Diabetic Diet Food List: Managing the Meal Plan

Living with Diabetes is no longer an uncommon problem. More than 300 million are affected by the ailment worldwide. Many under the guise that their body is functioning normally as they have not been diagnosed. This is even more reason for everyone to do just a little bit more to make sure their body is healthy and thriving.

These issues are not nearly as destructive if we practice a bit more moderation. Alteration of the diet can effectively combat many wide spread diseases including diabetes. Lowering your blood sugar level naturally is incredibly simple although it is hard work.

The Diabetic Diet Food List I am presenting you with today will hopefully play a large role in managing your blood sugar level. I will also encourage all that are using this plan to manage your symptoms to do a few more things to assist you in maintaining lower blood sugar levels.

 

Processed Foods

I like to start with items that should be avoided. Processed food, Fast Food, Artificial flavoring, bleached grains, fried items, pickled foods, artificial fruit juice and juice drinks, canned foods etc should all be avoided at all cost. I repeat, you do not want these in your diet.

I will list a series of examples but understand that everything that falls in the categories I listed should be avoided. There may be exceptions to the rule but for the sake of your health we will avoid them all.

  1. White Rice
  2. White Flour
  3. Enriched Grains
  4. Bleached Grains
  5. Cereal that are not solely whole grain
  6. Canned veggies
  7. Canned fruit
  8. Canned soup
  9. Sweetened apple sauce
  10. Red Meat
  11. Pork
  12. Chewy Bars, Cheez Its, (other processed snacks)
  13. Pickles
  14. Gatorade, Powerade, Vitamin water etc
  15. Jam/Jelly/Fruit Preserves
  16. French Fries (Fried Anything)
  17. Chips
  18. Dairy

I know this list is fairly redundant but I felt it was necessary to list some items that people generally think don’t fall within the categories already discussed. From experiences of training people with diabetes 1-18 were the most common.

I want everyone to understand, this is your life we are talking about. Lets not take any shortcuts and do everything right the first time. There are no loop holes, just right and wrong.

Grains/Starches

This will give your body necessary carbs while also making you feel full. However, you will attain the majority of your carbs from the vegetables. You will eat this group in very limited amounts. Around 2-3 times a week, lower if you are ok with that.

  1. Baked Red/White/Purple/Gold Potatoes
  2. Baked Sweet Potatoes
  3. Whole Grain Granola
  4. Whole Grain Cereal Mix
  5. Wild Rice
  6. Brown Rice
  7. Whole Oats (No instant)
  8. Quinoa
  9. Millet
  10. Amaranth
  11. Bulgar
  12. Wheat Berry

 

Vegetables

You will get healthy carbs from this group, which is why grains are no longer an important group for your diet, as well as incredible amounts of fiber, chromium and magnesium, all which have a positive impact on your management of diabetes. Eat this group daily around 5 servings (Serving is 1 cup)

  1. Broccoli (Chromium Rich)
  2. Green Bean (Chromium Rich)
  3. Romaine Lettuce (Chromium Rich)
  4. Spinach
  5. Collard Green
  6. Kale
  7. Mustard Green
  8. Turnip Green
  9. Arugula
  10. Asparagus 🙂
  11. Beets
  12. Carrots (Rainbow)
  13. Radish
  14. Eggplant
  15. Cucumber
  16. Bell Peppers
  17. Pepper Variety
  18. Squash
  19. Zucchini
  20. Brussels Sprouts

Regarding this list you will want to eat at least 1 chromium rich veggie daily (1-3) and another 2 dark greens (1-10) daily, along with 2 items from 11-20. At least 5 total. This will assure you are getting the necessary vitamins and minerals from this group to assist your body in its battle with diabetes.

 

Fruits

This is another category that will give you a plethora of vitamins, minerals, fiber and good carbohydrates. You will eat less of this group then the vegetables as they are higher and sugar and carbs

  1. Avocado
  2. Tomato
  3. Blueberry
  4. Bilberry
  5. Strawberry
  6. Raspberry
  7. Blackberry
  8. Banana
  9. Apricot
  10. Cherry
  11. Peaches
  12. Apple
  13. Orange
  14. Pear
  15. Kiwi

You will want 2 servings daily out of (1-10) 3 times a week you can add one more serving from (11-15). Variety is key for an assortment of nutrients. Be sure to try everything on the list at least once instead of sticking to 1 or 2 fruits.

Proteins

This list will cover a wide range of different proteins available for you. As with everything else you will want to try the variety but I will ask you incorporate some of the food groups daily. I would like to reiterate you are staying away from red meat and pork all together.

Animal Protein

I am adding this category for those who will not give up meat. These options are high in protein and have great fatty acids which will be fantastic for your system. The fish listed will be good for cardiovascular health however if you can do without them I would suggest you do so. Also please remember, no fried anything. 2 times a week if you truly need to, it would be better to enjoy once a week as a cheat day.

  1. Trout
  2. Tilapia
  3. Salmon
  4. Shrimp
  5. Shellfish
  6. Skinless Chicken Breast

Legume/Beans

These are going to be a staple in your diet. Eaten a at least twice every day. They will help maintain better glycemic control while lowering the risk of heart disease. This will be your new protein, bringing in around 35-45 grams per serving (1 cup uncooked). The best part about legumes are they are incredibly filling complex and nutrient dense.

Legumes will make or break your success maintaining your health with diabetes.

  1. Chickpea
  2. Soy Bean
  3. Kidney Bean
  4. Red Kidney Bean
  5. Black Bean
  6. Navy Bean
  7. White Bean
  8. Lima Bean
  9. Pinto Bean
  10. Black-Eyed Pea

This will be the largest part of your diet outside of vegetables.

Nuts and Seeds

These help post meal blood glucose and insulin levels (as well as fasting). They also assist with weight loss and have great fiber levels. Be sure not to over indulge, it seems to be a common problem with this group. One to two servings (1/2 cup) daily is the maximum.

  1. Unsweetened Nut Butter
  2. Walnuts
  3. Peanuts
  4. Almonds
  5. Pistachios
  6. Flax Seeds (Powdered)
  7. Chia Seeds
  8. Pumpkin Seeds
  9. Sunflower Seeds (Unsalted and Unflavored)
  10. Hemp Seeds

Eat walnuts as often as possible. They have the best effects and protect against oxidative stress if eaten regularly (3-4 times a week), but everything in the above list is perfect for you.

 

Plant Protein

This is for those of you that are missing the taste of animal meat but actually want the boosted nutrients of plants. Tofu can be cooked a wide variety of ways, but its best feature is being able to absorb flavor well. It can be seasoned to taste like meat, although the texture is different. You can also use soy crumbles, which is similar to a ground beef when cooked and seasoned. Very high in protein and nutrients.

  1. Tofu
  2. Soy Crumble

 

Dairy

You will not be eating dairy in any form. I will list some alternatives for you if your feeling nostalgic, but dairy is doing nothing positive for you. These are some options if you get the a craving you cant stop. Other than that dairy is restricted.

  1. Nut Milk (Almond, Cashew, Walnut etc)
  2. Coconut Yogurt
  3. Coconut Milk
  4. Daiya (Shredded Vegan Cheese)

 

Oils

These will be used for cooking, sauces, vinaigrettes etc. These are heart friendly, flowing with good fatty acids and antioxidants.

  1. Walnut Oil
  2. Olive Oil
  3. Rice Bran Oil
  4. Sesame Oil
  5. Avocado Oil
  6. Coconut Oil
  7. Canola Oil

Vinegar

This will be used to help lower your blood sugar levels while also improving insulin sensitivity. 1 tablespoon is a serving and you will want to take a few servings daily. For exact instructions please take a look at my Apple Cider Vinegar How To

Managing Your Meal Plan

After receiving your diabetic diet food list you have the perfect guide to managing your symptoms naturally. But you should also understand that diet alone may not do it. Be sure to drink plenty of water, around 75% of your body weight in ounces daily. Staying hydrated helps your kidneys flush out excess blood sugar through your urine.

You also want to exercise daily if you can. I’m not asking you to start training for marathons but getting into the habit of exercise will go a long way. Start small if you have to, but your health is so important and exercise will help you maintain it.

With added exercise and the change in diet will come weight loss, which will increase insulin sensitivity and allow your muscles to absorb sugars from your blood.

Take a tablespoon of raw apple cider vinegar daily (not distilled, you want the real deal with the mother in it). This will improve insulin sensitivity if done regularly.

Another big thing is portion control. Only eat until you are satisfied not until you are full. You want your stomach to get smaller over time and require less to satisfy you. This will also help increase your metabolism and in turn weight loss. Eat less more often. Keep a record of meals if necessary.

Lastly, get as much sleep as possible and try not to stress the small things. You are alive, you are focusing on your health and in turn your happiness. No matter what else is going on in your life you always have those things. The only thing you can control in this world is your actions. Make sure you choose wisely and do stress about the things you cant control (everything else)

Be healthy and Be Happy.

As Always, It was a pleasure.

Stan- Founder Asparagus Tips

 

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