The 14-Day No Sugar Diet(19)
Olive Oil
Rich in the same monounsaturated fat found in avocados, olive oil fights insulin resistance and encourages the release of the appetite-suppressing hormone leptin.
Nuts, Nut Butters and Seeds
Researchers from the Harvard School of Public Health discovered that women who consumed nuts or peanut butter five times a week or more lowered their risk for type 2 diabetes by nearly 30 percent compared to those who rarely or never ate nuts or peanut butter. But all peanut butters and other nut butters are not created equal. Many contain added sugars. And roasted nuts are high in substances called advanced glycation end products that damage cell receptors and encourage insulin resistance. Raw nuts are a much better choice.
Almonds, Raw
A good source of protein, healthy fats and fiber, raw almonds don’t raise blood sugar and they are particularly high in magnesium, a nutrient that improves insulin sensitivity.
Chia Seeds
This ancient grain plumps up in your stomach, making you feel fuller and slowing digestion to temper rises in blood sugar levels after meals. The tiny seeds are anti-inflammatory agents that contain omega-3 fats, magnesium, folate, iron and potassium, all useful against metabolic syndrome.
Ground Flaxseed
Sprinkle this on oatmeal, salads, soups or in smoothies. Ground flaxseeds contain lignans (a plant-based chemical compound) and fiber, which help maintain blood sugar levels. Flaxseed is also rich in thiamin, magnesium, copper, phosphorus and manganese.
Nut Butters
Peanut butter has the highest protein content of the nut butters, but it is often mixed with hydrogenated oil, added sugars and preservatives, so read labels carefully and opt for natural peanut butter when you can find it.
Almond butter contains more heart healthy monounsaturated fats than the other nut butters. Read labels and choose almond butter that lists “almonds” as the sole ingredient.
Cashew butter is typically higher in sugar and lower in protein than either peanut or almond butter. You can make it better by pureeing raw, unsalted cashews in a food processor.
Extras
* * *
Here are some other useful items that can help you manage your glucose levels and weight: Cinnamon
Boost the flavor of your food and help lower blood sugar. Sprinkle cinnamon on your yogurt and hot cereal. Add some to ground coffee before brewing. A 2003 study in the journal Diabetes Care showed that cinnamon might cause muscle and liver cells to respond more efficiently to insulin. This improves blood sugar balance and helps with weight loss. Research has shown that Ceylon cinnamon, in particular, seems to reduce several risk factors for cardiovascular disease, including high blood sugar and levels of triglycerides, LDL (“bad”) cholesterol, and total cholesterol. Studies suggest that just 1/2 teaspoon a day for 20 days is enough to improve your insulin response and lower blood sugar by up to 20 percent.
Green Tea
This zero-calorie beverage has been shown to prevent overeating, stabilize blood sugar levels, rev up our metabolism and reduce fat storage. In a Penn State University study, obese mice that were fed EGCG, a compound found in green tea, along with a high-fat diet gained weight more slowly than mice that did not receive the green tea supplement.
Vinegar
Be sure to add vinegar to your sandwiches. Put it in salad dressing or sprinkle it on steamed vegetables or even meats. Research in the European Journal of Clinical Nutrition has shown that vinegar taken before or after a high-carbohydrate meal reduces blood sugar spikes and increases in insulin and creates a sense of fullness. In another study, researchers at Arizona State University found that people who started a meal with a vinegar drink enjoyed better blood sugar and insulin profiles following meals. The high acetic acid content in vinegar deactivates an enzyme called amylase that turns starch into sugar. Vinegar also boosts the body’s sensitivity to insulin, improving blood sugar control. The best vinegars for managing glucose levels are white or apple cider vinegar. Balsamic vinegars aren’t the best because they contain more sugar.
Coffee
If you drink it black (no sugar or creamer), coffee is a fine drink for people looking to prevent diabetes. Some studies suggest caffeinated or decaf brew may reduce your risk of type 2 diabetes, according to the Mayo Clinic. But watch the sugar. A single sugar packet contains 4 grams of carbs and most people use much more than one packet. If you are already diabetic, your doctor may advise you to avoid coffee because caffeine’s effect on insulin function may impact blood sugar.
Turmeric
This orange-yellow spice is a powerful anti-inflammatory with diabetes-fighting properties. Other spices like Fenugreek seed, cumin, ginger, mustard, onion and coriander also seem to be anti-diabetic.
* * *
Sugar Fact
According to the Journal of the American Dietetic Association, the top three sources of added sweeteners in the typical American diet are:
Soft drinks (33%)
Solid sugars, such as table sugar, syrups, candies, jams, jellies (16%)
Baked goods, such as cookies, pastries and cakes (13%)
* * *
CHAPTER
7
The 14-Day No Sugar Diet Meal Plan
What to eat for the next two weeks to lose weight and feel great
WHEN STARTING a healthy eating program, some people like suggestions for exactly what to eat when. If that’s you, this 14-day meal plan on the following pages will start you off on the right track. Or use it as a general guide and pull in other recommended recipes from chapter 9 that appeal to you.