Diabetes & Diet

Diet Guidelines:
The following guidelines assume that you don't have special physical needs which may be unrelated to Diabetes.
***For example, if you have kidney problems, you may have to limit the amount of protein in your diet.
***In any case, always seek the advice of your doctor, registered nutritionist or dietician before initiating any major change in your eating habits.

1. Start a Food Diary. Record when and what you eat and drink throughout the day. Eat small meals at least every 4 to 5 hours (and preferably more frequently).
Record how you feel during the day. Record you blood glucose level immediately before and two hours after each meal. Set premeal and postmeal blood glucose target levels (see Using your meter).

2. Estimate your daily protein requirement based on your weight, percentage body fat, and physical activity level. Record your height, weight, waist, hip, and wrist measurements and then use the Zone Body Fat Calculator.

3. Reset your metabolism using the method suggested in the Protein Diet. Eat your protein requirement plus 50g/day of low-glycemic carboydrates, spread throughout the day;

continue this until you have reached your desired weight and fat percentages, and your blood glucose levels have been normalized and stable for at least 4 weeks.

4. Increase your carbohydrate intake in 10g increments/week until every meal and snack calories are balanced in the ratio 30% fat/ 30% protein/ 40% carbohydrate (1g/2g/3g ratio).

If you are taking insulin, you may find it easier to control and predict blood glucose swings due to carbohydrates, so you might want to consider increasing your carbohydrate percentage.

5. Consider using vitamin and food supplements (probably needed to minimize future diabetic complications); as a minimum add B6, B12, folic acid to lower your homocysteine level and your risk of heart disease; a multivitamin; at least 30g/day of Whey Protein Isolate to improve your immune system; and 1 tbsp/day of EFA.

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6. Limit carbohydrates to foods with a low glycemic index.

7. Limit your food intake to between 1500 to 2000 calories per day, if you aren't expending large amounts of energy!

8. Minimize your intake of processed grains and refined foods. Eat organically grown whole foods and as much raw food as you can (I mean fruit and vegetables; not raw meat!)

9. Minimize your intake of all sugar and high-sugar foods; this means candy, cookies, cakes, pastries, ice cream, frozen yogurt, fruit juices, and soda. Minimize your use of artificial sweeteners (Aspartame: NutraSweet, Equal, Canderel, Neotame; Sucralose: Splenda; Acesulfame-K: Sunette, Sweet & Safe, Sweet One; Saccharin; Cyclamates).

10. Avoid alcohol, tobacco, and caffeine.

11. Maximize your intake of fish, chicken and turkey (without skin); mimimize your intake of low-fat red meats.

12. Always eat your minimum daily protein requirement

13. Use fats rich in Omega 3-6-9 EFA (Essential Fatty Acids) found in nuts, meats, fish, and dairy products. Use cold-pressed unrefined vegetable oils; try Grapeseed and Flaxseed oils. Use a balanced EFA supplement (at least 5g/day, about 1 teaspoon/day; I use 1 tablespoon/day of Udo's Choice Ultimate Oil Blend).

14. Choose a high-fiber diet (whole-grain cereals, brown rice, bran, nuts, seeds, beans, lentils, fresh fruit, and vegetables).

15. Eat as many fresh raw vegetables as you want.

16. Drink water all day. Sip at least 8 glasses (64oz/2 litres) every day