10 Clean Eating Tips to Beat Diabetes

diabetes

Clean eating tips to beat diabetes

Before I start with the clean eating tips to beat diabetes, let me be clear as to what I mean by clean eating. Clean eating comprises of what to eat and what to eliminate.

Eat

Eat a lot of fresh produce – fruits, vegetables, herbs, spices, organic as much as possible. Eat good quality humanely raised meats and eggs, limited organic dairy, beans, legumes, sprouts and seeds. Drink lots of clean fresh filtered water and organic herbal teas.

Eliminate

Eliminate sugar, sugar substitutes, processed and packaged food products, industrial meats and heavy grains, especially wheat, corn, sorghum, rye, white rice and soya beans. Eliminate everything that is GMO – corn, wheat, soya and canola are big culprits.

Here are a few tips to cultivate clean eating habits and watch your blood glucose reading, I bet you’ll be happier!

  1. Eat 5-6 small meals a day. This prevents glucose from surging up. Also, when we eat several small meals a day, the body gets the message that it doesn’t need to store the calories, thus prevents weight gain.
  2. Try eating raw food at least for 30% of the foods you eat. Be adventurous. Salads, sprouted beans and legumes, fresh green juices, whole fruits, soaked nuts, vegetables with homemade dips or hummus are great examples of raw food.
  3. Buy your produce as garden-fresh and organic as possible. Eat them within a week if possible. Vegetables and fruits, especially leafy greens lose their nutrients or start decay process when left in the refrigerator for a long time.
  4. Avoid deep-frying food or cooking at very high temperatures, whenever possible. Burnt or charred food is especially not good. Deep frying absorbs too much oil into the food and increases risk of obesity.
  5. Got a crockpot? Pull it out. Slow cooking tends to preserve nutrition and enhance flavors while saving a lot of time. My slow cooker is always on during the entire months of fall and winter. Soups, stocks, stews and bone broth walk a long way in keeping blood sugar counts under normal ranges.
  6. Do the necessary replacements. Replace processed and refined foods with whole foods. Boxed cereals, pop and store bought juices, candy, mass baked bread (even whole wheat) can get chucked out of the window. Meals cooked from scratch, nuts, legumes and dehydrated snack foods are in, and they are here to help.
  7. Eat fruits and starchy vegetables along with high-protein or high-fibre foods to reduce their blood-spiking capacity. My favorite breakfast is a green tea with two boiled eggs. Click here to try this Oolong Tea
  8. If you regularly juice fruits and vegetables, add green leafy vegetables to lower the glycemic load. It’s also a good idea to stir in nut flours, chia seeds or some coconut oil. One part good fat to every 20 parts of carbohydrate will likely slow gastric draining, and the speed of blood glucose increase.
  9. Move! Exercise regularly. If gym is not a good plan for you, try walking, dancing, yoga or even yard work. I regularly make sure I spend a lot of time with my kids through activities like playing tag, tennis, bike rides and hiking on the city’s trails. The better the shape you are in, the less sensitive your body is to the effects of insulin.
  10. Detox regularly. Just like changing the oil in your car keeps the engine from clogging, regular detox helps the organs clean up and function smoothly.

Got any other suggestions? Don’t hesitate to comment!

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