- Vegetables : For those of you that want to manage weight naturally this would be the most important source of carbohydrates. Every day, you should introduce one new green leafy vegetable into your diet, because alkaline vegetables (green) are excellent for blood sugar regulation and weight management:
Grains : Whole grains are an essential source of soluble fiber. Consume brown rice, quinoa, barley, basmati rice, rye, and buckwheat.
Fruits : high blood sugar and insulin sensitivity is closely connected with overweight and obesity. For managing the optimum weight Low Glycemic fruits are essential:
- green leafy vegetable: collard greens, artichoke, dandelion, nettles, mustard greens, kale, lettuce, leek, kohlrabi, onions, parsley,
- Swiss chard, asparagus are also very important food-group source of flavonoids, (anti-inflammatory, prevent vascular permeability and prevent arterial clotting) red, blue and purple foods such as tomato, peppers red, parsnips, sweet pumpkin, plums, blueberry, berries
Sea vegetables : a source of bioavailabe minerals (iodine, magnesium, calcium, iron) and a very important source of fiber:
- apples, plums, cherries, blackberries, grapefruit, nectarines, limes, raspberries (berries helps rejuvenate the pancreas), tangerines, cantaloupe, honeydew, watermelon
Protein : For a successful weight management, you should add more legumes into your diet because they are a more concentrated source of protein than the more costly animal and dairy proteins.
- kelp, hijiki, arame, kombu, wakame, nori, dulse
Fats : essential fatty acids rich foods (omega-3 and omega-6) are vital. Extra virgin olive oil, flax seeds oil, borage oil, hemp oil, black currant, and evening primrose oil are the best choices. Canola oil (replace with extra virgin coconut oil, cold pressed grape seed oil and ghee for high temp. cooking)
Fermented foods : with live enzymes such as miso, tempeh, natto, sauerkraut, homemade pickles, yogurt, and kefir.
Sweeteners : because of the usual insulin resistance, you should minimize sugar intake or even completely cut it out of the diet. Good choices for occasional use after your condition improves should be:
- Legumes such as lentils, split peas, garbanzos, kidney beans, green beans, pinto beans, adzuki red beans, black beans, and soy products (tofu, tempeh, miso).
- Animal protein should be consumed 1-2 times per week. Consume high quality protein such as (organic) beef, lamb, veal, and turkey.
- Seafood such as salmon king wild, trout (rainbow), sardines, snapper, sole, anchovy, shrimp, tuna yellowfin (troll/pole-caught),halibut, sea bass, clam, abalone.
Nuts and seeds
- Stevia, honey, maple syrup, brown rice syrup, and barley malt.
Spices: helpful in weight management are dulse, kelp, cayenne pepper, turmeric, curry, carob, and parsley.
All food should be preferably ORGANIC!
- Nuts: almonds, brazil-nuts, walnuts (preserved in the shell), filberts, and cashews.
- Seeds: which are very important in blood sugar regulation such as flax, chia, pumpkin, and sunflower seeds.