Hopefully by now you've read the first part of this Diabetes series, if not you can read it here!
Having Diabetes isn't the end of the world, it just means you have to keep a little closer eye on what you fuel your body with! The key to managing and controlling your blood sugar is a low glycemic, anti-inflammatory diet-- much like that of a PCOS diet! (Don't know what PCOS is?? I've got you covered! Read all about PCOS here.)
The #1 question I get is, what foods to avoid and which foods to enjoy, so here you go:
- AVOID SUGAR and all simple carbs that break down like sugar in the body. In place of sugar, use xylitol, erythritol, stevia and/or monk fruit. DO NOT use aspartame and other chemical artificial sugar substitutes such as Splenda, Sweet N Low, and Equal.
- Avoid white flour, gluten and all refined carbs such as bread, cereal and pasta. Replace with almond flour, coconut flour, cassava flour, quinoa and chickpea pasta, cauliflower pizza crust, zoodles, etc.
- Include a balance of Omegas 3, 6 and 9. These include salmon, mackerel, herring, sardines, olive oil, coconut oil, avocado oil, olives, almonds, hazelnuts, avocados.
- Chose lean, clean, top quality proteins, always buy organic when possible. Choose from chicken breast, turkey breast, fish, eggs, and pea protein powder.
- Eat at least 4 servings of fresh veggies daily, avoiding starchy veggies such as white & red potatoes, acorn squash, lima beans and parsnips. Focus on organic green leafy veggies and all other veggies grown above the ground.
- Avoid partially hydrogenated oils, trans fats and fried foods. Stay away from canola oil, vegetable oil, peanut oil, soybean oil, margarine and lard.
- Cook with olive oil at a low heat or with avocado and coconut oil if higher temperatures are required.
- Avoid dairy milk that contains lactose, which is sugar. Use unsweetened almond, coconut or cashew milk or any other nut milk alternative, no soy.
- Snack on clean and healthy foods such as veggies and hummus, nuts, seeds, olives, avocados, sugar-free snack bars & protein bars.
- Avoid packaged foods that contain high fructose corn syrup, toxic additives and preservatives, learn to shop on the outside aisles at the grocery store.
- Only drink filtered water and avoid plastic as often as possible. Never heat and cool foods or beverages in plastic!
“In a nutshell, if you have Diabetes, you should be eating a low sugar, whole food & majority plant-based diet. As a general rule of thumb, eat mostly plants that grow above the ground, especially green ones! Limit your animal protein and legume consumption to 2-3 3oz servings per day. Consume good healthy fats such as nuts, seeds, olives, avocados & olive oil. Cook with avocado oil, coconut oil and ghee. Eat limited amounts of low glycemic fruits such as apples, pears, grapefruit & berries. Avoid all other sugars and tropical fruits. Approved sweeteners include stevia, monk fruit, xylitol and erythritol. Avoid grains, especially gluten, as well as dairy and soy.” -Krystal Hammett, CNC
So, let's talk SWEETS!
Ever heard of low carb, gluten free, keto friendly COOKIES???
Yes you heard me...
These cookies were created using my approved sweeteners allulose & monk fruit by Chipmonk Baking, a company dedicated to indulgence- without the guilt!
Each cookie has 1g of sugar or less and 2g of carb or less, perfect for diabetics and ketogenics! They have a variety of flavors to choose from as well as VEGAN options!
Use my code AWS2019 at checkout with any purchase on their website and receive 10% off!!
The take home message-- you don't have to suffer on a low carb, low glycemic diet. You can still enjoy treats with approved alternative sweeteners and create yummy recipes using natural whole foods!