Diabetic Diet Guidelines

Nutritional Innovations
for Lifelong Health

Adhering to key diabetic diet guidelines is a critical first step for protecting yourself from the many serious chronic diseases associated with high blood sugar.

The guidelines evolved over many years and come from massive amounts of data collected from rigorous scientific research.

We are confident that our guidelines will help you optimize the three most important diabetic tests:

  • Fasting blood sugar
  • Fasting insulin
  • Hemoglobin A1C

Do you know what the optimal level is for fast blood sugar (glucose)? Your doctor probably doesn't even know.

Well, this might surprise (or scare) you...the optimal level for fasting blood sugar is between 75 & 95 mg/dl!

Blood sugar between 75 & 95 supports healthy aging and optimizes health & wellness. Is your fasting glucose level optimal?

If you don't know...no worries. We can help!

The diabetic diet guidelines are listed below. Read through them carefully and take notes. If you have questions, just ask!

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Let us make one thing very clear...dietary modification is the first-line of defense against the damaging effects caused by diabetes.

Eating the right foods and taking quality supplements is not enough, if you want to optimize control.

We promise success if you faithfully adhere to the diabetic diet guidelines. People have told us that our guidelines prevented a life-time of suffering with chronic diseases.

Please note: the guidelines work extremely well for diabetics taking insulin. As a matter of fact, the top foods for diabetics on insulin are perfectly in-line with all of guidelines. Insulin actually works better in people following our suggestions.

Be proactive about our health! Your winning attitude starts now.

Here are the diabetic diet guidelines (in no particular order, ALL of them are important):

Minimize Sugar Spikes After Meals

The diabetic diet guidelines begin with minimizing sugar spikes after meals. Carbohydrates result in a sharp rise in blood sugar levels. This is quickly followed by a rise in insulin levels.

The more insulin that's released the greater the chance for developing insulin resistance...the hallmark of type 2 diabetes.

Here are some suggestions for minimizing sugar spikes:

1. Eat Soluble Fiber

Soluble fiber interferes with carbohydrate absorption from the intestines into your bloodstream. By limiting absorption, less sugar enters the blood and prevents spikes.

We suggest supplementing with psyllium husk or beta-glucan 10 to 20 minutes before each major meal. Both of these soluble fibers come in powder form and mix well with water.

2. Take Chromium Polynicotinate

Diabetic diet guidelines most direct people to take chromium polynicotinate, a trace mineral that enhances the effect of insulin.

With chromium present, cells don't needs as much insulin to uptake glucose. The more sensitive the cells are to insulin, the less is released into the blood.

Take 500 mcg of chromium polynicotinate with each major meal.

3. Try Coffee Berry & Cinnamon

Cinnamon is well known by naturopathic doctors for its positive effects on blood sugar. The problem is that whole cinnamon contains oils that prevent it from working.

The best suggestion is to take 200 mg with each meal of a water-based cinnamon extract free from the oils.

Cinnamon works better with the herb coffee berry. Coffee berry inhibits the conversion of glycogen (stored sugar) to blood glucose, thus helping to minimize spikes. About 50 mg of coffee berry with each meal should do the trick.

4. Eat Complex Carbohydrates

Complex carbs have less effect on blood sugar spikes. Foods like oatmeal, bran, wheatgerm, and whole grain breads take longer to breakdown to glucose. The long it takes to breakdown carbs to glucose, the less insulin is released.

A word of warning: all carbohydrates, complex or not, eventually become glucose and will raise blood sugar levels. We suggest cutting the servings breads and cereals in half.

5. Drink Apple Cider Vinegar

Drinking apple cider vinegar can also help to lower blood sugar levels. Supplement with 1 ounce before meals heavy in carbohydrates.

Restore Insulin Sensitivity

The diabetic diet guidelines would not be complete without learning how to restore insulin sensitivity. When the cells in your body become resistant to insulin, hyperglycemia (high blood sugar) sets in.

We suggest the following to help restore insulin sensitivity:

1. Take Lipoic Acid

Glucose (blood sugar) destroys the insulin receptors sticking out from cell membranes. Without the receptors, insulin can not work.

Lipoic acid is a naturally occurring antioxidant that protects insulin receptors. We suggest taking 200 to 300 mg/day of R-lipoic acid (the "R" form is more potent).

2. Take MORE Chromium

A study of type 2 diabetics compared two forms of chromium (brewer's yeast and chromium chloride). Both forms of chromium significantly improved blood sugar control by promoting the uptake of glucose into the tissues after eating a carbohydrate rich meal.

Fasting blood glucose levels were also lowered during a 2 month follow-up period. Foods rich in chromium include (in order of most to least):

  • Egg yolk
  • Brewer's yeast
  • Breads (whole grain, wheat, sprouted, rye)
  • Apples
  • Spinach
  • Oranges

Reduce Oxidative Stress

Excess blood sugar creates extreme levels of oxidative stress, one of the leading theories of aging. If not properly metabolized, blood sugar quickly transforms into highly reactive molecules that damage your body.

Reducers, also known as antioxidants, are foods that lower oxidative stress by mopping up reactive sugar metabolites.

Eating a wide variety of antioxidants from a wide variety of sources is a key step for beating diabetes.

The following foods are rich in reducers (antioxidants) and should make up a large part of diabetic diets:

1. Red beans
2. Blueberries
3. Cranberries
4. Artichokes
5. Pomegranate
6. Green & black tea
7. Cocoa (dark chocolate)
8. Tart cherries
9. Cruciferous vegetables (broccoli)

Every meal should contain 2-3 servings of reducers (antioxidants). And if you got to snack, eat only foods rich in antioxidants.

Prevent Glycation

Glycation (defined as sugar molecules reacting with proteins to produce nonfunctional structures in the body) is a key feature of diabetes-related complications.

It's a dangerous reaction that compromises proteins throughout the body and is linked to nerve damage, heart attacks, strokes, and blindness.

Protectors are foods that can minimize the effects of glycation:

1. Turkey
2. Liver
3. Tuna
4. Chili peppers
5. Lentils
6. Chicken
7. Lean red meat

Chili peppers added to marinades for chicken and fish is a great way to enhance diabetic diets.

Support a Healthy Metabolic Rate

A healthy metabolic rate wraps-up our diabetic diet guidelines. Burning body fat and calories while resting is a great way to not only lose weight, but also improve blood sugar levels.

We suggest the following nutrients for restoring a healthy metabolic rate:

1. Green Tea
2. Brown Seaweed (fucoxanthin, bladderwhack)
3. Exercise (specifically muscle toning exercises)


The diabetic diet guidelines are essential if you are to beat diabetes. Incorporate them into any diabetic diet that you follow for optimal results.

Check out how we used the guidelines to greatly improve the standard American Diabetic Diet preferred by conventional doctors.

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