Recommendations

Rationale

Notes

Emphasize fiber-rich, low-carbohydrate vegetables and adequate protein from lean, unprocessed protein sources such as omega-3-enriched eggs, poultry and fish to lower blood sugar and insulin levels.

Changing the diet is the most important factor for protection against diabetes.

Vegetarians should keep carbohydrate intake low by minimizing grains and beans and by using eggs, dairy foods, soy foods and protein powders as primary protein sources.

Completely eliminate sugars, refined grains, fried foods and foods that contain partially-hydrogenated oils.

These foods are prime contributors to insulin resistance.

Omega-6-rich oils such as corn oil, soybean oil and safflower oil are also culprits.

Eat omega-3-rich cold-water fish such as bluefish, salmon, halibut and trout at least three times a week; use ground flaxseeds or flaxseed oil on salads; and eat a lot of greens.

An omega-3-rich diet helps reverse insulin resistance.

Consider supplementation if you don't eat many of these foods.

Use olive oil as the primary fat in your diet.

Substituting monounsaturated fats for carbohydrates improves insulin sensitivity.

Other sources of monounsaturated fats include avocados, hemp seeds and almonds.

Avoid soft drinks, fruit juices and alcohol.

They wreak havoc on blood sugar and insulin control.

Instead, opt for filtered or bottled water, in addition to sparkling water, herbal teas, black tea and green tea.

Eliminate foods from the diet that may be causing allergic reactions, especially if other nutritional strategies don't work.

Food allergies may contribute to Type II diabetes.

Consider identifying hidden food allergies with an IgG ELISA food allergy blood test.