How to Structure
the Best Diabetic Diet Plan For You!

Here is the best diabetic diet plan in order to help you overcome being insulin resistant and return your blood sugar level to normal. We will cover why it is so effective and why it is superior to the standard insulin resistant diet that is recommended by most dieticians and nutritionists.

It is important to understand that many of the fundamental weight-loss and fat-burning principles which are covered throughout this website will still apply. However, in order to overcome a condition like insulin resistance, it is imperative that additional principles are used as well.

Diabetic Diet Plan

Here are the principles of a diabetic diet plan:

  • Low carb diet
  • High in fibre
  • Small meals
  • Sufficient 'good oils'
  • Adequate protein

  • Low carb diet

    There is little argument that the best diabetic diet plan should be based around a low carb diet, i.e. about 50 grams a day of carbs. However, it is amazing how many doctors still promote the standard high carbohydrate, low fat approach for diabetics even though it goes against the current biochemistry of their body and makes their condition worse!

    It may be because they have had very little schooling in nutrition, but in saying that, the type 2 diabetes diet they recommend has the exact same format recommended by most dieticians and nutritionists! The only reason why they would promote this approach to nutrition is because they have been convinced by the powerful groups (that provide most of their funding at universities) that they should be recommending these products to everyone. This is explained in more detail in the article titled, USDA Food Pyramid History.

    A low carb diet is essential for people who are insulin resistant simply because they don't cause a significant insulin response in the body. A high blood sugar level is probably the strongest indicator of insulin production and foods that are high in carbohydrates tend to cause a rapid rise in blood sugar levels. Therefore, it simply makes sense to reduce your intake of carbohydrates if you want to keep your blood sugar level stable, insulin low and reduce the insulin resistant condition in your body.

    High in fibre

    High fibre foods slow down the absorption rate of carbohydrates. This means they help to slow down the transport of sugars into the blood stream and therefore, help to keep the blood sugar level stable.

    The best sources of high fibre foods are the low-density carbohydrates. These include vegetables like, broccoli, cauliflower, carrots, green beans, etc. Some fruits like, apples, strawberries and peaches, and nuts and seeds are also high in fibre and are definitely worthwhile including in a diabetic diet plan. Psyllium husks, inulin, guar gum and other types of fibre are also worthwhile adding to some of your meals.

    By including some of these foods in each of your daily meals as well as adding some fibre to some of the meals, you will be able to help keep your blood sugar level stable and therefore, insulin low. By keeping insulin low as much as possible, you can help your body reverse the insulin resistant condition.

    Small meals

    Doctor discusses diabetic diet plan A good diabetic diet plan should recommend small meals throughout the day. Having small meals will certainly go a long way in helping you keep blood sugar levels stable and insulin low.

    Small meals means there is less insulin response because less food is being consumed. Larger meals induce a significant insulin response in the body and therefore, make you more insulin resistant.

    One of the weight-loss recommendations featured throughout this site is to have 5 or 6 small meals day. However, as explained in the comments section of the article, eating frequently may not be the best option for people with a slow metabolism or when it comes to recommending a type 2 diabetes diet because it may induce more frequent insulin secretions.

    In saying that, frequent meals may result in more insulin production than less frequent meals, but by eating more frequently, and by eating the correct foods, it will be easier for you to keep your portion sizes small. However, having 5 or 6 small meals a day may be something you build up to over time as your metabolism speeds up. Therefore, start by simply reducing your meal size slightly and have one more meal a day than what you currently do. Then, slowly increase your meal frequency over time as your metabolism speeds up and your appetite increases.

    Sufficient 'good oils'

    It is absolutely imperative that an insulin resistant diet, which is also considered to be a diabetic diet plan, contains an adequate amount of good oils. This means that they may be obtained from food or supplements. Nuts, seeds, particularly flax seeds because of their high omega-3 content, green leafy vegetables, avocadoes, olive oil and 'deep-sea' fish are all great foods to have due to their 'good oil' content.

    In addition to eating these foods every day, it may also be worthwhile supplementing your diet with some fish oil capules (or liquid) as well.

    'Good oils' (mainly essential oils, which are the omega-3s and omega-6s) are such an important part of a type 2 diabetes diet because fats/ oils make up part of cell membranes. Since cell membranes control the transport of nutrients in to and out of the cell (and therefore, how insulin resistant the cell is), higher quality fats means higher quality cell membranes and a reduced likelihood of them being insulin resistant.

    Adequate protein

    A diabetic diet plan should always contain an adequate amount of protein. Protein is a component of all cells in our body and therefore, must be a part of every meal that we consume, especially since our body is a dynamic structure, which means it is constantly changing all the time. Plus, protein is a major component of muscle tissue (the other main component being water) and since muscle requires fuel constantly throughout the day, the more muscle we have the less likely we are to become insulin resistant.

    When a diabetic diet plan is used in conjunction with a suitable exercise program that includes both resistance exercise and aerobic exercise along with a supplementation plan that contains glucose disposal agents, fish oils, antioxidants and a good quality multivitamin/ mineral supplement, then a person who is a type 2 diabetic or is insulin resistant to some extent, will be able to reverse the condition in a relatively short period of time.

    For a detailed diabetic diet plan as well as various other strategies to help you overcome the condition, please read: Your Complete Type 2 Diabetes Treatment Plan.

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    Here is the complete list of diabetes articles:

    Cure Insulin Resistance

    Glucose Disposal Agents

    How is Diabetes Caused?

    How to Lower Blood Sugar

    How to Structure the Best Diabetic Diet Plan For You!

    Insulin Resistance Symptoms

    Low Carb Food List

    The Importance of Low Carb Meals For Diabetics

    Who Are Low Carb Diet Plans Suitable For?

    Recommended Reading

    Your Complete Type 2 Diabetes Treatment Plan

    Your Complete Type 2 Diabetes Treatment Plan

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