The 14-Day No Sugar Diet(18)

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Cool Your Hunger with Water

Are you drinking enough water? Research has shown that people often mistake hunger for thirst. Next time you feel a pang of hunger, down a glass of ice water and wait a few minutes. You’re cravings for food will likely go away.



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Plant-Based Protein or Whey Protein Powders

Protein is critical for maintaining healthy body composition, blood sugar balance and muscle growth. But eating it at every meal and snack, as prescribed in the No Sugar Diet, can be challenging. Enter protein powders, which make it easier to build more protein into your day. Plant-based protein and whey protein powders mix easily in water, almond milk or yogurt for quick, belly satisfying snacks. A University of Toronto study found that eating whey protein before a meal provided satiety signals that prevented a group of healthy young adults from overeating.

Meats

Meats such as poultry, beef, pork, veal and lamb contain no carbohydrates, so they do not raise blood glucose levels. Try to choose the leanest portions available and keep serving size to between 2 and 5 ounces. For chicken and turkey, remove the skin before eating to reduce the saturated fats and cholesterol. Limit the amount of red meat you eat. Recent research from Harvard School of Public Health suggests a regular diet of red meat increases your risk of type 2 diabetes. Harvard researchers looked at three large studies of male and female healthcare professions who were followed for between 14 and 28 years. They found that a daily serving of red meat boosted risk of developing type 2 by 19 percent. What’s worse, processed red meats like hot dogs and bacon eaten daily were associated with a 51 percent increased risk. “We don’t need to remove red meat from the diet entirely,” said researcher and professor of epidemiology at Harvard Frank Hu, PhD. “Americans just need to move meat from the center of the plate to the side of the plate.”

Wild Salmon

“Salmon is a smart addition to anyone’s eating plan, but for individuals with diabetes, it’s especially beneficial,” says Lori Zanini. RD, of Lori Zanini Nutrition in Los Angeles. Here’s why: “It’s a healthy protein source that will not raise blood sugar levels and will help to lower ‘bad’ cholesterol levels, which increases the risk of heart disease and stroke—a major concern for diabetics.”



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HELPFUL TECHNIQUES

Control Your Portions

It’s important to be mindful of the amount of carbohydrates, sugars and calories in a food when you are trying to manage your blood sugar and lose weight. That doesn’t mean you have to count them. Here are some tips to use as guidelines:



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Eyeball method: When choosing a packaged food, such as a box of cereal, read the nutrition label and make sure the food has at least 3 grams of fiber and fewer than 10 grams of sugar.



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Portion estimation: For women—1 palm-sized portion of protein-dense food per meal; 1 fist-sized portion of vegetable (or more vegetables if you are having no grains, potatoes or legumes); 1 cupped hand of carb-dense foods like grains or potatoes; 1 thumb sized portion of fat. For men—2 palms’ worth of dense protein; 2 fists’ worth of vegetables; 2 cupped hands of carb-dense foods, like grains or potatoes; 2 thumbs’ worth of fats.



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Whole Grains



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According to the American Diabetes Association, it’s important to choose the most nutritious whole grains possible. Although grains help to maintain steady blood-sugar levels and provide heart-healthy fiber, white flour-based products can’t claim the same. Because the bran, germ and endosperm have been compromised, these foods elevate blood-sugar levels and should only be consumed on occasion.

Oats

“Oats contain a type of fiber called beta-glucan, which seems to have an anti-diabetic effect,” explains Jackie Newgent, RDN, CDN, author of The All-Natural Diabetes Cookbook. “I advise people with diabetes to steer clear of added sugars by enjoying savory rather than sweet oatmeal.”

Quinoa

This nutty, trendy whole grain is a good source of fiber and protein, making a smart pick for a diabetes prevention diet. “With the fiber and protein combination found in quinoa, you’ll feel fuller and have better blood sugar control,” says dietician Sarah Koszyk, RDN. “The protein in quinoa also helps with the uptake of carbohydrates so the body can process them more easily. I suggest enjoying quinoa in a salad or casserole.” Just be careful of portion size because, as a grain, it naturally contains a lot of carbs.

Whole Grain or Ezekiel Bread and Whole-Grain Pasta

You can have bread, but just not the white kind, says Lori Zanini, RD. “White sandwich bread is a refined grain, not a whole grain. When eaten as is, it has a high glycemic index and can directly lead to elevated blood-sugar levels.” Swap out white bread for whole grain or Ezekiel bread and choose whole-grain pasta or a legume-based pasta made from chickpeas or lentils in lieu of regular nutrient-stripped noodles.

Healthy Fats



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Avocado

This creamy, delicious fruit contains a significant amount of healthful monounsaturated fats and dietary fiber, which help slow the release of sugars into the bloodstream, prompting less insulin to be needed. Avocados also contain a unique weight-loss friendly carbohydrate called mannoheptulose that research links to lower insulin secretions and a compound called beta-sitosterol that quells inflammation.