The 14-Day No Sugar Diet(16)

Proteins. Fish, poultry, eggs, legumes, nuts, seeds and cheese and red meat are all good proteins. Make them fill up about a quarter of your meal plate. Some proteins also contain some fat, so keep that in mind as you fill your plate. Tip: Having some protein at every meal and snack will help satisfy your hunger longer to clobber cravings.

Fats. These are not the bad guys we once thought they were. In fact, even saturated fats are acceptable in moderation because they are so satisfying, helping us to reduce overall calories by keeping us fuller longer. Olive oil, avocado, nuts and fish are examples of monounsaturated fats (often called MUFAS) that are heart healthy.

On the following pages are examples of the best high-quality, fiber-rich, energy-boosting carbohydrates, satiating proteins and healthy fats. For recipes that incorporate these super foods, see Chapter 9.



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Eat Simple Tip

Some people find that eating the same basic recipes each week makes meal planning and weight loss easier, especially during the initial weeks of a switch to healthier eating. Select a handful of your favorite superfoods and recipes and plan out your meals for the week. By keeping things simple, you’ll be more likely to stick to your plan and avoid meals that break the rules of the 14-Day No Sugar Diet.



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Vegetables and Fruits



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It’s the simplest weight-loss and beat diabetes rule: Make vegetables fill most of your plate. Whole fresh vegetables are all good low-calorie sources of vitamins, minerals and fiber. But some starchy vegetables like potatoes, corn and butternut squash contain more carbs than non-starchy vegetables like leafy greens, broccoli, radishes, sugar snap peas and Brussels sprouts do. Fill up on the non-starchy variety and practice portion control with the more starchy veggies.

Artichoke Hearts

The easiest way to get this antioxidant-rich vegetable in your diet is by using the canned or jarred artichoke hearts because the fresh variety takes forever to prepare. (Just be sure to rinse off the artichokes if they have been swimming in a bath of added sodium.) With 14.4 grams of fiber per cup, cooked, for a mere 89 calories, this vegetable makes a light yet tasty filling addition to salads and chickpea or lentil pasta.

Broccoli

Broccoli is one of the best vegetables you can eat because it is a terrific source of vitamin C, fiber, folate and phytochemicals that have been associated with reduced rates of cancers in the lung, colon and bladder. Like cauliflower and Brussels sprouts, it’s a cruciferous vegetable containing a powerful anticancer compound called sulforaphane. Now, research suggests it may help reverse the progression of type 2 diabetes. In a recent Swedish test-tube study done on liver cells of diabetic rats, sulforaphane reduced the glucose production of those liver cells. In another study, this time on humans, broccoli sprout extract given to obese patients with type 2 diabetes significantly reduced their fasting blood glucose and HbA1c scores versus control subjects.

Brussels Sprouts

Like broccoli, these mini cabbages are rich in sulforaphane as well as antioxidants that can help detoxify cancer-causing free radicals and 80 percent of your daily vitamin C in just 1/2 cup.

Butternut Squash

Don’t avoid this starchy vegetable just because it’s sweet and high in carbs. The blood-sugar rush you might expect is lessened by the amount of fiber it contains: almost 7 grams per cup of baked squash. Besides flavor and fiber, you’re getting very high amounts of the powerful antioxidants vitamins A, C and E. Also, eat roasted acorn squash with 3 grams of fiber per serving.

Celery

Here’s another high-water-content, low-calorie food that’s great in salads, soups and simply eaten raw. Studies suggest that it might be a powerful anti-diabetes vegetable due to the vitamin K inside. Vitamin K, a strong anti-inflammatory, may improve your sensitivity to insulin, helping you metabolize blood sugar better. In a 2010 study in Diabetes Care, researchers looked at the diets of more than 38,000 people and found that those with the highest consumption of vitamin K-rich foods had lower risk of type 2 diabetes than people who consumed the least vitamin K.

Leafy Greens

One the best ways to control your blood sugar is to follow the diabetes plate method, which calls for filling half your plate with non-starchy veggies, a quarter with a grain or starchy veggie, and a quarter with a lean protein. “This method helps keep calories in check, portions satisfying, and nutrients high,” says nutritionist Jackie Newgent, RD. “Greens like kale and spinach are great non-starchy vegetable options because they contain lutein, an important nutrient for eye health. This nutrient is essential for people with diabetes since they have a higher risk for blindness than those without diabetes.” Other ideal leafy greens include Swiss chard, romaine lettuce and Boston bib lettuce.

Peppers

Peppers have a high-water content, so they fill you up for little calorie or carb impact. Red, orange and green peppers are anti-inflammatory superfoods—but go red to reap the most benefits. Out of the three colors of bell pepper, red has the highest amount of inflammatory-biomarker-reducing vitamin C along with the bioflavonoids beta-carotene, quercetin and luteolin, according to research in the Journal of Food Science. Luteolin has been found to neutralize free radicals and reduce inflammation. Beta-carotene is a carotenoid, fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis.