Here is a TRUE Diabetic Nutrition Chart designed to help those with diabetes control their blood sugar. This food pyramid along with free Diabetic Dietary Guidelines will help you improve your health. Please continue to read for more information on how to use these Diabetic Dietary Guidelines.
Do you know that many other Diabetic Diet Charts, even the one found on the American Diabetes Association (ADA) website is far too high in carbohydrates, starches and hydrogenated vegetable oils? Do you know this will cause most diabetics to require an ever increasing amount of drugs and insulin?
How do I know this?
- I am a diabetic who lost 78 pounds and weaned myself off of four insulin shots and other drugs for Diabetes, Hypertension and High Cholesterol.
- I have helped MANY Diabetics reduce their drugs and insulin usage by following the exact same Diabetic Nutrition Chart you see above.
YOU CAN REDUCE DRUGS AND INSULIN TOO!
Successful Diabetes Management is very simple… but it is NOT always easy.
Follow these Diabetic Dietary Guidelines for improving health and reducing or eliminating dependence on drugs:
- Follow this Diabetic Nutrition Chart (I also follow a low inflammatory meal plan – more to come on this).
- Exercise: This can be based on your current level of fitness and by following the Diabetic Diet Chart above; you will find yourself able to do more than you thought you could. Remember, you do not need to exercise for hours a day IF you workout smart.
There are no short cuts and no quick fixes. I sell no lotions, potions nor pills. I give you solid evidence that has helped many diabetics improve their health and vitality.
Details Behind the Diabetic Nutrition Chart
Since August 2009, I have consumed less than 50 grams of carbs per day, and typically I stay below 30 grams per day. However over the past six months, I have been consuming only 15 to 25 grams of carbohydrates per day while exercising ALMOST every day.
What to AVOID
Sugar – includes soft drinks, fruit juices, fructose, sucrose, agave and the obvious cookies, cakes, etc. Read more – here
Starch – both potatoes and rice are high in starches; which means they are high in carbs. Do you really want to use your daily carb allowance (30 – 50 grams) on one potato? or exceed 30g on 1 cup of rice? …not including the condiments you put on, in, or around it to make it palatable. Plus… make no mistake eating 30g of carbohydrate at once will cause your blood glucose to spike. Successfully living with diabetes (especially Type II) is all about “rationing” carbs.
Trans fats, hydrogenated oils - including corn and vegetable oils. Ditch the canola oil and bring back the real butter!
- Cereals – All kinds.
Legumes – including beans and peanuts
(peanuts are technically a legume and not a nut).
- High Carb Fruits - especially bananas and pineapple.
High Carb Vegetables – avoid potatoes.
Reduced Fat Anything – why? typically they are reducing natural fats AND adding sugar to compensate.
You may be wondering what’s left after that big list of no-no’s, but believe me, there’s plenty. You can eat a satisfying daily diet on these Diabetic Dietary Guidelines.
What You Can Eat Every Day (I do!)
Please follow this simple rule: “Eat when hungry and when not hungry, don’t eat”.
- Meats – beef, pork, fish, shrimp, poultry, eggs, etc. Organ Meats are particularly high in nutritional value.
- Vegetables Low In Carbohydrates – such as greens, cauliflower, broccoli, green peppers, celery, asparagus, cabbage, mushrooms and more. Learn more about growing your own food and gain the stress relief that comes from gardening.
(Complete list coming soon).
- Fat – Coconut Oil, Butter, Rendered Fat (such as bacon grease or lard).
- Drinks – water, unsweetened tea and coffee with heavy cream, butter or coconut oil only – Do NOT use non-dairy liquid or powdered creamer.
- Condiments/Spices – Tony Chachere’s, Tabasco, Texas Pete (1 g per serving), Black and Red Pepper, Paprika, Cumin
- Vinegar – apple cider on salads or greens.
- Cheese – typically I will add cheese to my low carb Cauli-crust pizza or my low carb Primal Chili, but I do try to limit it.
- EVOO – Extra Virgin Olive Oil, on salads or slaw but also for low to medium temperature cooking.
- Nuts – walnuts, pecans, cashews, almonds, etc. (except peanuts)
- Low Carb Fruits – not daily and in small portions…. avocado and tomato.
- Stevia and Artificial Sweeteners are okay during the transitional period but not for long term usage. You want to break the addiction to carbohydrates and that is more difficult if you continue to use artificial sweeteners. This is true for Diet Sodas as well! There are many anecdotal tales of people having blood glucose spikes after consuming diet soda, even though it technically does not contain sugar. This stuff is loaded with chemicals and preservatives and questionable ingredients – for your health, stay away!
- Alcohol – Wine – once a month I will drink wine, always red and usually a Merlot or Cabernet Sauvignon. For me
an occasional glass of wine with my diabetes is ok. (I know others who use
it sparingly as well).
You can click on this link and it will take you to a listing of my
Diabetic Recipes which fall within the guidelines of the Diabetic Nutrition Chart above.
Do you need “hands on” support to transition to
this Diabetic Nutrition Chart? Click Here. I can help you. I will support you as I have many others.
* I recommend that ALL Diabetics who are NEW to a low carb meal plan, reduce carbs to a 30g per day level until their Blood Glucose adjusts. This is in-line with the recommendations of Dr. Bernstein.
** While eating a low carb meal plan, please 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.
*** I am NOT a Doctor, Dietitian nor Nutritionist. If my example or suggestions conflict with your
Doctor’s advice, please consult them and read last caveat below.
**** IF YOUR DOCTOR does NOT support a low carb Diabetes Management Plan; FIND ONE WHO DOES. If you are having difficulty locating a “Low Carb” Doctor or have questions? Email me HERE.
Here is my Diabetes Warrior Info:
My Diabetes Meal Plan ( a true diabetes diet, not like most of those promoted by American Diabetes Association)