Health Home Remedies What's Hot


This diet is encouraging you to eliminate processed foods and eat whole unrefined foods. Whole foods are vegetables, fruits, grains, beans and nuts that have not been processed to remove vitamins, minerals and fiber. These foods are digested more slowly and do not cause a great rise in insulin but result in more stable blood glucose levels and better appetite control. Carbohydrate foods that break down quickly during digestion will elevate insulin and blood sugar levels more than foods that break down slowly. Remove refined sugars from your life. Try to select your diet from the following foods.



Nonstarchy vegetables have little effect on insulin and blood sugar levels. Build your diet around these vegetables. Eat as many as you want.

Asparagus, Cabbage,Okra, Lettuce, Turnips, Mustard Greens, Eggplant Green, Beans, Carrots, Onions, Spinach, Turnip, Greens, Cucumber, Snow Peas, Broccoli, Cauliflower, Peppers, Summer Squash, Zucchini Mushrooms, Water Chestnuts, Brussel,  sprouts, Tomato, Rutabagas, Celery Radishes


Proteins do not increase insulin or blood sugar levels. Eat a serving of protein at every meal. A serving is 3-4 ounces which is about the size of a deck of cards. Avoid fried foods. Trim visible fat from the beef and pork. Do not eat the skin of chicken, turkey or fish. Choose cheeses light yellow in color (mozzarella, provolone, parmesan) since they are usually lower in fat than dark yellow or orange cheeses such as cheddar.

Chicken, skinless Eggs Peanut Butter (1 tbsp.)

Turkey, skinless Beef, lean Fish

Ham, lean Veal Shellfish

Tofu, low fat Pork, lean Lamb

Cottage cheese, low fat Cheese, low fat


Fruit does contain carbohydrates, but the carbohydrate in fruit gives fruit a natural sweetness plus many vitamins, fiber and generally few calories. Increasing your fruit intake is a good way to help you stop eating refined sugars like cake, cookie, pie and candy. Use fruit as a dessert at a meal. A suggested serving is 1 cup. (Sweet fruits with low fiber content such as bananas, pineapple, grapes, watermelon, and raisins need to limited and eaten with a meal rather than as a snack

Apple Apricots, dried Blueberries Strawberries

Cantaloupe Honeydew Cherries Kiwi

Grapefruit Orange Pear

Peach Plum Raspberries


Milk is a natural source of carbohydrate in the form of a milk sugar called lactose. Even though milk has carbohydrate, two to three servings per day is suggested since milk is an excellent source of calcium and other nutrients. A serving is one cup or 8 ounces. Choose skim or 1% milk since the other milks have more fat and calories.


Controlling your intake of starches is a major part of this diet because many starches are processed and provide little nutrition. Choose your starches from foods with lots of fiber and little sugar.

Serving size is ½ cup of:

Kidney Beans Pinto Beans Lentils

Black-eyed Peas Chick Peas Soybeans

Sweet Potato Navy Beans

Cereals: – Serving size as printed on the box. Cereal should have 5 or more grams of fiber per serving. Some examples are:

Uncle Sam’s Cereal Oatmeal (old-fashioned) not instant

All-Bran Bran Buds

Fiber One Kashi

Breads: – Serving size is 1 slice. Eat only breads with 3 or more grams fiber per slice.

100% Whole Wheat Bread like Nature’s Own, Country Hearth, Pepperidge Farm, Ezekiel 4:9, Food for Life 7 Sprouted Grain, and others

100% Whole Wheat English Muffins

100% Whole Wheat Tortilla

100% Whole Wheat Pita Pocket


Fat should be unsaturated. A suggested serving per meal is 2 teaspoons. Avoid most fat-free products since many are higher in carbohydrates.

Canola Oil Olive Oil Peanut Oil

Liquid margarine Salad dressings Nuts

Olives Sunflower Seeds Mayonnaise, low fat


Avoid beverages with added sugar. Fruit juice is not allowed. Any artificial sweetener can be used. You can drink as much sugar free beverage as you want. Some examples are:

Water Unsweet Tea Crystal Lite Coffee

Diet Soda Club Soda Fruit

This site uses Akismet to reduce spam. Learn how your comment data is processed.