Below I have listed the protocol that I have developed for my diabetic people. These foods will keep their sugar stable and them feeling good. The place to begin is with understanding what food to eat: all of the time, sometimes and which to greatly limit. We are going to avoid processed foods and focus on making our own nutrient dense, tasty cuisine. Please chose organic if possible, this is the most nutritious choice. This journey will be fun and creative, so let the adventuring begin! The goal is eating for life so let’s make it healthy and delicious.
I am going to focus on solutions that are mostly vegan with occasional egg or fish. I believe this diet is best for enhancing a stable sugar situation. I realize many other thinkers feel that using a great amount of animal products is important for a healthy diet. Please choose what works best for you.
Eat these all the time – health enhancing – glycemic index 0-45
Vegetable: all except those listed in the next two sections.
Beans: all beans except green lentils, split peas
Nuts: all raw nuts,coconut, and single ingredient nut butters
Fruits: cherries, grapefruit, prunes, all berries, apples, peaches, limes, lemons
Grains: oat groats, freekeh, pearled barley, wild rice, rye
Sweetener: stevia, yacon syrup, monk fruit, above fruit blended
Eat two times a week only, pick one per day – not health enhancing, small amount OK – glycemic index 45-90
Vegetables: corn, beets, yellow squash, turnips
Beans: green lentils, split peas
Fruit: kiwi, figs, cantaloupe and melons, pineapples, mangoes, bananas, papaya, raisins, fresh apricots, grapes, dates
Grains: popcorn, quinoa, buckwheat, bulgur, spelt, pumpernickel bread, crispbread, brown rice, oatmeal
Sweetener: honey, agave
Try to avoid – glycemic index of over 90
Vegetables: parsnips, yucca, sweet and white potato
Grains: processed grains such as white rice, wheat in the form of pasta, white bread
General: fried food, meat, dairy, alcohol, coffee, processed foods, fast food, all sodas
Sweetener: sugar and processed sweeteners, also any zero or no-calorie sweetener
Tips for cheaters
Yes, I know you cheat! We all do. First try to prevent it, then do damage control.
1. Before you eat anything, drink 2 large glasses of quality water. Adding lime can help. We often crave when we are thirsty or dehydrated.
2. When I want to go crazy I try to talk myself out of my bad choice.
3. If that does not work and I really want the food, I make myself a healthy copy. We will be covering those in the months to come.
4. If I can’t convince myself,or make a healthy substitute I do one of the below;
- Eat the bad food but follow it with a healthy choice, such as a great salad after an unhealthy entrée.
- Take a long walk after you eat or find a way to exercise.
- Take a pro-biotic for better digestion.
- Fast the next day until you feel hungry again.
- Take a big tablespoon of turmeric in water to help with inflammation.
Thanks for reading
That is a little summary of my diabetic protocols. We will focus and clarify specific issues in the weeks to come.