周福满的《The End of Diabetes》基本看完了，摘录一下他的饮食理念

他的标准确实够严苛，但大方向比较认同，尽力靠近吧。

1. No refined carbohydrates, neither sugars and starches

2. Minimal grains (intact grains only), 1 serving/day

3. Very high fiber (over 50g/day)

4. High viscous fiber (flax, oats, beans)

5. High percentage of resistant starch

6. Moderate fat from seeds and nuts

7. Very low saturated fat

8. Zero trans-fatty acids

9. Sufficient omega-3 fatty acids

10. High phytochemicals and antioxidants

11. Low glycemic load

12. Very low sodium (less than 1200mg/day)

13. Low caloric density per food volume

14. Minimal animal products, 3 servings/week (few ounces maximum) or less