The 14-Day No Sugar Diet(17)

Spinach

Spinach is extremely low in both calories and carbohydrates, with just 7 calories and five grams of carbs per cup, so it makes an excellent weight-loss food. In fact, it’s so low in both that you can almost call it a “free food” that you can eat as much of as you’d like without increasing your diabetes risk. Spinach is also a rich source of plant-based omega-3 fats and folate, an extremely important nutrient; both help reduce the risk of heart disease, stroke and osteoporosis. Spinach is also packed with lutein, a compound that fights age-related macular degeneration.

Fruit

Eat whole fresh fruits, not those pureed into high-calorie smoothies either in your home blender or a manufacturer’s bottle. Also, avoid dried fruits most of the time due to their high-sugar content.

Apples

People who ate at least two servings each week of certain whole fruits—particularly apples, blueberries and grapes— reduced their risk for type 2 diabetes by as much as 23 percent in comparison to those who ate less, according to research in the British Medical Journal. Apples are a good source of dietary fiber and phytochemicals that have strong antioxidant and anticancer properties.

Blueberries and Other Berries

A study in the Journal of Nutrition found that when people who were at risk for type 2 diabetes took ingredients found in blueberries daily, their sensitivity to insulin improved, which reduced their risk of developing diabetes. Blueberries and other berries (strawberries, blackberries and raspberries) are all low on the glycemic index (GI), meaning they have less impact on your blood sugar.

Pears

Just one medium fruit with the skin on is enough to ful-fill a quarter of your daily needs of fiber. This fall fruit also helps to keep hunger at bay thanks to a soluble fiber called pectin that attracts water and turns to gel, slowing down digestion, which may help to reduce blood sugar and cholesterol.

Cherries

Cherries contain naturally occurring chemicals called anthocyanins that could reduce insulin production by 50 percent, according to a study in the Journal of Agricultural and Food Chemistry.

Watermelon

Watermelon is a good example of a food that has a high glycemic index (GI) but is actually fine for people with high blood sugar. High GI foods typically cause a faster rise in blood glucose. But because watermelon is high in water and fiber, the sweet fruit actually has not much affect on blood sugar levels. It has a low glycemic load (GL), which is another rating system that’s a better measure of expected blood glucose response because it factors in amount of carbohydrates. A half-cup serving of watermelon contains just 5 grams of carbohydrates. Just be careful about portion sizes; it’s easy to overeat this sweet, juicy fruit.

Proteins



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When choosing proteins, it’s important to pay attention to their carbohydrate and fat content. While grilled and baked meats are typically low in carbs, plant-based proteins (like beans), as well as breaded and fried meats, contain carbs. With that in mind, it’s best to read food labels carefully before digging into these foods so you can portion your servings properly.

“Char-grilled, burnt meats damage cell membranes and insulin receptors that are associated with insulin resistance,” cautions nutritionist Miriam Jacobson, MS, RD. A little bit of char is inevitable when you’re grilling, but if any parts are extremely blackened, cut them off before eating, suggests the American Diabetes Association.

Beans & Lentils

Dried beans and lentils provide a solid combination of plant protein and soluble fiber that can help boost feelings of fullness and help manage blood sugar levels. Replacing some meat with beans or lentils can play a helpful role in heart health, which is of particular importance for people with diabetes. Not sure how to include them in your diet? Try garbanzo beans, kidney beans, black beans, mung beans and lentils in salads, soups, casseroles and chili. Or puree them into hummus.

Chickpeas and Hummus

Along with other legumes, chickpeas are high in fiber and protein, which helps them increase feelings of fullness. A number of studies have shown that people on a reduced-calorie diet who eat chickpeas in salads and soups or hummus spread lose more weight and have lower cholesterol than people who don’t eat chickpeas. Legumes make you feel fuller longer by causing your body to release an appetite-suppressing hormone called cholecystokinin.

Eggs

Many studies have shown that people who eat protein for breakfast, specifically eggs, consume fewer calories afterwards for up to 36 hours. That’s proof of the satiating power of protein. Eating eggs reduces the insulin response after the meal. And it works. A study published in 2008 in the International Journal of Obesity found overweight and obese people given two eggs a day for breakfast lost 65 percent more weight than those eating a similar breakfast without eggs.

Greek Yogurt

Avoid most flavored yogurts, many of which have less than 7 grams of protein and are loaded with added sugars. Plain Greek yogurt is a proven weight-loss winner: Vitamin D and calcium unite to shut down the belly-flab-producing hormone cortisol, while the high protein content helps build fat-torching lean muscle mass. As long as you skip over the skim variety (2% will keep you feeling fuller, and it’s good fat) and stick with plain (fruit or honey = dessert), you’ve got a rich-tasting snack with a reasonable amount of sugar. I like plain Fage Total 2% yogurt; it has only 8 grams of sugars. I mix in slivered almonds and shelled sunflower seeds for crunch and blueberries for flavor.