Here at Diabetes Meal Plans our diet philosophy focuses on a natural whole foods, lower carb approach. This is a scientifically proven diet and nutrition strategy that can help you gain control over blood sugar and A1C.
If you can base your eating plan predominantly on the foods listed here you will be noticing some big shifts occurring with your health. So make sure you grab the take home copy, print it out, and use it as a reference every day.
MEMBERS: Login to the Members Site to find this food list, along with food swaps cheat sheet, pantry list, snacks guide and more.
Beef, veal, flank steak, ground beef mince, sirloin steak, chuck steak, lamb, etc.
Lean cuts of pork; pork chops or loin.
Chicken, turkey, duck, quail, goose.
Tuna, salmon, cod, trout, bass, flatfish, whitehead, mackerel, herring, eel, haddock, red snapper, trout, drum, walleye, sardines and so forth.
Crab, lobster, prawns, shrimp, oysters, mussels, clams, scallops, abalone, crayfish.
Venison, wild boar, kangaroo, deer, pheasant, moose, wild turkey, alligator, emu, ostrich, elk, bison, turtle. Many people don’t eat these types of meats but you can eat them if you like them. We don’t include these in our meal plans.
Beef, pork, lamb, chicken livers. Beef, pork, lamb, chicken tongues, hearts, brains. Beef, pork, lamb, chicken marrow, kidneys. Many people don’t eat these types of meats either but you can eat them if you like them, and they are very good sources of vitamins and minerals. Again, because many people don’t like these we don’t include them in our meal plans.
Chicken, duck, goose, quail.
Cottage cheese, cheddar, feta, ricotta, cream cheese, cream, a little yogurt and milk.
Vegetables are ALWAYS at the top of the list and you should be eating at least 5-10 serves a day.
One serve of veggies is equal to half a cup of something like broccoli or cauliflower, and 1 cup of leafy veggies like kale or lettuce. So 2.5 cups of veggies is your daily minimum. With diabetes, veggies need to be your predominant choice of carbohydrate.
The great thing about that is they provide great nutritional value as they contain loads of fiber, vitamins, minerals, and other compounds like polyphenols that are beneficial to improving health.
Vegetables to choose from in abundance
Artichoke, asparagus, celery, beets, tomatoes, bell peppers, carrots, onions, leeks, kohlrabi, green onions, eggplant, cauliflower, broccoli, asparagus, cucumber, cabbage, Brussels sprouts, artichoke, okra, zucchini, yellow summer squash, Swiss chard, radish, snow peas, mushrooms, green beans, and so forth.
Green Leafy Vegetables
Lettuce, seaweeds, alfalfa, bean sprouts, spinach, collard greens, kale, beet greens, mustard greens, dandelion, fennel, swiss chard, watercress, turnip greens, rocket, endive, bok choy, chicory, radicchio, Chinese cabbage, silverbeet.
Try and get some green leafy veggies into your daily routine.
Vegetables to eat sometimes or in smaller amounts
Pumpkin, turnip, beets, swede, corn.
Vegetables to avoid
Potato, sweet potato, yams, plantain, parsnip.
Beans & Legumes
Black beans, broadbeans, great northern beans, lentils, mung beans, navy beans, pinto beans. Only eat small amounts of around 1/4 cup, which is about 30-40 g serve of beans and 20 g serve of lentils. Great for inclusions in salads and stir fries.
Beans and legumes are also great for sprouting and can be eaten in much larger portions as it reduces the carbohydrate content dramatically.
- 1/4 cup cooked mung beans = 9.6 g total carbs, 6.1 g net carbs
- 1/4 cup sprouted mung beans = 1.5 g total carbs, 1 g net carbs
As a member, you’ll have access to our full food lists and cheat sheets to make things easier.
Fresh & Dried Herbs
Parsley, thyme, lavender, mint, basil, rosemary, chives, tarragon, oregano, sage, dill, bay leaves, coriander/cilantro, and so forth.
Spices and natural flavor enhancers
Ginger, garlic, cumin, turmeric, cinnamon, nutmeg, paprika, vanilla, cloves, chilies, stevia, garam masala, cajun, five spice, and so forth. Always check the labels when buying spice blends as some of them contain sugar and additives.
Pasta, rice, and noodles
Choose low carb flours like almond flour or almond meal, coconut flour, chickpea flour. Use whole wheat, arrowroot and corn flour – in smaller amounts (they are higher in carbs) to thicken sauces.
Berries such as fresh raspberries, strawberries, blueberries, and cranberries are your best choices, eaten 1/2 cup per serve. Followed by stones fruits such as peaches and plums (1 small fruit per serve), grapefruit and cherries. We mainly stick to using berries in our meal plans. Lemons and limes are fine, too.
Monounsaturated fats and in particular extra virgin olive oil has some amazing anti-inflammatory and beneficial health properties and has been shown to help lower cholesterol and have beneficial effects on blood glucose and A1C levels.
Foods to increase monounsaturated fat intake include:
- Oils such as – virgin olive, hazelnut, avocado, sesame, macadamia, and almond oils.
- Green, black, or kalamata olives
- Nuts & seeds – macadamia nuts, hazelnuts, pecans, pumpkin seeds, sunflower seeds or butter, almonds or almond butter.
- Cocoa butter
- Tahini – sesame paste
- Fish – herring fish, cod liver oil, sardines, and cod fish
You also want to increase your intake of omega 3 fats.
- Canned or fresh salmon
- Canned sardines or herring
- Canned or fresh tuna
- Chia seeds
Other fats to enjoy in your plan:
- Full fat or low fat dairy products
- Coconut oil
Check out our meal plans – they take all these wonderful foods and put them into weekly meal plans you will thoroughly enjoy!
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