By dietcherry Latest Reply 2017-02-13 09:36:07 -0600
Started 2012-01-09 17:06:18 -0600

If youre diagnosed with T2 diabetes, your Dr may tell you to lose weight. New research identifies the best way to do it: Eat the Mediterranean way.

In the study, 215 overweight people with diabetes followed either a classic, low-fat regimen (based on the American Heart Association guidelines) or a higher-fat, Mediterranean-style diet (lots of olive oil, as well as vegetables, whole grains, and fish and poultry).

After 4 years, both groups had lost similar amounts of weight—but only 44 percent of the Mediterranean-style eaters needed diabetic drugs, compared with 70 percent of the low-fat dieters.

The benefits come partly because a Mediterranean-style diet is full of healthy foods and partly because it doesnt rely on fat-reduced foods high in refined carbs. To help your blood sugar:


beef, lamb, pork
butter, margarine, butter substitute
low-fat crackers and chips
egg substitute
fat-free yogurt
reduced-fat American, Cheddar, or Swiss cheese
baked potatoes, bread, rice


fish, poultry, beans
extra-virgin olive oil, soybean or canola oils
walnuts or other nuts
sunflower seeds
fresh fruit
whole eggs
whole yogurt
Parmesan, feta, or goat cheese
roasted or sauteed vegetables tossed with herbs and drizzled with olive oil

-Readers Digest

126 replies

WASHED OUT 2017-02-13 09:30:08 -0600 Report

Low Carb and High Natural fat diet works best for me. Improved everything with this diet, medical test have proved the point on myself and many others on our site. I think you may want to check out what others on this site have proven through their medical testing. LCHF is proven to have very good results, much of the problems with many other diets is the grain carbohydrates that have been highly processed, that is the bad stuff along with artificial processed oils. The more natural your food is, the better it is including fats. (GPS) grains, white potatoes and sugars should be avoided to gain control of diabetes blood glucose. I will stick with what I know has worked and that is LCHF diet. I do eat sweet potatoes and coconut oil is great to use in many different ways.

Swimminggrandma 2017-02-13 06:27:00 -0600 Report

I follow more of the Atkins diet. No white potatoes or rice or pasta but I do eat sweet potatoes. Lots of raw veggies with dip, still have beef but more chicken. I don't need to lose weight , just want to get the BS down.

Edie 2015-09-12 17:12:03 -0500 Report

Thank you for this information i will have to try this. If it drops my weight as well as my A1c and Medication then I got to see where it will take me.

Chopstix 2015-08-13 22:35:30 -0500 Report

I try to cook the way food was cooked for me when I was stationed in South Korea. That was the best my insides have ever felt. After my first tour, 16 months, it took my system about a month to get back used to American foods. One of the things I love about my wife is she is not afraid to try foods from different parts of the world which means our diet is very varied…

Flutterkick 2015-08-04 08:51:31 -0500 Report

Thank you for this post. I was just reading about the Mediterranean diet, and the studies said that whole grains were central to it.

Kalisiin 2015-06-30 12:44:32 -0500 Report

I thought lamb was a rather large component of the Mediterranean diet??

I am eating a lot of fish, poultry and beans…but also pork, because I live in the largest pork-producing state in the country, and for that reason, pork is dirt cheap here.

I used to pay 7 bucks a pound for bacon back in PA…here, I pay half that.

BigAl Sonoma
BigAl Sonoma 2015-04-15 13:32:17 -0500 Report

The Mediterranean diet has gotten a lot of press but it's not the reason why people are getting (partially) healthy from it, it's the fiber and the vitamins in the vegetables they weren't eating before. Added free flowing oils are not healthy in the grand scheme of things, even Olive Oil. Being Italian I used to brag that I could drink the stuff, and sometimes I did! But I never lost weight and my numbers stayed high, even sauteeing with it, making dressings, adding it to my coffee… (just kidding!). :-) Nobody is saying you should eat cardboard, but fat free crackers are not a bad choice with a salad or veggie dip. Potatoes and Rice? Depends on the Potato and the Rice and how you prepare it. I avoid white rice most of the time and choose brown rice. Potatoes are versatile and soooo easy to prepare and very satisfying. It's the butter and sour cream people add to them that makes them unhealthy. I use any number of finely chopped veggies, aromatics, veggie broth to make them tasty. I like Maggi for seasoning as well. Soooo many possibilities!

primocat 2016-05-26 03:29:59 -0500 Report

BTW BigAl, I have to agree with some of the other contributors, as much as I love love love baked potatoes, they are such a no no if you want to diet. Even your fat-free crackers are a no no :(

Brown rice is better than white rice, but is still high GI and will cause your blood sugar levels to spike (although not as badly as white rice). Pasta and bread are awful for blood sugar.

I went to Italy recently and was shocked at the Italian diet - so few veggies really. I came back after only 1 week, feeling ill and craving veggies. I think Mediterranean really should mean 'Greek', as their food really is packed full of veggies - they even serve a Greek salad with pretty much every meal you get out there.

primocat 2016-05-26 03:16:46 -0500 Report


I think the point about olive oil, is that it helps reduce cardiovascular disease primarily.


I recently watched an episode of 'trust me I'm a doctor' (possibly only available in the UK unless you buy it online), where they did their own small sample tests on volunteers. Consequently it seems that it doesn't matter if you use extra virgin olive oil, or regular. Personally, coming from a biochem background, I think that since avocados and coconut oil are high in oleic acid too, and all of these oils seem to have a positive effect on heart health, it is most probable that it is the oleic acid content that is beneficial.

The following is a list of other oleic acid/omega 9 foods:
Best Choices for Omega-9 Essential Fatty Acids (Oleic Acid)

Olive oil (extra virgin or virgin), olives,
sesame oil,
pistachio nuts,

Interestingly, consumption of nuts ( a handful a day) has been shown to protect against cognitive decline too!


haoleboy 2015-04-15 16:18:34 -0500 Report

you go right ahead and eat your potatoes and rice … but I'll stick to the real healthy foods …butter and sour cream and olive oil

Kalisiin 2015-06-30 12:48:11 -0500 Report

DITTO. And I used to LOVE potatoes. Now I refuse potatoes unless they are au gratin or double-baked (pairing the carbs with protiens/fats) and even then not very often.

But the day I touch abnother simply split baked potato…those days are simply OVER for me.

But, hey, this is not a one-size-fits-all condition, and what works for some might not for others.

My doctor has given me two rules of thumb.

1. Shop the perimeter.
2. If it's white, it's bad for you.

Unicorn_Lady 2015-07-08 15:24:25 -0500 Report

the only time I see the insides of the aisles at a store is when I am looking for some international or ethnic item. Unless I am at a healthy organic type store and then I trust NOTHING, I read everything and I am vocal - when I find unhealthy food, I talk to the manager and ask… why! Sometimes I learn something new and interesting!

Papanna 2015-01-30 03:48:11 -0600 Report

For vegitarians it was not possible Can u please share the diet plan for vegitarians butter is not bad it reduces the body fat for details u may please check U TUBE video BUTTER MAKES FANT LENGTH OFF and also the same in Facebook also

RosalieM 2015-01-30 10:50:45 -0600 Report

A vegetarian diet is not good for diabetics. If you remove the protein from the diet, the carbohydrate count goes up and so does blood sugar.

BigAl Sonoma
BigAl Sonoma 2015-04-15 13:22:06 -0500 Report

Actually you get plenty of protein on a vegetarian diet. It must also be said the term "vegetarian" has gotten distorted over the years. What some consider vegetarian is about the same as smothering steamed broccoli with melted velveeta. Any nutrients in that kind of eating is gone and it is definitely unhealthy. A whole foods plant based diet low in supplemental fat (liquid oils and shortening) and absent of meat, dairy, fish and any animal products has shown to be the best for diabetics and non-diabetics alike. Potatos happen to be the most satisfying food humans eat. Frying it or loading it with butter and sour cream is what makes it unhealthy. I lost 100lbs in my early 20s by eating red potatoes every day, microwaved and topped with a vinagarette instead of butter.

Papanna 2015-01-31 01:14:57 -0600 Report

Since 20 years from T2 I am managing T2 as normal BS level by using drugs ( sunfunal urea and Metoformin ) and strict diet maintaing and doing yoga andexcercises daily or at least 26 days per month. But recently some of the forum says that long using Sulfunal urea causes kidney damage. But my recent tests for kidney function is normal and within the limit and is O K without sufunal urea what the tablet ? I am usding limit carbs using more protein and fats using flenty of vegitables also

Papanna 2015-01-31 01:08:24 -0600 Report

As I am a vegitarian how can i control diabetic As I am now 60 years now it is possible to eat and convert to non veg Most of peoples vegitarians are not like to change their dish as non veg So please share your knowledge and veg foods if u known

Papanna 2015-01-30 03:43:25 -0600 Report

For vegitarians it was not applicable can u please share the diet for vegitarians
Butter is not bad it reduces the body fat For details u may search U tuve veideo BUTTER MAKES fants fall off i am suing more butter and ghe e from last 4 months my wt reduced from 64 kg to 57

Beca1 2014-12-15 07:39:50 -0600 Report

I totally agree with this diet. I was thinking back into my weight gaining days and when the weight started packing on and I have to say, truly, it was when I started implementing Fat Free and Low Fat foods into my diet. We find today it is not so much the fat in the food but the sugar, the carbs. They started messing with out foods chemically and now look at this Fat, Obese America, even our kids are dealing with this health risk. Stop the crap and eat Good old Whole foods. I also think there is a misnomer about all the Coconut Oil out there, Oil is oil, use any of it moderately but my preference is real butter and Olive oil. Moderation is a key with any food. Just make sure it "Is" food you are eating and Not a bunch of boxed and canned or jared chemicals. The mediterranean diet is a good one I agree here.

evaziem 2014-04-27 18:00:12 -0500 Report

Mediterranean-style diet is very good EXCEPT is recommends "whole wheat" products like breads, pasts and cereals.

"Whole wheat flour" is a SPIN!!! The difference between the wheat flour and whole wheat flour is the husks that are milled into the whole version. There is still the white pure simple carb-white flour that spikes one's blood sugar, period.

I understand that if FDA would ban flour and sugar, the economy would collapse so they try to spin us into this whole-wheat lie. The old food pyramid was replaced by the "plate" or a "pie" that allocates one fourth (25%) for eating GRAINS. Do your research and do not let them destroy your health and life.

All sugar, grains (corn is grain), potatoes and other starches are examples of simple carbs and should be limited or avoided all together.
All other plants: veggies and fruits are complex carbs and are much better, except fruits are "veggies with sugar" (fructose) in them. Dr Mercola (mercola.com) advises two pieces of fruit a day max and berries are a better choice.

Having said that, our bodies are made to eat what 10,000 years ago was eaten by people who we call hunters and gatherers and agriculture did not exist yet. Don't take my word for it. Look up the Paleo/Primal Diet for more info.

Sugar in all forms is our worst enemy.

Diet and its impact on our health is my passion. You are what you eat!
Period, end of story.

Eating eggs for breakfast instead of grains will help you stay healthier for a longer time and enjoy the only life you have…

Beca1 2014-12-15 07:46:42 -0600 Report

My years of dieting taught me nothing but bad habits that have impacted my health in many negative ways. Margarine over real butter, lo-fat, non fat products, not eating any fruit due to the sugar, not eating but one meal a day and still becoming obese. Yes, all of these have made me obese and now I have type 2 diabetes. How do u get this when u don't eat? Well, u do. My solution is, Find out what Whole Foods are and start eating them, stop the non fat and low fat stuff, eat butter in small quantities, drink whole milk, and Never, Ever skip any meal, add some Organic fruit in your diet. Our bodies were meant to feed and feed good quality food from nature not boxes and cans and packages, but Real Whole Food. Take a look in your pantry and fridge and clean house and purchase Quality, healthy foods to put back in there. We are a sugar, caffeine addicted society and those of us with Diabetes need to Stop the Insanity and get Off that train! xoxo

haoleboy 2014-04-27 19:41:25 -0500 Report

Why 10,000 years ago and not 10.000 years before that? Perhaps because or diets evolved along with us? But some how stopped 10,00 years ago? I have a hard time accepting that the Paleo diet is anything other than other fad diets and that somehow we have not adapted to the agrarian diet we have had for the past 10.000 years.
I do not eat 'whole wheat" but do eat 'whole grains" a couple times a week with no apparent ill effect and have lost a lot of weight in the process (and am in quite good health over all).
I do agree with you that you are what you eat.


Beca1 2014-12-15 07:55:14 -0600 Report

I agree, I am so sick of dieting and seeing the damage that they have caused me physically is dreadful, now having diabetes. More important what dieting has done to me Mentally is obscene. It gave me a mindset about food that is gonna take awhile to Re-teach and Re-train my thinking. I am going back to nothing but Whole Foods, and yes, some real live fruit in moderation but eating fruit. Quinoa is an Excellent food. Check out other grains you have never eaten. If you are gonna eat pasta there are lots of Spinach, and Grain pastas rather than jus plain old white pasta. Rice, there are all kinds of rices out there, red, black, pink even check those out and see what nutrients are in there beside the typical White rice. Stay away from all processed foods. Even cheese tastes like plastic today, find a good cheese, goat cheese is good but some people don't like the taste, there are natural cheeses that have no lactose even, like parmesan. Bottom line here is, this is your body, investigate what you are putting into it, get the best punch for your dollar and educate yourself on Nutrition, Certified Organic products, Whole Foods and the benefits that they contain. Do your own personal Sleep study in how to get a better more restful sleep, I did and was amazed all things we can do to help ourself. I also believe in good supplementation, protein shakes, and vitamins taken daily. These help your body get balanced nutritionally but first it starts with what you are consuming. xoxo

evaziem 2014-04-28 09:06:25 -0500 Report

Hi, I am glad you took your time for this important discussing…
You made several points and I would like to replay what I think. I do not believe that our human biology changed that much in 10,000 years. It take more than that to see any changes.

What has changed is the way we eat. The agriculture spared us from hunger and probably was one of the major factors for such a population explosion. Now, we have too much food and this a problem. Our bodies cannot tolerate this agrarian diet and that is why we see this obesity explosion, even in children. I read that diabetes 2 and heart disease, that was only characteristic to older age, occurs in children. Our bodies are revolting.

Knowing what causes the problem is only a half of a solution. The other half is up to the individual. I may be weird but if I know that something would hurt me, I would not do it. But I hear people say the strangest things. I was talking to a school teacher and her doctor told her to control her sugar intake (because her two sisters died from cancer) and teacher replied to her doc: "How about the taste?" I turned around and left…

Good for you that you do not see any effects of eating grains.
It must be your genetics…

A few weeks ago Bill O'Reily said (paraphrasing) "Know what your ancestors died from and take this under consideration in making your health and diet decisions."

haoleboy 2014-04-28 14:37:15 -0500 Report

I think that basically we agree. I feel that the modern world's health issues are directly related to nutrition and environment. The explosion of processed/refined foods in our diets in the past century may just be the major factor. Personally I try to eat single ingredient, raw foods as much as possible.
I would disagree that we haven't changed much in 10,00 years though. Two things that come to mind are blue eyes and the ability to tolerate lactose past infancy … two significant genetic changes both which appeared in the past 6,000 - 10,000 years.
Again I emphasizes that I eat a limited amount of whole grains and not refined or processed grains.
… and thank you for those links, both quite interesting.


Ladida 35
Ladida 35 2014-03-30 12:25:53 -0500 Report

Sweet potatoe, brussel sprouts, okra, kale are all delicious oven roasted with olive oil. You won't want to make any other way!
Hummus delicious with veggies. Greek yogurt with blueberries and walnuts! Yum!

dIDYMUS 2014-03-17 07:09:01 -0500 Report

I like the 2nd option more. I love fresh eggs (have my own chickens) , cheese, salad, roasted/sauteed vegetables etc. I am really tired of do eat, don't eat, drink this or drink that. I just try to go with what is sensible, and now am trying to find not genetically messed up seeds for my garden.

Flutterkick 2015-08-04 09:27:43 -0500 Report

My response, from an Eating Disorder Recovery perspective:

Thank you for posting that you are tired of hearing "do eat, don't eat" this or that.

Me too!!

I've been on a zillion diets and have a lovely nasty eating disorder (ED) to show for it.

As for people assuming what we "should eat" based on what people supposedly ate a long time in the past, I've seen both low-carb and high carb/low-fat advocates use historical examples to "prove" their way of eating is best. It all leaves me bored stiff! Who knows what the heck our ancestors ate, exactly, down through history given how hotly it's debated?!

We are omnivores. So I'm an omnivore. I'm trying to eat everything in moderation - a little of everything, no extremes.

I try to eat mostly whole foods, whole starches are the center of my meals, and I try to eat lean proteins and healthy fats. Plenty of nuts, nut butters and avo, with some butter and occasionally I'll buy cheese to eat with crackers.

And yes, I overate the mozzarella the last few days.

In ED recovery, we learn that when people go on weight loss diets, our food choices tend to become narrower. And narrower. And narrower.
Our eating behaviors and beliefs become more rigid and extreme.
We start trying to become ruthless task-masters over our bodies.

Part of eating disorder recovery is re-expanding the range of foods one eats, to encompass all foods again (within medical limitations.)

We also are taught in recovery to move away from the idea of "good foods, bad foods." We're told, all foods are good foods. Period. no exceptions. If something were truly bad for us, it would be removed from the food supply. At first, I couldn't accept that, but now I totally get it.

Very few people are going to drop dead from having a Pop Tart once in a very blue moon. Or Kentucky Fried Chicken.

So what if someone eats one of those once in awhile (unless the Pop Tart would spike you into the ER, of course :)

It's so easy to get into the obsession of trying to be dietarily perfect.

And into the obsession of restricting more and more foods, and that can end up causing real health and psychological problems, that are dangerous and can take a lifetime to recover from. Seriously. I've seen it too many times in my support groups.

It's called orthorexia: an unhealthy obsession with healthy eating. It's waaay scarier than anorexia. And it can start out with just trying to cut back on sugar. Or non-organic food, or whatever.

Orthorexia destroys bodies, and destroys relationships. Orthorexics tend to turn into control freaks, telling everyone else how to eat, and being unable to eat anything anyone else prepares, without trying to control what's in the food. They stop eating in any restaurant. Their recovery is *hell.*

So I'm learning to chill.

And to stay away from natural foods stores (which is ironic, because I used to work in one. And I was an organic farmer.)

Natural foods stores can, with the best of intentions, breed a lot of unhealthy and excessive food fears.

When people start putting a good/bad moral judgment on food, they start judging themselves and others for eating that food :(

An important part of eating is not just nutrition, but joy. We are human. Food is tasty. Or at least it should be. It feels good to eat. Staying mostly filled up on beautiful nutritious foods, and eating a bit of other foods (if our health condition allows it) is a much kinder, gentler way to go.

It's about being kind to ourselves, not being ruthless, extreme task masters.

That's part of the diet mentality, and will not bring good health.

KeepinOn 2013-12-09 13:10:13 -0600 Report

My doctor suggested that I look at the Mediterranean diet too. It seems like a sensible approach and not too restrictive.

DaveTeertstra 2013-05-18 15:06:11 -0500 Report

"what's wrong with the fat-free yogurt?" Probably the chemical processes used to remove the fat and to gel a too-dilute yogurt. Artificial sweeteners and flavours are also a concern. Overall, yogurt is awesome, but it's nutrient density pales in comparison to an egg. A whole egg contains all the ingredients necessary to build an insulin molecule (see Wikipedia or http://TheInsulinProject.ca)

Ladida 35
Ladida 35 2014-03-30 12:29:40 -0500 Report

Fat free usually has more sugar as does vanilla. We need some fat. Greek yogurt great substitute for sour cream!

AttaGirl1969 2014-03-30 13:05:48 -0500 Report

you have to watch the sugar in some greek yogurt. My favorite had 18- 22 g of sugar. Broke my heart, but found a substitute

hughsbayou 2012-01-14 10:27:30 -0600 Report

I follow a loose version of the Protein Power plan which is more lean meat and vegetables and very low carbs. At first this was really really difficult as my body was quite into a carb burning metabolism. At the time I was diagnosed with T2 my morning blood sugar was in the 150 -160 range and spiking to 180 -190 two hours after meals. I started on Metformin and quickly lost a lot of water weight bringing me down from 215 - to about 200 lbs but my BG was still in the high 110s in the morning and about 145 - 150 after meals. I also have neuropathy in my feet, which incidentally started long before my BG registered as high (most likely cause by back injuries I have) so I had been hunting around for something to help that. I tried something called Nerve Support formula which was a mix of B-12 and a synthetic B-1 called Benfotiamine. After a couple of weeks it hadn't helped the foot pain much but I noticed my BG was 85 in the morning and spiking to about 120 after meals. Normal in other words. OK, so I ran out of it and after about a week I was back to the previous readings.

So I looked on Amazon and discovered that I could buy those ingredients individually for a lot less than the product I had been taking. Within in a couple of days of being back on the Benfotiamine my BG was back in the normal range. I've even been able to increase my carb intake quite a bit - meaning I now can eat a bowl of Scottish oatmeal in the morning along with my eggs and sausage. Or have a snack of a low carb bagel and cream cheese.

I also take some heavy multivitamins, fish oil, vitamin D, CO-Q10 and calcium and magnesium. But I had been taking those all along.

Oh, and no Metformin for about two months now.

Traveling is the hardest thing as one cannot easily find real food on the road. It's getting better in airports as there are some full restaurants there but on the road is just impossible. No convenience store has anything I can use except bottled water and beef jerky. Beef jerky is a snack and high in sodium so that's what I call emergency food.

My cholesterol has risen slightly but mainly due to the fact that the HDL rose into the more acceptable range. Triglycerides are completely normal now.

Laura592013 2013-05-18 05:27:34 -0500 Report

Im going on Amazon and check into this stuff and try it maybe i can get to normal would be so great!!! Thank-you for sharing with us!!!

melcoujes 2012-01-13 18:55:14 -0600 Report

I love a Meditrranen style diet! Those olives and chesse…yummy!
My new husband does not eat pork produts and I can not digest beef so we eat a lot of chicken and fish. I also love mexican food too…beans…cheese…yum…

Young1s 2012-01-13 19:43:12 -0600 Report

LOL! I was half expecting another sentence that just read…Cheese…Yum! I know I'm not the only human mouse on site.

Carla48 2013-06-28 04:40:48 -0500 Report

My diabetic hubby (who, not incidentally, got his diagnosis 2 years ago, cut back on his sweeties, and keeps a perfect AC1 of 6 with oral meds, damn him :) ) is my resident cheese mousie! I am learning to love it as well. Makes a great snack and keeps my BS out of the stratosphere.

LBessette2000 2012-01-13 14:58:18 -0600 Report

Hi everyone,
I am new here but have had Diabetes (Gestastional in 1994 and now type 2) for about 3 years. I have always struggled with my weight and my doctor is really pushing me to loose. I am allergic to fish and have a large family (4 kids) so cooking strictly diabetic is tough. Any suggestions would be greatly appreciated!

evaziem 2014-04-28 11:12:51 -0500 Report

To lose weight, try to stop all sugar (incl. fruits) and grains (bread, pasta, and cereals).

Also check your thyroid hormones. Ask your doc not only for TSH test (which should not be more 1.5), but also Free T3 and Free T4.
Good luck.

camerashy 2012-01-26 17:49:32 -0600 Report

I'm allergic to fish, too. I eat so much chicken I expect to start clucking any day now. Chicken is actually not bad - I have a variety of ways to cook it, and I serve it with various vegetables, even once in a while I'll put potatoes next to it. Too bad my sweetie thinks he's a "meat and potatoes kinda guy". He's gotten used to my cooking and my way of eating, and he's healthier than ever.

dietcherry 2012-01-14 10:20:30 -0600 Report

Welcome to DC!! I woulod slowly introduce diabetic-friendly fare to your gang; find a cookbook that will help smooth the transition. When cooking, leave out portions for yourself that wont be adulterated with sugar.

LBessette2000 2012-01-13 15:04:18 -0600 Report

I should add he is saying I should only intake about 1000-1100 calories per day. After all this time, I am feeling very confused and stressed and scared about it!

dietcherry 2012-01-14 10:21:38 -0600 Report

Have you seen a dietician/nutritionist yet? This is an important first step in learning your new eating plan. Just relax and go easy on yourself; there is a lot to learn and I promise you that you are going to be much healthier for it!!!

GabbyPA 2012-01-13 01:18:43 -0600 Report

Eating more "real" food is the trick to it all and then choosing the right "real" foods is best. I agree, this is one of the best ways to get started. The closer the food is to it's natural form, the better. Viva olive oil. (love that stuff!) We have cut out almost all beef and pork. I have to work in more fish though.

There is an Herb & Mozzarella Cheese Salad here that is to die for http://www.diabeticconnect.com/recipes/255-herb-salad-with-mozzarella

Chopstix 2013-04-20 23:20:56 -0500 Report

Don't forget that the way you cook is also important. Steaming, baking, broiling, or grilling is good for any meat. Just don't fry it unless it is stir fry. Try using more herbs and spices than salt. A pinch of cinnamon and nutmeg in your vegetable will get the kids(big and small) to eat more of them. Wouldn't that be nice? The first time I tried it on the grand nieces their mother was surprised when they went back for seconds. And these are girls that would eat half a serving of vegs at best. Good luck to you…

valentine lady
valentine lady 2012-01-12 15:47:09 -0600 Report

Cherry: That's the diet I'm on and have lost 39 lbs. so far in about 3 months. My Dr. told me to go on it. It's a great way to eat and my BG has never been better. I average 111 everyday. Thanks for printing this…Hugs to you…Valentine Lady

dietcherry 2012-01-12 23:51:31 -0600 Report

Fantastic Peggy!! If you get a chance, maybe you could leave some tips for others who may want to try it! Hugs back!

Carla48 2013-06-28 04:43:24 -0500 Report

Thanks for the suggestions! I am desperately looking for ways to change our food intake in my house, and ways to introduce variety, and more whole food that we like and can afford. That, in today's America is the big sticking point, isn't it???

MewElla 2012-01-11 15:45:23 -0600 Report

What a great article…I basically eat these selections and find that almost 2 yrs from diagnosis, that this diet and exercise daily, has kept me off any meds or insulin. Lost a lot of weight and just totally feel better. I pray I can keep this up..

Carla48 2013-06-28 04:47:36 -0500 Report

Good job, MewElla! I was diagnosed in 2008, and continue to struggle with consistently. Food plan has been hard ( I am my addicted father's addicted child), but I continue to fight the good fight. I have a hard, hard time with the weight loss. I have managed to net about a 17 pound loss in the last year. I find exercise really hard due to leg and foot pain. The issues are a combination of neuropathy, a long family history of arthritis, and my tendency toward stress or hairline fractures, my most recent being the 2nd toe on my left foot. I did buy a Gazelle exercise machine on Craigslist a few months ago, and that helps, I will admit.

CaliKo 2012-01-13 16:06:50 -0600 Report

I know you can keep it up, you have wonderful willpower and are an inspiration. You just dug in and did what you had to do, and with a sweet disposition as well. We may face meds some day just because our pancreas gradually produces less insulin, but it won't be because we aren't eating right and exercising. We just control what we can, for as long as we can. Blessings to you and yours.

Caroltoo 2012-01-11 15:15:25 -0600 Report

This has been my diet plan for several years now and it has been very successful both to loose weight and to reduce BGs enough to stop all medications. I would highly recommend it.

I eat real, honest-to-goodness real fresh food; no reduced fat, low-fat, artificial sweeteners. I do restrict my consumption of saturated fat by following this advice and eating more fish and poulty.

My only adaptation is that, because of other health issues, I've had to use some atypical grains (no wheat, barley, or rye), but still get plenty of fiber through those I can use.

dietcherry 2012-01-11 15:30:49 -0600 Report

Hey Carol! Will you let everyone know the g-f grains that you use?

Caroltoo 2012-01-11 19:26:17 -0600 Report

I use quinoa (beige or red forms) in place of potatoes, quinoa flakes in place of oatmeal, mahagony or black japonica rice in place of white or brown to increase my fiber count. Add celery and other vegetables to just about anything I cook for the same reason.

For flour I use rice, soy, sorghum, amaranth, almond, and garfava bean flour.
For thickening: cornstarch, tapioca, guar gum, and xanthan gum.

This year I plan to try Teff which I have to order online and also try my hand at baking. A crustless quiche is one of the first menu items I want to try this month.

meadowrose 2013-06-27 23:28:29 -0500 Report

Whenever I bake a quiche, it is crustless, and tastes just fine. Then, if I do want to have a grain with it, I use low-carb whole wheat bread and will make a piece of toast or something.

Laura592013 2013-05-18 05:46:51 -0500 Report

Im new What is quinoa? and where do you get all these things? and what Teff? Plz help me i want to loose more wieght i started at 363 lbs when i came to the nursing home ive lost 63 in 3 yrs. crap what a long time but ill be getting out soon amen! Problem is ive gained 10 back because of the food here at least they have a salad bar and i eat it everyday there for awhile i ate salad 3 times a day but i can't live off of the same thing that long and the food they make is starchy and calories carbs etc i bought a crockpot for when i get out and i know i can loose with that but your cooking is interesting and would appriciate your help Thank-you! Plz reply to me ok? Thank-you!!!

meadowrose 2013-06-27 23:31:04 -0500 Report

Quinoa is a very small grain and contains all the essential amino acids to form a complete protein, which is unusual for a grain. I learned that during the time I was a vegetarian, where you usually have to combine a whole grain with a legume to get a complete protein. But, quinoa needs to be rinsed before use, as it can be quite bitter unless you do.

dietcherry 2012-01-12 23:52:01 -0600 Report

Hey I just noticed something; I rearranged my kitchen bookshelves today and rediscovered my old copy of The Blood Type Diet Food Beverage & Supplements book and all these grains are recommended for my blood type O. We are to avoid gluten because its said to interfere with our metabolic processes. Long story short: are you Type O by any chance?
I ask to verify if Type Os make up the majority of gluten-intolerant people???

dietcherry 2012-01-14 10:05:58 -0600 Report

Yep! Because we are the very first blood type ever, we thrive on meat, not grains, according to the book series.

Caroltoo 2012-01-14 13:30:36 -0600 Report

Definitely my dietary preference…give me a rare steak anytime, I've had to teach myself to even add greens, let alone grains!