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Hi There,

My name is Jedha, Nutritionist & Health Counsellor at Good Food Eating.

I am a nutrition researcher and my specialty is in the area of inflammation. I did my Masters thesis on the topic and since have become passionate about the power of an anti-inflammatory approach for almost everyone.

Did you know that diabetes is an inflammatory condition?

Many people don’t.

And if you have been trying to get your condition under control without much luck, it could be because you are not focusing on reducing inflammation. You’re probably just focusing on carbs, right?

While carbs are important, the quality of other foods is VERY important too.

That’s why I’ve put together this food list.

So it can help you work out what to eat to lower your blood and A1C and reduce inflammation as well.

What do you mean by inflammation?

High blood glucose increases the productions of inflammatory cytokines. Cytokines are cell-signaling molecules in the body that can over activate your immune system and this can cause diabetes, and increase symptoms as well.

For example, increased inflammation promotes dyslipidemia with increased VLDL and decreased HDL. So if you have problems with cholesterol then it could just be the increased inflammation.

Those inflammatory molecules act on the liver promoting insulin resistance.

And immune cells in the body called macrophages invade the pancreas and contribute to the destruction of the pancreatic beta cells.

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Trust me, I don’t blame you if you’re surprised. The more research I do in the area of inflammation, the more I discover how it is involved with many conditions, diabetes being just one of them.

So I want to emphasize the importance of following an anti-inflammatory diet as a strategy to improve your diabetes and reduce the risk of complications down the line.

It’s not just about reducing carbs; it’s so much more.

And this food list is a good place to start.

You’ll also be hearing from me via email with more tips and tricks to help you put this list into practice.

All the best,

Jedha

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In our Anti-Inflammatory Start Up Program, we've discovered that a 'real food' approach to eating has helped our clients and customers the most.

So we've put together this type 2 diabetes diet food list that will give you a great place to start !

Print it out and use it as a reference.

Type 2 Diabetes Diet Food List

PROTEINS

Every meal should contain a source of protein for energy production and to fuel the creation of new cells. Below is a list of good protein sources to choose from. Protein also helps to satisfy the appetite, keeping you fuller longer.

Lean Meats

Lean beef; veal, flank steak, extra lean mince, sirloin steak, chuck steak, lamb.

Pork

Lean cuts of pork; pork chops or loin.

Poultry

Chicken, turkey, duck, quail, goose.

Fish

Tuna, salmon, cod, trout, bass, flatfish, whitehead, mackerel, herring, eel, haddock, red snapper, trout, drum, walleye, sardines and so forth.

Seafood

Crab, lobster, prawns, shrimp, oysters, mussels, clams, scallops, abalone, crayfish.

Game Meats

Venison, wild boar, kangaroo, deer, pheasant, moose, wild turkey, alligator, emu, ostrich, elk, bison, turtle. Many people don’t eat these types of meats but you can eat them if you like them.

Organ Meats

Beef, pork, lamb, chicken livers. Beef, pork, lamb, chicken tongues, hearts, brains. Beef, pork, lamb, chicken marrow, kidneys. Many people don’t eat

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these types of meats either but you can eat them if you like them, and they are very good sources of vitamins and minerals.

Eggs

Chicken, duck, goose, quail.

Dairy Products

Cottage cheese, reduced salt cheddar, plain Greek yogurt.

CARBOHYDRATES

Vegetables

Vegetables are ALWAYS at the top of the list and you should be eating a minimum 5 serves a day.

One serve is equal to half a cup. So 2.5 cups of veggies is your daily aim. With diabetes, veggies need to be your predominant choice of carbohydrate. The great thing about that is they provide great nutritional value as they contain loads of vitamins, minerals, and other compounds that are beneficial to improving health. And they are anti-inflammatory too.

Vegetables to choose from

Celery, beets, tomatoes, bell peppers, carrots, onions, leeks, kohlrabi, green onions, eggplant, cauliflower, broccoli, asparagus, cucumber, cabbage, brussel sprouts, artichoke, okra, zucchini, turnip, yellow summer squash, parsnip, swiss chard, pumpkin, radish, snow peas, and so forth.

Green Leafy Vegetables

Lettuce, seaweeds, alfalfa, spinach, collard greens, kale, beet greens, mustard greens, dandelion, fennel, swiss chard, watercress, turnip greens, rocket, endive, bok choy, chicory, radicchio, chinese cabbage, silverbeet.

Try and get some green leafy veggies into your daily routine.

Your diet should consist of vegetables at every single meal. That’s one thing I see lacking a little bit in most people’s diet plan. Even if you can work on increasing vegetables, you will improve your insulin response and decrease inflammation.

There are so many different veggies to choose from so it’s time to start experimenting with adding more of them to your daily diet.

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Fresh vegetables are good but you can also buy frozen veggies or tinned but if buying tinned look at the ingredients and choose ones without sugar and with reduced salt if possible.

Fresh & Dried Herbs

Parsley, thyme, lavender, mint, basil, rosemary, chives, tarragon, oregano, sage, dill, bay leaves, coriander/cilantro, and so forth.

Spices and natural flavour enhancers

Ginger, garlic, cumin, turmeric, cinnamon, nutmeg, paprika, vanilla, cloves, chillies, stevia, garam masala, cajun, five spice, and so forth. Always check the labels when buying spice blends as some of them contain sugar and additives.

Whole grains

Brown rice, quinoa, buckwheat, whole oats.

Eat these only 1/2 cup per serving.

Pasta, rice and noodles

These can be overindulged in very easily so most people find it better to avoid them. But you can include in small portions.

Just 1/2 cup brown rice or pasta is one serve.

Two good diabetic friendly noodle options are:

• konjac noodles - these come in angel hair, fettucine and thin noodles and make a good substitute for pasta as well.

• and kelp noodles

Fruits

Stick to 1 small piece of fruit, as fruit does contain a lot of natural sugar.

Berries such as raspberries, strawberries, and blueberries can be eaten up to 1/2 cup at one serve.

Beans and Legumes

Adzuki beans, chickpeas, brown and red lentils, lima beans, borlotti beans, broad beans, fava beans, garbanzo, lima beans, navy beans, mung beans, and so forth.

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Beans and legumes are a source of protein but they also contain carbohydrates. That's why these are also best eaten only 1/2 cup at any one sitting.

Here is the net carbs for some of the beans (per 1/2 cup):

• Northern beans - 9 net carbs • Lima beans - 15 • Black beans - 17 • Chickpeas (Garbanzo) - 15 • Lentils - 9 • Light red kidney beans - 16 • Navy beans - 12 • Pinto beans - 8 • Small red beans - 7

This gives you an idea on which ones to choose if you want to eat a slightly bigger serving. Beans and legumes are great because they do contain LOADS of soluble fiber and this helps digestive function and lowering cholesterol too.

SUGAR

It is best to avoid all types of sugar as much as you possibly can.

Sugar Substitutes

Stevia - an herb from South American and comes in both powder and liquid form. Stevia is low GI, contains no calories and has been attributed in some studies to aiding the pancreas and improving digestion. Liquid extract is a better choice because it’s less processed.

Xylitol or Erythritol - promoted recently as a healthy sugar substitutes, the ‘tols’ are sugar alcohols. Not really sugar or alcohol but named that way. Sugar alcohols are naturally occurring in lots of fruits and veggies. They do cause diarrhoea, bloating, abdominal pain, gas and headaches in some people. Erythritol tends to be the more easily digested.

You can use these to sweeten things if necessary and they will not affect blood sugar.

FATS

Monounsaturated fats and in particular extra virgin olive oil also has some amazing anti-inflammatory properties. Monounsaturated fats also help lower cholesterol and have beneficial effects on blood glucose and A1C levels.

Foods to increase monounsaturated fats include:

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o Oils such as – olive, hazelnut, avocado, sesame, and almond oils.

o Avocado o Nuts – walnuts, macadamia nuts, hazelnuts, pecans, sunflower

seeds or butter, almonds, almond butter. o Fish - herring fish, cod liver oil, sardines, and cod fish

You also want to increase omega 3 fats. It would be great if you could take a cod liver oil or other fish oil supplement but if not include more of these foods.

• Tinned tuna • Tinned salmon • Tinned sardines or herring • Mackerel • Chia seeds • Walnuts

All these types of fish are quite cost effective if you buy them canned. Aim to eat at least one small tin per day at a meal or as a snack.

Try to include a serving of fish every day or every second day. Canned tuna, sardines, salmon, herring or mackerel.

Ways to add extra fat to your meals

• Drizzle olive oil over the top of meats and vegetables • Add nuts and seeds to salads

Include a serving of some kind of healthy fats with every single meal. Along with protein it helps to fill you up and stop you getting hungry.

Learn how to make fresh food fast and tasty.

Join the Good Food Eating Virtual Nutrition School

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SNACKS IDEAS

• Have a handful of nuts and seeds such as macadamia nuts, walnuts, hazelnuts, sunflower seeds, almonds, sesame seeds,

• A tablespoon of nut and seed butters such as tahini (sesame paste), almond butter, sunflower butter, natural peanut butter – the one made from 100% peanuts only

• Avocado – put it on anything or eat it plain • Berries such as raspberries, strawberries, blueberries – 1/2 cup • Plain or Greek yogurt only – no sweetened or flavored yogurts, serve

with some berries and a few nuts. Check out this recipe • Boiled eggs • Cottage cheese topped with 1/4 cup blueberries • Veggie sticks (like carrot, cucumber and celery) dipped in cottage

cheese, almond butter, hummus, lentil pate • Slices of cheese (reduced salt) • A piece of whole fruit such as apple or pear. Tip #1: Eat your fruit with

a handful of nuts and seeds such as almonds, pecans, hazelnuts, sunflower seeds. This makes it more satisfying and helps slow down the uptake of glucose into the bloodstream. Tip #2: Include 1/2 cup of Greek yogurt with your fruit or a tablespoon of tahini. These provide extra satisfaction and flavor too !

• Eat some canned tuna or salmon – eaten as is or on top of a few wholegrain crackers. Mix the tuna or salmon up with some mayonnaise or add some vinegar for extra tang.

• Slices of meatloaf with avocado, tomato, and lettuce on top are great. You can also do this with a meat patty.

• Any type of cold leftover meats make a good snack • Leftovers – always make a great snack when readily available so

always cook a big batch. • Soups & Stews – cooking up a big pot of soup or stew is a great way to

have something on hand when you feel hungry. Try this chicken soup.

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What to do next?

As you can see, the diet is based on eating loads of fresh natural foods and excludes ALL forms of processed foods and junk.

This might seem a little overwhelming but I can assure you it's not as overwhelming as it might seem.

Just start with one thing and go from there.

But I understand you might need some help and I’ve got the perfect thing for you.

Try our Food & Nutrition Masterclasses!

• Diabetes friendly recipes (most can be made in 20 minutes or less!)

• Cooking classes and tutorials

• Kitchen tips and tricks

• Time saving cheats

• Food inspiration

• Nutrition info

• PLUS personal support to help make eating easier for you