OPTIMAL EATING FOR DIABETES CONTROL, WEIGHT LOSS AND LONGEVITY

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Largely driven by the food industry’s promotion of dirt cheap starches and sugars, 60% of the foods we eat are rapidly digested carbohydrates which produce a chain reaction of large increases in blood glucose, high levels of insulin secretion, fat storage, hunger, overeating and progressively increasing risks of diabetes, obesity, metabolic syndrome, heart attacks, strokes, cancer, dementia and other age related disorders.

 

These guidelines promote a LOW CARBOHYDRATE, HIGH FIBER diet and will:

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• Eliminate high glucose and insulin levels after meals,

• Provide all essential nutrients

• Provide multiple sources of fibre and pre-biotics for gut health  

• Reduce hunger

• Reduce inflammation 

• If strictly followed, guarantee weight loss, improve diabetes control and reduce risk of age related illnesses. 

 

Avoid sugars and carbs

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• Sugar, High Fructose Corn syrup, all caloric sweeteners including honey and agave syrup, sweets & candies.  Use low calorie sugar substitutes if necessary

• All Juices, even orange juice, eat the fruit instead, sodas, energy drinks, gatorade, powerade, grape juice, cranberry juice, etc. Also avoid cocktail drink mixes like margarita and sweet and sour mix.

• White flour, bread, pasta, cakes, cookies, biscuits, etc.

• Potatoes, white rice, corn flour products, chips, etc.

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Instead, eat a High Fiber, Low Carb Diet

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Rapidly digested carbohydrates, starches and sugars should be avoided as much as possible and substituted by very slowly digested carbohydrates and fiber which is resistant to digestion.  Rather than high glycemic carbohydrates, by default fat will become your major source of calories as fiber is calorie poor. The choices, vast, varied and enjoyable including many foods that were previously stigmatized like butter, eggs, dairy and meat.  Calorie counting is unnecessary if high fiber plant foods are the bulk of your diet as they are satiating and suppress hunger due to slow digestion and low insulin response, in addition they contain thousands of phytonutrients which protect against oxidative stress, inflammation and cell damage. 

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• Unlimited consumption of salads, leafy green vegetables, whole fruits, and nuts.

• Moderation but not overindulgence in all sorts of interesting foods, including meat, fish, cheese, butter, eggs, olive oil, rape seed oil, herbs and spices. These are what make foods enjoyable and they are mostly nonfattening and nutritionally beneficial

• Peas, lentils, legumes and beans are high in protein and fiber good in moderation as they still contain digestible carbohydrates.

• Whole grains, while much better than refined flour are still high glycemic carbohydrates and should be used sparingly if you are trying to lose weight or reverse hypertension and metabolic syndrome.  Oat bran and oat germ are an inexpensive alternative, as are wheat bran and wheat germ.

• Drink: water or tea (green tea), coffee, diet drinks if necessary. Again avoid drinks with any sugar, HFCS, or any other calorie containing syrup.

• Alcohol: Fine in moderation: red wine may have particular benefits.

• Supplements should be unnecessary other than a source of omega-3-fatty acids and vitamin D such as cod liver oil

• Fiberflour, 15% net carb & 42% fibre: high fibre consumption improves gut health, is anti-inflammatory, protects against diabetes, colon cancers and has multiple health benefits. For those who enjoy bread, chapatis, flatbread, pizza and sweet baked goods fiberflour can replace regular flour and can be combined with a sugar substitute such as erythritol or xylitol for cakes, muffins, biscuits, etc. See recipe suggestions

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