A Dietary Checklist for People with Diabetes

Caroltoo
By Caroltoo Latest Reply 2012-05-14 15:33:52 -0500
Started 2012-04-18 14:07:33 -0500

Many of us have expressed our confusion over trying to figure out what is OK to eat and what isn't. I saw this article this morning on Lifescript and thought it had some simple, but sound suggestions about how to start making healthful dietary changes. Eventually, we all need to determine what works best for our bodies, but this gives a newly diagnosed person an idea where to start.

A Dietary Checklist for People with Diabetes
By Julian Whitaker, M.D., Lifescript Alternative Medicine Expert

If you’ve just been diagnosed with diabetes, your head is probably swimming with information about the lifestyle changes you’ll need to make. That’s understandable. Diabetes is a serious condition, and successfully managing it - and even reversing it - requires significant modifications to the way you live.

First, try to squeeze in at least 30-45 minutes of vigorous exercise four or more days a week. Second, alter your diet in a way that promotes healthy blood sugar levels. To keep you on the right track as you adjust your habits, follow these simple do’s and don’ts.

Do:
•Eat plenty of vegetables and legumes (beans)

•Eat lean protein, such as fish, poultry, or tofu

•Eat healthful fats, which can be found in cold-water fish, raw nuts and seeds, and extra-virgin olive oil

•Eat modest amounts of fruit (1-2 servings per day)

Don’t:
•Eat too many processed foods

•Eat a lot of red meat (limit to one serving per week)

•Eat carbohydrate-dense, starchy foods such as pasta, cereals, and other grain-based foods

•Use sugar or artificial sweeteners to enhance the flavor of food, or consume products that contain these ingredients

I also recommend taking a brisk 10-minute walk after meals. This helps clear glucose out of the bloodstream and keeps blood sugar at a healthy level.

Yours in good health,
Dr. Whitaker

Want to learn more about diabetes control? Visit Dr. Whitaker.com.


15 replies

Set apart
Set apart 2012-05-13 23:15:21 -0500 Report

Thanks Carol, I like this simple and to the point!

Caroltoo
Caroltoo 2012-05-14 15:33:52 -0500 Report

That was what I liked about it also. Simple and fairly easy to do. The one posted by John below this message is closer to how I eat now, but I think folks would be a little more hesitant to go those extra steps at first … hopefully before too long though, because they are important ones.

John
John 2012-05-13 19:04:36 -0500 Report

John's list.

Do:
•Eat plenty of vegetables, lots of green leafy but also lots of colored varieties.

•Eat naturally raised animal products, such as meat and fish

•Eat healthful fats: naturally raised animal, fish, raw nuts and seeds, and extra-virgin olive oil. Add coconut oil or another MCT to your day.

•Eat modest amounts of fruit (1-2 servings per WEEK)

Don’t:
•Eat too ANY processed foods

•Eat legumes (beans)

•Eat any soy

•Eat carbohydrate-dense, starchy foods such as pasta, cereals, and other grain-based foods

•Use sugar or artificial sweeteners to enhance the flavor of food, or consume products that contain these ingredients

•Eat too many lean meats.

•Eat polyunsaturated fats, especially those found in grocery stores. (if you must, find cold pressed versions)

I also recommend taking a brisk 10-minute walk after meals. This helps clear glucose out of the bloodstream and keeps blood sugar at a healthy level.

Yours in good health,
Dr. Whitaker

Caroltoo
Caroltoo 2012-05-13 21:57:55 -0500 Report

Hi, John,
Seeing the signature on this updated list makes me wonder if you are now working with Dr. Whittaker. We had a woman (Tara Health, if I recall correctly) who was, but we haven't seen her for a while. I used Dr. Whitaker's Reversing Diabetes as my primary learning tool when I was first diagnosed 10 years ago and found it most helpful. Welcome.

This list is actually closer to how I eat, but the other one was a good place for newly diagnosed to start making dietary changes.
Carol

Gabby
GabbyPA 2012-04-19 10:55:55 -0500 Report

What a comprehensive list. I love it. I like the 10 minute walk idea after each meal. What an easy way to include 30 minutes of exercise in our days at a minimum.

MewElla
MewElla 2012-04-18 15:37:17 -0500 Report

Very good tips…thanks for sharing with us.

Caroltoo
Caroltoo 2012-04-18 16:02:06 -0500 Report

You are welcome. I was hoping it would help some of our newer folks who seem so confused — as we were when we were new to diabetes — about making better, more D-friendly food choices.