N-1 Diabetic diets

Suggestin of diabetes diets are low fat, plant-based , whole foods

The low fat, plant-based whole foods are for all types of diabetes ( type 1, type 1.5, type 2 diabetes, prediabetes, and gestational diabetes), and use food as medicine to overcome even reverse insulin resistance, then getting recovery of health from diabetes.

Low fat intake, we can get insulin sensitivity quickly, then diabetes patients will decrease taking orally medicines or insulin injections.

The plant-based whoe foods include carbohydrete-rich foods, like fruits, starchy vegetables, legumes, and intact whole foods. Diabetes patients need to take it.

In order to increase insulin sensitivity, performence of intermittent fasting is a better method, that is a 16/8 intermittent fasting plan - during day time of 8 hours, eating 2-3 times meals, then fasting of 16 hours. This method can lose weight, improve cardiovascular health, actually increase people's lifespan.

When intake carbohydrates, avoid to take refined carbohydrates, because the food manufacturers remove the bran and germ in intact whole grains in order to prolong their shelf life. Refine grains are just the starchy inside, containing significantly less fiber and fewer antioxidants, vitamins, minerals, and protective phytochemicals that in their intact whole grains.

Refined grain, like white flours, white rice are digested and absorbed by very quickly in our digestive tract and higher blood glucose levels in a short time.

So diabetes patients eat the whole grains that is better control the blood glucose levels.

What are whole carbohydrates?

Whole carbohydrates are in plant foods, like fruits, vegetables, beans, lentils, peas, and in whole grains, like brown rice, buckwheat, millet, and barley. The whole foods, besides containimg macro-nutrients, also containing micro-nutrients, like vitamins, minerals, antioxidants, and phytochemicals - these nutrients play importnt roles in directing how nutrients are utilized in tissues all over in our bodies.

The micro-nutrients present in whole foods are highly bioactive compounds that reduce inflammation, boost immune function, help digested food and move through the digestive tract, and improve the functions of brain, sexual organs, eyes, and heart, help blood to clot at the site of an injury, as a signal to perform thousands of chemical reactions at every moment of every day. carbohydrate-rich foods are the most micronutrient-dense foods on the planet.

Diabetes patients need to eat Green light foods, that are unprocessed whole plant foods naturally low in fat, can be fresh or frozen.

1. Fruits: e.g. bananas, mangoes, oranges, apples, etc.

2. Starchy vegetables: e.g. potatoes, butternut squash, corns, etc.

3. legumes: e.g. beans, lentils, peas, etc.

4. Intact whole grains: e.g. brown rice, quinoa, etc.

5. Non-starchy vegetables: e.g. tomatoes, cucumbers, broccoli, etc.

6. Leafy greens: e.g. lettuce, arugula, spinach, etc.

7. herbs and spices: fresh or dried.

8. Mushrooms: e.g. shiitake, eremini, portobello.

Diabetes patients can eat some yellow light foods that are plant-based foods in diet in small amounts, like avocados, nuts, seeds, olives, coconut meat, and soy products are all foods high in fat of unsaturated fat that eating large amounts can cause insulin resistance and high blood glucose.

Non-wheat pasta alternativess, like products made from lentils, quinoa, beans, and brown rice, are also in the yellow light foods because they are often highly processed, that lost micronutrients density. So, diabetes patients limit to take these high processed foods.

Red Light foods include milk, eggs, fish, and animal meats - those are high proteins, less micronutrients and high calories foods. If take more amounts get insulin resistaance, then risk of chronic illnesses. So, we need limit to take it less per week.

The oils are high processed foods and less of macro- and micro-nutrients, high calories foods, containing lipids. We need take small amount each time and take good quality-oils, like olive oil, avocados, etc.

Intake of green beverages, like clean water, green teas, herbal teas, and green juices. And control eating portion for each meal in order to maintain normal weight and calories requirement.

Reseachers found three things need to pay attention:

1. Choice of food-contents are more green light food, small amount of yellow light foods, and limit amount of red light foods.

2. Getting the order of a meal: first, eat vegetables, second, eat proteins ( tofu, milk, egg, fish, or lean meat), the last one, eat carbohydrates ( whole grains, brown rice, millets, and beans). In this way, after a meal the blood glucose level are not higher.

3. Cooking methods, choose steam or bake in a short time. If fry needs quickly done for not lose more nutrients.

This article's contents, some from the book < Mastering Diabetes>, If you need to know the details of how to reverse diabetes, go to the "curated products" on the top of this page.