“I need some advice on how to get things started. I know that I need to make changes to my diet, but I really don’t know how to start. I crave sugars so badly right now. I need to lower blood sugar levels but I am so exhausted from fatigue. I just don’t know where to start.”
So, you really want to get started on your pre/ type 2 diabetic diet plan. But, you seem to have so many bad food habits, you read conflicting information, and it all just seems overwhelming.
We understand.
Without a doubt, getting started can be tough, for anyone, let alone if you have type 2 diabetes or prediabetes.
But you can’t afford to stick your head in the sand and ignore your health condition. Type 2 diabetes can be life threatening if you don’t take good care of yourself and has some pretty darn serious complications you want to avoid – a very motivating factor!
And of course, if you have prediabetes, dodging that diagnosis is obviously in your favor!
So, how exactly do you get started, what should you focus on first, and how can you deal with those dreaded cravings?
That’s what we’re going to chat about now.
*21 Day Lower Blood Sugar Challenge™: Your challenge task is at the bottom of this page.
How Exactly Do You Get Started?
Sometimes being overwhelmed means you do nothing at all. Do you feel like that right now?
Here’s the thing: you don’t have to know everything to get started.
Read that again.
You don’t have to know everything to get started.
We’ve worked with lots of people over the years that have felt like they must do things exactly right or they’ll fail. But this simply isn’t the case.
When it comes to your diet and lifestyle it’s always a work in progress, always!
The most important thing is you just get started!
Don’t get stuck in that overwhelm of not knowing what to do. Just start doing something different, anything at all, and keep moving forward from there.
What we’re going to ask you to do over the next 21 days of this challenge is to just apply what we share. If you’re not part of the challenge, then challenge yourself to apply this information for 21 days and you will be amazed at the result!
Ignore everything else. Ignore what you think you know about nutrition. Just apply what we share.
The information we share is based on extensive dietary research. And we’re proud to say that what we share works.
TESTIMONIALS:
Margaret “At times my fasting levels were as high as 199 (11.1). After just 21 days my morning average is 121 to 140 (6.8 to 7.8) and my after-meal numbers are normal! I had never seen a number much below 120! It does work and I am very thankful for the advice & encouragement.”
Linda H “I’m so proud of myself for sticking with the challenge for 21 days. I’ve lost weight and changed eating habits. I lost over 11 pounds (4.9kg) in 21 days, lowered after-meal blood sugar from 151-160 (8.4-8.9) down to under 140 (7.8), and morning sugars from 121-140 (6.7-7.8) down to 101-120 (5.6-6.7). I look forward to keeping it up.”
As we send you info or you learn something new that we share, just go right ahead and put that into practice.
What To Focus On First
We won’t lie, you probably won’t like what we’re about to tell you.
But we’ll tell you anyway because what we’re about to tell you is the best and fastest route to lowering blood sugar, A1c, and improving your overall health.
Ready?
Cut out sugar, bread, potatoes, pasta, cereals, and rice.
Do you eat lots of those foods?
If you said yes, you’re not alone.
These are staple foods that we’ve all become accustomed to eating. BUT, they are not healthy foods for us to eat in the proportions we’ve been eating them.
And, if you have diabetes, these are the most problematic foods.
If you want to lower your blood sugar, A1c, and get better diabetes control, lowering your intake, and even cutting out those foods–sugar, bread, potatoes, pasta, cereals, and rice–is your number one focus.
We said you wouldn’t like hearing that. 😉
However, don’t panic!
There are plenty of options and alternatives. You just need to learn what they are. And you’re in the exact right place to do that.
TESTIMONIAL:
Cheryl A, VIP Member, says: “I learned that alternative foods are just as delicious as “normal” foods. I’ve lost 16 lbs (7.2kg) since I went low carb. I’m not as fearful about eating fat. My daily blood sugar readings are slowly going down. I have really learned a ton from this site. Thank you for all of your efforts.”
Focus On What You CAN Have
Okay, you might be freaking out right now but just hang on a sec.
You’re probably thinking about the toast you like to eat for breakfast, that favorite pasta dish you’re going to miss, and potatoes, oh my, you just love those several times a week — how on earth are you going to live without them…
Believe me, you can. Plenty of people have made the switch. And so can you!
So here’s a tip: thinking about the foods you can’t have is not going to help you here. There are LOTS of foods you CAN eat, so it’s very important to just think about those.
Focus on what you CAN have and make the most of it because what you can have is some of the healthiest, most nutrient dense foods that, if you don’t love already, you’ll learn to love.
Sure, it might take a little getting used to. But we can adapt and so can our taste buds!
And the best part is, by being adaptable, you’ll be lowering your blood sugar and A1c levels and enjoying a healthier, happier life.
Sugar/Carb Cravings
It’s an unfortunate fact that human beings are born with an innate liking for carbs, sugar and sweet things.
Sugar triggers pleasure centers in the brain, and our appetite and hunger signals, along with blood sugar regulation, are all tied up with different regulating hormones in the body – insulin, leptin, ghrelin and others.
When you have high blood sugar, you can also have fatigue, both of which make you feel hungrier and get cravings.
Then there’s things like emotional eating and our psychological triggers associated with eating sweet things. Think about why you turn to sweet things as a ‘pleasure’ food. Since we were kids we’ve always been offered treats as a reward, celebrated events with cakes and candy, and all those ‘feel good’ times have often included sweet treats.
That’s why our emotions are often so wrapped up with sweets – it’s deeply embedded!
The thing is, we can get a grasp on these cravings.
You know the foods we talked about giving the axe–sugar, bread, potatoes, pasta, cereals, and rice–these will make your cravings worse. Although we think carbs are satisfying our cravings, they’re really not. It just contributes to the repetitive cycle.
Once you cut them out, which you absolutely can do, you will notice it becomes much easier.
It’s also easier to manage sugar cravings when you have better blood sugar control. If you’re stuck on the blood sugar roller coaster ride, this also make cravings worse also.
And don’t worry, it doesn’t mean living without sweets – not at all. There are plenty of safe dessert substitutes that are just as delicious – we’ll be sharing some ideas and recipes during the challenge!
Practical Tips To Reduce Sugar & Carb Cravings
Okay that’s all very well but you need something that can help with the cravings, right now!
Understandable. So here goes…
While you lower and cut out sugar, bread, potatoes, pasta, cereals, and rice, you can also include the following to help:
- Cinnamon – cinnamon is a natural source of chromium, which helps stop sugar cravings. Cinnamon also happens to have it’s own natural sweet flavor. Try making sweet cinnamon tea, taking a cinnamon supplement, or sprinkling cinnamon on your food. You can even go as far as just eating a little cinnamon powder if you get a craving. Cinnamon also helps lower blood sugar levels, too.
- Chew more – eat more fiber-rich vegetables like green beans, celery, lettuce, just munch on things and chew more. We need to chew to get the right signals to the brain and it can take up to 20 minutes before the brain gets the ‘full’ signal.
- Drink water – dehydration can lead to more sugar and carb cravings so make sure you’re getting you daily dose of water – a minimum 1.5 liters per day. Fill up a water bottle and start drinking early in the day so you can get through your quota.
- Consume these all-you-can-eat veggies – anytime you crave, just keep munching veggies and your cravings will dissipate.
- Eat healthy fats – as you reduce carbs you’ll need to eat lots of vegetables and eat healthy fat sources too – avocado, olives, olive oil, nuts and seeds. These are very satisfying foods that help fight off sugar cravings. Grab a small handful of nuts or seeds but don’t just eat them ravenously all in one gulp. Slowly chew them to gain the best satisfaction.
Michelle says: “I learned that eating healthy isn’t painful, time consuming, drudgery. It can be fun AND taste good.Wish the doctor’s office would have shown YOUR way of doing it when I was first diagnosed. I probably would not have stuck my head in the sand so long! Glad I found you!”
YOUR TASK: 21 Day Lower Blood Sugar Challenge™
- Just get started – today. And keep taking steps forward every day. It is actually quite amazing how much progress you can make if you just keep moving forward each day.
- Cut out sugar, bread, potatoes, pasta, cereals, and rice – if you’ve been eating these foods as staples (and many of us do), this is a big task but will bring about dramatic results. NOTE: For those with very high blood sugar numbers (200+/ 11+) you may need to cut back over a few days to week, instead of cutting out all in one go. Why? Because you can feel shaky, dizzy, and nauseous. These are similar symptoms of hypoglycemia (low blood sugar). It’s likely that you don’t actually have hypoglycemia but because your levels have been high and you’ve been eating carbs, you can get similar symptoms when cutting them out – just be aware and monitor yourself.
- Focus on what you CAN have – the quickest way to feel deprived and limited is thinking about all those foods you can’t have. There are still plenty of foods you CAN have and they are equally delicious. Over the coming 21 days you will gather many delicious options and alternatives – we’ll be sharing lots ideas and recipes.
- Manage your sugar/ carb cravings – if you have to cut out sugar, bread, potatoes, pasta, cereals, and rice, you can pretty much bet that you’re going to get some cravings, so, get prepared with a strategy right up front. Have plenty of snack foods on hand – veggie sticks, raw green beans, nuts and seeds, olives, even some small meatballs – anything you can grab to eat when you get those cravings. And if you’re away from home, make sure you keep some emergency snacks such as nuts handy. Don’t fall prey to those cravings. You can beat them!
Commit to yourself and apply what we share because we know what we share can help you get results.
Need extra help during the challenge? Join us as a member.
You’ll receive weekly meal plans and exclusive member benefits.
Sharlene said: “I’ve been following your plans for about a month now. My bs range was 150 to 185 (8.3-10.3) for am fasting. Now it’s ranging from 105 to 140 (5.8-7.8).”
Mona Goret
Thank you I’m so thankful for your input. I was so confused and distraught. This bring a little bit more understanding. My blood sugar is high reading anywhere from 248-180 in the morning. 180-200 at bedtime. I have a lot to cut out and learn . I do do rice and bread . Didn’t know. Now I will slowing cut that out.i had my gallbladder removed. Trying to figure out the right fat to intake as well.
Emily - Dietitian (MS, RD)
Absolutely one of the most important steps you can take is starting to cut out the rice and bread. Check out this list for some ideas of what to eat instead of all those carb heavy foods.
As far as your gallbladder… more and more research is coming out to suggest that you do not need to significantly lower your fat intake beyond what is provided in a “healthy” diet. The example I give to all my patients is that it’s probably not a good idea to eat a bucket of fried chicken and french fries after having your gallbladder removed– but in actuality we know that isn’t a healthy idea for anyone!!! Most people can tolerate fat without having to make any significant changes to their diet, however take note how you feel after certain meals and if you find that you feel uncomfortable after a higher fat meal, then you know you’ve reached your limit.
Monica Padilla
Good day,
This is my first time doing this challenge. I’m ready not only to do this challenge, but to also make a life change. I don’t want to keep taking alot of medications. I want to get healthier. I know this challenge will make a difference for my life.
Jedha: Nutritionist (MNutr)
That’s fantastic Monica! We’ve seen many of our members reduce medications so today is the first day of your new life. Enjoy the challenge and thanks for checking in.
Tanya Bennett
Thank you for taking an interest in people with diabetes. I love to read. The information you provided is informative. I will take baby steps to reach my goal.
My morning reading is 91. The lunch reading is 105. The dinner reading is 76. At bedtime the reading is 160. I know now bread does bring my blood sugar level up. Thanks. I will try to get bread out of my life but I am addicted.
Jedha: Nutritionist (MNutr)
It is a very addictive food so you’re not alone there. Keep working at it, it does get easier.
Ginger
Day 1…reading your info and unable due to low income senior to afford your food/meal plans…
Question: will high glucose levels eventually come down even when not well and have inflammation…as levels have been going up since spring and Dr. Increased my medications…this challenge hopefully will help reduce meds and lower my levels…thank you all for giving this opportunity and specialized information…also I don’t use Facebook, etc….technically challenged…🤔😊
Blessings
Ginger
Jedha: Nutritionist (MNutr)
There will be lots of info you can apply provided during this challenge Ginger, which is provided for free of course. To answer your question, it may be a little more difficult but it is possible. The way of eating we recommend will also improve your overall health and reduce inflammation. You do not need Facebook for this challenge, just check your email daily. Thanks for checking in 👍
Nadena Clark
I am late getting started, It is better late than never at all!
Jedha: Nutritionist (MNutr)
Absolutely right Nadena. Just follow through the challenge materials and you’ll soon be seeing some great results like our other participants.
Cate
Ready to cut 👍
Alice
Thank you for the help in getting me started. My question is we are using Splenda instead of sugar -is this better than the sugar route?
Jedha: Nutritionist (MNutr)
Yes it is a better choice, though not the best. Here’s some additional info about Splenda.
Comfort
Thanks so much for your care. Please is sweet potatoes good for me. I’m pre-diabetic and basmatic rice?
Jedha: Nutritionist (MNutr)
We don’t recommend sweet potato or rice, as you read above – for best results try cutting out potatoes and rice. You’ll be surprised with the results.
Courtney
I am a type 2 diabetic for several years and although I have tried to eat healthy I find it difficult
to keep my blood sugar below 7.0
Jedha: Nutritionist (MNutr)
Hopefully the next 21 days will provide some valuable info and tips to help you get better results Courtney. Look forward to your updates.
Harriett Ferfoglia
I have already cut bread, pasta, potatoes and rice from my diet. I have a small portion of pasta once a week only. I will have maybe 1 potatoes with my veges once a week. Everything else is not part of the diet.
I have eliminated sugar from my diet. I eat lots of salads and veggies with a bit of protein at every meal.
Jedha: Nutritionist (MNutr)
Great to hear Harriett – so what differences have you noticed so far with blood sugar, weight etc?
Pat
I’ve been getting your emails with advice & recipes for a while now and have taken them to heart and applied them to my life. A few months ago, I got a CGM which has made a major difference in my T2. Blood sticks are a snapshot, but the CGM is the all-day movie! Knowledge is power. It’s been a learning experience in itself. I’ve been a carb-counter since dx. At first, I was shocked how high my levels could go (180s-200). It took me 2-3 months w CGM to figure out that carb listings are just a guide and not necessarily a great one. Liquid carbs absorb quickly. Complex carbs keep me more even. I eat a fairly healthy diet and have since my dx but you & the cgm have made it possible for me to get off metformin (500mg x2 day) completely with my doctor’s blessing. First thing in the a.m., I have coffee with 3 oz of milk & my own spice blend of cardamon, cinnamon, curcumin, fenugreek, ginger, turmeric, black pepper & coconut oil (about 1/16th teaspoon or a pinch of each) and I use these spices daily & liberally in my foods & drinks throughout the day. I take a gymnema capsule before lunch & dinner; and Daily: Fish Oil, OTC Niacin (B3), Rx Metanx (B6-9-12), Lutein, CoQ10, & a probiotic. (My neuropathy pain has dropped by 80% over a period of three months. I believe my eye and vision improved since starting this regime. I have not needed any more shots for macular degeneration. And there seems to more clarity to my vision). Now I’ve find that my blood levels take a serious dip during the night and then again between noon-six pm (my busiest time). Blood sugars in the 60s happen daily, sometimes 50s, and scarily even in the 40s. I must have that glucose unawareness syndrome. It’s gotten to the point where I set a timer every hour to remind myself to check it in the afternoons. But what to do when sleeping?
Jedha: Nutritionist (MNutr)
Thanks for sharing Pat, and for your kind words about our info helping you reach your goals. Getting levels down and off medications is a great achievement! It’s amazing what can happen when you bring blood sugars down into range and get healthier – for instance, no need for macular treatments and neuropathy pain lowering by 80% – fantastic!
Those blood sugar lows are concerning. You know, looking at your comment again I think you could stop using some of those herbs so liberally. Many of them are glucose-lowering agents, so it could be that they are driving your numbers lower. While that can be a good thing if you are high, when you are already in range or low, taking less of them could be something to consider. And it might be worthwhile looking at the dinner routine too, and cutting out any glucose-lowering agents at that time – just a thought.
Can you program your CGM to sound an alarm if your blood glucose drops too low during the night? Some of them have this functionality.
Ruth Hulihan
I’m 71 and have been T2 for about 3 yrs. I’ve failed to take care of myself and my weight is up to 230. I want to know why my blood sugar goes up to 200 when I get up in the morning. I can stop eating at 7pm and go to bed, fast for 8 hours and before I eat breakfast and take my meds my blood sugar will be 200. I will then take my meds, eat breakfast and 2 hours later it comes down to 150. What happens while I sleep to make it go so high?
Jedha: Nutritionist (MNutr)
Good to see you in the challenge Ruth. I hope the next 21 days gives you encouragement and motivation to take better care of yourself – we’ll all be here to support you. 🙂 Morning highs occur due to hormones Ruth, which ultimately control blood sugar levels. Here’s some additional info to help explain it.
Cyndy Simpkins
T2 for a couple years, but now realizing the damage to my body. Talking about cutting out the deadly white foods, I’ve found riced califlower and mashed califlower to replace some things in my diet. Taste is a little different but still good. You can find them in the frozen vegetables section of your grocery store, already prepared and all you do is steam them. My glucose was 200 this am.
Jedha: Nutritionist (MNutr)
YES!! We’ll be covering lots of substitutes in the challenge and cauliflower is one of them. It’s great that many grocery stores are now providing lower carb options that are easy to access.
Sue
Checking in. I am a type 1 on an insulin pump with type 2 tendencies. I have been type 1 since 1965 and do know how to adjust my insulin and pump settings. I would like to drop 15 pounds. My last A1C was 6.2, however I am only in range 65-70% of the time. I need to eliminate the spikes.
Jedha: Nutritionist (MNutr)
We do specialize in type 2 and pre here at DMP, but it’s great to have you on board Sue!
Ann
Checkin in
Pat McElveen
I also have Celiac disease and sometimes I get very discouraged about always having to watch what I eat. I know eating whole foods is good for both diseases, but sometimes hard for me to do. One of my problems is that many of the good vegetables to eat give me digestive problems if I eat too much. For example I can’t eat broccoli, sweet potatoes, lettuce, etc., more than once every 3 or 4 days.
And my sugar cravings are really bad. I do eat nuts alot and some olives. I rarely eat pasta and rice (sometimes brown rice), but cutting out bread and sugar are going to hard for me, but I am ready to try.
Jedha: Nutritionist (MNutr)
Best thing to do is make a list of all the veggies that don’t irritate your gut. Most recipes and meals work well to sub out certain vegetables. During the challenge we’ll be sharing recipes and meal ideas, so please ask for some additional help and we’d be happy to provide suggestions. Cutting out the bread and sugar will help a lot with your blood sugar levels. At least you can try it for the next 21 days and see what happens. 😉
Sandra J Forbes
I was told I have t2 a couple months ago .I came home determined not to have to take meds for it ,I cut out sugar and flour. It hasn’t been easy but I have lost 30 lbs . so far and lowered my ac1
My problem is I might be low in morning but in evening it might be 160 and I am keeping a food log but I haven’t been able to figure out what I am doing wrong. When I need a snack I go for apple or cheese stick. For breakfast I have black coffee and a Activia Yogurt. for lunch I have either home made soup or salad or I made chicken salad and wrapped in lettuce leaves .
FOr Dinner a piece meat size deck cards ,maybe a small potato or 1/2 cup mashed potato and the rest plate is vegetables ,like broccoli, cauliflower. Any advice? TY
Jedha: Nutritionist (MNutr)
Great job on your results so far Sandra! Given your sample meal plan, I’d say those potatoes are sending your levels high in the evening. Potatoes are high in carbs and high glycemic too, especially mashed potato. A small potato is around 30 grams of carbs and ranges from 70-95 on the GI scale. Try cutting our the potatoes and include more healthy fats at dinner. We’ll be sharing a food list tomorrow. Look forward to hearing how you go.
Tee Peep
Hi all…
I was happy to see this challenge as I need to change the way I eat, not that I don’t know what is best to eat…but often times I don’t feel like prepping, sometimes cooking, or simply just want junk food because it taste better and easier to get.
I guess you can say, even if I eat the wrong things…I do try to be mindful of the amount that I’m eating most of the times…not always though.
I hate taking my blood sugar; however I find that when I’m more mindful of my food intake…I’m more amp to take my blood sugar…my fasting number today was 248!
Also…I hate social media and really don’t want to use Instagram…is there a way around this but I still want participate by sharing my plate pics, etc. Thanks so much!!!
Jedha: Nutritionist (MNutr)
Hi Tee – thanks for joining in! It’s easy to get complacent, but the results will often speak for themselves – a fasting level of 248 is very high! Use this next 21 days to get yourself back in a healthy pattern. Once you feel better and more motivated, it’s easier to keep on track.
We don’t have a way to upload pics to our website via these comments, that’s why we are using Instagram. You don’t have to spend time there other than to post your pics – hope you get involved. We will love to share what’s on your plate. 🙂
Deborah
I’ve gave up the three and still having problems with bs. I think my medicine is not working or it needs to change. Problem is my Dr want work with me on meds. Some are expensive and I can’t afford them. What can I do???
Jedha: Nutritionist (MNutr)
Hi Deborah – that’s a pain (literally!). If you’re not happy with your doctor, you could seek out someone who is more open to the idea of no meds, or switching meds. At the very least I’d talk to them about switching meds. The other thing is there is often a trigger – have you tried keeping a food diary to identify if it’s certain times that could potentially relate back to certain foods?
Stephanie
Hello,
I was 270 pounds and my A1C was 7.8 and fasting glucose was 153. I have lost 61 pounds, 11 before weight watchers, and the rest since joining. I have more to go; however, my A1C is down to 5.7 and fasting glucose is 105.
I was doing eggs for breakfast for the longest time, but got sick of them; you know…same same same. So, I reintroduced oatmeal and berries in the morning most days, 1 serving of each. That’s my bread and fruit hit for the day usually.
I do not tolerate most dairy/cheese products well at all, so I use butter, but other dairy is severely limited or out.
Breakfast is most difficult. Ideas?
Stephanie
Jedha: Nutritionist (MNutr)
Congrats Stephanie – great job on improving your health so far!
How are your morning numbers after oatmeal? While some people can tolerate it, we find most people can’t. If you’re taking the 21 Day Lower Blood Sugar Challenge, stay tuned, we’ve got lots of breakfast ideas to come.