Diabetes Diet

There are a lot of diets out there that claim to help with Type 2 diabetes, e.g. Mediterranean Diet, Paleo Diet, Zone Diet, South Beach Diet, Raw Food Diet, Low Fat Diet, Low Carb Diet, Low Carb-High Fat (LCHF) Diet, Keto Diet, Asian Diet, Detox Diet, Vegetarian Diet, Vegan Diet, Macrobiotic Diet, AIP Diet, etc. 


The good news is that most of these diets will help to lower your blood sugar. The bad news is that these diets don't get rid of your diabetes! At the end of the day, you're still diabetic and you're still susceptible to the complications of diabetes, e.g. blindness, amputation, kidney failure, heart attack, stroke, etc. In addition, most of these diets are not sustainable for the long term.


Key Point: Most of these diets address the symptoms of being diabetic (high blood sugar), but, these diets don't address the actual root causes that fuel your diabetes!


This can be very frustrating when it comes to trying to figure out what diet to follow and what foods you can and cannot eat to properly manage your diabetes.


I experienced the same frustration when I was diabetic. There was a lot of conflicting dietary information, especially about foods that were supposed to be healthy for diabetics. 


So, I decided to go back to the basics of nutritional science, cell biology and biochemistry  to identify the actual root causes of Type 2 diabetes and identify which foods contain the proper macronutrients and micronutrients that are needed to fight the root causes of a disease like Type 2 diabetes.


Based on my research, I identified the foods that were healthy for Type 2 diabetics Then, I grouped them into 5 categories and called them the 5 "live" super foods.


Then, I identified the foods that were unhealthy for Type 2 diabetics, e.g. sweets, bread, cereal, fast foods, ground beef, tap water, etc. Again, I grouped them into 5 categories and called them the 5 "dead" processed foods.


But, knowing what foods to eat and not eat is not enough. You have to know what percentages and portions of each major macronutrient that you should eat with each meal.


So, I designed a meal plate model that  describes how meals should be designed and what portions of each major macronutrient that should be part of each meal. 


In addition, I took the key attributes from several other diets and integrated them into my nutritional program.


Key Attributes of Diabetes Diet

Here is a list of the key attributes associated with an effective diabetes diet :

  • Meal frequency: 4 to 6 times/day
  • Smaller meals: 400-500 calories)
  • Plant-based meals
  • Macronutrient-balanced meals
  • At least half the plate is full of vegetables
  • Key micronutrients, e.g. vitamins, minerals, phytochemicals 
  • High fiber content: 30-35g/day
  • Fermented foods: 3-5 times/week)
  • Raw vegetables: 50%-80%
  • Steamed vegetables (Note: Don't boil your vegetables!)
  • Some raw whole fruits
  • Wild-caught fish, e.g. wild salmon, sardines
  • Grass-fed animal meat, e.g. bison, chicken, beef, turkey
  • Plant oils, e.g. extra virgin olive oil, coconut oil, avocado oil
  • Raw grass-fed milk, butter/ghee, cheese, sour cream 
  • No vegetable oils, e.g. corn, soybean, canola oil
  • Nutritional Supplementation (food-based)
  • Antioxidants, Anti-inflammatories, Detoxifiers, Immune System Supporters
  • Minimum/no flour, gluten,sugar, wheat, fructose, processed foods, fast foods
  • No Grains during 1st 4 Stages
  • Minimum/No HFCS, PHO, nitrates, artificial sweeteners, food additives
  • Minimum/No caffeine, alcohol, drugs
  • Minimum/No dairy, especially pasteurized cow's milk/cheese; gluten (esp. for Type 1s)

Key Point #1: This is not a low fat diet or a low carb diet or a low carb-high fat diet! Ironically, low fat diets helped to create the obesity and diabetes epidemics! In fact, it's very important that you eat a balanced amount of fat -- just make sure they're the  healthy fats and oils.


Key Point #2: There are a lot of diets out there that claim to help with Type 2 diabetes, e.g. Mediterranean Diet, Paleo Diet, Zone Diet, South Beach Diet, Raw Food Diet, Low Fat Diet, Low Carb Diet, Low Carb-High Fat (LCHF) Diet, Keto Diet, Asian Diet, Detox Diet, Vegetarian Diet, Vegan Diet, Macrobiotic Diet, AIP Diet, etc. 


The good news is that most of these diets will help to lower your blood sugar. The bad news is that these diets don't get rid of your diabetes because they don't attack the root causes of Type 2 diabetes. So, you're still susceptible to the complications of diabetes, e.g. blindness, amputation, kidney failure, heart attack, stroke, etc. In addition, most of these diets are not sustainable for the long term.

Diagram: T2 Diabetes Diet & Nutritional Program

Diagram: T2 Diabetes Diet & Nutritional Program

The 5 "Live" Super Foods

The 5 "live" super foods that help to better manage your blood sugar and your Type 2 diabetes include:

  1. Vegetables, Some Fruits, Other Plants
  2. Filtered Water/Liquids
  3. Lean Proteins
  4. Unsaturated/Polyunsaturated Fats
  5. Some Organic Whole Grains


Some of these "live" foods include:

-- Vegetables, e.g. broccoli, Brussels sprouts, spinach, kale

-- Some fruits, e.g. blueberries, apples

-- Raw juices, e.g. green juices

-- Green smoothies

-- Lean proteins with Omega-3 EFAs, e.g. wild salmon, sardines, nuts, seeds

-- Other lean proteins include grass-fed, organic chicken/turkey (no skin), beef, bison, venison,  tofu, tempeh, etc.

-- Plant oils, e.g. extra virgin olive oil, coconut oil, avocado oil

-- Quinoa, amaranth (limited) 

Diagram: The 5 "Live" Super Foods

Diagram: The 5 "Live" Super Foods

The 5 "Dead" Processed Foods

The 5 "dead" processed foods include:

  1. Refined flour, starches, grains 
  2. Refined sugar, fructose, sweets
  3. Trans fats, hydrogenated oils 
  4. Saturated fats (conventional)
  5. Drugs, medications 

Examples of these foods include:

-- Bread, pasta, rice, corn, potatoes 

-- Cakes, pies, candy, bottled fruit juices

-- Margarine, vegetable oils, canola oil, frozen dinners, packaged foods 

-- Fast foods, junk food, processed foods, fried chicken, hamburger

-- Prescription, OTC drugs, recreational drugs such as cocaine and heroin

Diagram: The 5 "Dead" Processed Foods

Diagram: The 5 "Dead" Processed Foods

The Diabetes Meal Plan & Plate

As part of my Diabetes Diet & Meal Plan, I developed this diagram to help diabetics who were frustrated with calorie counting and carb counting.


This meal plate can be used as a template or guide to design diabetic-friendly meals and develop diabetic recipes without having to count carbs and calories. 


Make sure that at least half the plate is full of green and bright-colored vegetables. Use a quarter of the plate for lean protein foods; and, the other quarter of the plate for legumes, lentils, or vegetables; or, some organic grains if you're going vegan.


The Key Macronutrients

 

Healthy Carbs include mono/poly-saccharides in the form of bright, colorful and green, leafy vegetables, some dark, colorful fruits, onions, garlic, other herbs & spices, legumes, medicinal mushrooms, and some specific organic whole grains (but, not wheat or any grains with gluten!).


Note: However, you should avoid all grains and cereals during the first 3 to 4 months of the program until your blood glucose has stabilized.


Examples of vegetables include spinach, broccoli, Brussel sprouts, kale, asparagus, cauliflower, celery, cucumbers, kelp, onions, garlic, lentils, okra, and bell peppers.


Examples of fruits include dark, bright colored fruits such as açai berries, blackberries, blueberries, cherries, cranberries, strawberries, apples, grapes, pears, kiwi, lemons, limes, and pomegranates.


Note: Eating mostly raw vegetables can accelerate your body's repair process and your body's ability to reverse your diabetes.

 

Lean Proteins include all the essential and non-essential amino acids in the form of nuts, seeds, cold-water fish (e.g. wild salmon, tuna), blue-green algae (chlorella, spirulina), fermented soy, organic dairy (e.g. organic, Omega-3, free-range eggs), lean animal meats (e.g. free-range chicken, turkey, organic beef); bone broth, gelatin; grass-fedorgan meats (beef liver, heart); wild animal meat (e.g. bison, ostrich, deer).


Note 1: If you are concerned about the mercury in fish, eat smaller fish like sardines or take a high quality Omega-3 supplement.


Note 2: Fermented foods such as sauerkraut, pickles, homemade yogurt, kombucha (fermented black tea), miso and tempeh (fermented soybeans) help to improve the intestinal flora balance, build the immune system, absorb more nutrients, and generate new nutrients including Omega-3 fatty acids, digestive aids and the trace mineral GTF chromium.


Note 3: If you plan to follow a vegan diet, you can still use our nutritional model -- just replace animal protein with non-animal protein; and, add more beans, lentils, nuts, seeds, vegetables, fruits, (some) organic whole grains, healthy fats, and other super foods to your meal plan. Also, add meat substitutes (e.g. veggie burgers, black bean burgers, meatless “chicken nuggets”, “beef” crumbles, etc.) and organic soy products (e.g. soy milk, edamame, soy nuts, tofu, tempeh).


Healthy Fats include various lipids in the form of plant oils and the unsaturated fats in nuts and seeds, avocados, and cold-water fish, e.g. extra virgin olive oil, extra virgin coconut oil, cod liver oil. But, you must avoid the clear vegetable oils and canola oil! 


Other healthy fats include grass-fed animal meats, raw grass-fed organic milk, raw grass-fed butter/ghee, raw grass-fed cheese, sour cream. 


Liquids include various beverages in the form of filtered or distilled water, raw vegetable juices; green tea, white tea; some raw fruit juices; and, a couple of the low-carb organic bottled juices, e.g. lemon, tomato, V-8, mangosteen.

Diagram: Super Meal Plate

Diagram: Super Meal Plate

Diabetic Meal Examples

Here are some examples of diabetic-friendly and macronutrient-balanced meals to help stabilize your blood glucose levels and reduce the inflammation and oxidation in your cells.

 

Super Breakfast

  • 1½ cups steamed broccoli (or 2 cups spinach)
  • Omega-3 organic egg or 3 oz. canned wild salmon
  • 1½ Tbsp. extra virgin olive oil/coconut oil
  • 16 oz. filtered/distilled water 
  • 6-8 oz. raw vegetable juice (optional)

Tip: If possible, drink the raw juice 30 minutes before your meal. 

Seasoning: Onions, garlic, sea salt, colored bell  peppers, other spices.

Optional: Add 1 scoop of super greens powder (e.g. chlorella/spirulina, wheat/barley grass) to a glass of water,


Super Snack

  • An apple (or other whole fruit)
  • A handful of walnuts/almonds
  • A glass of filtered/distilled water
  • Optional: Add 1-2 tsp. chlorella/spirulina to your water raw juice or low-sodium V-8 juice.

Super Lunch

  • A small salad (with Romaine lettuce, baby spinach, sprouts, onion, garlic, celery, cucumber, tomato, tuna, boiled egg, olive oil, apple cider vinegar)
  • A glass of filtered/distilled water
  • Optional: Add 1-2 tsp. chlorella/spirulina to your water

Super Dinner

  • 1 cup steamed Brussels sprouts and 2 cups steamed broccoli
  • 5 oz. baked skinless chicken breast or baked wild salmon
  • 2 tbsp. extra virgin olive oil/coconut oil
  • 12-16 oz. filtered/distilled water
  • 1 cup raw vegetable juice
  • Optional: Add 1-2 tsp. chlorella/spirulina to your water or juice

Note: Before you consider buying the author's Death to Diabetes book, try these meals for a couple weeks to see if they will help to lower your blood glucose.

Diagram: Super Meal Plate for Meal Planning

Diagram: Super Meal Plate for Meal Planning

Get Well Plan

Begin eating more healthy foods to help lower your blood sugar and provide more effective management of your Type 2 diabetes.


Just as important, stop eating the processed foods that spike your blood sugar, rob your body of key nutrients and cause harm to your body.


Get one or more of the author's following books to help you:

-- Cleanse and Detox book

-- Raw Juicing & Green Smoothies book

-- Diabetes Book


These books will help you to lower your blood sugar and better manage your diabetes.

Diagram: Super Meal Plate for Meal Planning

Diagram: Super Meal Plate for Meal Planning