Tag Archives: diet






Diabetes Diet Part 6: Breakfast and snacks

Look up recipes for each of those items except the last one.

  1. Knife and fork burrito
  2. Grapes and grahams
  3. Fruits and nut yogurt
  4. Cereal nut mix
  5. Pear and cheese
  6. Tuna salad crisps
  7. Tomato-Avocado Open-Face Sandwich
  8. Bananas and chocolate
  9. Guacamole and veggies
  10. Mini pizza
  11. Ham and Pineapple
  12. Rye Crisps with cucumber topping
  13. Strawberries and fruit dip
  14. Apple

Diabetes Diet Part 5: Foods you should avoid

  1. Sugary foods: sweets, desserts, and soda (not diet) lack nutritional value and cause a spike in blood sugar levels. Instead, eat some delicious fruits such as berries, pears, apples, and oranges. They’ll give you plenty of fibers that will slow down the absorption of glucose. However, fruit also has sugar. Eat it in moderation.
  2. Fruit juices: they have sugar. Avoid drinking them even if they are labeled 100 percent fruit juice. Some fruit juices have vitamins and minerals to make them seem like a healthy choice. However, they could cause high glucose levels. Drink them only when you have hypoglycemia.
  3. Dried fruits: contain many nutrients and fiber, the dehydrated process used in their production can cause the natural sugars in the fruits to get super-concentrated. So, while snacking on dried apricots or raisins is better than cookie, don’t forget that it may  spike up your levels. They also have sugar.
  4. White Bread, Rice, and Flour: causes of high glucose levels
  5. Full-Fat Dairy products: they raise your cholesterol levels and increase your risk of cardiac complications. These saturated fats can worsen the resistance of the body cells to insulin meaning the insulin produced in the pancreas or taken as an injection will be less effective in controlling your levels. Look for fat-free or low-fat products instead.
  6. Baked Goods and Packaged Snacks: pretzels, crackers, chips, doughnuts, cookies, and snack cakes have high amount of trans fats. Look for labels that list 0 grams of trans-fat.
  7. Fried Foods: French fries, potato chips, fried chicken, fried dough, etc. soak up tons of oil and are loaded with calories. Most of them are coated in breading first, thereby jacking up the calorie count even more. Overdoing on these greasy stuffs can cause blood-sugar chaos. Most of those foods are deep-fried in hydrogenated oils, which are laden with dangerous trans-fats. OR You can just take the skin off of fried chicken and eat the chicken parts.
  8. Alcohol: it can interfere with your levels and the action of your anti-diabetic drugs resulting in serious side effects. Consult your doctor to make sure whether it’s safe for you to drink alcohol and how much. I recommend one or two light beers or a one or two glasses of red or white wine
  9. Nachos: High in carbs and fats.
  10. Biscuits and Sausage Gravy: high in fats, calories, and sodium and mess up your levels
  11. Battered Fish Dinners: avoid stuff like that such as hush puppies, fries, and coleslaw. Instead, choose healthy cooking methods like roasting or baking and avoid those high-calorie sides.

Diabetes Diet Part 4: Herbs

  1. Onion: contains minieral chromium which produces powerful modifications in the way the carbs are metabolized in the body to ensure the blood glucose levels remain within normal limits.
  2. Indian Kino: used in certain parts of Asia as a natural treatment for diabetes. Stimulate the regeneration of pancreatic cells thereby boosting the production of insulin. Recommended for type 1 dibates patients in whom the pancreas is not able to secrete the required amount of insulin. A very good anti-diabetes herb for those who wish to rebuild their damaged pancreas to keep their blood sugar levels within normal limits. Take this herb several times a day over a period of 2-3 months to observe significant changes in blood sugar reports.
  3. Ginseng: a direct blood-sugar lowering effect and can be used to prevent sudden spikes after a heavy meal. Demonstrated to possess the ability to stimulate the release of insulin from the pancreatic cells and increase the number of insulin receptors.
  4. Bilberry: treatment of eye problems. Prevents the damage to the arteries supplying blood to the retinal nerve thereby preventing blindness and other eye-related complications. Also improves the sensory and motor functions of nerves in hands and legs, which are usually hampered due to diabetic neuropathy.
  5. Blueberry Leaves: possess powerful hypoglycemic properties that are beneficial to diabetics. Recommended to boil 8-10 leaves of Blueberry in 1 glass of water for about 10 minutes. Diabetics can strain this liquid and drink it. Doing this 2 times a day, for 3 months, can show a marked reduction in blood glucose levels.
  6. Collards: contains calcium, fiber, iron, vitamin A, vitamin C, and vitamin E. Also a good source of niacin. Helps reduce the levels and minimizes the threat of getting diabetes complications. Low glycemic index. No sugar spikes.
  7. Cinnamon: Causes a significant drop in fasting blood sugar. Also reduces triglycerides and cholesterol levels thereby preventing atherosclerosis, a condition which goes hand in hand with diabetes to cause dangerous consequences. Rich in chromium, a mineral which enhances the action of insulin. Also loaded with antioxidants that protect you from free radicals and lower bodily inflammations.
  8. Curry Leaves: a prevention herb. Lowers fasting and postprandial blood sugar by regulating the amount of sugar absorbed from the intestine. Can be used in day-to-day cooking for tempering and garnishing. Adds a great aroma and flavor to the food. Can even chew 5-6 raw curry leaves, twice a day, to keep your sugar levels in control.
  9. Dandelion: Roots stimulate the pancreas to produce more insulin. Possesses a chemical called inulin (not to be confused with Insulin), which helps the body control the blood sugar levels. Dandelion roots are also rich in vitamin A and vitamin C, which make it a desirable nutritious food for people with diabetes.
  10. Garlic: wonderful hypoglycemic properties that help lower blood sugar level. Eating just 2-4 raw cloves of garlic every day, first thing in the morning, can help in addressing neurological and blood related complications of diabetes. If you find the strong taste of garlic too harsh to chew, then you can just swallow the cloves with a glass of water. Can also be used for seasoning or tempering in regular cooking.
  11. Ginkgo Biloba: one of the oldest known anti-diabetic herbs. Powerful antioxidants in this herb help protect the body cells against free radicals. Ginkgo Biloba also increases the blood flow in the arteries and thus boosts the oxygen levels in various organs. Helps prevent the complications caused by lack of blood supply in the body.
  12. Mango Leaves: contain a component called Gallic Acid, which protects the beta cells in the pancreas whose function is to secret insulin. This enables the pancreas to produce more amounts of insulin so that an optimum control of blood sugar can be achieved.


Diabetes Diet Part 2: Dos and don’ts


  • Know the healthy cooking methods.
  • Mentally prepare yourself. Motivate yourself.
  • Stock up the spices and herbs.
  • Surround yourself with healthy choices.
  • Be selective about meat. Choose leaner cuts and lower-fat options like sirloin tip and round roasts. Stay away from higher-fat ground meats and rib roasts. Avoid the processed, high-sodium picks like deli meats and sausages. As for poultry, you would be better off if you buy and cook them skinless.
  • Drink water.




  • Blow off breakfast, lunch, or dinner! If you do that, you get hungrier later on. Skipping a meal is extremely dangerous. It can lead to hypoglycemia.
  • Go overboard. Skip the after-dinner treats or don’t add more to your diet.
  • Supersize portions. Start off with a smaller portion and eat only till you feel satisfied, not stuffed.
  • Cook multiple meals.
  • Fall for the multigrain trick. The term “multigrain” means more than one variety of grain. Look out for “whole” as in whole grains or whole wheat.
  • Drink sugar-sweetened soda. It spikes blood sugar levels.
  • Let sodium sneak in your food. When you buy canned foods, they have variable amounts of salt added to it. This can also affect your blood sugar level and blood pressure. Rinse them off. Make sure the salt is off.