This is a very general set of guidelines based on more and more research that is coming out stating our need to get rid of sugar to combat a whole range of diseases including metabolic syndrome of which diabetes and heart disease are associated with.
I have a lot to say about this topic elsewhere so the purpose of this outline is not to be complete but to give you a very simple list of things you can do now to combat the deadly diabetic epidemic that is spreading throughout the countries influenced by the modern western diet.
- Anything made of processed corn.. i.e. High Fructose Corn Syrup, Corn meal, Corn oils, corn chips etc.
- All sodas and fruit juices (loaded with sugar - about 30% or more may be converted to fat)
- Processed foods (man made i.e. tins and packaged goods with ingredients you cannot understand)
- Table sugar and anything made with fructose, remove low fibre/sugar foods i.e. cakes, sweets etc
- Bread, pasta, rice, potatoes to 1/4 of your plate (fill plate up with 1/2 plate salad/veg; 1/4 protein)
- Sugary items (fruits eater whole are okay)
- grass-fed organic beef
- shrimp, salmon, other fish
- lentils, black beans, pinto beans, red beans, soybeans etc (not baked beans i.e. added sugar)
- black beans,
- wild rice,
- walnuts, cashews, natural peanut butter,
- VEG: i.e. broccoli, cauliflower, spinach, lettuce, onion, avocado, tomato, red pepper, spinach, asparagus, peas, green beans, sauerkraut, (keep corn, carrots, any root veg to a minimum)
- tomatoes in all forms but if puree etc preferably sold in glass containers (not tins, plastic, cardboard)
- FRUIT (in small amounts) fruit i.e. apple, pomegranate, goji berries, oranges, berries etc
- herbs and spices
- olive oil, coconut oil (good for cooking), walnut oil, avocado oil, hemp oil
- green tea, black tea, fruit teas, coffee
- butter, cream, cheese (if you are not losing weight these should be reduced)
- dark chocolate.(more than 80% cocoa)
- red wine.
- almond milk, oat milk, coconut milk (good to replace cream)
- 8-12 GLASSES of Mineral WATER.(sparking or still)
EXAMPLES of meals:
Scrambled eggs, tomatoes and grain toast
Black beans and mixed vegetables
Whole grain crackers (check for bad ingredients), cheese, tomatoes
Tomato on grain bread i.e. rye toasted and sprinkled with herbs and Parmesan cheese
Chicken thigh, wild rice and mixed vegetables
Salad with chicken and walnuts on top
Sweet potato with oil or butter and mixed veg
Grass-fed organic beef, beans or lentils and mixed vegetables
Spinach salad with nuts, seeds, tuna
Plate of vegetables with a meat or fish on top
ALCOHOL (if you choose to have it) 1 glass red wine
If you choose convenience food and ready meals, check the label to access added ingredients to know what you are eating! Fast food restaurants can have some good choices but you usually do not know much about the quality of the foods. Fast food chains like McDonalds can offer some good choices these days and if you choose salads, beware of the added bread and dressings as they can ruin an otherwise good option. SMALL AMOUNTS of problem foods will not necessarily harm - it is the over consumption of a poor diet rich in sugars and consuming disproportionately high glycaemic foods without fibre and protein that will cause problems.
WANT RECIPES: (good recipe books include - I like the recipes in the south beach diet. Others include low sugar diet books, Glycaemic Index (slow carb) books
10 Food TIPS To Help You Combat Diabetes:
- eat only when hungry.. get used to waiting first, drink some water and then see how you feel
- eat more fat and protein to avoid being hungry (fat and protein will not raise blood sugar)
- do not focus on less fat consumption (just don't mix it with sugary or starchy items unless high fibre)
- Aim to keep your total sugar intake (read the labels) to less than 100 grams/400 calories
- if you cut out sodas, cakes, sugar items, table sugar, fructose ingredient foods you cannot go far wrong.
- gradually increase your fibre intake with high fibre foods i.e. legumes, grains (not wheat), vegetables
- any sweet cravings with go away after the first few days providing you are otherwise eating enough food.
- try to eat a protein with every meal and don't be too concerned with fat (fat is not your enemy, sugar is).
- want to increase your intake of fibre without extra carbs …but don't know how… eat brown & green foods, vegetables and fruits (not juice)
- have one day a week when you can eat anything you want.. save your cravings for this
What plays big parts in lowering the release of insulin:
- Exercise (increases the use of glucose in the muscles thus reducing insulin)
- Fibre (lentils have a very powerful effect that lasts long after it is eaten)
- Removing sugar / processed corn (check labels, and avoid sugars consumed with low fibre)
- Intermittent fasting
On another note, do whatever you can to REMOVE BAD STRESS and guilt or anger from your daily thoughts. (more about that later).