The new dietary approach to diabetes
This new and effective approach to diabetes is remarkably simple and allows unlimited amounts of legumes, fruits, multigrain and vegetables (LFMV). But there is a catch, no fats and no oils, at all!
Here are four simple steps to managing your blood sugar (and weight, blood pressure, and cholesterol) with diet.
1. Begin a LFMV Diet: Avoid Animal Products
Animal products contain fat, especially saturated fat, which is linked to heart disease, insulin resistance, and certain forms of cancer. These products also contain cholesterol and, of course, animal protein. It may surprise you to learn that diets high in animal protein can aggravate kidney problems and calcium losses. Animal products never provide fiber or healthy carbohydrates. A vegan diet is one that contains no animal products at all. So, you’ll want to avoid red meat, poultry, fish, dairy products, and eggs.
2. Avoid Added Vegetable Oils and Other High-Fat Foods
Although most vegetable oils are in some ways healthier than animal fats, you will still want to keep them to a minimum. All fats and oils are highly concentrated in calories. A gram of any fat or oil contains nine calories, compared with only four calories for a gram of carbohydrate. Foods naturally contain fats and oils so there is no need to add or cook with them. Best results are obtained when all added oils are removed from your diet. Aim for no more than 5 grams of fat per serving of food of which no more than 1 gram is saturated fat.
3. Favor Foods with a Low Glycemic Index
The glycemic index identifies foods that increase blood sugar rapidly. This handy tool allows you to favor foods that have much less effect on blood sugar. High-glycemic-index foods include sugar itself, white potatoes, most wheat flour products, and most cold cereals.
4. Go High Fiber
Aim for 40 grams of fiber a day, but start slowly. Load up on beans, vegetables, and fruits. Choose whole multigrain (try barley, oats, quinoa, millet, whole-wheat pasta, etc.). Aim for at least 3 grams per serving on food labels and at least 10 grams per meal.
To put these guidelines to work, focus on the New Four Food Groups. Choose unlimited amounts of legumes, fruits, multigrain and vegetables.
Legumes, Nuts and Seeds: beans (black, pinto, kidney, garbanzo, white, etc.), peas, split peas, lentils; walnuts, almonds and peanuts; Linseeds, sesame seeds, chia and sunflower; all these really need a good soaking before use in order to activate them.
Fruits: Bananas, apples, grapes, pears, peaches, oranges, melons, grapefruit, kiwi, and berries, among others, are all good choices but limit avocados, figs, olives, pineapple, and watermelon as these tend to be nutrient dense.
Multigrain: Preferably wholegrains, gluten free pasta, brown rice, high-fiber cereals, corn, groats, couscous, bulgur wheat, millet, barley, rye, etc.
Vegetables: all, except white potatoes. Examples include tomatoes, cucumbers, carrots, broccoli, cauliflower, spinach, kale, collards, squash, green beans, bok choy, sweet potatoes, and artichokes.
A note on vitamin B group vitamins: A healthy balanced diet will generally provide enough vitamins and minerals however eating a fortified product such as So Good Liteâ„¢ or nutritional yeast will ensure your needs are being met. You only need 5 micrograms of B12 per day. Any common fortified product will provide this amount.
Be aware that a change in diet can produce big results, more energy and greater mobility, but there is a risk that low blood sugar can occur. See your health care provider before making any changes to your diet.
