Diabetics Optimal Food Choices for Weight Loss
Protein –Meats/Eggs/Dairy:
Buffalo, venison, lean beef, chicken, turkey, pork, duck, nitrate-free bacon, nitrate-free sausage, omega-3 eggs, all varieties of cheese, milk, yogurt (unsweetened).
Protein – Fish/Shellfish:
Salmon, halibut, cod, mackerel, herring, red snapper, tilapia, trout, tuna, crab, crayfish, catfish, sardines, sole, lobster, mussels, oysters, scallops, shrimp.
Vegetables (best low-glycemic veggies):
Arugula, asparagus, broccoli, broccoli rabe, cabbage, cauliflower, celery, collards, cucumbers, kale, lettuce, mushrooms, mustard greens, okra, onions, peppers, radishes, spinach, Swiss chard.
Fruits (in moderation):
Blueberries, blackberries, cherries, raspberries, strawberries, grapefruit, limes, peaches, apples.
Nuts & Seeds:
Almonds, Brazil nuts, cashews, chestnuts, hazelnuts, pecans, pine nuts, pistachios, walnuts, pumpkin seeds, sesame seeds, sunflower seeds.
Note: Peanuts are legumes, not nuts.
Fiber:
Legumes, lentils, prunes, oats, barley, buckwheat.
Fats:
Olive oil, olives, flaxseeds, flaxseed oil, avocado, coconut, butter.
Herbs/Spices:
Cinnamon, dandelion root, garlic, parsley.
Beverages:
Green drinks – 1 tsp. 1-3x/day in water.
Green tea
Cinnamon-infused water (mix 3 tablespoons ground cinnamon and ½ – 1 teaspoon baking soda into 32 oz. water. Drink 8 oz. four times a day. Lower to 1 – 2 cups after one to three weeks. This powerfully improves blood sugar.
Foods to Avoid:
Sugar in all forms (including honey, molasses, sucrose, fructose, high fructose corn syrup), white flour, soda, alcohol, coffee, processed meats, soups, and other processed foods high in salt, trans fats, sorbitol and sorbitol candies as they can raise blood sugar.
High Glycemic Fruits: bananas, watermelon, pineapple, raisins and all dried fruits.
High Glycemic Vegetables: potatoes, corn, carrots, beets, turnips, parsnips
Diabetes Menu Outline:
Breakfast:
2 – 4 oz Protein
1 serving Fruit and/or Vegetable (low glycemic)
0 Starch
1 Fat
Lunch:
4 – 6 oz Protein
1 – 2 servings Vegetables (low glycemic)
0 Starch
1 Fat
Dinner:
4 – 6 oz Protein
1 – 2 servings Vegetables (low glycemic)
0 – 1 servings Starches (optional)
1 Fat
