The meal plan you decide to use is THE single most important factor in winning the war with diabetes. This diabetes meal plan has worked for everyone who has followed it, it can work for you. This post includes:
- successful diabetes meal plan and diabetic food chart
- list of low carb foods to eat and what to avoid
- link to a sample diabetic menu
Other factors including exercise, stress reduction, supplements and drugs (if needed) are all important in successfully managing diabetes. However the number one factor is what you consume.
In February 2009, I was obese, chronically sick and diagnosed with diabetes, taking 4 insulin shots and drugs just to survive! Today I have normal blood sugar readings for non-diabetics and I am drug and insulin FREE!
My Diabetes Meal Plan
Since August 2009, I typically stay below 30 grams per day, usually in the 10-15 grams of total carbohydrates per day. By the way, this low carb diabetes meal plan is not just for Diabetics, I suggest anyone who suffers from a disease or illness try it for 30 days.
Successfully living with diabetes is all about “rationing” carbs, obviously if your insulin production is reduced and you require insulin or diabetes drugs, this makes the equation more complicated.
What to AVOID
- Sugar – This includes soft drinks, fruit juices, cookies, cakes, etc.
- Starch – Both potatoes and rice are high in starches which means they are high in carbohydrates. As a diabetic I strongly suggest staying below 30 grams of total carbohydrates daily. Do you really want to exceed that limit with one (1) potato or a cup of rice? Plus, make no mistake, eating 30 grams of carbohydrate at once will cause your BG to spike.
- Grains – Especially rice and wheat in ANY form including flour, pasta, breads, crackers, cakes etc
- Cereals – grains were mentioned above to but I felt the need to stress this. No Cereals! This includes anything that comes in a box. Avoid it. It’s high carb and most are glutenous, sugary junk food.
- Legumes – including beans and peanuts. Peanuts are technically a legume and not a nut.
- Milk – Avoid all milk. It’s high carb, 11-14 grams of carbohydrates per cup and that’s just the non-sweetened, non-flavored varieties.
- High carb fruits – especially bananas, apples, pineapple, oranges, etc.
- High carb vegetables – Including corn, beans, potatoes (white and sweet), yams, etc.
- Reduced fat – Why? typically they are reducing natural fats AND they usually add sugar to compensation.
Eat When Hungry
When not hungry, don’t eat.
- Meats – beef, pork, fish, poultry, eggs, etc. Organ Meats are particularly high in nutritional value.
- Veggies – low carb, leafy green veggies are best but also cauliflower, broccoli, green peppers, celery, asparagus, etc.
- Fat – Coconut Oil, Butter (I prefer salted butter) are my favorites. Also rendered fats including lard, tallow and schmaltz (chicken fat).
- Drinks – water, tea and coffee unsweetened. I do use coconut oil and butter in my coffee, occasionally cream.
- Condiments/Spices – Slap Ya Mama, Louisiana Hot Sauce, Salt, Tabasco, Black and Red Pepper and mustard. As with everything, check the ingredients.
Occasionally I will Consume….
- Wine – once a week or two I will drink wine. Always a dry red and usually a Merlot or Cabernet Sauvignion. For me, occasional alcohol and diabetes is ok, I know others who use it sparingly as well.
- Bone Broth
- Vinegar – apple cider on salads or greens.
- Cheese – typically I will add cheese to my LC Caulicrust pizza or my LC Primal Chili, but I do try to limit.
- Extra Virgin Olive Oil – on salads or slaw but also for low to medium temperature cooking.
- Nuts – walnuts, pecans, cashews, etc. Just an ounce or a handful a day.
- Low Carb Fruits but not daily, blueberries, blackberries, raspberries and avocados of course. :)
Note: Sweeteners are okay during a brief transitional period but you need to wean off them if you want to truly break the sugar and grain addictions. Breaking the addiction to carbohydrates is more difficult if you continue to eat sweeteners, artificial or not.
That’s it, that is my diabetes meal plan. The same diabetes meal plan I have been following for almost 7 years and still thriving.
You can click on this link and it will take you to a listing of my diabetic recipes.
Diabetic Food Chart
Below is my diabetic food chart, here is an article where I go into greater detail.
If your blood sugars are elevated and you can not achieve my numbers while following the diabetes meal plan above…
* I recommend that ALL Diabetics who are NEW to a low carb diabetes meal plan, reduce carbs to 30g per day level until their blood Glucose adjusts. This is also in line with the recommendations of Dr. Bernstein.
** While eating a low carb diabetes meal plan — monitor your blood glucose carefully and reduce medications appropriately to prevent lows. I eliminated my Diabetes Drugs and Insulin when my Overnight Fasting Blood Glucose levels were consistently in the 70-90 range.