Home Remedies to CONTROL INSULIN RESISTANCE AND DIABETES
This diet is encouraging you to eliminate processed foods and eat whole unrefined foods. Whole foods are vegetables, fruits, grains, beans and nuts that have not been processed to remove vitamins, minerals and fiber. These foods are digested more slowly and do not cause a great rise in insulin but result in more stable blood glucose levels and better appetite control. Carbohydrate foods that break down quickly during digestion will elevate insulin and blood sugar levels more than foods that break down slowly. Remove refined sugars from your life. Try to select your diet from the following foods.
Nonstarchy vegetables have little effect on insulin and blood sugar levels. Build your diet around these vegetables. Eat as many as you want.
Asparagus, Cabbage,Okra, Lettuce, Turnips, Mustard Greens, Eggplant Green, Beans, Carrots, Onions, Spinach, Turnip, Greens, Cucumber, Snow Peas, Broccoli, Cauliflower, Peppers, Summer Squash, Zucchini Mushrooms, Water Chestnuts, Brussel, sprouts, Tomato, Rutabagas, Celery Radishes
MEAT AND PROTEIN
Proteins do not increase insulin or blood sugar levels. Eat a serving of protein at every meal. A serving is 3-4 ounces which is about the size of a deck of cards. Avoid fried foods. Trim visible fat from the beef and pork. Do not eat the skin of chicken, turkey or fish. Choose cheeses light yellow in color (mozzarella, provolone, parmesan) since they are usually lower in fat than dark yellow or orange cheeses such as cheddar.
Chicken, skinless Eggs Peanut Butter (1 tbsp.)
Turkey, skinless Beef, lean Fish
Ham, lean Veal Shellfish
Tofu, low fat Pork, lean Lamb
Cottage cheese, low fat Cheese, low fat
Fruit does contain carbohydrates, but the carbohydrate in fruit gives fruit a natural sweetness plus many vitamins, fiber and generally few calories. Increasing your fruit intake is a good way to help you stop eating refined sugars like cake, cookie, pie and candy. Use fruit as a dessert at a meal. A suggested serving is 1 cup. (Sweet fruits with low fiber content such as bananas, pineapple, grapes, watermelon, and raisins need to limited and eaten with a meal rather than as a snack
Apple Apricots, dried Blueberries Strawberries
Cantaloupe Honeydew Cherries Kiwi
Grapefruit Orange Pear
Peach Plum Raspberries
Milk is a natural source of carbohydrate in the form of a milk sugar called lactose. Even though milk has carbohydrate, two to three servings per day is suggested since milk is an excellent source of calcium and other nutrients. A serving is one cup or 8 ounces. Choose skim or 1% milk since the other milks have more fat and calories.
Controlling your intake of starches is a major part of this diet because many starches are processed and provide little nutrition. Choose your starches from foods with lots of fiber and little sugar.
Serving size is ½ cup of:
Kidney Beans Pinto Beans Lentils
Black-eyed Peas Chick Peas Soybeans
Sweet Potato Navy Beans
Cereals: – Serving size as printed on the box. Cereal should have 5 or more grams of fiber per serving. Some examples are:
Uncle Sam’s Cereal Oatmeal (old-fashioned) not instant
All-Bran Bran Buds
Fiber One Kashi
Breads: – Serving size is 1 slice. Eat only breads with 3 or more grams fiber per slice.
100% Whole Wheat Bread like Nature’s Own, Country Hearth, Pepperidge Farm, Ezekiel 4:9, Food for Life 7 Sprouted Grain, and others
100% Whole Wheat English Muffins
100% Whole Wheat Tortilla
100% Whole Wheat Pita Pocket
Fat should be unsaturated. A suggested serving per meal is 2 teaspoons. Avoid most fat-free products since many are higher in carbohydrates.
Canola Oil Olive Oil Peanut Oil
Liquid margarine Salad dressings Nuts
Olives Sunflower Seeds Mayonnaise, low fat
Avoid beverages with added sugar. Fruit juice is not allowed. Any artificial sweetener can be used. You can drink as much sugar free beverage as you want. Some examples are:
Water Unsweet Tea Crystal Lite Coffee
Diet Soda Club Soda Fruit