Diet Guide & Principles
An increasing number of top medical doctors, nutritionists and scientists believe that through a simple diabetic diet, type-2 diabetes can become an entirely reversible dietary disorder. Jason Fung, M.D. says “Once you get the diagnosis, it’s a life sentence. But, it’s actually a great big lie. Type 2 diabetes is almost always reversible and this is almost ridiculously easy to prove.”
Since it is a dietary disorder, it figures that what you eat would play a huge role in this reversal. Yes, calories are important to the extent that if you burn up far less than what you consume, you will put on weight and worsen insulin resistance. But to imagine a slice of bread and an egg are the same just because they contain the same number of calories is one of those diabetes myths that has run out of favor with almost every medical expert. The slice of bread will certainly leave you far worse with your diabetes than the egg will because of how these two foods behave inside your body.
Based on this principle, while our healthy recipes do give indicative calories, we believe that that’s not the most important aspect to focus on. What’s most important are 3 key principles. Figure these out and you will be able to figure out your own diet and what works best for you, to help you reverse your Type 2 Diabetes.
A type 2 diabetes meal plan requires you to stay away from refined sugars. Sugar from foods and drinks such as confectionery, soda, flavored milk, fruit juices, biscuits and cakes enters the bloodstream rapidly and causes extreme elevations in blood glucose. If you need a sweetener you can try stevia or a small amount of raw honey.
Especially avoid gluten-containing grains and white wheat flour products such as bread, bagels, pretzels, cereals and crackers. All grains break down into sugars and have the potential to severely spike blood glucose. The gluten in these foods causes the gut to become inflamed and can have an effect on hormones that regulate blood glucose.
By removing all grains initially, you are steering your diet toward the foods that won’t spike blood glucose – proteins, fats and high-fiber foods. Whole grains can be slowly added back in after a few weeks once your blood sugar is back under control.
You can find daily and weekly breakfast, lunch and dinner plans and diabetic meal recipes based on the principles outlined above, on our site.
How many times you eat in a day and whether you eat in peace and chew your food or just grab and swallow things on the run can make a huge impact on your diabetes too.
Finally, as a lifestyle disease, diabetes responds fantastically to the right lifestyle changes. Here are the changes that research has proven that support blood sugar control.
Go ahead and create your holistic diabetic meal plan chart using the tool on our website and enjoy wholesome eating without compromising on taste and a little bit of indulgence.