Diabetic Diet Tips
for Lifelong Health
Four diabetic diet tips are all you need to optimize blood sugar control. The tips work because they adhere to strict diabetic diet guidelines and target the underlying causes of diabetes.
Tip #1: Prevent Sugar Spikes
after meals is the first diabetic diet tip. After eating, blood sugar (glucose) is dumped into the bloodstream.
This is quickly followed by the release of insulin, which facilitates the transport of glucose into the cells. The amount of insulin released is directly related to the amount of glucose entering your bloodstream.
The more simple carbohydrates (sugars & starches) you eat, the more insulin you release into the bloodstream. Repeating this cycle meal after meal, desensitizes your cells and tissues to the effects of insulin.
If insulin doesn't work, blood glucose levels begin to rise, placing you at risk for developing diabetes.
Dietary suggestions for preventing sugar spikes:
- Soluble Fiber (psyllium, agave fruit, beta-glucans)--1 to 2 grams before meals
- Chromium (found in foods like apples, oranges, and whole grains)--2 servings per day
- Cinnamon & Turmeric
- Apple Cider Vinegar--1 ounce before meals
Tip #2: Lower Fasting Blood Sugar
In order to lower blood sugar, insulin sensitivity must be restored.
, the hallmark of type 2 diabetes, is the driving force behind hyperglycemia (high blood sugar).
Dietary suggestions to help lower fasting blood sugar:
- Dark Cocoa (not candy bars, but a supplement providing 120 mg/day)
- Lipoic Acid (found in foods like spinach, broccoli, yeast extracts, and whole grains)
- Green Tea Extract
- Tone Your Muscles (resistance exercises are best)--3 times per week
Tip #3: Eat Foods Rich in Antioxidants
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 (free radicals) that damage your body.
Cells and tissues are destroyed faster than they can be replaced. Antioxidants from your diet (and supplements) "mop" up the reactive molecules before they can cause damage.
Eating a wide variety of antioxidants from a wide variety of food is an essential strategy for any diabetic diet.
Dietary suggestions rich in antioxidants:
Tip #4: Protect Against Disease
Glycation (defined as sugar molecules reacting with proteins to produce nonfunctional structures in the body) is a key feature of diabetes-related diseases.
It's a process that compromises proteins throughout the body and is linked to nerve damage, heart attack, and blindness. Foods rich in b-vitamins help to protect against glycation and the devastating consequences.
Dietary suggestions for your protection:
- Leafy Greens--3 servings per day
- Eggs (with yolk)--1 per day
- Lentils & Chili Peppers
What You Need to Know...
The diabetic diet tips are summarized for a quick reference in the table provided. The dietary guideline for each tip, along with our nutritional suggestions, are listed.
If you'd like to have your own free copy,
to open a PDF version and save it to your PC.
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