Foods That Help Control Type 2 Diabetes

plant foods

There are millions of people in America who have been diagnosed with Type 2 diabetes or Non-alcoholic Fatty Liver Disease and tens of millions more who will develop it soon. The medical community teaches us to eat foods that help control type 2 diabetes through foods and medicine. This helps slow the progression of  T2 diabetes and the damage that it can do. But the cause of the disease may be more directly linked to the high consumption of fat (especially refined fats) and high blood sugar is just a symptom of the disease.

Dr. Neal Barnard has been a leader in the research done on low-fat diets and their effects on Type 2 diabetes. Time after time, study after study has shown that a low fat, vegan diet ALWAYS reversed overall blood sugar numbers significantly and ALWAYS outperformed the diet suggested by the American Diabetes Association. The plan is simple to follow. I have a quick outline below.

For more, search “Neal Barnard, type 2 diabetes”.

Avoid Animal Products

Animal products contain fat, especially saturated fat, which may be linked to heart disease, insulin resistance, and certain forms of cancer. The products also contain cholesterol and, of course, animal protein. These foods cause problems for people suffering from non-alcoholic Fatty Liver disease or Type 2 diabetes. Diets high in animal protein can irritate kidney problems. Animal products DO NOT provide fiber or healthful carbohydrates. A vegan diet is one that contains NO animal products. Zero. None. So, you’ll want to avoid red meat, poultry, fish and all sea animals, dairy products, and eggs.

Don’t Eat Added Vegetable Oils or any High-Fat Foods

All fats and oils are highly concentrated in calories. A gram of any fat or oil contains nine calories, compared with only four calories for a gram of carbohydrate. No refined oils, margarine, or vegetable spreads. Avoid foods fried in oil. Don’t eat olives, avocados, and peanut butter if you can because of their high-fat content. Aim for no more than 2–3 grams of fat per serving of food. This applies to those with non-alcoholic fatty liver AND T2 diabetes because they are often linked. Avoid all added fats.

Eat Foods That Score Low on the Glycemic Index

The glycemic index rank how fast foods spike blood sugar levels. This handy tool allows you to favor foods that have much less effect on blood sugar. High-glycemic-index foods include white sugar, white potatoes, most wheat flour products, and white rice.

>>ESSENTIAL FOR TYPE 2 DIABETES<<

Eat More Than Your Share of Fiber

Some experts say that you should aim for 40 grams of fiber a day. Load up on beans, vegetables, and fruits. Choose 100% whole grains (try barley, oats, quinoa, millet, 100% whole-wheat pasta). Don’t over-do it when eating grains. Aim for at least 3 grams per serving on food labels and at least 10 grams per meal. Some people choose to avoid eating any grains.

Make these foods the bulk of your diet:

Legumes: Beans (black, pinto, kidney, garbanzo, white, etc.), peas, split peas, lentils
Fruits:  All, except avocados and olives. Bananas, apples, grapes, pears, peaches, oranges, melons, grapefruit, kiwi, and berries are all good choices. Eat an assorted abundance.
Vegetables:  All, except white potatoes. Examples include tomatoes, cucumbers, carrots, broccoli, cauliflower, spinach, kale, collards, squash, green beans, bok choy, sweet potatoes, and artichokes.

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Vegan Dirty Rice    

Stuff you need:

  • 1/2 cup balsamic vinegar

  • 1 large white or red onion, cut into long thin strips

  • 1 red bell pepper, cut into long thin strips

  • 1 cup of pitted cherries (optional)

  • 1.5 cup cooked chickpeas or other beans

  • 4 cups cooked brown rice

  • Sea salt to taste

Here’s What to do:

  • Place onions and bell peppers into a bowl; toss until well coated, cover and allow it to marinate for 30-60 minutes.

  • Pit cherries and cut into quarters. (watch your fingers!

  • In a large bowl combine warm brown rice, beans and toss with seasoning

  • Add marinated veggies with the vinegar mixture and cherries

  • Salt to taste

  • Serve with your favorite salad

People in the United Staes eat more fat now than they ever had and a very high percentage of it is refined fats and oils. This would make sense with the rise of Type 2 diabetes and non-alcoholic Fatty Liver disease in the last couple of decades. Processed baked goods (loaded with fat) and deep-fried foods are a large contributor to the problem because they are convenient and quick to obtain. America loves fast foods!

Randy Powell, Eating-Veggies.com

 >>>AWAKEN YOUR CELL FUNCTION <<<