This new and effective approach to diabetes is remarkably simple. Here are four simple steps to managing your blood sugar (and weight, blood pressure, and cholesterol) with diet.
1. Begin a Vegan Diet: Avoid Animal Products
Animal products contain fat, especially saturated fat, which is linked to heart disease, insulin resistance, and certain forms of cancer. These products also contain cholesterol and, of course, animal protein. It may surprise you to learn that diets high in animal protein can aggravate kidney problems and calcium losses. Animal products never provide fiber or healthful carbohydrates. A vegan diet is one that contains no animal products at all. So, you’ll want to avoid red meat, poultry, fish, dairy products, and eggs.
2. Avoid Added Vegetable Oils and Other High-Fat Foods
You will want to avoid processed fats. All fats and oils are highly concentrated in calories. A gram of any fat or oil contains nine calories, compared with only four calories for a gram of carbohydrate. Avoid foods fried in oil and oily toppings. Instead of using oils, enjoy eating whole olives, avocados, nuts, seeds and nut butters.
3. Favor Foods with a Low Glycemic Index
The glycemic index identifies foods that increase blood sugar rapidly. This handy tool allows you to favor foods that have much less effect on blood sugar. High-glycemic-index foods include sugar itself, white potatoes, most wheat flour products, and most cold cereals and all processed, refined foods.
4. Go High Fiber
Aim for 40 grams of fiber a day, but start slowly. Load up on beans, vegetables, and fruits. Choose whole grains (try barley, oats, quinoa, millet, whole-wheat pasta, etc.). Aim for at least 3 grams per serving on food labels and at least 10 grams per meal.
To put these guidelines to work, focus on the New Four Food Groups. Choose unlimited amounts of grains, legumes, fruits, and vegetables.
Cheryl Farley Wellness wants to support your effort to live a life free from the devastating effects of type 2 diabetes.
This article, from the PCRM, has been adapted to fit the Cheryl Farley Wellness Program.