Suggestions for Diabetics

Diabetic Supportive Recipes

*This information is for reference only and is not a substitute for medical advice

The most important element to restrict in a diabetic diet is simple carbohydrates. A person who suffers from diabetes or is pre-diabetic should strictly limit their carbohydrate intake to 60-70 grams/day until their blood sugar levels have stabilized to a healthy range. This amount is equivalent to about 1 ¼ cups of rice, one large baked potato, about 4 standard slices of bread, 1 ½ cups of cooked pasta etc…. Carbohydrates are found in some quantity in many foods like vegetables so look them up to get an idea of what you are consuming. Many vegetables posses fewer carbohydrates when consumed raw rather than cooked i.e. beets.

Whole fats and protein, however, do not influence insulin production or processing and can be consumed in regular quantities. (If you are trying to lose weight however, limiting calorie intake can be beneficial when coupled with regular exercise.) Whole fats are fats that come from good sources that have not been processed like, butter, cream and milk from grass-fed animals, virgin olive oil, coconut oil, and lard from grass-fed, pasture raised animals. Saturated fats, those found in animal products have a mixed review in their role in obesity, but do not inherently affect insulin production or reception.  Trans-fats (hydrogenated oil) should be strictly avoided since they interfere with insulin receptivity in the cells. Trans-fats are found in margarine, vegetable shortening, and are often added to peanut butter and the majority of processed foods.

Another important fact to note is that diabetics cannot process carotene (found in orange colored vegetables) into Vitamin A and thus need to consume foods rich in both Vitamin A and D. Cod liver oil is a wonderful supplement for the support of diabetic people since it is high in both Vitamin A and D. Make sure that you are using an oil based Vitamin A source. Egg yolks, from pasture raised chickens or ducks, are also good sources of both of these vitamins.

Indigenous diets were very rich in the trace minerals zinc, vanadium, and chromium which were natural diabetes preventatives. Deficiencies in any of these minerals interfere or prohibit insulin production and absorption. Good sources for zinc are red meat (wild game or grass-fed), and shellfish, especially oysters. Vanadium, essential for pushing sugar into the cells where it is broken down, is found in extra-virgin unfiltered olive oil, shellfish, especially lobster, mushrooms and parsley. Chromium is found in nutritional yeast, organ meats, onions (especially skins which can be boiled in soups and then removed) tomatoes, and molasses. 

Tips for Controlling Blood Sugar

What, when, and how much you eat affects your blood sugar...

  • What -Whole foods break down slower in the body and thus release glucose into the blood stream at a slow steady pace. Each day, choose a variety of foods including whole grains, vegetables, fruits, meats, shellfish and whole fats. Small amounts of whole grains are also good. Conversely, foods high in simple sugars (candy, soda, juice, etc.) can spike your blood sugar levels.
  • When - The timing of eating a meal is very important for controlling blood sugar. Eat around the same time each day and do not skip meals or snacks. Why? The goal is to keep your blood sugar at a healthy level throughout the day. When you eat a large dinner on one day and a small dinner the next, blood sugar can fluctuate. Taking medication and exercising should also be conducted at around the same time each day.
  • How much - How much you eat depends on your gender (women generally require less calories than men), activity level (physical activity can increase your calorie needs), and whether you are overweight. If you need to lose weight, you will want to eat less calories to support weight loss.


Day 1

Breakfast:  Boiled, or fried eggs with ½ cup cooked pinto beans with fresh salsa

Lunch:      Everything salad with a fillet of fish

Dinner:     Tepary Bean and Prickly Pear Casserole  

Day 2

Breakfast: Breakfast potatoes and two eggs

Lunch:  Intense Chili and jicama salad

Dinner: Crock pot turkey dinner with green salad

Day 3

Breakfast: Yogurt and fruit smoothie with 2 Tbl. Peanut or almond butter

Lunch: Open-faced pan seared vegetable sandwich

Dinner: Pan seared fish and stuffed Green peppers

Day 4

Breakfast:  Quinoa with toasted seeds, raisins, butter and mashed ripe banana or 1 T. maple syrup

Lunch: Cerviche with plantains

Dinner: Elk Steaks, vegetable sauté and wild rice


Thanks to Raven Naramore!