A recent article in the Journal of the American Medical Association ( JAMA 290: 531. 2003 ) identified a diet that can be as effective in lowering “bad” cholesterol levels (LDL cholesterol) as the most commonly prescribed medications, the “statins.”
This diet involves adding soy protein (21.4 grams/1000kcal), soluble (viscous) fiber (9.8g/1000 kcal), almonds (14g/1000 kcal), and plant sterols (1g/1000 kcal) to a low-saturated-fat, and low-trans-saturated fat, low-cholesterol diet.
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Grams/1000 kcal
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Multiply by kcal per day from chart
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Grams/day
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| Soy Protein 21.4 grams / 1000 kcal | ||
| Soluble Fiber 9.8 grams / 1000 kcal | ||
| Almonds 14 grams / 1000 kcal | ||
| Plant Sterols 1 gram / 1000 kcal |
| 10 grams of soy protein | 10 grams of soluble fiber | 10 grams of almonds | 1 gram plant sterols ( Take Control ) or stanons ( Benecol ) |
| 1/2 scoop of soy powder added to fruit juice | 1.5 cups of oat bran | 1/3 ounce or 8 almonds | 1/2 tablespoon Take Control margarine |
| 2- 1″ slices of tofu | 4 servings of psyllium | 2/3 tablespoon of almond butter | 2 softgels of Benecol or 1/3 tablespoon of Benecol margarine |
| 3/4 of a GeniSoy protein bar | 3 teaspoons of glucomannan powder | ||
| 1.5 SmartDog hotdog substitutes | 2.5 cups cooked kidney beans | ||
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A typical day on this diet is described below:
| Breakfast | Hot oat-bran cereal; soy beverage; strawberries; sugar and psyllium; oat-bran bread; enriched margarine; double-fruit jam |
| Snack | almonds; soy beverage; fresh fruit |
| Lunch | Spicy black-bean soup; sandwich with soy deli slices; oat-bran bread; enriched margarine; lettuce; tomato; cucumber |
| Snack | Almonds, psyllium, fresh fruit |
| Dinner | Tofu bake with eggplant, onions and sweet peppers; pearled barley; vegetables |
| Snack | fresh fruit; psyllium; soy beverage |
For more details here are the amounts…
Breakfast:
- 35 grams of Oatbran
- 150 grams of Orange, apple or pear
- 7 grams of Metamucil (always taken with 250 mL of water)
- 33 grams of Oatbran bread
- 8 grams of Plant sterol margarine
- 18 grams of double fruit jam
- 250 grams of Soy milk
Morning Snack:
- 14 grams of Almonds
- 250 grams of Soy milk
Lunch:
- 65 grams of Vegetarian chili, or Lentil with curry, or Vegetable barley, Black bean or Minestrone with pasta soup.
- 67 grams of Oatbran bread
- 17 grams of Plant sterol margarine
- 62 grams of Soy deli slices or Soy hot dogs
- 80 grams of Tomato
- 150 grams of Orange, apple or pear
Afternoon Snack:
- 14 grams of Almonds
- 7 grams of Metamucil
- 250 grams of Soy milk
Dinner:
- 295 grams of Vegetable curry, or 3-bean Chili
- 85 grams of Soy burger
- 80 grams of Northern beans, Kidney beans, Lentils, or Chickpeas
- 35 grams of Barley
- 100 grams of Okra
- 200 grams of Eggplant
- 200 grams of Cauliflower, Broccoli or Carrots
- 80 grams of Onions
- 60 grams of Red Pepper
Night snack:
- 175 grams of Soyogurt
- 7 grams of Metamucil
- 10 grams of Double-fruit jam