Low-Carb Super Meals to Reverse Type 2 Diabetes
Low-carb foods and low-carb meals have proven to be very effective at lowering and controlling blood glucose levels in most diabetics.
However, meals must be more than just "low carb" in order to reverse Type 2 diabetes naturally. Why? Because Type 2 diabetes is more than a blood glucose problem.
Low-carb meals must contain foods that fight the key biological processes that fuel Type 2 diabetes, namely insulin resistance, chronic inflammation, oxidative stress, glycation, nutrient deficiencies, and toxicity.
Low-cab diets that meet that criteria (such as the Death to Diabetes Diet) include specific foods such as green and bright-colored vegetables, lean proteins, and healthy plant oils.
By eating a balance of carbohydrates, proteins and fats, this macronutrient balance stabilizes your blood sugar and helps to reduce the inflammation, oxidation and glycation caused by the diabetes.
As a bonus, this macronutrient balance provides nourishing and nutrient-dense foods that help you feel full, which can prevent overeating as well as reduce cravings.
By using the following meal planning guidelines, you can put together a variety of healthy low-carb meal options at home that will satisfy your taste and hunger, and, still allow you to control your blood glucose level and gradually reverse your diabetes naturally.
And, these meals are easy to implement, because your plate will look colorful as depicted in the following picture.
To plan a low-carb diet meal, you need to identify high quality (bright-colored and green) carbohydrates, high quality proteins and and high quality fats to balance your meal. And, don't forget to include a high quality beverage.
Note: For examples of healthy low-carb snacks, go to our Low-Carb Snacks web page.
Super Carbs | Reverse Diabetes
Unfortunately, in many low-carb diets, most carbohydrates are ignored and there is a strong emphasis on animal meat, dairy, low-carb processed foods that contain zero or very few carbs.
Although these ineffective low-carb diets are great at lowering blood sugar (temporarily), they fail to address the other biological problems that fuel Type 2 diabetes, e.g. inflammation, oxidation, glycation, toxicity, etc.
In fact, animal meat, dairy, etc. may contain ingredients that fuel inflammation, oxidation, glycation, and toxicity!
By ignoring high quality carbohydrates (or super carbs, for short), your body does not receive the necessary antioxidants, carotenoids, and other phytonutrients that it needs to fight inflammation, oxidation, glycation and toxicity in order to reverse your diabetes.
Instead, make sure that you eat some of the following high quality or super carbs:
- Vegetables, e.g. broccoli, spinach, kale, cauliflower
- Whole Fruits, e.g. blueberries, apples, kiwi, lemons
- Beans and Legumes, e.g. black beans, chickpeas
- Some Organic Grains, e.g. quinoa, amaranth
Choose your primary carbohydrates from healthy, low-carb vegetables, such as those mentioned above.
Vegetables with 2 g of carbohydrates or less per 1-cup serving include lettuce, bok choy, celery, endive, spinach, cauliflower and cucumber.
Other good choices for low-carb vegetables include asparagus, broccoli, Brussels sprouts, cabbage, eggplant, peppers, onions, radishes, turnips, and zucchini.
If you want to add something to your meal to complement the vegetables (besides more vegetables :-)), then, add a cup of black beans or a 1/3 cup of nuts and seeds.
Some extremely low-carb options include ricotta cheese, almonds, blueberries and sunflower seeds.
Note: You should avoid most fruits and all grains during the first 2 to 3 months until your blood glucose has stabilized. Then, if you do add them, test your blood glucose post-meal. If your blood glucose spikes, then, delay adding these foods.
Super Proteins | Reverse Diabetes
Some of the high quality or super proteins include:
- Beans, e.g. black beans, kidney beans, chickpeas
- Dairy, e.g. free-range eggs, plain organic yogurt, nut milk
- Fish, e.g. wild salmon, mackerel, sardines
- Meat, e.g. organic beef, bison, chicken, lamb, turkey, venison
- Nuts and Seeds, e.g. almonds, walnuts, flaxseed, hemp seeds
- Seafood, e.g. shrimp, lobster, crab
- Vegetables, e.g. broccoli, Brussels sprouts
- Organic whole grains, e.g. quinoa, amaranth
Add 4 to 6 oz. (about the size of your fist) of protein to your meal plate
Super Fats | Reverse Diabetes
Some of the high quality or super fats include:
- Monounsaturated fats, e.g. extra virgin olive oil, most raw nuts
- Polyunsaturated fats, e.g. the fat within fish such as wild salmon
- Saturated fat, e.g. extra virgin coconut oil, unprocessed cod liver oil
Add 1 to 2 tbsp. of olive oil or coconut oil on top of the vegetables (after steaming). If possible, avoid cooking the oil!
Super Liquids (Beverages)
Some of the better beverages or super liquids (beverages) include:
- Water, e.g. filtered, distilled; avoid tap water
- Raw vegetable juice
- Tea, e.g. chamomile, green (decaffeinated)
- Nut milk, e.g. almond milk
Tip: Always have a glass of water with most of your meals.
Simple methods of preparing your low-carb meal include the following:
- Creating a salad with the ingredients
- Lightly steaming the vegetables
- Gently stir-frying or sautéing the ingredients together in a pan or wok on the stove top
- Roasting the ingredients in the oven
- Transform your favorite meal into a healthy meal using DTD Food Tips or Cookbook
- Preparing a green smoothie
- Check to make sure every meal contains a super carb, protein, fat and liquid.
Super Meal Examples to Help Control Blood Glucose & Reverse Diabetes
Here are some simple examples of low-carb meals that will satisfy your taste buds, and, still control your blood glucose level in order to help reverse your diabetes.
- Eggs and steamed broccoli
- Omelet with eggs and broccoli or other vegetables
- Canned wild salmon and spinach or other vegetable
- Yogurt with blueberries
- Yogurt with ground flax or hemp seeds
- Salads with spinach, cucumber, tomato and a protein such as tuna, salmon, chicken or shrimp. Toss in more vegetables such as asparagus, sprouts and avocado.
- Salads such as a tuna salad on spinach or grilled chicken salad on watercress and kale.
- Lean turkey wraps with spinach and Swiss cheese.
- Spinach or other vegetable with a piece of fish, such as wild salmon; or another lean meat, such as chicken breast, turkey breast, sirloin steak, duck, lamb.
- A stir-fry with a variety of vegetables, including bok choy and other cabbages, broccoli, green beans, snow peas, onions, bell peppers and mushrooms. Use 1-2 tablespoons of olive oil or coconut oil along with a sprinkle of sesame oil for calories and flavor.
- A green smoothie with spinach, ground flaxseed, blueberries, almond milk, whey protein, chlorella, and filtered water.
Get Started with Diabetic-Friendly Meals Today
The meal planning ideas above were extracted from the Death to Diabetes Cookbook.
When used in combination with the 90-Day Meal Planning Charts, the specific menu of meals (breakfast, lunch, snacks, and dinner) make it very easy to support your meal planning on a daily basis.
In addition, the 90-Day meal planner is divided into 3 phases to help you reverse your diabetes at a faster and more effective rate.
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- USDA National Nutrient Database: Nutrient Data Laboratory
- Death to Diabetes Book, ISBN 0977360741, Version 4.0 2012
- Death to Diabetes Cookbook, ISBN 0977360768, Version 8.0 2015
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