The following are good fats, proteins & carbohydrates. When you combine these in each meal or snack you eat, your blood sugar will not jump to dangerous levels that need controlling.
The best protein and fats comes from vegetables and vegetable oils, olive oil, nuts, beans, soy and so on are great sources of protein and contain fats that will actually lower your cholesterol.
The best carbohydrates come from fresh whole fruits & vegetables. Avoid all processed foods. An apple is better than apple juice. Whole grains are essential and avoiding processed grains is critical in developing a healthy diet for everyone, especially the diabetic.
The next best protein and fats come from fish. Cold-water fish such as mackerel, tuna, salmon & sardines contain those fats which I have written in my earlier article about omega 3 fatty acids (http://healurbody.com/2018/08/03/auto-immune-diseases-essential-fatty-acids/) . These fats not only lower cholesterol levels but also decreases the overall inflammation in our bodies.
The next best protein comes from bird sources like Fowl, Chicken, Turkey, Duck, because the fat of the bird is on the outside and not marbled into the meat. Even though this is saturated fat, by removing the skin from the meat you still can have a very lean protein meal.
Obviously the worst fats and proteins come from our red meats and dairy products. If you are going to eat red meat, at least eat the leanest cut you can. You should avoid dairy products except for low fat cottage cheese, milk and egg whites. If you are going to eat eggs, try to get range-fed chicken eggs, which contains omega-3 fatty acids.
Some of the worst fats that you can eat the trans-fatty acids. These are called rancid fats because they are so harmful to our bodies. Get used to looking at labels and any time you see “partially hydrogenated” anything don’t buy it.
These are the basic diet instructions I share with my diabetics and patients who have developed Syndrome X. The focus of this article doesn’t allow me to get into the fine details of the diet I recommend to my patients. For those curious about diets can book their appointment with me.
This is not a high-protein meal program like the Atkin’s diet. This is a healthy diet you can continue the rest of your life. If everyone would eat this way, exercise and take some basic micro nutrients, the diabetic epidemic would be non-existent.
When you eat this way, instead of stimulating the release of insulin, you stimulate the release of the opposite hormone called glucagon. Glucagon utilizes fat, lowers blood pressure, decrease triglycerides and LDL cholesterol and raises HDL cholesterol. This is eating for hormonal control rather than calorie control. I tell my patients that they are eating a healthy diet that has the side effect of fat loss.