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Super Foods That Reverse Type 2 Diabetes

Part of the Super Meal Model Plate: Diet for Diabetics

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 Mountain Rose Herbs. A Herbs, Health & Harmony Com

Note: Other foods that can help to improve your health:
Various Super Foods
Specific Supplements
Wholefood Supplement 
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Note: If you're not certain which foods or supplements to buy, contact our office or get the Super Foods and Supplements ebook.

Super Foods!The 5 "Live" Super Foods!

The author defines a super food as a food that contains multiple micronutrients and phytonutrients that provide health benefits. The author defines a "super meal" as a combination of super foods that help to prevent disease or heal the body from disease, i.e. the Super Meal Model Plate.

The author has grouped these super foods into five categories of “live” super foods. When consumed on a regular basis as part of a balanced synergistic meal, these foods create a biochemical/hormonal balance that reduces insulin production, controls appetite, nourishes the cells, strengthens the immune system, prevents inflammation, and helps to heal the body physically, biochemically, hormonally, emotionally and spiritually, breaking the vicious "cycle of diabetes".

The list of five “live” super foods includes  vegetables/(some) fruits, filtered water, lean protein, mono-unsaturated fats/Omega-3 fats, and some organic whole grains -- but, does not include many of your favorite "dead" foods or any of the so-called “healthy” foods.

However, if you're diabetic or struggling with some similar disease, then,  you must consume these foods (and, avoid the  5 "dead" processed foods) as part of the Super Meal Model Plate (Diet for Diabetics) -- to ensure that your body is obtaining a balance of key macronutrients, micronutrients, and phytochemicals.
Note: We recommend that most diabetics avoid all grains and fruit during the first 3 stages of the program.

Author's Note: The terms "live" and "dead" may sound a little melodramatic, but I believe that they get the point across without having to explain the rationale of each term in detail. In addition, I found these terms to be very effective in making specific points during my lectures and workshops. Also, these terms tie nicely into the book’s title and the photograph on the front cover of the book.

“Live” food (pronounced l i v e as in "I'm alive") helps the body to heal, fight disease and stay alive. “Live” foods are primarily raw, unprocessed, lightly-cooked or partially processed foods that contain most of the seven nutrient factors. The term “live” does not necessarily mean that the food is alive, but it does contain the nutrients that keep the body alive. Coincidentally, these foods are connected with the prevention and reversal of many of the major systemic diseases and ailments.

“Dead” food inhibits the body from healing and leads to disease and early death. “Dead” food is man-made, processed food that lacks most of the seven nutrient factors. Coincidentally, these foods, along with a sedentary lifestyle, are connected with the development of many of the major systemic diseases such as heart disease, diabetes and cancer.

For those familiar with proper nutrition, there should be no surprises with the following list and the detailed List of Super Foods further down on this web page.

1. Vegetables, Some Fruits, Other Plants: include green and bright-colored, tasty foods that are full of critical macro and micro-nutrients. Vegetables should cover at least one-half of your plate.

Vegetables include green/leafy and bright-colored, such as spinach, broccoli, Brussel sprouts, bok choi, greens (collards, mustard, kale), Romaine lettuce; asparagus, cabbage, cauliflower, celery, cucumbers, kelp,  stringbeans; beans, carrots, onions, garlic, okra, peppers (orange, red, yellow, green), squash; mushrooms; sea vegetables; and, legumes.
Note: Eating mostly raw vegetables can accelerate your body's repair process and your body's ability to reverse your diabetes.
Note: If you are taking a blood thinner (such as Coumadin), you can still eat green vegetables as long as you eat a consistent amount on a daily basis. But, always consult with your physician before making any dietary changes.

Fruits include dark, bright colored fruits such as açai berries, blackberries, blueberries, cherries, cranberries, elderberries, strawberries, apples, grapes, pears, goji berries; plus, kiwi, lemons, limes, mangosteens, and pomegranates.
Note: You may need to avoid fruit during the first 3 stages of the program.

2. Filtered water/Liquids: comes from whole raw vegetables and fruits, raw juices, grasses, and tap water that has been filtered. Most tap water contains contaminants including bacteria, viruses, parasites, dissolved metals, pesticides, herbicides, waste, lead, asbestos fibers, fluoride, chlorine, and other chemicals.

3. Lean protein: includes fish (wild salmon, sardines, tuna, mackerel, tilapia), nuts, seeds, beans, lentils, whey protein, whole soy foods (tofu, tempeh, miso); lean, organic beef, free-range chicken breast without the skin, turkey breast without the skin; goat’s milk, raw milk, low fat plain yogurt; organic eggs, egg whites; low fat cheese, soy/tofu cheeses, blue-green algae (spirulina, chlorella); grains (amaranth, quinoa); wild game (venison, bison, bear); organic seafood (shrimp, crab, lobster); and most vegetables.

4. Unsaturated fats: include monounsaturated fat, Omega-3 polyunsaturated fat, some Omega-6 polyunsaturated fat, and certain saturated fats.

Monounsaturated fat is contained in extra virgin olive oil, macadamia nuts, cashews, avocados, peanuts, walnuts, and almonds. Omega-3 fats are found in cold-water fish such as wild salmon and sardines; and, nuts such as walnuts and almonds.

5. Organic whole grains: include amaranth, quinoa, kamut, barley, oat, rice germ/bran, and alfalfa.
Note: If you're diabetic, you must avoid all grains during the first 3 stages of the program; otherwise, use only organic steel-cut oats.  This is necessary especially during the first 3-4 months of the DTD program to help with the detox and cellular repair/ healing processes and the reduction of the internal cellular inflammation (one of the primary root causes of many systemic diseases).

Note: For a complete list of "live" foods (and "dead" foods), refer to Chapters 5, 6 and 7 of Death to Diabetes or the Super Meal Model ebook.

Author's Note: If you struggle with adding raw foods such as vegetables and fruits to your nutritional program,  there many (scrumptious) and creative ways to accomplish this to dramatically improve your diabetes and lose weight, i.e. smoothies, salads, stir-fry, omelets, soups, sandwiches, casseroles, appetizers, etc. For more ideas, get the Death to Diabetes cookbook, which provides hundreds of healthy, simple, and quick recipes, for meals, snacks, and appetizers. If you like raw juicing and/or smoothies, then, get the Power of Raw Juicing book.

Note: Refer to the Death to Diabetes book and Nutritional Supplements and Super Foods ebook for a more comprehensive list of healing foods, super foods, and superior supplements.

Health Benefits of Super Foods to Reverse Diabetes Super Foods = Good Health!

Green, leafy vegetables such as spinach, asparagus, broccoli, Brussels sprouts, cabbage, string beans, and celery are an excellent source of key vitamins and minerals such as Vitamin B-complex, Vitamin C, calcium, magnesium, and potassium, which help to address inflammation and insulin resistance within the cells.

Bright-colored vegetables
such as carrots, peppers, sweet potatoes, pumpkin, winter squash, red onions, and eggplant provide similar vitamins, minerals, and antioxidants to help fight various diseases.

These vegetables, which should cover at least half of your plate, also contain fiber which slows down their absorption helping to delay the emptying of the stomach and thereby smoothing out the absorption of sugars into the blood.

Vegetables provide anti-diabetic and anti-cancer health benefits along with other health benefits for the heart, brain, liver, kidneys, pancreas, and other organs in the body.

Avocado is excellent for diabetics because it contains monounsaturated fat, magnesium, potassium, folate, antioxidants such as Vitamin E, and fiber, which helps to remove cholesterol from the blood and improve bowel regularity and the health of the colon.

Fruits such as apples, berries, cherries, grapefruit, and pears also contain fiber to help slow down the absorption of the sugar. In addition, fruits provide antioxidants, vitamins, minerals, and other key nutrients that help to nourish and protect the cells from excessive oxidative damage.

Dietary fiber (insoluble and soluble) in vegetables, fruits, legumes, and some organic grains help to lower cholesterol, normalize blood glucose levels, and maintain bowel regularity.  Insoluble fiber passes through the digestive tract relatively unchanged to keep us regular. Soluble fiber dissolves to form a soft gel that helps to lower our cholesterol and control blood sugar.   Some familiar foods that contain soluble fiber (pectins, gums, and mucilages) include apples, apricots, citrus, oats, lentils, dried beans and peas.

Fiber-rich vegetable sources include broccoli, string beans, turnips, lima beans, Brussels sprouts, mushrooms, kale, collards, winter squash. Fiber-rich legume sources include black beans, garbanzo beans (chickpeas), kidney beans, lentils, pinto beans, split peas, navy beans, and yams. Fiber-rich nuts and seeds include almonds, cashews, chestnuts, filberts, flaxseeds, sesame seeds, sunflower seeds, walnuts. Fiber-rich fruits include avocados, dried figs, blackberries, prunes, raisins, apricots, apples (with skin), and pears (with skin). Other dietary fibers include inulin, oligofructose, and psyllium seed husk.

Inulin belongs to a class of fibers known as fructans that is a special storage form of partly indigestible starch found in many root vegetables including onion and garlic. Inulin sails straight through our small intestine and becomes pet-food for the bacteria that inhabit our large intestine. Our bacteria love the stuff, chomping away furiously on it and converting it into gases and fatty acids (which we then absorb into our blood stream). Consequently, inulin acts as food (prebiotic) for the good bacteria in our gut. Food sources include asparagus, leek, onions, and garlic. Higher concentrations exist in herbs such as dandelion root, elecampane root and chicory root.  But, avoid the man-made inulin found in processed foods such as bread, baked goods, and dairy products.

Sea vegetables (such as kelp/kombu, nori, wakame, and arame) are an excellent source of iodine and vitamin K, a very good source of the B-vitamin folate, and magnesium, and a good source of iron and calcium, and the B-vitamins riboflavin and pantothenic acid. They also contain measurable amounts of vitamins C and E.  Sea vegetables are well-researched as containing a variety of anti-inflammatory and antioxidant compounds, which may help to prevent some cancers such as breast cancer and prostate cancer.

Marine alagae (chlorella, spirulina) is a true superfood that provides a plethora of vitamins, minerals, EFAs, antioxidants, etc. that help to strengthen the immune system and detoxify the body.

Filtered water comes from whole raw vegetables and fruits, raw juices, grasses, and tap water that has been filtered. Most tap water contains contaminants including bacteria, viruses, parasites, dissolved metals, pesticides, herbicides, waste, lead, asbestos fibers, fluoride, chlorine, and other chemicals. Of these, the most contaminating to the body are the heavy metals and chemicals such as pesticides, chlorine, and fluoride.

Chlorine, which is used by your municipal water company to purify the water, is toxic to the thyroid and forms carcinogens when it combines with organic materials in the water. Exposure to chlorinated water (e.g. drinking, bathing, showering) may be linked with an increase in bladder and rectal cancers in the U.S, based on research conducted jointly at Harvard University and the Medical College of Wisconsin. There is also evidence indicating that chlorine damages protein in the body and may cause cells to mutate and cholesterol to oxidize. This disinfectant/bleach dries your skin, causes damaged and brittle hair, burns your eyes, and can make the following conditions worse: allergies, asthma, sinus conditions, diabetes, and skin rashes.

Because of health issues associated with fluoride/fluorine (e.g. Alzheimer’s, autoimmune diseases), many European countries have either reduced or discontinued their use of fluoride in their water.

Even if the municipal water supplies were pure at the treatment facility, the water has to travel through miles of pipes to reach your home, adding various pollutants and toxins. Consequently, it is imperative that you purify your water as best you can with one of three methods:

(1) Filtration, which involves a carbon or ceramic filter that removes some contaminants, including chlorine, some heavy metals, pesticides, and odors, but, may not remove fluoride, which is difficult to remove.

(2) Reverse Osmosis, which forces water first through a filter that removes sediment and then through a super-fine second filter that screens out microorganisms, asbestos, toxic chemicals and PCBs. Then, the water is passed through a reverse osmosis membrane and, finally, an activated carbon filter to provide a very tasty and pure water.

(3) Distillation, which heats the water to steam to remove almost all contaminants, but the water may have a poor taste with possibly damaged molecules.

Health Benefit of Water: Water helps to hydrate the cells to transport nutrients throughout the body. Also, water is the medium that keeps tissues soft and permeable, helps to regulate body temperature and helps to ensure proper bowel movement. And, because water is so important to the proper functioning of all systems of the body, you want to provide your body with filtered water only. Given that many diabetics are dehydrated and have thick, sticky blood due to the high blood glucose levels, drinking filtered water is a necessity.

But, do not get carried away with drinking too much water, which can cause frequent urination, depleting the body of important minerals such as magnesium and potassium. It is just as important to get water from the green, leafy and bright-colored vegetables and some fruits.

Lean protein foods include wild salmon, tuna, organic  poultry (chicken, turkey without the skin), bison, venison, organic eggs (from free-range chickens), fermented soy, nuts and seeds. Lean protein foods, when properly digested, provide the necessary amino acids without the high level of saturated fat, antibiotics and growth hormone that come from conventional animal meat. This increases the body’s utilization of glucagon and insulin causing a decrease in the production of insulin, which leads to less fat storage and cholesterol production.

Health Benefits of Protein: These lean protein foods increase the production of growth hormones, stimulating the production of testosterone and muscle while burning fat. Some of these foods (beans, lentils, mushrooms) also provide fiber, which helps to slow down the amount of glucose that enters the bloodstream preventing a high rise in the blood glucose and insulin levels.

In addition, the fermented foods such as sauerkraut, pickles, homemade yogurt, kombucha (fermented black tea), miso and tempeh (fermented soybeans) help to improve the intestinal flora balance, build the immune system, absorb more nutrients, and generate new nutrients including Omega-3 fatty acids, digestive aids and the trace mineral GTF chromium. Wild salmon contains Omega-3 EFAs, high quality protein and the antioxidant astaxanthin.

Note: Fermented foods are some of the best chelators and are very potent detoxifiers, capable of drawing out a wide range of toxins and heavy metals. 

Sardines (from the Mediterranean) contain Omega-3 EFAs, CoQ10, potassium, calcium, and, being small fish, they contain very little mercury. Lean organic beef and wild game provide the essential amino acids and conjugated linoleic acid (CLA), which may help to metabolize fat.

Raw organic eggs from free-range chickens provide folic acid, choline and Omega-3 EFAs to help the cardiovascular system. Organic soy protein (with the isoflavones genestein and daidzein) can provide cardiovascular and anti-cancer health benefits, but soybeans, which contain hemaglutinins (that cause red blood cells to clump) and high levels of phytic acid, can increase the production of bad estrogen, leading to prostate and breast cancers.

Monounsaturated fat, which is considered to be the healthiest fat, contains large amounts of monounsaturated fatty acids (MUFAs), which are predominantly found in olive oil (73%) and macadamia nut oil (80%). Monounsaturated fat, which is not “saturated” with hydrogen, is heart-healthy, and has none of the adverse effects associated with saturated fats, trans fats or Omega-6 polyunsaturated vegetable oils. It is more resistant to oxidation, a process that leads to cell and tissue damage in the body.

Omega-3 polyunsaturated fat is another healthy fat that is contained in flaxseed oil, hemp oil, pumpkin seeds, walnuts and oily fish, such as wild salmon, sardines, tuna, mackerel, trout and herring. Plant-based foods such as flaxseed, nuts, and wheat germ contain one of the Omega-3 EFAs, alpha-linolenic acid (ALA).

Marine crustaceans and oily fish such as wild salmon, tuna, sardines and mackerel contains the other two common Omega-3 EFAs, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Other sources of Omega-3 EFAs include dark green vegetables such as seaweed, broccoli, spinach, kale; and, other green vegetables like spring greens, dark salad leaves, cabbage, Brussels sprouts, and parsley. Walnuts are the only nut that contains both monounsaturated fat and Omega-3 EFA.

Omega-6 polyunsaturated fat is contained in walnuts, sesame seeds, sunflower seeds, black currant seed oil, evening primrose oil and borage oil, which contain the Omega-6 EFAs, linoleic acid (LA) and gamma-linolenic acid (GLA) Use GLA to activate Omega-3 fatty-acids (via delta-6 saturase), ensuring absorption by the plasma cell membrane while inhibiting delta-5 desaturase (conversion to arachidonic acid).

Health Benefits of MUFAs and EFAS: Monounsaturated fatty acids (MUFAs) and essential fatty acids (EFAs), especially the Omega-3 EFAs, are critical to cardiovascular and mental health but cannot be made in the body. For this reason, it is essential that we acquire these fats from vegetable and plant oils.

MUFAs and EFAs are needed for heart and brain function, immune system support, healing, growth and development, bone health, joint health, muscle growth, stimulation of skin and hair growth, regulation of metabolism, control of inflammation, fat burning, and maintenance of reproductive processes.

EFAs bring oxygen and vitamins to the tissues, repair cell membranes, keep cells supple, generate electrical currents, are crucial to the electrical reactions of cells, and are involved in generating the electric currents that maintain a regular heartbeat. EFAs act as solvents to remove hardened fat and are crucial for weight loss; and, appear to regulate chromosome stability.

EFAs contain anti-inflammatory properties and do not clog the arteries or make the blood thicker like the oil or fat from animals or dairy products. These EFA oils lubricate the joints and arteries and keep the blood thin, preventing ailments such as arthritis and high blood pressure. They are also typically high in Vitamin E, providing antioxidant protection.

Since fats make up sixty percent of the brain and the nerves that run every system in the body, the higher the quality of the fat in the food, the better the brain and nerves will function. The brain sends chemical messengers throughout the body, telling each organ how to work. An important group of these chemical messengers are the prostaglandins (so-called because they were originally discovered in the prostate gland). Prostaglandins initiate the body’s self-repair system. The body needs both Omega-3 and Omega-6 fats to manufacture healthy brain cells (the message senders) and prostaglandins (the messengers).

Specifically, the body uses the Omega-3 EFAs to make the beneficial Series 3 prostaglandins, which regulate platelet stickiness, arterial muscle tone, the inflammatory response, sodium excretion, and the immune function. All of these regulatory functions are reversing the fight or flight stress-related response in the body, so if the body is deficient in Omega-3 EFAs, it cannot wind down normally from the stress response, which may lead to anxiety, depression, or chronic fatigue – ailments that are prevalent in many diabetics.

Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are better obtained from marine life (crustaceans known as krill) and from cold water fish such as wild salmon, sardines and tuna. Fish oil has been proven in many clinical studies to provide numerous health benefits to the cardiovascular, neural, joint, gastrointestinal, brain, skin, ocular, and immune systems.

EPA specifically protects the cardiovascular system by promoting normal cholesterol and triglyceride levels, increasing blood flow and enhancing immune function.

DHA specifically supports the cell membranes of the eyes, nerves and brain, which is 60% fat and predominantly DHA fat. Because ocean-raised wild salmon feed on smaller fish that eat EPA-and DHA-rich algae, they are an excellent source of the EPA and DHA oils. (But, farm-raised salmon, which are fed grain and other contaminants, do not contain much of these oils).

Flaxseed delivers the full benefits of Omega-3 EFA (alpha linolenic acid), the Omega-6 and Omega-9 EFAs, plus all of the fiber, protein, lignans, vitamins, minerals and amino acids, which are important nutrients for overall good health. Lignans are a type of natural plant chemical contained within the cell matrix of the flaxseed that act as plant hormones. When bacteria in the digestive tract act on plant lignans, these compounds are converted into potent, hormone-like substances, known as a phytoestrogens.

Research findings have concluded that the chemical release of these phytoestrogens is able to block the action of certain cancer-causing substances associated with breast, colon and prostate cancers.

Similar to seeds, many nuts also provide the Omega-3 fats and quality fiber, which helps to slow down the body’s absorption of the nut’s carbohydrate content.

But if you’re trying to curb the carbs, the nut to avoid is the cashew. One ounce of cashews (about a handful) contains 9 grams of carbs, but only one gram of fiber. That’s 8 net carbs, and no other nut comes close to that amount. The next highest in the carb category is the pistachio with 5 net carbs. Most of the others have only two or three net carbs. The pecan has the lowest number of carbs – 1 net carb per ounce.

If you want more calcium, almonds are a good source. They also deliver magnesium, which helps the absorption of calcium. If you need to boost Vitamin E and potassium, then, eat hazelnuts. Brazil nuts provide selenium and zinc. The peanut provides good amounts of niacin, folate, and Vitamin E, but avoid the salty, roasted versions.

Concerning the Omega-6 EFAs, most people obtain an excess of linoleic acid from various foods. Linoleic acid can be converted to GLA, which is beneficial to the cardiovascular and nervous systems; and helps to increase absorption of Omega-3 EFAs.

But, the linoleic acid is not converted because of metabolic problems caused by diets rich in sugar, alcohol, or trans fats, as well as smoking, pollution, stress, aging, viral infections, and other illnesses such as diabetes. Consequently, it may be necessary to supplement with GLA-rich foods such as borage oil, black currant seed oil, or evening primrose oil.

(Some) Organic whole grains, such as amaranth, quinoa, kamut, barley, steel-cut oat, rice germ/bran, and alfalfa, provide vitamins such as the B-complex and Vitamin E; minerals such as chromium, magnesium, zinc, selenium, iron; and, insoluble fiber such as cellulose and hemicellulose.

However, grain products that are labeled “multigrain”, “stone ground” or “whole wheat” are not necessarily whole grain products – they are processed grains that cause glucose and insulin spikes. Check the ingredients carefully and look for “whole grain” as the first ingredient and at least 3 grams of fiber per serving/100 calories.

Please Note: We recommend that most diabetics avoid all grains for at least 6 months, or during the first 4 stages of the program. 

Health Benefits: Once you have stabilized your blood glucose level, some organic whole grains may provide some benefits because of the insoluble fiber (roughage), which helps to increase stool bulk, speeds the passage of stools through the bowel, and may help to prevent bowel cancer, diverticulitis, and irritable bowel syndrome. Insoluble fiber is also important in suppressing hunger since, with fluids, it helps to provide a feeling of fullness.

To summarize, these 5 “live” super foods provide vital nutrients and exert less strain on the gastrointestinal system and other organs because they contain organically-active nutrients, good bacteria, antioxidants, fiber, amino acids, essential oils, enzymes, vitamins, and minerals.

As a result, the body requires less energy to “break down” live foods and has the necessary energy and raw materials to strengthen the immune system and protect the body from oxidation, toxicity, acidity, inflammation, infection and the various systemic diseases such as heart disease, diabetes, and cancer.

And, if you already have one of these diseases, these nutrients help to perform other biochemical functions that facilitate healing and reversing the disease in your body.

Combo-Super Foods for Your Super Meal Plate!      

On the surface, it may be seem bland and boring to eat a lot of these foods, especially the vegetables. But, when you combine some of these foods, your taste buds will be jumpin' and you will actually enjoy eating healthy foods!

For example, when you eat a green vegetable (which can taste a little bland), add some sliced orange or yellow peppers to naturally sweeten the taste of the vegetables and increase the antioxidant and fiber content of your meal. Or, add cayenne pepper or sliced red peppers to spice up the taste and provide key nutrients for the cardiovascular system.

Another example is to add onions or garlic to spice up the taste of the vegetables and provide sulfur and anti-cancer benefits to your meal.

Even better examples of combining these super foods on your Super Meal Plate include the creation of super meals and super snacks to create super omelets, super casseroles, super salads, super sandwiches, super smoothies, super soups,  super stews, and super stir-frys.

So, use your creativity! -- by combining these super foods, you can create even more powerful super foods on you Super Meal Plate!  If you need some ideas for combining various foods, or if you want to learn how to use various spices properly, then, get the popular Death to Diabetes Cookbook, or the Food Tips & Mini-Recipes ebook.


List of the Top Super Foods & Where to Buy Them    

Super Foods and their Health Benefits to Diabetics and Non-diabetics

"Super Food" is a term used to describe food with high nutrient or phytochemical content that confers health benefits.

Açai Berries have a generous amount of healthy omega fats, similar to olive oil. They also contain compounds called phytosterols, which may protect you against heart disease. They are being heavily promoted as a way to lose weight, but they don't really possess any weight-loss miracle components; they're just nutritious.

Apples: are rich in pectin and flavonoids, which have been shown to have antioxidant activity. Apple consumption has been correlated with a reduced risk of stroke as well as diabetes. Plus, apples are also a good source of vitamin C.

Asparagus: provides fiber, Vitamins A, B, C and E, potassium, zinc; also, high in glutathione, an important anticarcinogen; also contains rutin, which protects small blood vessels from rupturing

Avocado: contains oleic acid, a monounsaturated fat that's associated with a lower risk of heart disease as well as the ability to lower cholesterol levels. They're also rich in fiber, folate, and potassium (twice as much as bananas), although higher in calories than most vegetables.

Organic Apple Cider Vinegar: has glycemic-lowering properties; add to salads, salad dressings

Beans: provide fiber and antioxidants

Berries (Dark): provide fiber, water, and antioxidant protection, i.e. açai berries, blueberries, bilberries, blackberries, cranberries, raspberries

Blueberries: have the distinction of having one of the highest antioxidant capacities of the common fruits. Rich in powerful antioxidants known as anthocyanins, blueberries are thought to play a role in protecting nerve cells involved in motor skills, learning and memory as people age.

Broccoli: provides fiber, calcium, chlorophyll and chromium to help reduce insulin resistance; and, selenium (which has anti-cancer properties). Broccoli is a rich source of vitamin C and fiber, as well as a group of chemicals known as isothiocyanates, thought to potentially prevent certain types of cancer.

Brussels sprouts: provides fiber and chlorophyll and chromium to help reduce insulin resistance; also, provides Vitamin A, folate, potassium, and calcium.

Cayenne: provides capsicum to help the cardiovascular system

Celery: provides natural sodium and high levels of potassium

Chlorella: provides vitamins, minerals, carotenoids, antioxidants, fiber, EFAs, and high levels of chlorophyll for cleansing the bowel, liver and the blood.

Chlorella: is a marine algae that happens to be a true superfood that strengthens the immune system by increasing the activity of T- and B-cells, which defend against viruses and other invading microorganisms, which destroy cancer and cellular debris. Chlorella is a complete protein containing a full balance of essential amino acids; plus, enzymes (including pepsin for digestion), and RNA and DNA, the building blocks of life. Chlorella is  comprised of a fibrous, indigestible outer shell that has been proven to bind with pesticides like PCBs and heavy metals like mercury; and, remove metabolic wastes in tissues.

Organic chlorella powder:

Chlorella tablets:

Cocoa powder: provide flavonoids

Coconut Oil (Extra Virgin): provides unsaturated fat  with lauric acid to help metabolize fat and lose weight

Cod Liver Oil (Norwegian): provides Vitamin D and Omegas-3s

Flaxseed (Golden), Flax Hulls: is high in fiber and Omega-3 fatty acids to help protect heart health and reduce inflammation in the body. Flaxseed is also high in lignans, which studies have shown may prevent or slow down the growth of breast tumors. The beneficial components of flaxseed can only be absorbed when the seeds are ground -- whole flaxseeds pass through the body undigested. Add to smoothies, salads and desserts. 

Garlic: has anti-microbial, anti-fungal, antibiotic properties. If you don't like raw garlic, then, try aged garlic.

Goji Berries: contain unique carbohydrate compounds known as polysaccharides that fortify your immune system and enhance the body's ability to resist disease. Goji berries are also considered to be adaptogens, substances with a combination of therapeutic actions. An adaptogen invigorates and strengthens the system while helping the body to deal with stress.

Super Greens: provide chlorophyll, vitamins, minerals, and other key nutrients to help nourish, cleanse, and detox the body at the cellular level.
Note: For a comprehensive list of super greens, super supplements, and super foods, get the Nutritional Supplements & Super Foods Brand Names ebook.

Green Tea, White Tea: provide antioxidant protection (see below for more details).

Kale: has many of the same benefits as the other green superstars (i.e. broccoli Brussels sprouts, watercress) because of its high content of isothiocyanates. Kale is an excellent source of calcium, iron, vitamins A, C and E, and chlorophyll; contains lutein and zeaxanthin, which protect the eyes from macular degeneration; also contains indole-3-carbinol, which may protect against colon cancer.

Kelp: plus other sea vegetables (i.e. wakame, arame) provide critical nutrients that reduce insulin resistance, and have anti-cancer properties.

Kiwi: provides  Vitamins A, C, E, potassium, and its black seeds can be crushed to produce kiwi fruit oil, which is very rich in alpha linoleic acid.

Lemons & Limes: contains acetic acid, which has glycemic lowering properties

Mangosteen: contains unique phytochemicals called xanthones that give this fruit special medicinal properties, unavailable in any other common fruit. Mangosteen also contains other potent natural compounds like catechins, polysaccharides, quinones, stilbenes and polyphenols that each provide different benefits.

Mushrooms: medicinal mushrooms such as reishi, chaga, maitake, shiitake, and cordyceps offer potent immune system support and many other scientifically verified health benefits through the action of compounds such as polysaccharides. Some of those health benefits include anti-inflammatory, antiviral, antihyperglycemic, anticancer, and cardio-protective.

Noni: is believed to contain more than 150 nutrients, including vitamins (A, B1, B2, B3, C and E), minerals (calcium, iron, magnesium, potassium and selenium), protein, amino acids (including all the essential amino acids), phytonutrients, polysaccharides and digestive enzymes.

Nuts (i.e. Almonds, Walnuts): provide fiber, Omega-3 EFAs, plant protein

Olive Oil (Extra Virgin): provides monoun-saturated fats and oleic acid to help with Omega-3 EFA absorption
Note: The very best olive oils are buttery, rich and luxuriant to the taste, full of life, with very minimal 'peppery' qualities. This is because of their freshness as well as low acid content.

Onions: contain nutrients that provide antioxidant support

Quinoa: provides fiber and a high level of protein
Note: Quinoa (pronounced keen-wa) is an ancient grain that is high in protein (8 grams in 1 cup cooked), fiber (5 grams per cup) and a naturally good source of iron, zinc, Vitamin E, and selenium -- to help control your weight and lower your risk for heart disease and diabetes. Quinoa is as easy to prepare as rice and can be eaten alone or mixed with vegetables, nuts, or lean protein for a whole-grain medley.

are a rich source of anthocyanins, and their sweet taste makes them an excellent alternative to a high calorie dessert.

Royal Jelly, Raw Honey: provides antioxidant and anti-fungal protection

Salt: provides critical nutrients (i.e. magnesium, sodium); avoid table salt (white in color), use Celtic sea salt or Himalayan salt (light brown in color)

Sardines: provides Omega-3 EFAs, quality protein, and antioxidant support

Sea vegetables: may be a unique food source not only for the mineral iodine, but also for the mineral vanadium. As part of their natural defense mechanisms, sea vegetables contain a variety of enzymes called haloperoxidases. These enzymes all require vanadium in order to function. Although this mineral is not as well known as some of the other mineral nutrients, it appears to play a multi-faceted role in regulation of carbohydrate metabolism and blood sugar.
Spinach: provides fiber, water, and chlorophyll, which helps to reduce insulin resistance. Rich in a variety of flavonoids and high in vitamins K, A and C, this simple food is thought to play a role in the prevention of a host of chronic diseases. It packs a powerful nutritional punch for a vegetable so low in calories.

Tea (Green, White): is a healthy antioxidant source of catechins such as EGCG, which are thought to play a role in preventing a variety of chronic disease including certain types of cancer and heart disease. Numerous studies are ongoing to look at the potential benefits of drinking green/white tea for health.

Both white and green teas come from the same tea plant, Camellia sinensis. White tea leaves are harvested at a younger age than green tea leaves. White tea is considered rare and is usually more expensive than green, as it can only be hand picked during a few days of early spring and has to be handled with such care.

Green tea involves slightly more processing compared to white tea. White tea is steamed rapidly and then dried. While green tea is partially fermented. First it's steamed, fired and then rolled. Black tea on the other hand is fully fermented. Because white and green teas are treated gently and not overly processed, they retain most of their beneficial antioxidants. Green tea is considered rich in antioxidants. However since white tea is less processed, it retains a higher amount of antioxidants, compared to green.

White tea contains the same types of antioxidants as green tea, but in greater quantity. These antioxidants are found to have many health promoting properties including boosting cardiovascular health, helping to lower cholesterol, reducing the risk of cancer and enhancing weight loss.

The caffeine component of green tea has been shown to have a positive effect on green tea's ability to help with weight loss – so choosing green over white in this instance may be more beneficial as green tea contains slightly more caffeine. Green tea contains around 20g of caffeine, compared to white that has around 15g. In comparison, black tea contains around 45mg.

White tea also tastes different to green, having a smoother, gentler, almost sweet taste.

Green tea is definitely an extremely healthy addition to the diet. The reason more people recommend green tea over white is that it has been studied extensively; it's more common plus it's easier and cheaper to buy.

However, considering white tea contains more antioxidants and less caffeine, white tea could be an even healthier choice. However, in numerous studies comparing the two teas, green tea has been shown to possess properties that reduce cardiovascular risk as well as being conducive to weight loss, while white tea has not.

Note: The Chinese province of Fujian is proud to call white tea its specialty, and white tea comes in a number of varieties. There is silver needle, white peony, tribute, life eyebrow, Darjeeling white, ceylon white, African white and even Assam white. An aspect of the popularity of white tea, at least in China, is its close relationship to some health benefits that it offers. Among the diseases that scientific research shows it to prevent include rheumatoid arthritis, heart disease, some forms of cancer, and even the impeding of the breakdown of collagen and elastin. This last item relates to the visible effects of aging, such as developing sagging skin and wrinkles. Its potential benefits in preventing these diseases relate to the antioxidant, anti-collagenase, anti-elastase and anti-inflammatory properties that it possesses. Because of the flimsy nature of the white tea bud, when brewing, it is often steeped with water at temperatures of between 65 and 80 degrees Celsius.

Tip: When buying white or green tea, choose organic as the tea plant readily absorbs fluoride from pesticides.

Tomatoes: is a rich source of lycopene, a potent antioxidant that is being studied for its role in preventing prostate cancer. The lycopenes found in tomatoes are best absorbed when the tomato is cooked, so tomato sauce is one of the best ways to get the health benefits that tomatoes have to offer.

Tuna (canned): provides Omega-3 EFAs, quality protein, and antioxidant support

Walnuts: Walnuts are a good source of omega-3 fatty acids, which help to lower blood cholesterol and triglyceride levels. They're also a rich source of fiber and vitamins, particularly vitamin E and the B vitamins. Although nutritionally dense, they're higher in calories than the other super foods and should be eaten in moderation.

Watercress: This green super food has a unique chemical known as nasturtin, which is converted into an isothiocyanate known as PEITC. This has been shown in studies to slow down the growth of prostate, breast and colon cancer cells. The components in watercress are also thought to reduce the risk of macular degeneration of the eye. This green super food is best eaten raw, as heat can destroy the PEITC.

Wheat Grass: provides key minerals, chlorophyll, to reduce insulin resistance
Note: Wheat grass contains the highest percentage of absorbable vitamins, minerals and trace elements of any plant -- key nutrients for anyone fighting diabetes. Sweet Wheat comes from the world’s highest quality mineral-rich wheatgrass, and, is the world’s No. 1 100% Organic Freeze Dried Wheatgrass Juice powder.

Sweet Wheat is 100% organic and wears the USDA Organic seal. It is grown in mineral enriched organic soil, from organic seed, watered with mineral enriched water and processed under the strictest standards and packaged with no additives. Sweet Wheat is grown from the highest quality organic seed, in specially prepared organic soil. Watered with mineral enriched water, it is harvested at peak nutritional potency and kept cold till it's freeze dried into a convenient powdered form that the human body can easily assimilate with all the fresh vitamins, minerals, and live enzymes intact.

Key Point from the Author: Be careful: Do not just rely on any green powder to replace eating raw green vegetables!  Real "green power" comes from real food such as the green, leafy and bright-colored vegetables!

Wild salmon (canned, flash-frozen): is a superior protein super food that provides antioxidant support and high levels of Omega-3 EFAs, the same heart friendly fats found in walnuts that help to lower blood cholesterol and triglyceride levels. It's important to select wild salmon since farm raised salmon may be contaminated with PCBs and dioxanes, both potential cancer causing agents.

Yogurt: provides probiotics -- these friendly bacteria help to preserve the health of the intestinal tract, as well as the immune system. Plus, it's a good source of calcium and protein. However, avoid yogurt with the fruit! Buy the plain yogurt or make it yourself.

Note: Whether you're not diabetic or not, here are some additional  healing foods and antioxidant-rich foods that will help improve your health.

Note: Read Death to Diabetes Chapters 6-9, 14, 15 for more information about these super foods and how they help to reduce insulin resistance, cellular inflammation, and blood sugar levels.

Now that you know what foods and super foods that you should be eating, if possible, try to purchase most of your foods and other groceries locally. If you can't find a specific super food locally, here are some of the better websites to consider. 

Note: This is not a complete list. For a comprehensive list of 100+ super foods, and associated websites and toll-free numbers, get the Nutritional Supplements & Super Foods Brand Names ebook. This ebook also provides a list of 200+ nutritional supplements/herbs, brand name vitamin rating charts, etc.

  1. World's Healthiest Foods, in-depth nutrient profile for blueberries
  2. 'The term "superfoods" is at best meaningless and at worst harmful,' said Catherine Collins, chief dietitian at St George's Hospital in London. 'There are so many wrong ideas about superfoods that I don't know where best to begin to dismantle the whole concept.' Amelia Hill (2007-05-13). "Forget superfoods, you can't beat an apple a day". The Observer.
  3. Caroline Stacey. "Superfoods". BBC Food.
  4. OED, online edition, additions September 2007, entry for super-
  5. 1915 Daily Gleaner (Kingston, Jamaica) 24 June 18/2 He had changed the tenor of his mood, And wisely written wine as superfood
  6. 1949 Lethbridge (Alberta) Herald 3 Feb. 14/3 Mr. LeBourdais extolled their [sc. the muffins's] worth as a superfood that contained all the known vitamins and some that had not been discovered.
  7. 2002 Here's Health Mar. 59/3 Sprouts have long been recognised as superfoods, due to their high protein, enzyme, vitamin and mineral content.
  8. "Superfood 'ban' comes into effect". BBC News. 2007-06-28.
  9. Berry fruits: compositional elements, biochemical activities, and the impact of their intake on human health, performance, and disease, Navindra P Seeram, J Agric Food Chem 03/2008; 56(3):627-9. doi:10.1021/jf071988k
  10. Amelia Hill (2007-05-13). "Forget superfoods, you can't beat an apple a day". The Observer.
  11. Tallon, M. (2008). Chocolate, green tea lead superfood revolution. Functional Ingredients, (76), 30.
  12. S. Ellinger, N. Müller, P. Stehle, & G. Ulrich-Merzenich (n.d). Consumption of green tea or green tea products: Is there an evidence for antioxidant effects from controlled interventional studies?. Phytomedicine, doi:10.1016/j.phymed.2011.06.006


Nutritional Supplements for Diabetics

[Refer to the Nutritional Supplements web page for more comprehensive list of supplements. Read Death to Diabetes Chapters 9 to ensure that the supplements you purchase are not synthetic! Also, read Chapter 15 for a complete list of all the super supplements and how they help to reduce insulin resistance, inflammation, and blood sugar levels.]

Aloe vera: provides antioxidant and other healing nutrients, especially for the gastrointestinal system.

Alpha Lipoic Acid: universal antioxidant, helps to keep blood sugars in the normal range

Bilberry: provides antioxidant support especially for the eyes to strengthen the small blood vessels; helps to keep blood sugars in the normal range

CoQ10: provides antioxidant and energy support to the cells; helps to keep blood sugars in the normal range

Evening Primrose Oil (EPO):
contains GLA, which helps to support nerve health and neuropathy prevention

L-carnitine: helps with energy production

L-carnosine: provides antioxidant support, especially for the eyes

Omega-3 EFAs (DHA, EPA): provides critical fats for the brain, eyes, cardiovascular system, other organs; helps to keep blood sugars in the normal range

Resveratrol: provides antioxidant support; helps to keep blood sugars in the normal range

Turmeric: provides anti-cancer and antioxidant support

Other Foods, Supplements, Products for Diabetics

Salt: is critical for our overall health and the cardiovascular system, but avoid the refined (white) table salt! Ensure the salt has a brownish, sandy color (i.e. Himalayan salt, Celtic sea salt)

Garlic (Aged):
aka Aged Garlic Extract (AGE), contains antioxidant phytochemicals that prevent oxidant damage Call 1-800-421-2998 for free sample.

Tabasco Sauce: contains cayenne, which helps the cardiovascular system; use to spice up bland-tasting foods such as fish

Juicers and Blenders: help to improve the nutrient content of your meals and beverages with raw juicing and green smoothies. Refer to the Juicing web page for more details.

Water filter: helps to filter, clean and remove various contaminants from your tap water

Xylitol: is an excellent substitute for Splenda and other artificial sweeteners, with less calories than sugar. Another excellent option is stevia.
Note: Xylitol is a natural substance that tastes and looks just like sugar, but without the negative health effects. It has the same sweetness, no aftertaste, and has 40% fewer calories than sugar.

Xylitol is derived from the xylan of birch and other hardwood trees, berries, almond hulls and corn cobs. Xylitol is a substance that occurs naturally in many fruits and vegetables, and in fact, is produced in small amounts (5-15 grams per day) in the human body during normal metabolism. Xylitol enjoys wide acceptance in Japan, Finland, and the Scandinavian countries. In the Soviet Union it has been used for decades as a sweetener for diabetics, and in Germany in solutions for intravenous feeding. Numerous clinical and field studies performed over the past 30 years have demonstrated the safety and efficacy of xylitol as a healthy alternative to sugar and artificial sweeteners.

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  17. ^ Harvard School of Public Health (2008). Food pyramids: What should you really eat?. Retrieved from
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Super Foods and Snacks

Note: Here are some of the foods, snacks, fish, chips, and other foods that you can purchase online. Refer to this web page for additional foods, snacks, medical supplies, health-related appliances, and supplements.

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