These recommendations are for Type 2 Diabetics. This is the simple version of an optimized Diabetic Diet. More detail on each is found under its category in the menu or you can do a site search for every reference on this site. Specific reference data can be found on the individual pages for each topic. Numerous additional references can be found by doing a search using out Google advance search feature. Should you find reliable information that questions my conclusions, please email me using our contact us form and I will do further research. If there is better information I will post it in the site and change the recommendations.

These recommendations have evolved as I have learned more about nutrition and type 2 diabetes. The first thing I challenged was the carb counting and exchanges methods I was being taught by based on the ADA recommendations. They made little sense to me and I found they were inhearently wildly inacurate.  The first major breakthrough for me was the PCF ration . The PCF ratio was much better but you can have a perfectly ballanced PCF ratio and still have a meal that is High glycemic and loaded with bad fats.

The PCF ratio has to be enhanced with low glycemic carbohydrates  ansd good fats. You can have a perfect PCF ratio optimized for low glycemic carbohydrates and good fats and it can be further enhanced with anti-inflammatory food concepts. Get all three right and there is still room for improvement by adding specific foods, vitamins and minerals.

First there are the recommendations for specific items to include in a Diabetic Diet on a daily basis

Cinnamon

Research at the USDA Agricultural Research Service has identified a substance in cinnamon that mimics insulin. According to the research, ¼ teaspoon per day can reduce blood glucose levels and cholesterol. 

See Cinnamon for more details.

Stevia

Stevia is an alternative sweetener that also can be beneficial in lowering both glucose and cholesterol levels.

See Stevia for more details.

Omega 3 EPA/DHA

While omega3 EPA/DHA is not diabetes specific, it is recommended to take a minimum of 1gram EPA/DHA per day or more. Omega 3 EPA/DHA has so many beneficial effects for so many of our bodies systems it is considered an essential fatty acid. In my opinion, keeping our bodies as healthy as possible allows all systems to function more efficiently. There is a big difference in supplements currently on the market. Before purchasing any Omega 3 product, read the page on omega 3.

See Omega 3 for more details.

2 quarts minimum of water per day

Water seems to often over looked. It is absolutely essential for maintaining good glucose control. Chronic dehydration is a common condition in both diabetics and the general population. It is needed to flush excess glucose from the body and also is needed in eliminating toxins.

See Water for Glucose control for more details.
See Water is an Essential  for more details.

Fiber.

Very few people eating what has been called a “modern western diet” get enough fiber. Fiber is needed to maintain healthy elimination and a healthy digestive tract. It also slows the conversion of carbohydrates to glucose and helps lower cholesterol. Recommendation is for 30 grams of fiber per day.

See Fiber for more details.

PCF Ratio 20-50-30

PCF ratio is the percentage of calories from each protein, carbs and fat. There are more considerations to add to the PCF ratio. This is easiest to achieve with the NutriBase software recommended for this site.

The protein should be from lean meats. (Fish and lean poultry breast are the best choices)  Most Registered Dieticians recommend 15% calories from protein as optimal. I recommend 20% for convenience in getting a good balance since we are limiting the Carbohydrates to 50% for all sources. Diet plans that rely on high protein (some much higher than 20%) present a danger to diabetics. Diabetics are already at significantly higher risk for renal failure than the general population. Excess protein is converted to glucose in a process that can stress the kidneys. A proper amount of protein helps slow the conversion of carbohydrates to blood glucose.

See Protein for more details.

See PCF ratio for more details.

Carbohydrates should all be low glycemic carbohydrates with a glycemic index not to exceed 65.  I avoid all refined sugars and starches and limit the natural sugars like those found in milk, and sweet ripe fruits. White bread, potatoes, white rice or other highly refined carbohydrates should also be eliminated.
See Carbohydrates for more details.

See Low Glycemic Carbohydrates for more details.

All dietary fats should be the good fats with the bad fats avoided as much as possible. Good fats are polyunsaturated fats and monounsaturated fats. Bad fats are Saturated fats and trans fats. (For convenience, I also lump cholesterol into the bad fats) Fat also slows the conversion of carbohydrates to blood glucose.

See Good Fat/Bad Fat for more details.

Selective use of alternative sweeteners

 Stevia is preferred, aspartame is avoided like the plague. Sugar alcohols should be limited. There are far more sweetener options than are commonly known. The best advice is. Eliminate all refined and processed sugar and artificial sweeteners. Being realistic I recognize we enjoy sweets and often crave them. Learn about the alternative sweeteners and make an informed choice should you chose to use them.

See Alternative Sweeteners for more details.

Very limited red meats.

In a recent study, a group of diabetics were feed diets in a controlled situation where the only difference between the diets was red meat and lean chicken breast. The group with the chicken breast had lower risk for diabetic complications. As a control the diets of the two groups was switched and the group with the chicken breasts was still showed same results. (http://www.medscape.com/viewarticle/532574) Another study (http://care.diabetesjournals.org/cgi/content/abstract/27/9/2108) indicates a connection between red meat and higher risk for diabetes. Still another study reported in Asian countries again points a finger at red meats. (http://paktribune.com/news/index.shtml?136480)