for a more in-depth look at the classic Swank MS Diet
regimen and keep in touch with new information.
DAIRY PRODUCTS.
All dairy products must be non-fat or contain no more
than 1 gram of saturated fat per serving. The recommended daily amount is two
(2) servings.
(1 cup = 1 serving)
The following foods are
permissible in any amount:
- Non-fat milk or skimmed milk
- Evaporated skimmed milk
- Powdered skimmed milk
- Non-fat buttermilk (without butter bits added)
- Non-fat or dry curd cottage cheese
- Fat-free cheese
- Non-fat sour cream
- Non-fat yogurt
- Non-fat ice cream
- Butter Buds®
- Molly McButter®
- Cooking sprays
Products to be avoided
are as follows:
- Margarine
- Butter
- Shortening
- Lard
- Cocoa butter
- Coconut oil
- Palm oil
- Hydrogenated oil
- Imitation dairy products
EGGS. The white of the egg contains no
fat. The yolk contains 5 grams of mostly saturated fat. You are allowed three
eggs per week, but no more than one per serving. One complete egg = 5 grams of
saturated fat.
It is not necessary to count the small amount of
fat or oil found in the grains, cereals, rice and pastas in your diet. The
recommended daily amount is four (4) servings.GRAINS & CEREALS. You are encouraged to use
whole-grain products as much as possible. Refined, un-enriched products provide
very little, if any, vitamin source. All bread products are permissible. This
includes white bread, whole wheat bread, sourdough bread, English muffins,
bagels and all the other grain breads available. The natural grains provide bulk
in the diet and aid in elimination. Although these products may contain a small
amount of saturated fat, it has been accounted for in the body of the diet.
Avoid items such as muffins containing an undesirable oil, pastry, cakes, pies
or any other product made with hydrogenated palm or coconut oil, lard, butter,
margarine, shortening or vegetable oil that is not defined.
Cold and hot
cereals are permissible on the diet. The most economical are usually the ones
with the least amount of saturated fat. Cheerios®, shredded wheat, Wheaties®,
puffed rice and Grape Nuts® are almost fat-free and less expensive. Watch
granola; it is usually high in fat. All hot cereals are permissible, e.g., Cream
of Wheat®, Cream of Rice®, oatmeal, cornmeal and any other rich grain used for
cereal.
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PASTA & RICE. Refined pastas
and rice are permissible in any amount, but whole grain pastas are
preferred. |
CRACKERS. Snack crackers containing no
shortening, butter, margarine or processed oils are permissible. Rye-Krisp®,
melba toast, matzo bread, non-fat saltines, fat-free graham crackers and non-fat
tortilla chips are acceptable snacks. Avoid all commercially prepared chips and
fancy crackers.
PASTRY.
Commercially-prepared pastry usually contains shortening,
butter, margarine and/or processed oil. Therefore, you should avoid these
foods.
Angel food cake does not contain egg yolks or shortening and can
be used as an acceptable dessert.
COMMERCIALLY PREPARED FOOD. Any boxed or
canned food containing processed oil (hydrogenated), shortening or butter and
exceeding 1 gram of saturated fat per serving is to be avoided. Some acceptable
products are available. Read labels and be sure to check serving
size.
CONDIMENTS. With the
exception of mayonnaise, condiments such as mustard, catsup, relish, barbeque
sauces, taco sauces, sweet & sour sauces, herbs and spices are permissible
in any amount. Mayonnaise contains unsaturated fatty acids (oil) and must be
counted in your daily oil allotment.
2 tsp. mayonnaise or salad dressing, commercial = 1 tsp. oil
1
tsp. mayonnaise, homemade = 1 tsp. oil
1 Tbsp. "fat-free" mayonnaise = 1 tsp.
oil
Fat-free salad dressings = zero (0) fat and oil
BEVERAGES.Caffeine.
Caffeine-containing products increase nervousness and insomnia, as well as
frequency and urgency to urinate. Therefore, it is necessary to limit these
beverages to a maximum of 3 cups daily (can be combined). If an increase in
symptoms occurs, do not consume caffeine.
Example:
- 1 cup coffee + 1 cup tea + 1 cup cola = 3 cups daily total.
- 3 cups coffee or 3 cups tea or 3 cups cola = 3 cups daily total.
In whatever way you decide to combine your caffeine, the daily amount
must not exceed 3 cups.
Alcohol. Most patients tend to
be sensitive to alcoholic beverages. A glass of wine or a cocktail with the
evening meal is permissible.
NUTS AND
SEEDS. Nuts and seeds are good sources of natural oils as well
as essential fatty acids. Commercial nut butters that are not hydrogenated or
that you grind yourself at the health food store, also contain good sources of
oil. Daily snacks of these foods help to maintain a good energy level. The
following list is to be used to count your daily intake of oil:
- 2 tsp. peanut butter or other nut butters (old-fashioned, non-hydrogenated)
= 1 tsp. oil
- 1/2 oz. (about 10) peanuts, almonds or cashews = 1 tsp. oil
- 1/3 oz. (about 10) any other kind of nuts (walnut and pecan halves,
filberts, hazelnuts) = 1 tsp. oil
- 3 tsp. sunflower seeds = 1 tsp. oil
- 3 tsp. pumpkin kernels = 1 tsp. oil
- 1/3 oz. Energy Snack Mix = 1 tsp. oil (mix together almonds, walnuts,
hazelnuts, pumpkin seeds, sunflower seeds and sesame seeds)
FRUITS.
Recommended amount is two (2) fruits daily. All
fruits are permissible in any amount. Fresh fruits are preferred since they
contain the most nutrients, followed by frozen and then canned
fruits. |
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The following
fruits contain unsaturated fatty acids and must be counted in the daily oil
allotment:
- Avocados. 1/8 = 1 tsp. of unsaturated fat (oil) = 5 grams
- Olives. 3 medium black = 1 tsp. of unsaturated fat (oil) = 5 grams
- Olives. 6 medium green = 1 tsp. of unsaturated fat (oil) = 5 grams
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VEGETABLES. Recommended amount
is 2 cups daily. 1 cup = 1 serving. Vegetables provide the body with vitamins
and minerals and are rich in essential fatty acids. You are encouraged to
include a variety of vegetables in your daily
diet. |
POULTRY. The average serving is four (4)
ounces.
Skinned, trimmed white chicken or turkey meat is
permissible. Avoid processed meat products such as ground turkey and chicken,
which may contain dark meat, skin and fat; luncheon meats made from pressed
turkey and chicken; and canned turkey and chicken products. For ground turkey
and chicken breast, grind it yourself or ask your butcher to prepare and grind
it for you when the grinder is clean. This may cost a bit more. |
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FISH. All white fish is permissible in any
amount:
Cod, abalone, halibut, snapper, smelt, flounder, sole, sturgeon,
tuna canned in water, shark, mahi mahi, haddock, perch, pollack,
etc.
All shellfish is permissible in any amount:
Clams, crab, lobster, oysters, scallops, shrimp. (For those patients
with elevated cholesterol levels, shellfish should be eaten
infrequently.)
Fatty fish contains unsaturated fatty acids
and must be counted in your daily oil allowance. You are allowed 50 grams (10
tsp.) per day.
- Tuna, canned in oil -- 2 oz. = 1 tsp. oil (5 grams)
- Tuna, canned in oil, rinsed & drained -- 3 oz. = 1 tsp. oil (5 grams)
- Salmon, Chinook -- 1 oz. = 1 tsp. oil (5 grams)
- Salmon, Coho -- 2 oz. = 1 tsp. oil (5 grams)
- Trout -- 2 oz. = 1 tsp. oil (5 grams)
- Sardines, canned in oil -- 1 oz. = 1 tsp. oil (5 grams)
- Herring -- 1 oz. = 1 tsp. oil (5 grams)
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RED
MEATS. During the first year on the diet, red meat is not allowed,
including pork.Of the following low-fat meats, 3 oz. = 1 tsp.
saturated fat. You are allowed 3 ounces (weighed after cooking)
following the first year.
Low-Fat
Meats
- Lamb (leg)
- Liver (chicken, turkey, beef, calf, pork)
- Kidney (pork, veal, lamb)
- Heart (calf, beef - lean portion only)
- Tongue (calf only)
- Rabbit
- Venison
- Elk
- Gizzard (chicken)
2 ounces of the following medium-fat
meats = 1 tsp. saturated fat. You are allowed 3 ounces following the first
year.
Medium-Fat Meats
- Beef (lean only)
- Ham (lean only)
- Lamb (rib, loin, shoulder)
- Pork (lean only)
- Veal
- Chicken (dark meat, no skin)
- Turkey (dark meat, no skin)
- Pheasant (no skin)
- Squab (no skin)
- Heart (lamb, chicken, turkey)
- Kidney (beef)
- Tongue (beef)
- Gizzard (turkey)
VITAMIN SUPPLEMENTS
The following vitamin supplements are recommended:
- 1 tsp. cod liver oil or 4 capsules (equals 5 grams oil to be counted in your
daily allotment). Cod liver oil contains highly unsaturated fatty acids and will
give you more energy. It also aids in reducing the number of colds and flu you
may have. Cod liver oil is high in vitamins A and D. Additional A and D should
be restricted to only one therapeutic multiple vitamin and mineral capsule per
day (not mega doses).
- 1 multiple vitamin with minerals (see #1 above).
- 1,000 mg. vitamin C
- 400 IU vitamin E
FATS. The main energy-providing components
of food are protein, fat, carbohydrate and alcohol. Of these, weight for weight,
fats provide the most energy at 9 calories per gram, compared to 4 calories per
gram in carbohydrates and proteins. There are two types of fats: saturated and
unsaturated (fats and oils). Fats are broken down in the body to form three
kinds of fatty acids as follows:
- saturated fatty acids
- monounsaturated fatty acids
- polyunsaturated fatty acids.
SATURATED
FATTY ACIDS. Saturated fats are those lipids containing mainly
saturated fatty acids found in animal fat, processed (hydrogenated) vegetable
oils, coconut and palm oils. Saturated or animal fats are solid or hard at room
or refrigerator temperatures.
POLYUNSATURATED
FATTY ACIDS. Both vegetable and animal products contain
polyunsaturated fatty acids. Abundant sources are sunflower, safflower, rapeseed
(canola), corn and soybean oils. Salmon and trout are meat sources.
MONO-UNSATURATED FATTY ACIDS. These are
found mainly in vegetable oils and nuts. Olive oil is an excellent source of
this fatty acid.
HYDROGENATION. When reading labels you
will become familiar with this term. Polyunsaturated fats do not resist
spoilage. When exposed to the air they begin to oxidize and become rancid.
Chemically, unsaturated fats contain many double bonds. The process of
hydrogenation adds hydrogen to reduce the number of double bonds, thereby making
the oil saturated (solid) and more resistant to oxidation. This extends the
shelf life of the product.
"Non-fat" products may contain as much as 5
grams of saturated fat! When eating so-called non-fat products, count each
serving as 1 gram of saturated fat.
Your diet will consist of no
more than 3 teaspoons (15 grams) of saturated fat per day.
Your diet
should contain a minimum of 4 teaspoons (20 grams) unsaturated fat (oil) and
must not exceed 10 teaspoons (50 grams) daily. (5 grams = 1 tsp.)
FATS AND OILS.
Essential fatty acids are necessary nutrients in the diet. Because of the
reduced consumption of saturated fat, it is suggested that you increase the
consumption of unsaturated fats (oils).
Essential fatty acids are
necessary for the function of the nervous system. The body is able to synthesize
most of the fatty acids needed for growth but must rely on necessary food
sources for small amounts of polyunsaturated fatty acids known as Essential
Fatty Acids. Fats and oils are a concentrated source of energy; each gram of fat
or oil (9 calories per gram) supplies twice as much energy as protein or
carbohydrate (4 calories per gram).
On a low-fat diet, you may notice
drying of your skin and hair, and easy fatigability, if your intake of
unsaturated fat (oil) per day is limited. Your lifestyle will dictate the amount
of unsaturated fatty acids necessary in your diet. If you are working and
exercising, you may need to increase your oil. If you are sedentary, 4 teaspoons
(20 grams) per day will usually be sufficient.
The following oils may be used in your diet:
- sunflower seed
- olive
- safflower
- sesame seed
- rapeseed (canola)
- cottonseed
- linseed
- soybean
- peanut
- flax seed
RULES FOR OIL.
- Do not reuse oil when cooking.
- Always refrigerate oil after opening to avoid rancidity (except olive oil).
- Keep olive oil in a cool, dark place (do not refrigerate).
- Do not heat oil to the smoking point.
- Count oil used in cooking in your daily oil allowance.
- Three (3) teaspoons of oil = one (1) tablespoon. Sixteen (16) tablespoons of
oil = one (1) cup.
- If an oil clouds or hardens at refrigerator temperature, do not use. (Olive
oil is the exception to this rule.)
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