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Diabetes Type II - Healthy Tips
13 years ago
I am looking for info on healthy food that I can incorporate into my, actually, change my diet as a diabetic -- have to watch my carbs!
My Dietian
13 years ago
Hi I was just told that my blood sugars are consistent with Type II. She told me go get the South Beach Diet read the first part of the book, especially good and bad carbs and good and bad fats. This diet will help maintain your blood sugar. Its helping me. Yes the first two weeks seems hard but you do have a lot of things to choose from. Just remember no white carbs, potatoes,rice,flour. Splenda for your sweet tooth or if you use sugar in tea or coffee. Splenda is also used in ice cream and you can bake with it as well. Whole grains for your breads. The book tells you alot of things you can have. I was surprised at what you will be able to have. Just have to get use to whole wheat things and there are others things out there. But you will feel so much better. Sugar free jello is good. Russell Stover makes real good sugar free chocolate. Its almost to die for, ha ha. Good luck. Debbie
13 years ago
Walking is good exercise. I walk 20min twice a day. You will notice inches falling off along with the pounds. I have lost 5 pounds in a month. So its working just hang in there and don't get discouraged.
Sugar Replacement
13 years ago
Susan & Debbie, this is a hot topic with many opinions. We have a folder called All About Sugar where there is much info about sugar replacements and you will see there are a lot of differing opinions! Splenda is a chemical - something artificially made and there is research to show that it does have side effects. Here is an excerpt from one of the postings in the All About Sugar about Splenda: Why not use Splenda? Research in animals has shown that sucralose (which is what Splenda is made from) can cause many problems such as: *Shrunken thymus glands (up to 40 percent shrinkage) *Enlarged liver and kidneys *Atrophy of lymph follicles in the spleen and thymus *Increased cecal weight *Reduced growth rate *Decreased red blood cell count *Hyperplasia of the pelvis *Extension of the pregnancy period *Aborted pregnancy *Decreased fetal body weights and placental weights *Diarrhea The preferred sugar free sweetener by my 5 diabetic friends is Stevia. It is a herb and is actually is good for you, one of its many attributes is that stevia nourishes the pancreas. My friends have noticed that they have been able to decrease their insulin intake by half. This in not entirely because of using Stevia, it is part of a whole program. Although Stevia was in September of 1995, approved by the FDA Stevia as a Dietary Supplement it has still not been approved as a sweetener. Whereas the Japanese go through tons of it every year as they use it to sweeten soft drinks etc. and the Paraguay Indians have been using it for centuries! Again see the All About Sugar folder. I use Stevia all of the time in teas and in cooking for the last 5 years and can only say good things about it. Of course diet also plays an important part; it would be good to go into that in more detail too.
13 years ago
i use splenda for my coffee in the morining, and it say you can use it for cooking, baking, tips i havent any problme with they say made from sugar and taste like suger, i didnt that they had that many side affects to splenda i have been using for while, there is websit that you gop to it is or there is phone to call 1- 800 -777-5363. for more information to fine out more about it
Diet for Diabetics - Part 1 : Carbs
13 years ago
Susan, like you, I was recently diagnosed with Type II. I started seeing a free nutritionist at the local Diabetic Clinic (check your area, there may be a free clinic near you too - ask a pharmacist, they usually know). Here are some of the guidelines I was given: Carbohydrates What are Carbs? ENERGY! We need energy to keep us going during the day. Carbs are our friends, not our enemies. Make smart choices where carbs are concerned and they will reward you! 1) Avoid simple and processed carbs. These include white bread, wheat bread that does not say 100% whole grain/whole wheat, table sugar, brown sugar, high fruitose corn syrup, white rice and white pastas. 2) Eat complex carbs. These include 100% whole grain or whole wheat breads (you may have to get this from a health food store or a local bakery), brown rice, whole wheat pastas, vegetables and fresh fruit. 3) A net carb = 15 grams (do not get this confused with what the propaganda labelling companies are using for net carbs. What they have done is to minus out the fiber in carbs and tell you that what is left is a net carb. This is NOT what the medical field calls a net carb). Limit your meals to 3 net carbs (45 grams) per meal, 2 net carbs (30 grams) per snack (usually at night, we still need energy to sleep). 3) Rule of thumb for a net carb (15 grams): 1 slice of bread, 1/2 cup of rice, 1/2 cup of cooked pasta, 1/2 cup of vegetables, 1/2 cup of fruit, 1 dinner roll, 1/2 large bagel or 1 small bagel, 1 small apple, 1 small banana or 1/2 large banana, 1/4 of cantaloupe or 1/2 cup cubed, 1 small bunch of grapes (about 1/2 cup), 1 small orange, 1 small nectarine, 2 small plums, 2 small apricots, 1 small peach or 1/2 of a large peach, etc. I am sure you see the pattern here. 4) If you want to eat something sweet that is a simple or processed carb, you have to exchange it for another carb in a meal AND you should follow it with a piece of protein (at least 6 oz). A "perfect" dessert for this occassion would be cheese cake (plain). It contains both simple sugar AND dairy, so it has both the carb and the protein all in one. A small slice of this kind of dessert would be better for you than a slice of pie or another kind of cake, but remember, if you follow-up a meal with cheese cake, only eat 2 net carbs (30 grams) with your meal. This also applies if you want to drink a mixed drink, a glass of wine or a glass of beer with a meal. Limit your carbs to only (30 grams) during that meal to accomodate the drink). I have personally noticed that if I eat 1 net carb (15 grams) of fruit with each meal, I do not crave other sweets during the day. What I do crave is fruit! and fresh fruit is way better for you than simple sugar sweets because fruit contains fiber. Next: Protein!
Diet for Diabetics - Part 2 : Protein
13 years ago
Protein What is Protein? Muscle Building Block and Blood Sugar Stabilizer! Protein is necessary to build lean muscle mass and to stablize your blood sugar because it breaks down slower than carbs. 1) Protein should be limited to 4 to 6 ounces per meal. A good guideline for this is the palm of your hand. If it fits in the palm of your hand, it should be the right size for your body, if it is larger, cut back, smaller, add a little more. 2) Good proteins for diabetics: lean meats like skinless chicken or turkey, very lean beef (limit this because beef has been linked to heart problems), lean pork (also limit because of heart problems), eggs (limit the amount of egg yolks because of cholestrol), fresh fish like trout, cod, or whitefish, small amounts of salmon or tuna (they are higher in fat), and shrimp dairy products like LIGHT or reduced fat milk, cheeses, sour cream, cottage cheese, and cream cheese Soy products like tofu, soy milk, tempah, soy cheeses, soy cream cheese, soy sour cream legumes (including all beans, peas, and lentils), nuts (be careful to only eat a serving because these are also high in fat) and seeds A good source of protein on the run is peanut butter or any other kind of nut butter (with a few whole grain crackers or a piece of fruit) 3) remember to balance your carbs and proteins with each meal to keep your blood sugar stabilized. Next: fats
Diet for Diabetics - Part 3: Fats
13 years ago
Fats What are fats? There are two types of fats: Saturated (hardens when cold) and Unsaturated fats (remains liquidfied under cold). Saturated fats can be found in all animal products: meat, lard, eggs, butter and dairy. Unsaturated fats are usually found in vegetable products. There are two types of Unsaturated fats: Poly and Mono. These are GOOD FOR YOU FATS, especially the Mono. Our bodies actually need fats for things like keeping our joints lubed, our hair shiny, our skin soft, and to help stablize our blood sugar. 1) Poly and Mono fats should be your main focus when eating fats. This includes oils like olive, canola, corn, safflower, peanut, and flaxseed. All of these have some poly, but mostly mono. The ADA prefers people to use olive, canola, and flaxseed to the other types because they are the lowest in Poly and have Omega-3 oils (especially the flaxseed). 2) Saturated fats should be severely limited because most products that are high in saturated fats are also high in cholestrol which leads to heart disease. 3) Other things that are considered fats: olives, avacados, nuts and seeds. These are all low in Poly and high in Mono, but should still be limited. 4) Fats break down the slowest of all substances that we eat. Because of this slow break-down, fats also help to stabilize the blood sugar over the entire day. Limit your intake of fats to about 20 grams a day. A good reference for this is 1 tablespoon = about 5 grams of fat. Do not stress too much if you go over the 20 grams a day in fats, just remember that you will require more exercise that day or the fat will go into your fat cells and keep you from losing weight. Next: Sugar and Sugar Substitutes
Diet for Diabetics: Part 4: Sugar and Sugar Substitutes
13 years ago
1) The ADA (American Diabetes Association) has now verified that it may not be sugar that causes our blood sugar to destabilize. No, this does not mean that we can go out and eat all the sugary delights we want, but what it does mean is that we can make exchanges in our diets if we can simply not do without sugar. A good rule of thumb for sugar is 1 tablespoon of sugar = 5 grams of carbs. 2) There are some good alternatives to simple processed table sugar. These include: Sugar in the Raw (a natural sugar without the molasses removed), Turbinado (also natural without the molasses removed and unprocessed - tastes a lot like brown sugar), and honey. Keep in mind though that just because these are more natural sugars, they are STILL sugar and the "rule of thumb" still applies here. What makes these better for you is that they are more complex and will break down slower. Still use caution and make exchanges for your carbs if you chose to use one of these. Sugar still = 5 grams per tablespoon regardless! 3) Sugar Substitutes There are currently 3 chemically made sugar subsitutes on the market: Aspartame (EQUAL), Sucralose (SPLENDA) and Sacchrine (SWEET-N-LOW). Since all of these are chemically made, there are side-effects to all of them. I urge you to do a web search on each of these and find the pros and cons of each. Aspartame has been linked to tissue break-down which has been linked to symptons of the following diseases: MS, Fibromyalgia, and Lupus, just to name a few. Aspartame also breaks down at a very low temperture and enters the body as formaldehyde (basically, with every drop of Aspartame that enters your body, you are entombing yourself!) There are studies just coming out about Sucralose (SPLENDA) and I believe someone else has already covered that here. As for Sacchrine, the only study that was done on it was in the late 70s with lab rats. They gave these rats a single dose at 10 times their body weight and as a result, they developed cancer. There is NO possible way a human could consume a single dose at 10 times his/her body weight in Saccharine at ONE time to cause cancer. Currently, I weigh 240 lbs. Could you imagine me consuming 2400 lbs of sacchrine at once? Anything in excess can be harmful. Of the three, Saccharine is the least dangerous. 4) A final alternative: Stevia. This is a natural herbal sweetner that has not shown any side-effects in Diabetics. It has a slight licorce taste though and may take a while to get used to. Just a few drops or a single packet of this is equivelent to about 3 teaspoons of sugar. Next: Final Thoughts!
13 years ago
RE: Sugar and Sugar Substitues - per Aspartame - EMBALMING not entombing although, I guess if you are embalming yourself, it could be a sense of entombing
Stevia, and Essene Bread
13 years ago
Stevia is quite strong, and not much of the herb is needed for things to taste sweet. A white granulated form is available at health food stores. Ravyne is correct about carbs, the only difficulty is with the "empty carbs" that have been over-processed so that they have very little nutritional value. Use whole grains, I always liked having flavor anyway, and processing it removes both flavor and nutrition. Sprouts are nutritious and tasty, they are also easier to digest. Adding some to your diet brings variety, and will make it seem less of a punishment to eat smarter. I posted a recipe for Essene bread in another thread(folder) with the title "Sugar Free Yummies": Essene Bread is make entirely out of sprouted grain, with the optional addition of some dried fruit or nuts. We had a regular customer at a bakery I worked at who said it was the only real treat he could have without "cheating" on his diet. He was an elderly man who had diabetes, and had been staying quite healthy with his food choices. Take Care Mike E.
Diet for Diabetics - Part 5: Final Thoughts
13 years ago
There are a few things that are very important to do when you have been diagnosed with diabetes: 1) See your doctor on regular visits (about every 3 months) 2) Take your meds on time every day with meals 3) Have a cholestrol test done to see where your levels are. Re-work your diet to lower your cholestrol. A vegetarian diet is the best way to acheive this especially if you consume low-fat foods and complex carbs like whole grains. Soy and Oats are really great for lowering cholestrol. 4) Keep a very close eye on your feet! Always wear socks around the house and never leave the house without shoes on. After you bath, do an inspection of your feet. Wipe between your toes and keep between the toes dry with some foot powder. Moisturize the rest of your feet nightly. If you notice anything suspicious, take care of it ASAP by going to your doctor. 5) Test your blood sugar at least 2 times a day. You should always take a fasting test (when you first get up in the morning) and one before you retire for the night. For a morning reading, anything under 100 but no lower than 70 is good. At night, between 120-130 is a good reading because you need energy to sleep. If it is lower than that, eat a snack of a carb and protein. Never go to bed with a reading under 100. You could go into a diabetic coma during the night. 6) Make cautious choices with your meals. Eat 3 meals a day or 6 small meals. If necessary, eat a snack at night. Drink plenty of water and get at least 8 hours of sleep. Keep your stress level down as much as possible because stress can make your blood sugar go up. If you get sick, your blood sugar may run higher. Consult your doctor right away, eat as much as possible, and take your meds (unless the doctor tells you otherwise). 7) Complications from Diabetes There are several complications that results from Diabetes. They include yeast infections if you do not keep your blood sugar levels down, UTIs, problems with your eyesight (should get eyes checked once a year), tingling of feet and fingers (blood circulation problems), heart disease, kidney and liver problems, and amputation of limbs. It is very important to follow a good diet, take your meds, and immediately consult your doctor if you notice any changes in your body. 8) Finally, learn this: EAT TO LIVE, Not Live to Eat. Every ounce of food that enters your body should benefit your body for Energy, Muscle growth, maintain healthy hair & skin, vitamins and minerals, and lubing your joints. Maintain moderation and be mindful that this is your health and well-being at stake here. I hope this has helped, but as always, consult a nutritionist and your doctor for your own personal guidelines. Namaste and good health to you all!
Absolutely Great info!
13 years ago
Ravyne! You have certainly covered everything! I love the thoroughness of your postings. This folder should really be called Everything You Wanted to Know about a Being Healthy Diabetic. What it is about is eating for health and I whole heatedly agree with the statement: EAT TO LIVE, Not Live to Eat which is especially becomes important when faced with a serious health challenge. And Mike is so right about adding sprouts and Essene bread being like a treat…it truly is. There is a great variety of stevia called Sunny Dew which is light and does not have a very strong after taste that I use all of the time, it actually has a fruity taste but there is no fruit in it. Susan, here are a few of the subjects in our group that in particular that will give you some new recipes to help you in the transition. These are mostly Vegetarian recipes because I am sure most people know how to include protein easily. Easy Vegetarian Ideas, Salads For All Seasons, Veggie Corner, Vegan For Life, Sugar Free Yummies
great info, Ravyn
13 years ago
I just wanted to say that i've found that 5 g of sugar is one TEASPOON, not one TABLESPOON. A book that explains the physiological processes for the layman or laywoman is "The Schawarzbein Principle" by Diana Schwarzbein, MD. Dr. Schwarzbein is an endocrinologist. Her book was written during the height of the low-fat diet craze, and that's apparent from some of the things she repeats several times, but i found it a good primer. She also has some recipies in there and has written an accompanying cookbook--one is all vegetarian recipies, although she advocates eating lean meats for protein-her concern is that eating vegetarian would mean you'd eat more carbs than you need to get the protein you'd need from a meal of say, beans and rice. She provides a carb chart where you determine how active you are and how many carbs you may have at each meal. If you're sedentary, it's a bit less than what Ravyn gave--15g of carbs at breakfast, lunch, and dinner, and two 7.5 g snacks. I was "semi-vegetarian" (eating meat once every week or two) when i visited my doc, and he suggested that i read and follow her plan. I'm not diabetic but blood tests revealed that i was entering the prediabetic stage. My dr wanted me to avoid going over that cliff, and i did, too, so i made the dietary changes and went back to eating meat more regularly. Three months after i started eating fewer carbs, more protein, and less processed food (i didn't eat that much before but ate even less), my blood work showed that i was back in a normal range. I know i have to eat this way from here on out because it's best for my body. That doesn't mean i'm lamenting though. There's a lot of food out there to eat. In basic terms, concentrate on whole foods, and nothing white (although i do sometimes have a half of a baked potato or 1/2 cup mashed potatoes). And, it is important to remember that you eat to live. You want to give your body the best fuel you can.
sorry i misspelled your name, Ravyne
13 years ago
subject line says it. Sorry i forgot the e on the end.
Yes, we all are different
13 years ago
Megan, thank you for the clarifications and for the info about protein. First to say I am not diabetic. I often go for periods of time as a vegan or vegetarian and always find that I am protein deficient and it does show up on tests. So I include some fish, chicken or turkey a few times per week and then I am fine and they are not big servings. I think Ravyne gave the example of the size of the palm of your hand is more then enough for a serving.
One more thing
13 years ago
Ravyne, My dietian said don't think of it as a diet but as was noted Eat to Live! One more medical thing that is found in diabetics is frozen shoulders. Not sure why maybe lack of useing the shoulder in some people. I was going to PT for what at first may have been a tear in the rotator cuff and was doing strengthening exercises. But was hurting more and more at the site where contrast was injected for MRI/arthogram (sp) and the shoulder joint itself. My PT was out on a medical problem but his partner asked if I was a diabetic I said last tests were borderline. So the next day when I was with my family doc I mentioned it and he agreed then ordered a blood test, sugar was 290 then the A1c was 9.2. Now doing range of motion exercises and slowly getting better PT said that it was the worse they had seen in awhile. So keep those joints moving is all I can say Debbie
another word on protein
13 years ago
I don't feel i explained the protein thing all that well. As Ravyne, said, a fistful size is usually enough. What i got from what Dr. Schwarzbein said in the book was that on a vegetarian diet, some people will eat more because they don't feel as full, and the amount of protein they consume might be wnl (within normal limits) but the amount of carbohydrates they consume would go beyond their target amount. I can give an example from my own experience: One of my favourite dishes is the Black Bean Chili recipe from the Moosewood Low Fat Cookbook. One cup which is one serving has 86 grams of carbohydrates. Well, that's more than a tad over 15g, which is my meal amount on sedentary days. If i ate 15g of carbs worth of that chili, i'd still be hungry. If i'm more active, such as on a day where i'm playing hockey, then i "live it up" and have the chili. I figure an hour of skating can use some of those extra carbs. I've also found that if i have meat and a small amount of the black bean chili, i can get the protein i need and stay within the carbs i can have. I should mention that she gave these figures for folks who were sedentary and need to lose weight (i need to lose some weight and spend a good bit of at the computer screen for my job). Once the patient has reached her target weight, she suggests 30g of carbs per meal. Of course, i advocate working with one's doctor if one's been diagnosed with diabetes. I did find the book helpful for me because she broke down various aspects of the disease in everyday terms as well as present case histories.
13 years ago

Concerning the problem that occurs with diabetics and their shoulders, my dietician explained to me that often diabetics develop joint pains (I am experiencing this now myself) because we are told to cut way back on our fat intake and fats are what lube our joints. We tend to get caught up in the low-fat this and the low-fat that, that we tend to do more harm than good to our bodies. What I have found that really helps me is using flaxseed oil. It is a mono-unsaturated fat, high in Omega 3, 6, and 9. I usually take it in capsule form, but you can also buy in liquid to add to salad dressings or to mix in with other warm to cool foods. Flaxseed oil should not be overheated.

I am not sure if there is another explanation for what causes the shoulder problem, but I do know my mother suffers from this and although I have tried recommending flaxseed oil to her, she still doesn't use it.

Many Blessings,


Concerning Carbs for a Diabetic
13 years ago

The ADA recommends nothing lower than 45 grams of carbs for breakfast. Why? because the body needs that fuel to get one started in the morning. Anything lower than that and the blood sugar levels could drop drastically and put one in a diabetic coma. This is recommended for both seditary and low to moderately active people. For the more active, 60 to 90 grams of carbs are recommended.

People tend to look at carbs as a bad thing and this is just not so. Carbs fuel our bodies with energy. The problem lies in eating the correct kinds of carbs. Complex carbs are the best. If you were to eat 45 grams of complex carbs, your blood sugar would stay leveled out longer than if you ate simple carbs.

It is very dangerous for a diabetic to be on a low-carb, high protein diet. On an average day, even for someone who is more seditary, they should consume at least 135 grams of carbs per day (complex ones, not simple ones). Protein should be limited to no less than 35 grams and no more than 49 grams. Fats should be limited to 15-20 grams a day.

To lose weight on this kind of diet, one has to watch their caloric content, fat intake, and to get plenty of exercise. Reducing carbs is simply NOT the answer for a diabetic.

It is really best that Diabetics follow a DIABETIC diet and not these fad diets on the market. Some of these fad diets require that diabetics eat too few carbs, too much protein and the wrong kinds of fats. Do yourselves a favor and get with a diabetic nutritionist. They can work out a good plan for you based on your eating style and tell you how many calories, carbs, proteins and fats to consume per day for optimal health and weight loss.

Many Blessings,


13 years ago

You are so right yet again.  You really have done your home work.  In fact this whole thing about carbohydrates being bad is not at all a balanced way of looking at eating at all for any of us.

I am creating a new folder for this subject in which I am pasting a little of your discussion in it.

About Omaega 3 oils and flax seed, look in the folder:

Concerning Carbs for a Diabetic
13 years ago

The ADA has changed its tune over the years regarding this issue. When i first started taking notice of what the ADA had to say (in the 1970's), it didn't distinguish between types of carbs.

When low-fat diets were the rage, the ADA dropped the amount of fats they recommended. In fact, they condemned nearly all fat at one point. I don't think that mere coincidence. Nor do i think it coincidence that once again they are allowing for more fat in a diabetic diet.

As i said in an earlier post, i think that anyone diagnosed with diabetes needs to work with his/her doctor and a nutrionist who specialises in diabetic diets.

As for 45g of carbohydrates for breakfast, we'll just have to agree to disagree on that one. If the person needs to restore metabolic balance, lose weight, and has diabetes to boot, then that person needs to make sure every meal is balanced and needs to find a why to restore his/her excess glycogen stores. Reducing excess glycogen stores comes from limiting one's carbohydrates, and choosing the best carbohydrates possible (i.e., complex vs. simple and nutritionally dense). For many of these folks 45 g of carbohydrates at breakfast time is too high.

Once the metabolic balance has been restored and the patient does not need to lose weight but simply maintain, then higher amounts of carbohydrates work. Until then, you often wind up with a person who has elevated blood sugar and can't lose weight no matter what s/he does.

Again, this type of programme should be followed with a  doctor and/or diabetic nutritionist.

The functions of the food we eat
13 years ago

I guess I should reiterate the functions of the food we eat.

Carbs provide fuel to our cells. If we eat too few carbs, our cells are not getting enough fuel. If we eat TOO many carbs or the wrong kind of carbs,  cells begin to store them as fat.

Protein provides muscle building and tissue repair. If we eat too little protein, we cannot build muscle mass or repair our tissues. If we eat too much protein, our bodies have to over-work to break it down and get rid of it.

Fats provide soft skin and silky hair and lube our joints. If we eat too few fats, our joints will begin to ache, our skin will get dry and our hair will look dull and brittle. If we eat too many fats, our bodies begin to store it and cause weight gain.

All three of these will provide blood sugar stabilization throughout the day, but they have to do it at their own metabolizing time scale. Carbs metabolize quickly, usually within the first 30 mins to an hour of eating. This gives that immediate boost of energy that most people need. By the time you get into the 2nd hour after eating, the protein has begun to metabolize and provide it's appropriate functions, but also to provide energy as the energy from the carbs are wanning. Around 3 hours after a meal, the fats are in their metabolizing time schedule and provide their functions to our bodies while taking over as energy from the wanning protein. By this time, we begin to start feeling listless and hungry again because energy is NOT the primary function of protein or fat, but a secondary function.

If one were to start their day on a diet suggested by Megan (low carb-high protein), they would only be able to consume 1/2 a serving of cereal or a 1/2 large banana, but would eat more protein. Their carb (only 15 grams) would only provide energy for a very short time, no more than an hour and the protein would have to immediately take over for the carb, thus not being able to do it's primary job. This will work fine for a while, but after months and months of doing this to your body, your muscles and tissues would begin to suffer; they will go into "starvation" mode. And this is NOT a healthy thing to do to your muscles and tissues. People have an immediate weight loss on a low carb-high protein diet because they are losing water weight, but eventually, they will start losing muscle mass and their tissues will become weakened.

There is only a few proven ways to lose weight effectively and they are: lower your caloric content, cut back on fats (eating only healthy fats in limited quantities) and exercise! If diabetics eat a healthy, well-balanced diets of complex carbs, low-fat proteins and healthy fats, keep their caloric content down to a suggested number by their nutritionist/doctor, and exercise, then yes, they WILL lose weight! I should know, I have lost 20 lbs since I was diagnosed in June.

Many Blessings,


13 years ago

As an adjunct to Ravyne's statement, "If we eat TOO many carbs or the wrong kind of carbs, cells begin to store them as fat," not only does that occur but the body itself becomes less able to process them efficiently. In layman's terms, the cells have multiple doorways through which extra carbs can pass and be stored as fat. When they body needs an extra energy boost, the stored up energy can be expended. If the person continuously eats too many carbs for what the body requires, the doors to the cells that admit the excess close. This means that the carbs, which break down to sugar, circulate longer in the body causing the blood sugar to be elevated or higher than it was before. Over time, the body's cells are overloaded, the excess carbs take longer and longer to process. This is where the glycogen stores come in, and this is why so many people when they first eat fewer carbs lose weight--because they are using up the glycogen stores, and glycogen is heavy. Over time, they lose less and less weight because the glycogen stores are gone, and there's less excess to shed.

The plan my dr suggested i follow, and i was prediabetic at that point was 15g for each meal, like the 1/2 banana that Ravyne mentioned, plus a protein & fat. So, a typical breakfast for me under this plan is one egg, a bit of cheese, some kind of vegetable, and a small piece of fruit, or half a banana. I also eat two 7.5g carb snacks, but never a carb by itself. My usual snacks are 1/4 cup of nuts, or peanutbutter and two crackers or cheese and crackers. My "want" snacks are pretzels and popcorn, but i do what i can not to give in.

Now, my metabolism took a beating for quite a while, and i've been following this plan for a year. I wish i could report a great weight loss like Ravyne's but mine's not nearly so big--only 10 lbs in a year. However, my weight was at a standstill for the previous 3 years no matter what i did, so i'm glad of this success.

During this past year, because i do LOVE carbs, and i do exercise (i play ice hockey), i sometimes ate more than 60g carbs a day on sedentary days. I found that for me eating more than 60g carbs on sedentary days means i don't lose weight. I don't gain it necessarily, but i don't lose it, either. On days i play hockey, if i eat 150 grams of carbs, i don't lose weight. If i eat between 100-120 on game days, i do lose weight.

Prior to eating this way, i ate low-fat (>30 g/day) high carbs and my average calorie count was under 1400. If i ate more than that, i gained weight. And, i was playing hockey as much and skating more than i am now.

Subsequent blood tests have shown that my sugar levels are within normal limits, and i'm no longer considered prediabetic. That's why i say check with your dr.

What works for Ravyne didn't work for me (tho’ i'd LOVE to eat 45g of carbs at breaky); what’s balanced for one isn’t necessarily so for another.

13 years ago

I totally agree with you. What does work for one person may not necessarily work for others. This is why it is SOOOO important for a diabetic to get with a nutritionist and work out a meal plan. And not only that, but keep working on a plan til you find something that does work for you. The first plan may not necessarily work for your body or your metabolism rate. I was lucky to find a plan that worked right for me the first time. Not everyone will be that lucky. Please please please see a dietician and nutritionist once you have been diagnosed with Diabetes. This is your LIFE at stake here and learning to eat properly for your body type and metabolism rate is so very important to keeping diabetes in check!

Many Blessings,


13 years ago
I'm so glad you were able to find a plan that suited you so quickly. And, i really am pea-green with envy about that 45-g carb breakfast! LOL I go back for blood work in the next month, and we'll see how far i've come in the last year. I still need to take off 20 lbs or so, and am hoping that my metabolism has recovered sufficiently so i might be able to up my carb count on sedentary days by this time next year. Imagine, a sandwich on two pieces of bread on a sedentary day! Doesn't take much to thrill me, eh? I wish more people who were first diagnosed could do as you've done, get with a nutrionist to try to learn all they can, and follow a plan. I've seen a number of Type II's who stay in denial, and that's painful to watch. When one of my family members was diagnosed with Type II all of us living with him followed a diabetic diet (this was back in the 1970's). It's very similar to how i eat now, and i felt great on it. The only thing i didn't like was eating so much meat. That's still hard for me to do now, as my protein of choice is rice and beans, but i want to do what i can to back away from the diabetes precipice. Okay, i'm getting on my soapbox now, as i suspect there are many, many folks who are prediabetic and don't know it. If you're carrying extra weight you can't seem to lose no matter what, get blood work. If your fasting glucose and triglycerides on on the higher edge of normal or if you have high yeast counts, this could be the warning bell. Not all doctors will acknowledge that, though. My experience has been that anyone nondiabetic following a diabetic diet still gets plenty to eat and feels great. Had i continued to eat the way i did in the 1970's--the basic three squares with a combination of meat, fruits, vegs, light on starches and no sugar--i probably never would have rung that prediabetic bell myself. I'm so thankful that my doctor pointed me to the right path. megan
Thank you Megan & Ravyne
13 years ago
For the wealth of information you both supplied and the alternative views.  It is imprtant for us to recognize that we are all different with unique requirements.
13 years ago
A Wholistic nutritionist told me of someone who reversed his diabetes, I don't remember which type it was, I know a man who did it too, before it got to be type 2.  They did it through nutrition.  It's good to see this information getting out there.  I wish you the best with your healing.

13 years ago is a wonderful site, chock full of information ... even some great recipes!
13 years ago
I realize I never did say anything about my follow-up bloodwork. Not that it's everyone's business, LOL, but i did leave the dear reader hanging. Follow-up blood work has been excellent. Fasting glucose and triglyceride levels are well within normal limits. Again, i want to say how grateful i am that my doctor was able to read the early warning signs and pointed to the path i needed to take. An ounce of prevention is indeed worth a pound of cure. megan
That is so great Megan!
13 years ago

  I am happy to hear that and thank you for checking in.

Adult Onset Diabetes is the one that has the most success of total recovery. 

Ariel, I have a few friends who have had diabetes all of their lives. They have become so much better through diet and herbs, cutting back their insulin intake greatly.

As with everything, good diet is so important in regenerating back to optimum health as Megan just pointed out!

Great recipes for Diabetics
13 years ago

Go to Healthy recipes for diabetics for a selection of recipes from this group.

Re: Sugar Substitute
13 years ago
This is just a precaution to follow when using sugar substitute.  I only use "Stevia" which is a natural sweetener without any calories.


I have spent several days lecturing at the WORLD ENVIRONMENTAL CONFERENCE on "ASPARTAME marketed as 'NutraSweet', 'Equal', and 'Spoonful, and found in Diet Cola’s as well as over 5,000 other products on the market."
In the keynote address by the EPA, they announced that there was an epidemic of multiple sclerosis and systemic lupus, and they did not understand what toxin was causing this to be rampant across the United States. I explained that I was there to lecture on exactly that subject.

EXTREMELY IMPORTANT: When the temperature of Aspartame exceeds 86 degrees F, the wood alcohol in Aspartame converts to formaldehyde and then to formic acid, which in turn causes metabolic acidosis. (Formic acid is the poison found in the sting of fire ants). The methanol toxicity mimics multiple sclerosis; thus people were being diagnosed with having multiple sclerosis in error. The multiple sclerosis is not a death sentence, where methanol toxicity is.
In the case of systemic lupus, we are finding it has become almost as rampant as multiple sclerosis, especially with Diet Cola’s, and thousands of other items containing Aspartame. Also, with methanol toxicity, the victims usually drinks one to four cans of Diet Cola’s per day, some even more.
In the cases of systemic lupus, which is triggered by Aspartame, the victim usually does not know that the aspartame is the culprit. The victim continues its use aggravating the lupus to such a degree, that sometimes it becomes life threatening. When we get people off the Aspartame, those with systemic lupus usually become symptomatic.

Unfortunately, we cannot reverse this disease. On the other hand, in the case of those diagnosed with Multiple Sclerosis, (when in reality, the disease is methanol toxicity), most of the symptoms disappear. We have seen cases where their vision has returned and even their hearing has returned. This also applies to cases of tinnitus.

During a lecture I said "If you are using Aspartame such as Nutraweet, Equal, Spoonful, or any number of other products that contain Aspartame, and you suffer from fibromyalgia symptoms, spasms, shooting pains, numbness in your legs, cramps, vertigo, dizziness, headaches, tinnitus, joint pain, depression, anxiety attacks, slurred speech, blurred vision, or memory loss, you probably have ASPARTAME DISEASE!"
People were jumping up during the lecture saying, "I've got this, is it reversible?" It is rampant. Some of the speakers at my lecture even were suffering from these symptoms. In one lecture attended by the Ambassador of Uganda, he told us that their sugar industry is adding Aspartame! He continued by saying that one of the industry leader's sons could no longer walk due in part by product usage!

We have a very serious problem. Even a stranger came up to Dr. Espisto (one of my speakers) and myself and asked, 'Could you tell me why so many people seem to be coming down with MS? During a visit to a hospice, a nurse said that six of her friends, who were either heavy Diet Cola addicts, or heavy use of products with Aspartame, had all been diagnosed with MS. This is beyond coincidence.
Here is the problem. There were Congressional Hearings when Aspartame was included in 100 different products. Since this initial hearing, there have been two subsequent hearings, but to no avail. Nothing has been done. The drug and chemical lobbies have very deep pockets. Now there are over 5,000 products containing this chemical Aspartame, and the patent has expired.

At the time of this first hearing, people were going blind. The methanol in the Aspartame converts to formaldehyde in the retina of the eye. Formaldehyde is grouped in the same class of drugs as cyanide and arsenic - DEADLY POISONS!!! Unfortunately, it just takes longer to quietly kill, but it is killing people and causing all kinds of neurological problems. Aspartame changes the brain's chemistry. It is the reason for severe seizures. This Aspartame drug changes the dopamine level in the brain. Imagine what this drug does to patients suffering from Parkinson's Disease. This drug also causes Birth Defects.

There is absolutely no reason to take this product. It is NOT A DIET PRODUCT!!! The Congressional record said, "It makes you crave carbohydrates, which will make you fat". Dr. Roberts stated that when he got patients off Aspartame, their average weight loss was 19 pounds per person. The formaldehyde stores in the fat cells, particularly in the hips and thighs.
Aspartame is especially deadly for diabetics. All physicians know what wood alcohol will do to a diabetic. We find that physicians believe that they have patients with retinopathy, when in fact, it is caused by the Aspartame.
The Aspartame keeps the blood sugar level out of control, causing many patients to go into a coma. Unfortunately, many have died. People were telling us at the Conference of the American College of Physicians, that they had relatives that switched from Saccharin to an Aspartame product and how that relative had eventually gone into a coma.
Their physicians could not get the blood sugar levels under control. Thus, the patients suffered acute memory loss and eventually coma and death. Memory loss is due to the fact that aspartic acid and phenylalanine are neurotoxic without the other amino acids found in protein.
Thank you Lester!!!!!
13 years ago

Great information which I will add to my files.  I totally agree with you and I only use stevia and I don't have diabetes.  I love my stevia/chrysanthemum mix.

For a much more indepth look at sugar which I am sure as diabetics is of great interest, look in All about Sugar!

13 years ago
45 new, 94 total26 total Silent E.   Natural Substitute For Sugar 

I'm a type 2 diabetic and I really hate those chemical sweeteners. They leave a bad taste in my mouth and quite often they make my stomach hurt.

My daughter came across an herb that is a natural sweetener called STEVIA when she was searching the topic online for me. I've been using it to sweeten my tea for a few years now. It has been used by diabetics and people who prefer a lower carb diet ,in South America for over 100 years and in Japan for over 20 years.

In Canada I can easily purchase Stevia at an herbal store or in the natural food section of my grocery store. It can be bought in the same kind of packages as the chemical sweeteners so it's easy to carry with you or you can buy it in loose powder form in a small plastic container. It also comes in a liquid form but I didn't think that one had such a good taste.It was bitter and the liquid form is more of bother to carry with you. It's much sweeter than sugar,so only add a little at a time until you find the sweetness you like. The jar of Stevia is the sweetest...........1/32 of a teaspoon equals 2 teaspoons of sugar.I hope someone finds this tiny piece of information useful.     [ send green star]

recipe for diabetic peach pie
13 years ago

1 graham cracker pie crust

1 large can peaches in lite juice(drain, rinse, and cut up)

1 pkg of sugar free peach jello

3 pkg of sweet n low or other sugar sub.

1 large container of sugar free cool whip

mix all of this togather and put in to the pie shell (do not add the peach juice) refrigerate and then eat. i havent tried this with oranges and orange jello put i plan to i think it would be a good twist on it. this is so easy to make and takes less than 10 min to make. it is great for parties and showers as well as family desserts.

13 years ago
My husband is a Type I diabetic who has been using energy work (Reiki) and meditation for a few months now and these two things alone have cut his insulin intake in half.  His goal is to eventually regenerate his pancreas so that he is no longer diabetic.
11 years ago
It is so good to hear stories about diabetics halfing their insulin intake.  I have a few friends who tell me that has happened to them as a result of consuming Chinese herbal foods.

I see there are a few references to steviawhich I know is one of the things my friends did and we have a good folder here 
Stevia Sweet Yummies
11 years ago

Prescriptions treating or preventing Type 2 diabetes in children doubles in four years

Prescriptions for treatment or prevention of Type 2 diabetes in children doubled over the course of four years. This finding comes in tandem with a government survey showing that an alarming number of U.S. children are overweight; excess weight is the most common cause of Type 2 diabetes.

Blindness, Limb Loss, Kidney Failure

Diabetics can experience serious additional complications such as blindness, limb amputations and kidney failure. An earlier onset of diabetes could also lead to an earlier onset of complications. The expense of treatment could put a considerable strain on the U.S. health care system.

No Longer "Adult-Onset"

Type 2 diabetes has often been called "adult-onset diabetes" because it usually develops in adults middle-aged or older. Incidence of type 2 diabetes, however, has increased at the greatest rate in recent years among teenagers aged 15 to 19 years old.

The percentage of children who are either overweight or at risk of being overweight rose to 34 percent in 2004, up from 28 percent in 2000.  From San Diego Union-Tribune April 4, 2006

I find this sort of news disturbing as it is so unecessary if people were to live and eat healthy! Diana

Reversing Diabetes Type II
11 years ago
Medical doctors often call to ask, "If Linus Pauling was correct that a chronic vitamin C deficiency causes cardiovascular disease, why then do patients respond so well after we put them on Omega-3 fish oils?" There was no definitive answer to this question until I read and understood the writing of Mr. Thomas Smith ( Mr. Smith was a Type II diabetic who cured himself in three months.

All Nutrients Enter Cells Through Cell Membranes.

Thomas Smith wrote that his cure was the result of his personal independent research of the history and science of diabetes. Smith began reviewing the scientific literature after conventional medicine failed him. His investigations led him to the conclusion that man-made, highly processed trans fatty acids (e.g. hydrogenated oils) are the root cause of the most common form of diabetes. Smith cites research showing that these toxins in the diet disturb cellular membranes. Cells begin to have trouble absorbing nutrients, particularly the sugar glucose, which remain in the blood. The most noticeable symptoms of this condition are elevated blood and urine sugar levels. Patients are diagnosed Non-Insulin Dependent (Type II) diabetes. (Note: The disease condition is sometimes called Syndrome X. Conventional medicine claims that the cause is unknown and medical doctors do not accept Smith’s etiology.)

Even more astonishing, Smith asserts that the damage to cell membrane caused by a poor diet can be repaired and the diabetic syndrome cured. He recommends eliminating all processed fats and oils. The protocol calls for supplementing high-dose Omega-3 fatty acids. As blood sugar levels begin to decline, healthful natural fats and oils are slowly added to the diet.

Smith writes that after he adopted this protocol his blood sugar dropped from 385 mg/dl to 85 mg/dl in 103 days. He claims that such reversals are possible in Type II diabetics because the body is continuously repairing cell membranes by using the fats and oils available in the diet. However, he says that the speed of recovery is related to the length of the illness (i.e., the number of damaged cell membranes). Some Type II diabetics may require up to one year for dramatic reductions in blood sugar.

Vitamin C Competes with Glucose For Insulin Pumps

Diabetics are probably not absorbing other nutrients from the blood as well. Vitamin C is structurally similar to glucose and the vitamin has a short half-life in the blood stream. [*] It should concern medical professionals that vitamin C and glucose molecules share the same insulin-mediated tunneling mechanism into cells through the membrane.

In the 1970s, Emeritus Professor John T. A. Ely, University of Washington, proposed his Glucose-Ascorbate Antagonism (GAA) theory that predicts high glucose levels hinder vitamin C entry into cells. Animals which make their own vitamin C use dietary glucose as the raw material and the ascorbate and glucose molecules are similar. The similarity extends past molecular structure to the way they are attracted to, and enter, cells. Both molecules require help from the pancreatic hormone insulin before they can penetrate cell membranes using special "pumps." The name for the process that propels glucose and Vitamin C (the reduced form) through cell membranes is Insulin-mediated uptake.

Ely studied the insulin-mediated uptake of glucose and vitamin C using white blood cells. White blood cells have more insulin pumps and they may contain 20 times the amount of vitamin C as ordinary cells. Dr. Ely explains that both glucose and vitamin C molecules compete, but all things are not equal. The evolutionary "fight-or-flight" response favors glucose entry into cells at the expense of vitamin C. Because of this antagonism between sugar and Vitamin C, Ely recommends a low-carbohydrate, low-processed sugar diet.

Professor Ely told this author that he had advised Linus Pauling of the GAA theory and its prediction that Vitamin C would be less effective fighting colds in those who did not restrict their sugar intake. Recently, Ely and associates conducted a study on the common cold to test the GAA theory. Sugar and refined carbohydrates were restricted in the subjects. According to Dr. Ely, the remarkable (soon to be published) results showed an overwhelming preventive and curative property of vitamin C against the common cold in subjects with reduced sugar intake. (Presumably these subjects did not suffer the cellular membrane malfunction commonly diagnosed as Diabetes Type II).

The Diabetic Double Whammy

Combining these ideas, we postulate that cells that can’t absorb glucose are not absorbing vitamin C either. As blood glucose levels rise, the GAA theory predicts that vitamin C uptake is greatly diminished throughout the body, even in cells with undamaged insulin pumps. Our conjecture is that the serious health consequences of prolonged Type II diabetes, e.g. blindness, wounds that won't heal, limb amputation, etc., are the result of the lack of vitamin C inside cells.

11 years ago

Diane I have heard of this before in using Vitamin C and you also use another vitamin as well..hmmmmm

To those who are freshly diagnosed and use Artificial Sweeteners think again. Do a search on Aspartame Diabetes and you will reel with shock. All artificial sweeteners are carcenogenic and present 93 major health problems, and spikes diabetes. the code is 950 and 951 and all sugar substitutes except FOR STEVIA which is a plant derivative are extremely bad for seriously bad for you I mean. change over to Stevia and you will be happy and use it knowing that is doesnt effect your body.  This insideous artificial product is in thousands of diet and diabetic products including Zero and Diet Coke and zero sugar lollies or candies. Watch the labels and put them back and vote with your purse. Low fat yoghurts or most you will find that are with this terrible chemical in it. Eat fresh fruit and vegetables and watch your simple carbs and you need a very few complex carbs but they work in conjunction with your other foods. Yup Nutra sweet, Sugarine, Splenda and the like are very bad for you, sorry to say. Do a google search and be highly informed and you will help your body heal and beware of what is good and bad etc. Watch food additives too as that spikes diabetes as well as makes you sick. The more one reads and researches about the disease the more informed you are. Believe me even the ones in the medical profession at times havent a clue and lead you up the garden path. I am a diabetic and I have reduced my levels so far in the last few months by 2.5 I will reduce them even more and I am aiming to 'kick this' and then let all know how. That is my mission. Pie in the sky? maybe but to be forearmed is to be forewarned and for me Aspartame and artificial sweeteners were the things that reduced my levels. I also think positive thinking works on the brain to heal your body. Dont get lulled into safe thinking that aspartame and the like is ok..its not as everyday you ingest it it builds up in your body and you do get sick and you wonder why. Its this insideous stuff - A silent carcenogen - chemical toxin!

11 years ago

check out Diana's link.

Please all I ask is for you to never use artificial sweeteners other than STEVIA. Dont even think about giving it to you or your family or children. People who eat the products with it in ie. Diet coke, Zero, low joulle water ( some) still put on weight and they wonder why they dont lose it when they say that they stick to a programme but its that insidious Aspartame which is artificial sweeteners which is keeping weight on and doing other serious damage. Thing is that this stuff is a silent distructor of humans and mostly people dont realize. Yep people also put their heads in the sand and say yeah well..who cares..well one day they will when the product shows up some dreadful problem. That is why they made this darn product. Its all to do with money...illness....then the drug companies and they are all in bed rubbing their hands and convincing the medicos to tell us that all is well..even they are fooled. Once you realize you will be more enraged as I am and those in the know. Dont put your head in the sand and shrug your shoulders believing medicos that low fat, low sugar which is artificial is ok for you its not. Make sure to read all the labels which will take time but it will in the end pay off. Drink water. squeeze fresh juice into it for changing the flavour. Drinking tons of diet coke 'kills off your taste buds'so much so that when you go back to drink water it tastes sour. The water isnt sour its your taste buds being over ridden by the artificial sweeteners. I have given up eating and drinking all this and I have been off diet coke for a long time now and the o ther day I thought ok I will go  back and re taste it again and see....well was I in for a shock. It tasted bitter. It tasted high in sodium and it burnt my throat.

Who wants to ingest a search on that coz thats whats in Nutra sweet and all those art. sugars

What about ingesting Formeldyhide coz thats what s in diet coke too and all art. sweeteners EXCEPT FOR STEVIA

I hope i have convinced you or all and to do the shrug of the shoulders is one serious shrug.

Keep healthy, keep fit, keep eating correct foods - fresh vegies and fresh fruit. and read labels - Nutritional labels and drink water and excercise. Dont eat simple carbs or lollies or zero sugared lollies/candies and dont eat comfort foods unless they really pack a punch and earn goals for your health.

WE can lick this by reading, self knowledge, talking, discussing, not ingesting poisons or preservatives or additives that are damaging to us, question whoever, think positive and have a balanced life and search the internet and read and read again and again.

Aspartame = artificial sweeteners which are man made are just so bad for you.

code 950,951, and 282 is in bread which is a preservative but its in the same league as Aspartame. 282 is very bad for children with food sensitive problems like ADD and ADHD

I am absolutely no one but someone who is interested and  who has studied this for a long time and various other health issues and nutrition for over 30 ++years and also along with my mother since I was 9 years old.

but I am Summerannie

11 years ago

Saccharine isnt safer than any other artificial was ingested by my grandmother who used it by the truckfulls and she died of Parkinsons disease. The only 'thrill' of using saccharine was seeing it fizz in her cups of tea. It along with the other artificials sweeteners is a chemical poison. Like  you wouldnt ingest bleach which is a chemical poison so you shouldnt ingest this either. Please see the links at the bottom to read and you will be most informed. YOU CAN live a life without artificial sweeteners its merely testing yourself and swapping over your mind set. People nearly faint when I just  happened to fall into having cold showers. ha for no other reason than making me more mobile and to ease my injuries of pain. It works and its autumn here and chilly. Now a word of warning to this is that I dont have the shower on full blast nor do I have a warm/ hot shower after but i am doing two things that is saving water and saving energy as in time. I m in  and out. Strangely tho when I get out I am warm and I feel vital. Bit like I guess the iceburgers who go for a dunk in the sea every morning. I would have brred with you all last year but i have been doing this now for 4 mths. Even I cant believe me but it works and it is only a mindset that I changed. Healthwise I have improved majorly. I eased into it over summer which has just past. I save litres of water and ultimately money! Ok enough of this back to the topic.

here is the links for you to read and believe us when we say that ALL ASPARTAME AND ARTIFICIAL SWEETENERS INCLUDING SACCHARINE SPIKE DIABETES AND MORE. The thing is with the amount you ingest that was written above is when you ingest Aspartame etc they those dodgy scientists only said you could ingest 30 gms a day. Now go to the supermarket and find a package which states it has this amount in it and that is all  you can eat...BUT WAIT THERE'S MORE..... so you say well so what..thats not alot. No it isnt but that dodgy scientist didnt write about the fact that day after day after day after week after month eating this stuff stores in your body - It accumulates. IT NEVER EVER LEAVES IT....NO DETOX WILL FIX IT it will never leave! It sticks in your cells doing more irrepairable harm. As I mentioned you try to lose weight but you cant not really its a slog..why coz you are ingesting this stuff...this sticks in the cells and keeps you ...overweight to put it nicely or fat. That dodgy scientist knew that as they all play with our health. Its all to do with money. You eat it. You get sick. You get diabetes or whatever and they go ah huh another candidate. Off ot the pills and more it goes.

I think there is a new art. sugar arrived called NEOSPAME this  is Aspartame made by that darn scientist in the same factory. Dont be fooled by this one either.

STEVIA must be used sparingly as it has a high sweet taste so if you are to make a cuppa tea/coffee start with limited grains as in 10 grains. I cant see you counting them but you get what I mean. Hardly any works. I dont use it tho. I am sugar free as in additives. Fruit is the go.

this below link is about preservatives and additives. Please read and save as well.

Dont eat simple empty carbs as they are usually high in fat. Take your time to read labels. Join a library and drag every book you can find out and dont believe everything you read....just cross reference to make sure heaps agree rather than just one source. Salad vegies are free to eat and you must include a high carb meaning a complex carb of wholesome bread, sweetpotato, rice as in basmati or brown rice and pasta make sure its a fat pasta or sushi is good too. It is confusing but after a while of really being interested you will be so knowledgable and well. I d suggest to curb smoking as well and alcholic drinking as this also contributes to unwellness.


11 years ago

one of my friends was on isulin for ten years

some old man told him to start taking five almonds soaked in

vinegar overnite and remove the skin in the morning and eat it...thereafter dilute the remaining vinegar with water and drink it

he took this for three months and is on just one tablet of metformin and no insulin any more

besides a half an hour walk daily

so simple and easy way

11 years ago

Deedee has received 65 new, 292 total stars from Care2 membersDeedee has been awarded 84 butterflies for taking action at Care2 Deedee E., that "natural remedy" reminds me so much of the Vermont Country Doctor's admonition to drink apple cider vinegar every morning to alkalize the body's pH to  prevent inflammation, the cause of many diseases.

11 years ago

Thanks DeeDee for that information. This is the kind of stuff I am 'into' instead of taking endless amounts of tablets which are so darn exie now days and rising. One needs a bank vault as a back up to buy the stuff.

The vinegar would be I guess Apple Cider Vinegar as Pat suggested. Apple Cider Vinegar ( the best quality you buy) can be used for so many things and can turn around a health issue quite well. People swear by it. I will get mentally focused on this information as I would like to  'kick' diabetes then talk about how i did it for those walking behind me.

Thanks for that DeeDee

Oh and watch the nutritional panels and dont ingest any Artificial Sweetners ok. Check out STEVIA.


this is a very interesting and noteworthy article and link
11 years ago

Please click on the link and print this page off. It is a very interesting article I found in my daily searches. the person who wrote this article took the information from a book named. Dont be put off by the love guru bit in the link. I hope you find this as interesting as I did. 

*Most of this is obtained from "Reversing Diabetes" by Dr. Julian Whitaker M.D.. Material on phytic acid from "Complete Food Handbook " by Doyle/Redding.

11 years ago
thanx for the information
11 years ago

five almonds with their skin on and soak/marinate if you will in Apple Cider Vinegar over night and in the morning take the skins off and eat ..yum  and add water to the tincture of Vinegar seems a miracle.

I have discussed it with a friend and checked out the Apple cider vinegar and it wont hurt you at all but heal anyway.

Since kicking ALL  artificial sweetners that means diet coke and low fat foods with aspartame or nutra sweet and any of that in it.

I can now tell you that i have lost weight. My clothes are beginning to sag big time. This has been over about 4 mths or so. I never ever weigh myself because its too demoralizing. I know and you know if you lose weight..your clothes tell you. Well mine I noticed on hmm Monday I think when I put certain clothes on they were looking more like skirts around the girth. I feel great. The test is back at the ranch! (hospital) I am working my mind body and soul on this now having eleminated all diet foods that have art. sweeteners in it. I can see the difference and its a piece of cake now..ew talking about cake and the like that has gone off the agenda too. Ice creams have gone off the agenda as well. I had a fredo frog last night as a treat. thats it for me now for ages. I will see just how I go as I am heaving my jeans or skirts. I will lick this and DEE DEE I am so grateful for your input as I am going to try this over all that time and see how it goes.

 Almonds have ZERO = GI and    ZERO LOADING.

Almonds are highly nutritious and good protein.

I have heard heaps of good things re Apple Cider Vinegar so it cant harm you at all and after all it finishes up like a Homeopathic tincture by the use of water.I eat almonds and apricots in my Meusli every morning. I look fit and healthy and alive.

I must go check out my face in the mirror more and see if my face has changed so. However, on the down side to this I have thought i have lost weight, clothes falling off me before and when I stand on the scales eeeek I havent lost much at all. Its sooooooooooooooo demoralizing.

DeeDee can you go back and ask your friend some more questions regarding how he managed eating them and what did the doctors say when he presented with such perfect kind of readings? Can you be the reporter asking him all the possible questions for us. Thanks. And also how is his over all health now that he isnt on insulin. I would say it would be good it? Does he keep good health now? Just ask him all the curly questions and who was this man? Was this man a diabetic so that he knew what to tell your friend? Was this man a holistic doctor? How did this man know what to say re the almonds and ACvinegar. I am very interested indeed as this will help in my researching to kick this insidious dis...ease

btw I am a type2 diabetic and since Mothers day when I diagnosed myself in 2000.


11 years ago
Tune-up your diet Two dietary changes can have a big impact on the risk of type 2 diabetes.
  • Choose whole grains and whole-grain products over highly processed carbohydrates. White bread, white rice, mashed potatoes, donuts, bagels, and many breakfast cereals have what's called a high glycemic index. That means they cause sustained spikes in blood sugar and insulin levels. Carbohydrates that aren't as easily digested cause lower, slower increases in blood sugar and insulin. As a result, they stress the body's insulin-making machinery less, and so help prevent type 2 diabetes.(11) Such foods have a low glycemic index. Examples include whole wheat, brown rice, other whole grains, most beans and nuts, and whole grain breakfast cereals.
  • Choose good fats instead of bad fats. The types of fats in your diet can also affect the development of diabetes. Good fats, such as the polyunsaturated fats found in tuna, salmon, liquid vegetable oils, and many nuts, can help ward off type 2 diabetes.(12) Trans fats do just the opposite. These bad fats are found in many margarines, packaged baked goods, fried foods in most fast-food restaurants, and any product that lists "partially hydrogenated vegetable oil" on the label. If you already have diabetes, eating fish can help protect you against a heart attack or dying from heart disease.(13)

If you smoke, try to quit. Add type 2 diabetes to the long list of health problems linked with smoking. Smokers are 50% to 90% more likely to develop diabetes than nonsmokers.(14, 15)

Alcohol now and then may help. A growing body of evidence links moderate alcohol consumption with reduced risks of heart disease. The same may be true for type 2 diabetes. Moderate amounts of alcohol-a drink a day for men, a drink every other day for women-increases the efficiency of insulin at getting glucose inside cells. And some studies indicate that moderate alcohol consumption decreases the risk of type 2 diabetes. (4, 14) If you already drink alcohol, the key is to keep your consumption in the moderate range. If you don't drink alcohol, there's no need to start-you can get the same benefits by losing weight, exercising more, and changing your eating patterns.

The bottom line
They key to preventing type 2 diabetes can be boiled down to five words: Stay lean and stay active

11 years ago
potatoes are not always bad for diabetics
Potatoes for Diabetics

Diabetics need to watch their carbohydrates, including potaotes. But, recent studies reveal good news for diabetics.

Hot potatoes raise blood glucose, but after cooked potatoes are allowed to get cold, they have a much lower effect on blood sugar levels.

Adding vinegar or vinaigrette dressing to cooked potatoes affects their starch content and causes them to have a much lower effect on blood sugar levels.

New potatoes and some white potatoes affect diabetics less than other potatoes.

Turning boiled potatoes into cold potato salad is one good step, adding vinegar to the potato salad is a second good step, and using new potatoes makes potato salad even healthier for diabetics.

11 years ago

thanx for the potatoe recipe

they say eat potato skin and yu have wonderful sleep?i dont know yet i have to try....if one sleeps well, diabetes dimisnishes

11 years ago

Diabetics and others striving to eat a high-fiber, sugar-free diet have a wide range of options. Below are recipes that are in line with diabetic requirements, easy to follow and most importantly, delicious.

Yogurt and Fruit

6 Tbsp coarse oatmeal

Sugar-free sweetener to taste 1 1/4 cups plain yogurt

5 cups fresh strawberries

Toast the oatmeal lightly under a low broiler and set aside to cool. Add sweetener to yogurt, then gently stir in the toasted oatmeal and half the strawberries. Put a spoonful of the remaining strawberries into each of 6 tall glasses, then half the yogurt mixture, followed by another spoonful of strawberries. Fill with remaining yogurt mixture and decorate the top with the rest of the strawberries Serve chilled.

Crunchy Blueberry Muffins

1 3/4 cup whole wheat flour

1 Tbsp orange rind, grated

2 1/2 tsp baking powder

3/4 cup fresh or frozen blueberries, rinsed and drained 2/3 cup skim milk 1/4 cup orange juice 1 egg 2 Tbsp sugar-free sweetener 1/4 tsp ground nutmeg
11 years ago
Those recipes sound good till I see Sugar free sweetener; I am hoping you mean stevia as any of the Artificial Sweeteners!?!?? can be detrimental to the whole health of an individual.  It is a folder worth having a read through.
11 years ago






11 years ago
I'm sorry I only us stevia, I should have changed it to stevis instead of just putting artificial sweenteners.
Glad you Clarified that for us....some might not have realized.
11 years ago

Please take the time and really see and think about Aspartame and its terrible effect on Diabetes. Please this is the link on Artificial Sweeteners in one of the threads on here. Then read all about the Monsanto company. It should open your eyes WIDE OPEN. NOT SHUT.

As you are aware I have type 2 diabetes and for many years now i have been doing personal research on it not only for me but you and others in my life and beyond.

I might have written in the previous post that I have made some more heavy duty changes in my eating. Now let me say this that I am very conscious about nutrition and health and have been since i was around 9 or so. Also let me say this too that in all my years on earth I have loved me unconditionally ..warts n all. I think I am without ego a great person and have a very postitive attitude and I like sharing too.

So whats this all about then?

Well from say September I have stepped up being conscious of nutrition and foods and combinations and also the effects Artificial Sweeteners have on diabetics and its not new to you that I am on the band wagon in teaching others to opt out big time of ingesting Aspartame, Sugarine,Nutrasweet, Sweet n Low, Equal, Splenda and anything else that doesnt have the name STEVIA on it.

Now also I dont use any sugars at all or I dont add any to what I eat. It takes time to wean oneself off something that one has been addicted to for a life time or years.I understand that but this is a habitual habit- a conditioning and a mindset.

Today I went for my 3 mthly blood test only  it didnt happen because of the request and me swapping to go to the drs instead of the hospital. No matter it will happen tomorrow.

My interest and its keen let me tell you as i have made huge differences in my eating and learning and applying.

I dont wrack my brains and beat me up if I havent done something or its not quite right and I dont go overboard when I do something right either. I must stress again that I havent given up that much ok but i have changed a few things and aspartame testing to make a difference to me.

Another thing is I dont eat anything from a packet or a box type thing. I dont eat preservatives or additives or food colourings. I am merely testing this out on my body and have mostly eliminated it all say 97% or even more. Sometimes it  will be a challenge as to buy it or leave it. Fresh is best.

After not getting my blood test I was very keen to weigh me. I asked if I could and searched the room for scales. This is my drs and I go there regularly and they know me well. I found those scales. This is another thing that I havent done either....I am not interested in looking at the scales either daily or weekly. One notices with ones clothing.

I weighed my self and although I knew I had lost weight and people are telling me I much?

since the Middle of March I have now lost 10 kgs from doing the very thing I am preaching if that is the word to use here.

It is my aim to try and teach when asked about my diabetes how did I 'kick it' Most medical people will say NAHHH you cant ever kick it you have it for life!! And I agree that some will have it for life. This is why I am working onthe  How come or Why not? If I dont reverse it and it could happen then I am very well versed The latter isnt in my thought processes and for me I know i HAVE diabetes but I do not accept it. I on the other hand am NOT in denial its based on a mental attitude to switch the brain teaching the body to heal itself.

So back in March or Feb I decided to re taste DIet coke and I had been off it since October last year. To my amazment I nearly threw up, my throat burned, my stomach burned and I felt very ill considering I liked diet coke that reaction was amazing. Now I dont drink it any more I read labels ALL THE TIME and eat fresh foods I dont eat cakes, biscuits, sweet biscuits or anything like that. I have limited my meat not that I ate that much of it anyway so I am hmm nearly like a vegetarian.

I hope that  you find this useful and informative. If I say to you dont listen or do listen to your doctors but dont t hink they tell you the correct things. I know its rather foolish of me to write this but over the years I have found quite a lot say one thing and tis all wrong. So I learnt to listen, research and apply and when 'they' said to eat Low fat foods drink low joule drinks thats when I drew the line...sorry that isnt for me and my health and I decided that over $170 per mth for meds needed to be reduced. Be discerning and learn that our lives can be healthier.

if one has lost wieght then all the other levels will have come down as well, including ones BP, Cholesterol, sugars, tryglycerides and the rest. I cant wait till next thursday to see just how far its all gone down. I am on 8 I am aiming to be 7 or 6. Inch by inch it will be lowered.

I am just so thrilled that I have lost 10kgs. This score if you like has circumnavigated W.Watchers in such a short time with results and I have saved $$ too.

written with Light, Love and caring to share


Artichoke Dip
11 years ago
Serve with fresh sliced vegetables.


  • 9-ounce package frozen no-salt-added artichoke hearts, thawed, drained
  • 4 ounces fat-free or low-fat cream cheese, room temperature
  • 1/2 cup plain nonfat or low-fat yogurt
  • 1/4 cup thinly sliced green onions (green part only)
  • 1-1/2 teaspoons cream sherry
  • 1 teaspoon salt-free Italian herb seasoning
  • 1/8 teaspoon salt


  1. Blot artichokes dry on paper towels. Chop into small pieces.
  2. In medium bowl, whisk together remaining ingredients, blending well. Stir in artichokes.
  3. Cover and refrigerate for at least 1 hour to allow flavors to blend.
  4. Stir before serving.

Calories: 20
Protein: 2 g
Sodium: 79 mg
Carbohydrates: 3 g
Exchanges: 1/2 Low-Fat meat
11 years ago
Diane, I should have said something earlier, see the posting above which I have copied below. Would you do us the favour and copy your recipes over can then change the 1st one to stevia.

Great recipes for Diabetics
March 16, 2005 12:34 PM

Go to Healthy recipes for diabetics for a selection of recipes from this group.
11 years ago

Summerannie has received 116 new, 709 total stars from Care2 membersSummerannie has been awarded 221 butterflies for taking action at Care2 Summerannie M., for sharing your story ... it is ULTRA important to read labels!

11 years ago

Thanks Patt for the and yes it so important to read labels/nutritional panels and not be in denial as it wont go away without some proactive imput.

For me to lose this amount of weight is like winning tattslotto. I am so thrilled with me and I am looking forward to seeing what the results from my 3 mth blood test will be.

Stay tuned as I give you up dates re me and what I have found to share.


11 years ago

Hello Summerannie, what a success story!!! How about posting your story in Has Healthy Eating Effected You?

Clearly you have been very successful; a lot of what you have done is not just eating healthy but it is about eliminating what is not good for the body. for you!

11 years ago

Summerannie has received 115 new, 709 total stars from Care2 membersSummerannie has been awarded 222 butterflies for taking action at Care2 Summerannie M., I really never had a cholesterol problem and neither did I have to worry about my weight until after menopause.

WE can do this TOGETHER!

11 years ago

thanks so much and I am so pleased that you both have finally arrived on my bud. list

Patt and the rest...I will do this till I draw the last breath and I WILL stand up for me in the nicest possible OMMMmming kind of way to address these problems with the staff. I know from my last visit to hospital to the diabetic clinic that there are still many who are supposedly teaching us that really dont have a clue or they know a bit but they arent really so on the page.

I wrote a bit about my email to and Dr Hull as I felt that her site was one of the most informative and well presented sites around to read. I also included my path my foibles, my failures and my insight and knowledge. It says on her site that she will not respond as she gets hundreds of emails a day but I thought well I think this is a very interesting point I have found and made with a result of losing weight even. I presented a good email which also was a Plus to them and today I received an email back which was personal and encouraging from a staff member. I liked that immediately so I realized that my honest report re diabetes and Aspartame hit home.

In return Lucy suggested that this Dr and I will have to return to my email to see has suggested that YOU can reverse Diabetes despite what the Physicians say. They the drs and med staff DONT WANT YOU WELL oh gosh no or they will be out of a big business $$$$$$$$$$$$$ So this Dr said to become a Vegan. MY specialist said to become a Vegetarian and the weight will drop off thus effecting your readings in a good way.

Look what I have done--------- lost 10kgs EASY PEASY







Allergic you say??? I am not allergic to anything you might think.

THINK AGAIN...... take note...listen to your body and look and see.


If we were to slowly eliminate or cold turkey and read nutritional panels, do research to be 'on the page' to take note of what WE need to do in order to be well and healthy and act. To be proactive allows us to do the daily stuff we need to do. IT allows us then to even be arthritis free..yep thats also allergies to do with food intake. then when ' we have gotta grip' on what we need to do and do it our own way with the right way in our minds then we need to change our thinkng patterns and our brains which have been programmed for so long that we believe it.

I eat very well. I do not starve. I have treats but occasionally. I dont necessarily go without but I may to today but in two or more days I might say hmmmm I will have an icecream ha even in the dead of winter.. And I will enjoy it completely. But nothing with artificial sweeteners in it. Yep its regular. BUT....... I usually go for a small one. No triple scoops. No double scoops. ONE only. I dont drink or smoke so that is a plus. I have ( giggling here ) no vices arent I boring as... I like food believe me but now I choose differently but still eat well.

if you want some help on this score then I ask you to think twice about introducing yourself to me and I will help you as much as I am able too and like I have said and now Patt has said ...

' we will do this together and lick it'

and if I do I am making a promise that somehow or another i will get to tell many people

I am sure re type1 who are insulin dependant but let me say this that if you do what i have done as well then I would suggest that perhaps  your insulin units will come down. I am unsure of that but it would make sense huh?

Children with type1 and insulin dependant or born with diabetes this is a bit harder  however I am sure that there are ways around this  as well in a healthy kind of way.

pregnant and predisposed with type 2 then one needs to be very aware of what is going into your mouth and not to and go or Diabetes will catch up with you very quickly or if you know you have diabetes and are in denial, you will get sicker with the major complications... I promise you that. Give up smoking too..cut down as this raises your BP even if you dont know it and it raises your sugar levels too, gives you arthritis and brittle bones which brings you to chronic back pains.

So what have you  done to help you?

Have YOU seen an improvement?

Is the sugar levels reduced?

Are they zooming out of control?

Is it a minefield and  you still cant grasp it all?

Lets tackle it together and share


Green Drink: Winning Results With Super Green Drink Diet
9 years ago

 Discover how green drink supplementation, eating right and hydration can lead to a healthier lifestyle.

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6 years ago
Post Removed
Hello -- April 15 2012
5 years ago

I wrote what is preceeding  I just had to change my name...

Marie was my first name when I came at Care2 in 2007

Veggies recommended for Diabetics
5 years ago

Would like to share that consumption of Bitter Gout, Cucumber, Pumpkin, Swiss Chards will reduce blood sugar level!


5 years ago

What I understand about this subject focuses on INSULIN RESISTANCE and it's relationship to inflamation. By eating a non-inflamtory diet and specific anti-oxidents one can reduce insulin resistance.  You still don't  want to increase insulin resistance with continued sugars and dumb carbs but the sugar intake is not the only critical factor. 


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