Author's Perspective: When I was diabetic, I discovered a lot of diets claiming to be able to reverse my diabetes. Because I didn't know that much about diabetes and nutrition at the time, it was very difficult trying to figure out which diet would be the best diet for me. 

It seemed like almost every diet on the Internet was the answer to my diabetes! But, as I began to learn more about diabetes and nutrition, I realized that most of these diets had flaws and failed to provide key features. 

So, I decided to put together a list of the key attributes or characteristics that a diabetes diet must have in order for it to be effective at controlling and reversing your diabetes.

Later on, when I decided to write my book, I realized that putting together this list made it a lot easier for me to design an effective diet for Type 2 diabetics.

What to Look for in an Effective Reverse Diabetes Diet

Whether you select my program or not, you should use the following criteria to help you make a selection that is right for you.

The key here is to select the attributes that are important to you, then, select the dietary program that has those attributes. 

The major attributes of an effective diet or nutritional program should include at least 10 of the following attributes:

  • Flexibility 
  • Complexity
  • Structure 
  • Easy to follow
  • Easy to stick with
  • Easy to prepare meals
  • Diverse set of recipes 
  • Aligns with taste buds 
  • Macronutrient dense
  • Micronutrient dense 
  • Phytonutrients 
  • Supports people who travel 
  • Inexpensive 
  • Works long term


Make sure the diet is flexible and provides many options. Since there is no one-size-fits-all diet, it is imperative that you can modify the diet to support your health needs.

For example, if you travel a lot, you need a program that addresses how you eat healthy when you're on the road.


Some diet programs are very complex and requires a lot of carb counting and calorie counting. Or, the diet will have a new numbering system that you have to learn.

Find a diet that is simple and easy to use.


Make sure that the diet has a built-in structure so that you don't have to do all the work in meal planning and designing your meals. Look for lots of recipes and meal planning charts for 30 days, 60 days and 90 days at a minimum.

Also, look for a program that has multiple levels of severity to support different health needs. For example, if you were just diagnosed with diabetes, you may not need to follow as strict a regimen as someone who has been diabetic for 20 years and has diabetic complications.

Easy to Follow

All diet programs should be easy to follow. There should not be any complicated procedures that you need to adhere to in order to follow the diet.

Make sure that the diet program clearly identifies what foods to eat and which foods to avoid. There should be no confusion concerning what foods to buy when you go grocery shopping.

Meals should be easy to prepare and should not require any exotic ingredients or foods.

Easy to Stick With

Make sure that you can stick with the diet for more than a few months. If you can't stick with the program in the long term, then, it's a waste of time to even start with the program.

For example, if you can't stand eating mostly raw foods, then, stay away from a raw food diet program! Yes, raw food diets work, but, only if you can stick with eating raw food!


All successful diet programs usually provide a diverse set of healthy and nutrient-balanced recipes. But, many of the recipes out there are not really diabetic-friendly!

So, check out some of the recipes and look at the ingredients. You may be surprised to find that some of the recipes use ingredients (e.g. flour, artificial sweetener, margarine, vegetable oil) that are not conducive to someone trying to lower their blood glucose.

Supports Your Taste Preferences

First, you need to do a self-evaluation of your taste buds to determine what tastes you prefer. For example, do you like bitter food? crunchy food? salty food? sweets? hot food? cold food? buttery flavor?

Why is this important? Because if you like a particular food because of its taste or texture, then, you need to figure out how you plan to satisfy that with the new diet. Otherwise, you won't stick with the diet.

For example, the author loved potato chips because of the salt and crunchiness. He realized that he would need to replace the unhealthy potato chips with something that satisfied the need for salt and crunchiness. He ended up replacing the potato chips with various nuts and seeds that he would cover lightly with sea salt. 

In addition, look to see if the diet identifies healthy ways for you to sometimes enjoy some of your favorite comfort foods.

Macro/Micronutrient Dense

Make sure that the diet program supports all macronutrients, namely proteins, fats, carbohydrates and water.

If a diet program ignores a major macronutrient, this diet program will eventually fail you. For example, there are a lot of no-carb diet programs. yes, they work to lower your blood sugar, but, they cause other health issues such as heart disease or an autoimmune disease!

Make sure that the diet program supports all micronutrients, namely all the vitamins, minerals and various phytonutrients.

For example, a vegan program may be deficient in certain fats, vitamins and minerals, so look for how they plan to address those deficiencies.


Despite what you've heard, it does not have to cost more to eat healthy. Make sure that the diet program is not expensive, especially if finances are a concern for you.

Make sure that the diet program shows you how to eat healthy and stay within your budget.

Note: If you want to understand which of these attributes are supported by the Death to Diabetes Diet, refer to the DTD Diet web page.

Note: For a list of many of the well-known diets and other not-so-well-known, refer to the List of Diets web page.


Google Ad


Google Ad




Google Ad

 Disclaimer: This site does not provide medical advice, diagnosis or treatment.

Copyright © 2018. Death to Diabetes, LLC. All rights reserved.