What’s the best diet for diabetics? Well, the answer is that diets don’t actually work, and instead you should be focusing on creating a healthy lifestyle including a healthy dietary change and getting some gentle daily exercise.
Many people go on diets to lose weight and to better manage and even reverse their diabetes. But diets as we know them like a low-calorie diet, low fat diet, and even low carbohydrate diet don’t work. Yes, low carbohydrates are the way but it should´t be a diet that you do for a period but should rather be a lasting dietary change that includes foods for diabetics.
Healthy living for Diabetics – creating a lasting dietary change and getting gentle daily exercise
What is healthy living for diabetics? Well, it means living and consuming food in a way that you don’t spike your blood sugar level. And even worse, your insulin level.
This means your diet should contain natural whole foods such as salad, vegetables, apples, berries, fruits, nuts and seeds and just little meat. These foods are also called one ingredient foods because they only contain one ingredient. For example an apple, is an apple and doesn’t contain other ingredients than the apple. There are no added ingredients, they are not processed but is in its entirety totally natural.
These types of food are the key to healthy living for diabetics, and should be included in a healthy and lasting dietary change. Also, de-stressing and getting daily exercise is important.
So your meals should be built up mostly around salad and vegetables, fruits berries, nuts and seeds, and then add proteins in moderation as desired. The reason proteins need to be in moderation is that you need to go easy on animal fat, which is a cause of type 2 diabetes.
It is also important to exercise on a regular basis – low intensity walking is one of the best exercise forms when you have type 2 diabetes as it will help you to de-stress and thereby lower your blood sugar and insulin levels. Learn more here.
Use the Glycemic Index and the Insulin Index
In creating a healthy lifestyle and a lasting and healthy dietary change it is a good idea to use both the Glycemic Index (GI) and the Insulin Index (II) to discover healthy foods for diabetics.
These are foods that won’t raise your blood sugar and insulin levels so high. (Type 2 diabetes is caused by a high insulin level over a prolonged period. Read more about that here). So it’s important to eat low glycemic foods. And foods with a low insulin pct according to the Insulin Index.
The Glycemic Index show a list of food and how much they will raise your blood sugar if you consume them. And the Insulin Index show a list of proteins that won’t raise your insulin levels so high. Most people know about the glycemic index, and virtually none know about the Insulin Index simply because in diabetes treatment today the insulin level is not in focus. All treatment as you probably know is through medication and insulin index which don’t actually cure diabetes but only, and that is also important, subdue the high blood sugar for a while until more medication is needed.
Food to eat and food to avoid – add complex carbohydrates and avoid the simple ones
In a healthy dietary change for diabetes you will want to cut drastically back on refined carbohydrates like sweets, cakes, cookies, bisquits, candy etc. Basically everything that contains too much sugar.
Here is a list of what foods are good for diabetics and which you should avoid.
Mostly dark green leafy vegetables and bright-colored vegetables such as
– mustard greens
– collard greens
– spinach, rich in vitamins A, C, and K, good source of folate and iron.
– arugula, rich in vitamins A and C, good source of calcium and fiber.
– broccoli, good source of vitamins A, C, and K, contains fiber and folate.
– Swiss chard, good source of potassium and iron.
– iceberg lettuce
– arugula, rich in vitamins A and C, good source of calcium and fiber
are but a few examples of lettuce commonly used in salads and sandwiches.
Bright colored vegetables
Fruits and berries
Apples, pears, bananas, mango etc.
Blackberries, blueberries, strawberries, raspberries.
Proteins (lean cuts in moderation, 1 serving per day)
Healthy fats (in moderation)
– extra virgin olive oil
– flax seed oil
– hemp oil
– omega 3 from plants
– pure mineral water
– lemon water, 1 glass of water
– coffee, both regular coffee and decaffeinated
– all beverages without sugar
– almond milk
– soy milk (only non GMO)
Avoid processed foods and fats
Processed foods are foods that have been changed from their natural state for safety reasons or convenience. They have been either frozen, canned, dried, hydrogenated, or pasteurized.
Most contain added salt, sugar and unhealthy fats which should be avoided.
They also contain mono sodium glutamate (MSG) which is used to enhance flavor in lower quality products so it tastes better.
This are the ingredient that makes snacking addictive. It also raises the insulin level by up to 300 percent. So you want to avoid all food with MSG.
Another name for MSG is modified food starch.
Avoid sugar in all its forms; candy, soda, raw sugar, brown sugar, golden sugar and the like. Avoid all food labels that end in “ose” like fructose, dextrose and more, as these foods contain hidden sugars. Please note that fructose in its natural form in fruits is healthy.
Avoid white flour; white bread, white pasta, cakes, cookies, biscuits, buns and pastries.
Drink only 1 to 2 glasses. Too much alcohol destroys your liver. You want to keep your liver as healthy as possible for optimal metabolism.
Drugs and antibiotics kill the good gut bacteria in the intestines, affect the metabolism and are a contributing factor to Insulin Resistance and Type 2 Diabetes.
Such as chips containing MSG. ·
Such as microwave meals or ready-to-eat meals
Such as milk or soft drinks
Processed meat are meats that have been smoked, cured or salted or contain added preservatives.
Most contain unhealthy fats (trans fats) and should be avoided.
Examples of processed meats are
– cheap supermarket meats
– hot dogs
– fast food
Foods are processed to make them look better, taste better, and prolong their shelf life.
Avoid eating meat together with salad dressing containing sugar like fast food burgers and barbecue meals, as this will raise your insulin level up to 300 percent.
Liver Cleanings are Important in a Healthy Lifestyle for Diabetics
When you have type 2 diabetes you also naturally have a non-alcoholic fatty liver due to the excess fat mainly from refined carbohydrates.
A fatty liver means that it is clogged with fats and therefore cannot metabolize optimally. In essence, it too is insulin resistant and you will want to cleanse it for optimal metabolism.
The liver are the #1 blood sugar regulating gland, before the pancreas, and it is very important that you cleanse it in order to have good blood sugar levels.
The best diet for diabetics is not an actually a diet but a healthy and lasting dietary change that will lower your insulin level and cleanse your liver.
This can be accomplished through eating mainly one.ingredient foods also known as natural whole foods such as salad, vegetables, fruits and berries and nuts and seeds. Basically just unprocessed natural food. And little meat as the fat from meats contribute to type 2 diabetes.
Use the Glycemic Index and the Insulil Index to determine food that doesn’t spike your blood sugar level and your insulin level.
Also does daily liver cleansing, and getting some daily exercise. Low intensity walking for 1 hour per. day is recommended.