Diabetes
Diabetes is a lifelong condition that causes a person’s blood glucose (sugar) level to become too high.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
HERBAL
NATURAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS
MIND-BODY CONNECTION
FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
FOODS TO EAT MORE OF
- Regular meals and snacks to avoid fluctuations in blood sugar levels
- A balance of starches, protein and fats at each meal.
- Fruits: apples, avocados, blueberries, grapefruit, lemons, limes, pears
- Vegetables: artichokes, arugula, broccoli, cabbage, collard greens, kale, onions, romaine lettuce, spinach, watercress
- Cinnamon, garlic, turmeric & ginger
- Fish (especially salmon), beans, flax seeds, olive oil, pumpkin seeds, spirulina, tofu and other soy proteins, whole grains, unsweetened yogurt, oats, nuts, maitake mushrooms
- Some studies show coffee (up to 4 cups a day) can help diabetes as well (although some sources recommend avoiding caffeine).
FOODS TO AVOID OR MINIMIZE
- Alcohol and smoking.
- Any abrupt changes in diet and exercise.
- Bran cereals, miller's bran
- Excessive salt & sugar
- Red meat & dairy products (except yogurt)
- Potatoes
- Processed/refined foods
ESSENTIAL OILS
HERBAL
- Aloe Vera juice, astragalus, black cohosh, cinnamon, cloves, coriander, dandelion root and leaf, evening primrose oil, fenugreek seeds, garlic, ginger, ginkgo, ginseng, linden flower, milk thistle, stevia, sumac, stinging nettle, turmeric, yarrow
- Burdock can be helpful for late-onset diabetes.
NATURAL
- Bay leaves can help with blood sugar imbalances (fairly strong, so steeping in soups/sauces for awhile and then discarding the leaf works well).
- Juice Jerusalem artichokes and drink daily
- Maintain a normal weight and exercise daily
- Matcha tea
YOGA / MEDITATION THERAPY
- Yoga For Diabetes (30 minutes - Yoga With Adriene)
- Chair Yoga Sequence For Arthritis, Injuries & Mobility Issues! (24 minutes - Julie Cerrone Croner)
- Chair Yoga: Joint Freeing Sequence: Pain Relief (18 minutes - Laura Goellner)
SUPPLEMENTS
- Antioxidants: 1,000 mg Vitamin C, 900 IU Vitamin E, and 150 mg alpha-lipoic acid each morning
- Bilberry: 125-160 mg twice daily (should contain 25% anthocyanosides)
- Brewer's Yeast: 3 Tablespoons daily
- Chromium: 200 mcg 3 times daily with meals (may alter insulin requirements - consult your doctor)
- Coenzyme Q10: 100-200 mg daily
- Essential Fatty Acids: 1,000 mg evening primrose oil 3 times daily, 1,000 mg fish oils twice a day (or use 1,000 mg borage oil once a day for primrose oil)
- Grapeseed extract: 100 mg twice daily
- Gymnema Sylvestre: 200 mg twice daily (may alter insulin requirements - consult your doctor)
- Niacin: 800 mg twice daily
- Psyllium: 7.5 grams of the seeds or 5 grams of the husks 1-2 times daily (with water/juice)
- Taurine: 500 mg L-taurine twice daily on an empty stomach (if using longer than 1 month add mixed amino acids)
- Vitamin B Complex: 1 pill each morning with food (look for B-100 complex with 100 mcg vitamin B12 and biotin, 400 mcg folic acid and 100 mg all other B vitamins)
- Vitamin C: 2,000-3,000 mg daily
- Zinc/ Copper: 30 mg zinc (add 2 mg copper daily if using zinc longer than 1 month)
MIND-BODY CONNECTION
- Represents issues with personal boundaries (either emotional, psychological or physical). This could be either a violation of your personal boundaries by others; or areas where you violate others' personal boundaries.
- Can also represent a longing for what might have been, a lack of sweetness in your life.
FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
Apple-Orange Smoothie (GF VG VT)
Blueberry Peach Smoothie (LC GF VG VT)
Blueberry-Pomegranate Smoothie (LC GF VT)
Golden Milk (LC GF VG VT)
Pomegranate Dandelion Tea (LC GF VG VT)
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Banana-Blueberry Smoothie (GF VT)
Blueberry Pineapple Smoothie (GF VT)
Brain Smoothie (GF VG VT)
Mango-Blueberry Smoothie (GF VT)
Super Skin Smoothie (GF VT)
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Basic Fruit Smoothie (LC GF VG VT)
Blueberry Smoothie (LC GF VG VT)
Cranberry-Blueberry Smoothie (GF VT)
Mega-Greens Smoothie (GF VT)
Superfruit Smoothie (GF VG VT)
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MAINS
Adult Ramen (LC GF VG VT)
Balsamic Glazed Chicken (LC GF KT)
Black Bean Burger (LC VG VT)
Chicken Bone Broth (LC GF)
Chickpea Wraps (LC VG VT)
Japanese Onion Soup (LC GF VG VT)
Miso Soup (LC GF VG VT)
Mushroom Toast (LC GF VG VT)
Quinoa Oatmeal (LC GF VG VT)
Sesame Salmon (LC GF KT)
Spicy Black Bean Soup (LC GF VG VT)
Turkey BLT with Avocado & Sprouts (LC)
Vegan Black Bean Bowl (LC GF VG VT)
White Bean & Spinach Soup (LC GF)
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Artichoke Casserole (LC VG VT)
Bean & Veggie Tacos or Burritos (VG VT)
Black Bean Soup (LC GF VG VT)
Chicken Marsala (LC) *Use Maitake mushrooms*
Cornmeal & Pecan Crusted Fish (LC)
Lemon Chicken (LC GF KT)
Mujaddara (LC GF VG VT)
Noodles with Peanut Sauce (VG VT)
Salmon with Avocado Salsa (LC GF)
Shrimp Power Bowl (GF)
Spinach & Bean Pasta (LC VG VT)
Turkey Medallions (LC KT) *Use Maitake mushrooms*
Vegetable Broth (LC GF VG VT)
White Chili (LC GF VT)
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Asian Broccoli & Rice Bowl (LC GF VG VT)
Black Bean Bowl (LC GF)
Buddha Bowl (GF VG VT)
Chickpea Salad Sandwich (GF VG VT)
Edamame Rice Bowl (LC GF VG VT)
MahiMahi with Cucumber-Dill Sauce (LC GF)
Mung Beans and Rice (LC GF VG VT)
Pasta Della California (LC GF VG VT)
Salmon with Red Pepper Sauce (LC GF)
Spiced Lentil Soup (LC GF VG VT)
Tilapia with Balsamic Brown Butter (LC KT)
Turkey Mushroom Saute (LC GF KT) *Use Maitake mushrooms*
Vegetarian Chili (LC GF VG VT)
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SIDES
Asian Cabbage Salad (LC GF VG VT)
Beans & Greens Salad (LC GF VG VT)
Cannellini and Tomato Crostini (VG VT)
Dill Vinaigrette Greens (LC GF VG VT KT)
Fried Cabbage (LC GF VG VT KT)
Homemade Salsa (LC GF VG VT)
Mediterranean Orzo (LC VG VT)
Molasses Beans (LC GF)
Pesto Vegetables (LC GF VG VT KT)
Roasted Broccoli (LC GF VG VT)
Sauteed Spinach (LC GF KT VG VT)
​Three Bean Salad (LC GF VG VT)
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Avocado Cilantro-Lime Rice (LC GF VG VT)
Brown Rice Pilaf with Saffron and Ginger (LC GF VG VT)
Caraway Brussels Sprouts (LC GF VG VT KT)
Farro (VG VT)
Greens, Grains & Beans Salad (LC VG VT)
Hummus & Pita Triangles (GF VG VT)
Mexican Chopped Salad (LC GF VG VT)
Mushrooms & Beans (LC GF VG VT)
Quinoa Salad (LC GF VG VT)
Roasted Brussels Sprouts (LC GF VG VT)
Southwest Pasta Salad (LC VG VT)
Warm Red Cabbage Salad (LC GF VG VT)
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Bacon Wild Rice (LC GF) *Use Maitake mushrooms*
Cannellini & Arugula Salad (LC GF VG VT)
Creamy Kale (LC GF KT VG VT)
Favetta & Pita Triangles (GF VG VT)
Guacamole (GF KT VG VT)
Kale Salad with Sesame Dressing (LC GF VG VT)
Miso Slaw (LC GF VG VT)
Mushroom Risotto (GF VG VT)
Red Beans & Rice (LC GF VG VT)
Roasted Onions (LC GF VG VT)
Steamed Edamame (LC GF VG VT)
Zattar Quinoa Salad (LC GF VG VT)
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