Doctors Guide To Diabetes Diet

DOCTOR'S GUIDE TO
DIABETIC DIET
Ahmet Ergin, MD, CDCES, FACE, ECNU
Endocrinologist & Diabetes Specialist
This book is a practical guide to a healthy and comfortable Life. Welcome to
doctor’s guide to diabetic diet , your practical guide to living a healthy and
comfortable life despite having diabetes. This book is designed to help you
understand the power of food—how it can both harm and heal your body.
With this knowledge in hand, you'll be able to navigate through the complex
world of dietary choices with greater confidence.
Discover The Power of Food

Food is not just fuel for our bodies—it's a powerful medicine that can help
maintain blood glucose levels, reduce the risk of complications, and even
regain health. When you have diabetes, your diet becomes an essential tool in
managing your disease.
This book will tackle what to eat for breakfast, lunch, and dinner,
giving you a wealth of meal options to choose from. It's not about restrictive
dieting, but about understanding how different foods affect your diabetes
and learning to create balanced meals that satisfy your cravings and keep your
blood sugar stable.
With the guidance provided in this book, you can eat well and live
comfortably with diabetes. Let's embark on this journey together.
Ahmet Ergin, MD, CDCES, FACE, ECNU

Founder of SugarMD: A Diabetes Support Brand
Table of Contents
Understanding Macronutrients
Protein, Fats, and Carbohydrates Defined........................ 4
Reverse Diabetes
Foods to Embrace and Avoid......................................... 20
The Truth about Carbohydrates
There is more to Rice than Meets the Eye....................... 26
Breakfast Bests
Best Foods for Breakfast............................................... 34
Lavish Lunches........................................................... 40
Delicious Dinners....................................................... 46
Healthy Snacks........................................................... 52
Beverage Do’s and Don’ts.......................................... 58
Grocery Shopping List................................................ 62
CHAPTER 1
Understanding
Macronutrients
Protein, Fats, and
Carbohydrates Defined
CHAPTER 1: UNDERSTANDING MACRONUTRIENTS
Protein, Fats, and Carbohydrates Defined
“Why do some foods make my glucose levels skyrocket while others do not?”
“It seems like every time I eat carbs, my glucose levels increase significantly.”
“How do I know if a snack or meal will spike my glucose levels?”
These are the common questions and comments I receive from my patients
diagnosed with diabetes and ask themselves on a daily basis. While I
appreciate their frustrations and concerns, it is best to gain an understanding
of macronutrients – protein, fats, and carbohydrates, and how they impact
glucose levels. This will help you make better choices when planning daily
snacks and meals.
Protein
Protein contains amino acids, the building blocks of nutrition that help repair
and build muscle, bones, skin, and internal organs. In fact, many hormones
the body produces are made from protein, which also provides energy for
the body when ‘carbs’ are not available for fuel. Protein has a minimal effect
on our glucose levels and can take anywhere from three to four hours to be
digested, much slower than carbohydrates. Protein can still raise your blood
sugar levels but to a much lesser extent. Good protein choices include the
following:
• Chicken
• Fish
• Eggs
• Cheese
• Nuts and seeds.
Healthy Fat
Fat is not the enemy as long as it is a healthy fat. Our bodies need fat energy,
healthy skin, hair, and nails, to absorb nutrients into the cells so they can
function properly and protect our internal organs and body. When consumed
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DOCTOR’S GUIDE TO DIABETIC DIET
in modest amounts, it has a minimal impact on glucose levels; however, eating

TOO MUCH fat can lead to insulin resistance, leading to high glucose levels.
Like protein, fat does not break down into glucose and helps slow down the
digestive process, keeping you full longer. However, like protein, excess fat
eventually gets converted to glucose in the liver and creates fat accumulation
in the liver. This eventually leads to insulin resistance which leads to diabetes.
Good choices of healthy fats include the following:
• Avocado
• Olives and Extra-virgin olive oil (EVOO)
• Nuts – walnuts, cashews, pecans, peanuts.
• Seeds – ground flaxseed and/or chia seeds
Carbohydrates
Now, let’s get to the primary culprit rising blood sugar. Our bodies prefer to
function on carbohydrates, just like our cars need gasoline to run. In simple
terms, there are simple and complex carbohydrates. Unlike simple carbs that
cause a rapid spike, complex carbs release glucose into your bloodstream
more gradually. However, not all complex carbs are created equal. Take
potatoes, for example. I share valuable tips on my SugarMD YouTube
channel on how to enjoy potatoes without the dreaded blood sugar spike.
Don’t miss out on this fascinating insight – check it out now on SugarMD
YouTube channel! A low-carb diet is recommended for those with diabetes
with limited consumption of about 25% of daily caloric intake. For example,
that means consuming less than 120 grams of carbs in a 2,000 calories per day
eating plan. If you are older than 50, daily calories can be reduced to 1500.
Carbohydrates that are high in fiber, such as whole-grain bread, oats,
barley, buckwheat, and bulgur, are digested slowly. Other options include the
following:
• Beans and lentils
• Fresh fruit and berries (preferably organic)
• Nuts
• Acorn and butternut squash
• Cauliflower
• Hummus
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When you combine lean protein with healthy fats and fiber-rich carbohydrates,
you will promote stable glucose levels. A healthy meal with protein, fat, and
fiber does the following:
• Slows down the digestion of carbohydrates.
• Delays absorption of glucose into the bloodstream.
• Prevents spikes in glucose levels after eating a meal.
• Provides a steady supply of glucose throughout the day.
Eating healthy, well-balanced snacks and meals throughout the day

can help us maintain stable blood sugar levels that will prevent dangerous
fluctuations and help us feel more satisfied and energized. Being diabetic
does not mean enduring dull, boring, and restrictive diets; that is what this
guidebook is all about. If you’re interested in incorporating holistic diabetes
supplements into your diet, Sugarmds.com has a wide range of options for
you. Many of my patients find adding herbal supplements beneficial.
Understanding The Glycemic Index

When you have Type 2 diabetes, it is important to know which foods to eat
that will not cause a major spike in your blood sugar. This will help you create
meals that will keep your blood sugar in the normal range. The Glycemic
Index (GI) system ranks carbohydrates on a scale of 1 to 100 based on how
much the food will raise blood sugar. The best foods for you will have a lower
glycemic index (GI) rating compared to those with a higher rating that are
more likely to spike your blood sugar. Highly processed foods like cakes,
cookies, breads, and candy will have a high GI number, while whole grains,
fruits, and non-starchy vegetables will have a lower GI number. Protein and
fats are not included on this list because they have a minimal impact on blood
sugar levels.
When considering the impact of food on blood sugar, it’s important
to remember the concept of glycemic load. This takes into account both the
glycemic index and the portion size of a food. For instance, a small amount
of a high glycemic index food might not cause a spike in blood sugar if the
glycemic load is low. On the other hand, a large amount of a low glycemic
index food might lead to a spike in blood sugar if the glycemic load is high.
To put it into context, comparing a small portion of watermelon to a large
portion of blackberries, the blackberries may cause more spikes due to the
higher quantity consumed.
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The charts below will show the values divided into three categories of
low, medium, and high GI ratings. A food with a low GI rating will not spike
blood sugar as much as a food in the medium and high range as follows when
consumed in similar portions:
• Low GI: 55 or less
• Medium GI: 56 to 69
• High GI: 70 to 100
Based on data from the American Diabetes Association, the following

charts will show the foods for each category. Keep in mind that the ripeness
of fruits, processing, etc., can change the GI of each food below. I personally
recommend sticking with foods that have a GI of 40 or less.
Low-GI Foods (55 or less)

Foods GI
Apple 36
Banana 51
Barley 28
Carrots, boiled 39
Chickpeas 28
Chocolate 40
Dates 42
Kidney beans 24
Lentils 32
Mango 51
Orange 43
Peaches, canned 43
Plantain 55
Rice noodles 53
Rolled oats 55
Skim milk 37
Soya beans 16
Soy milk 34
Sweet corn 52
Taro, boiled 53
Vegetable soup 48
Whole milk 39
Yogurt, fruit 41
8
Medium-GI Foods - DO NOT EAT (56 to 69)

Foods GI
Brown rice, boiled 68
Couscous 65
French fries 63
Millet porridge 67
Muesli 57
Low-GI Foods (55 or less)

Foods GI
Pineapple 59
Popcorn 65
Potato chips 56
Pumpkin, boiled 64
Soda, non-diet 59
Sweet potato, boiled 63
Wheat flake biscuits cereal 69
Wheat roti 62
High-GI Foods- RUN AWAY (70 to 100)

Foods GI
Cornflakes 81
Instant oatmeal 79
Potato, boiled 78
Potatoes, instant mashed 87
Rice milk 86
Rice porridge 78
Rice crackers 87
Unleavened wheat bread 70
Watermelon 76
White rice, boiled 73
White bread (wheat) 75
Whole wheat bread 74
9
Understanding the GI index will help you manage your glucose levels,
especially when planning your meals. Other health benefits include the
following:
• When you focus on low GI foods, you will naturally eat more fresh
fruits, vegetables, whole grains, and legumes as opposed to highly
processed foods.
• You will become more aware of your carbohydrate choices without
having to severely limit your intake, making your eating plans more
sustainable in the long run.
• You will not have to rely on regimented portion control or calorie
counting as much when eating low-GI foods. Keep the portion size
in mind!
Do NOT Ignore Protein And Healthy Fats

While the Glycemic Index is helpful in knowing which carbohydrates increase
blood sugar, it is also vital to know how much food is consumed, the value of
protein and fats, and how other meal components affect blood sugar. Even a
low-GI apple can raise blood sugar if eaten alone. Protein and healthy fat in
almond or peanut butter reduce apple metabolism and blood sugar rise.
Glycemic Index Versus Glycemic Load

Let’s cover this topic more in detail due to its importance. The Glycemic
Index is based on eating 50 grams of a specific food, while the Glycemic
Load (GL) is based on eating a standard serving size of a specific food. You
would think that a food with a low GI would also have a low GL, but that is
not always the case. Like the Glycemic Index, the Glycemic Load values can
be divided into three categories:
• Low GL: 10 or less
• Medium GL: 11 to 19
• High GL: 20 or more
You will learn that some foods, such as apples and oranges, fall under
both the glycemic index and glycemic load, while cereals such as cornflakes or
Cheerios and boiled potatoes have a high GL and GI. Another example is the
fruit, dates, which are low on the glycemic index but have a high glycemic load.
10
The same is true for bananas. Another good example is whole-grain spaghetti
versus spaghetti made from white flour. Both are low on the glycemic index,
but whole-grain spaghetti ranks 14 on glycemic load, whereas spaghetti made
from white flour is considered high at 20.
Take a look at the Glycemic Load chart of common foods based on
the Linus Pauling Institute at Oregon State University:
Glycemic Load Chart For Familiar Foods

Low-GL Foods (10 or less)
Foods GI
Apple 6
Carrots, boiled 1
Cashews 2
Kidney beans 8
Lentils, dried and boiled 7
Orange 5
Peanuts 1
Pear 4
Skim milk 4
Watermelon 8
Medium-GL Foods- (11 to 19)

Foods GI
Ripe Banana 13
Pearled barely, boiled 11
Puffed rice cake 17
Spaghetti, whole wheat 14
11
High-GL Foods (20 or more)

Foods GI
Brown rice 20
Cornflakes 20
Dates 25
Potato, boiled 25
Spaghetti 20
White Rice 35
What Does All Of This Mean?

Carbohydrate intake is the most important factor that influences blood
sugar after eating a meal. Therefore, meal planning and knowing how your
body reacts to certain foods is key. This can be determined using a glucose
monitoring system or testing your blood sugar two hours after a meal. Use the
SugarMD app to find low-GI foods and track your meals and blood sugars.
Referencing these charts can be helpful in controlling your blood sugar when
planning meals.
For a Quick Start

The American Diabetes Association provides a stress-free way to plan your
portions without measuring, calculating, or counting calories. You can create
healthy meals that will help manage your blood sugar with a healthy balance
of protein, vegetables, and carbohydrates.
4
Water or
3 Carbohydrate 0-Calorie
Foods Drink
1 Nonstarchy
Vegetables
2 Protein
Foods
12
Step 1: Fill half of your plate with non-starchy vegetables.

Step 2: Add a protein source to one-quarter of your plate.
Step 3: Add a carbohydrate source to the other quarter of your plate.
Step 4: Enjoy water or a zero-calorie beverage.
The dinner plate method will help you learn how to portion plates
quickly and easily. For example, a dinner plate should have one-quarter of a
plate with protein/meat, 1-2 quarters filled with salad, and one-quarter with
low glycemic index grains such as carrots, bulgur, or shirataki rice. You can
skip the grain part altogether if that’s causing difficulty keeping blood sugar
under control. This will help take the guesswork out of meal planning.
Check out the types of foods listed below so you can be on your way to eating
good to feel great.
Choose Non-Starchy Vegetables

When you fill half your plate with non-starchy vegetables, they will keep
you feeling full for longer and provide great-tasting nutrients that your body
needs without as many calories and carbs. Non-starchy vegetables include
broccoli, carrots, cauliflower, etc. Choose fresh or frozen, but if you use
canned vegetables, look for those that read “NO SALT” on the label. Frozen
and canned vegetables in sauces are higher in both salt and fat. If you use
canned vegetables with sodium, at least rinse them in water and drain them
before cooking to reduce the amount of salt left on the vegetables.
A serving of vegetables is:
• ½ cup of cooked vegetables
• 1 cup of raw vegetables
Protein
Protein is very important to include in your meals. Here are the options:
Plant-based proteins - Plant-based protein foods provide quality protein,
healthy fats, and fiber. They vary in how much fat and carbohydrate they
contain, so make sure to read labels.
• Beans such as black, kidney, and pinto
• Hummus and falafel
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• Lentils such as brown, green, or yellow

• Peas such as black-eyed or split peas
• Edamame
• Soy nuts
• Nuts and spreads like almond butter, cashew butter, or peanut
butter
• Tempeh, tofu
Fish and Seafood – include fish twice a week:

• Fish high in omega-3 fatty acids like Albacore tuna, herring,
mackerel, rainbow trout, sardines, and salmon
• Other fish include catfish, cod, flounder, haddock, halibut, and
orange roughy.
• Shellfish, including clams, crab, lobster, scallops, shrimp, and
oysters.
Poultry - Choose poultry without the skin for less saturated fat and cholesterol,
such as turkey, chicken, or Cornish hens.
Cheese and eggs – such as reduced-fat cheese or regular cheese in small
amounts, cottage cheese or whole eggs.
Game Meats – such as Buffalo, ostrich, rabbit, venison, dove, duck, goose,
or pheasant (without the skin)
Beef, Pork, Veal, and Lamb – limit your intake of red meat as it is often
higher in saturated fat. Organic and grass-fed animal meat will have a lot less
saturated fat. Choose grass-fed organic as much as possible. Processed or
Deli meats like bacon, ham, and hot dogs are high in sodium and saturated
fats. Select choice grades of beef trimmed of fat, including chuck, rib, rump
roast, round, sirloin, cubed, flank, porterhouse, T-bone steak, or tenderloin.
Other protein options:
• Lamb: chop, leg, or roast
• Veal: loin chop or roast
• Pork: Canadian bacon, center loin chop, ham or tenderloin
14
Fats
Fat is not the enemy – focus on eating healthy fats that will help lower
cholesterol and protect your heart. Healthy fats include olive oil, avocadoes,
nuts, freshly ground nut butter, and fish.
Avoid Trans Fats - Trans fats are produced when liquid oil is made into
solid fat—a process called hydrogenation. Like saturated fat, trans fat can be
damaging to blood cholesterol levels. It is more harmful than saturated fat,
and for a heart-healthy diet, you want to eat as little trans fat as possible by
avoiding foods that contain it.
Fruits To Eat And Fruits To Avoid

Are you wondering about fruit? Choosing the right fruit is critical for
preventing any blood sugar spikes. While fruit is considered a healthy food, it
can have a huge impact on blood sugar, so it is important to choose the right
fruits to keep your blood sugar levels in check.
Here are a few ideas to help with menu planning:
Citrus Fruits
Citrus fruits are versatile and easy to add to meals. Add
lemon and lime to seafood, sauces, or glasses of iced tea.
Make their own fruit water by adding citrus slices to a
pitcher of water and store in the refrigerator for a
refreshing beverage.
Berries
Berries are tasty raw. A person might also make a compote
to spoon into oatmeal or meat dishes. Put whole, fresh, or
frozen berries into a saucepan with a tablespoon or two
of water. Cook this on medium or low heat until the
berries have broken down into a thick sauce.
One serving = ½ cup
15
Apples
Apples are a popular fruit. They are delicious raw for a
snack or dessert. Pairing sliced apples with peanut butter
or a piece of cheese can make a simple fruit feel like a
treat. The added protein and fat make for a healthy,
filling snack.
Avocados
Avocados are high in fat, but they contain
monounsaturated fat, the type that is beneficial for the
body. Slice them or mash them and mix in herbs and
vegetables to make a dip, such as guacamole. Add the
juice of a lime or lemon for a boost of citrus.
Fruits To AVOID
Here are the fruits to avoid or enjoy in moderation:
Bananas vs. Green Bananas

Bananas have a high GI score, which means they can
raise your blood sugar quickly. However, you can still
enjoy them in moderation. One way to do this is by
eating a small banana along with nuts like almonds,
pistachios, and walnuts. Another option is mixing
bananas with curd, which makes a tasty and filling snack
that won’t cause big blood sugar spikes.
The ripeness of a fruit makes a big difference in its GI value. For example,
the greener the banana, the less the GI; the riper the banana, the more the GI.
So same banana can change its GI and can go from not spiking blood sugar
at all to spiking a lot in a matter of waiting on the counter.
16
Lychees
Diabetics should stay away from lychees due to their
high sugar content and high glycemic index (GI). These
sweet fruits, often used as a sweetener in desserts and
cocktails, contain a staggering 29 grams of sugar per
serving. This can cause a significant spike in blood
glucose levels, making it important for individuals with
diabetes to avoid consuming lychees.
Mango
Even though mangoes are delicious, diabetics should
avoid them. A single serving of mangoes contains 14
grams of sugar, which can lead to a rapid increase in
blood sugar levels for individuals with diabetes.
Therefore, it is important to either avoid mangoes
altogether or consume them in moderation.
Watermelon
It can be challenging to strike a balance with watermelon.
Although it is a popular choice during summer with its
high-water content and lycopene, which helps in
reducing the risk of cancer and heart disease, it’s
important to consume it in moderation. Watermelon has
a high GI, so eating more than a few pieces at a time is
not recommended.
Pineapple
Approach pineapple with caution due to its high sugar
and carbohydrate content. With approximately 46 grams
of sugar and 96 grams of carbs in a single pineapple, it’s
important to consume this fruit in limited portions.
Pineapples offer anti-viral and anti-inflammatory
properties, so it’s best to eat them in small amounts as
part of a healthy diet.
17
Fresh Fruit Vs. Dried Fruit

Fruit is an important part of a healthy diet with its vitamins, minerals, and
fiber. However, the drying process causes the fruit to lose water mass and
volume, making the sugars and nutrients more concentrated. As a result,
dried fruits contain more calories and sugar than fresh fruit. However, it does
not mean they are less healthy for people with diabetes. Let’s keep it simple:
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19
CHAPTER 2
Reverse Diabetes
Foods to Embrace
and Avoid
20
CHAPTER 2: REVERSE DIABETES
Foods to Embrace and Avoid
The 4 Strategies To Reverse Diabetes:
Lose Weight
Excess body fat affects how the body produces and uses insulin. By losing
just 5-10 % of your body weight, you can have less need for medications if
you take them, reduce the risk of health complications, and improve blood
sugar levels. A lot of my patients simply remain in remission by following a
good diet and taking SugarMD supplements.
Fast, Fast, Fast, intermittently

Intermittent fasting has been found to be a promising approach to manage
diabetes for individuals who do not require multiple insulin injections or are at
a high risk of taking medications such as sulfonylureas. This method involves
restricting food intake for certain periods and then consuming regular meals
during the remaining hours of the day. The benefits of intermittent fasting
are vast, but the most notable is the improvement in blood sugar levels.
Research suggests that fasting can enhance insulin sensitivity, reduce
blood glucose levels, lower inflammatory markers, and boost metabolism.
For individuals struggling with diabetes management, intermittent fasting
can be an excellent strategy to incorporate into their daily routine. However,
it is crucial to consult a healthcare professional before embarking on any
dietary changes to ensure that this method is suitable for individual needs.
For information on Safe intermittent fasting for diabetics, go to SugarMD
YouTube channel and search.
Find a Way to Move

If you are not currently exercising, start by walking daily or riding a stationary
or traditional bike. I have sitting exercise videos on SugarMD YouTube
channel for those who have back or knee problems. Initially, you should
check your blood sugar before, during, and after exercise. Keep a snack with
you in case your blood sugar drops.
21
Eat Nutrient-Dense Food

Eating foods that are rich in nutrients will help you manage your diabetes, lose
and maintain a healthy weight, boost your immune system and overall health,
and help you stay strong from all your workouts. This book is all about that.
Managing your carbohydrate intake is key to managing diabetes,
meaning consuming no more than 30 grams of carbs per meal for women and
up to 45 grams of carbs for men. The amount of carbs also depends on your
activity level and lifestyle. If you want to be on the low side of carbohydrate
intake, aim for 25% of your total calories. However, if you exercise daily, or
at least three hours per week, you can increase your carb intake to 30-40% of
your total calories. This is true for both men and women.
Foods To Embrace And Incorporate

Embracing nutrient-dense foods daily can help you make healthier choices for
managing and reversing diabetes. First and foremost, avoid highly processed
foods as they are often loaded with calories and very few nutrients.
Think about adding the following foods to your weekly meals:
Avocados
Avocados are fatty, but their
monounsaturated fat promotes brain
and blood health. Avocados are rich in
potassium, Omega-3 essential fatty acids,
and oleic acids (OEA), which can lower
blood pressure and increase cognition,
which is vital for brain health.
Dark Leafy Greens

Dark, leafy greens like kale, spinach, Romaine lettuce, and Arugula make a
delicious salad rich in vitamins, minerals, various bioactive compounds, and
antioxidants.
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CHAPTER 2: REVERSE DIABETES
Foods to Embrace and Avoid
Berries
Antioxidants in berries defend the body against poisons, chemicals, and
pollution. Blueberries include chemicals, including polyphenols, that can pass
the blood-brain barrier, providing neuroprotection. Blueberries have many
benefits, including improved brain health and mood. They are also important
for relaxing the endothelium (artery lining) to enhance blood flow (particularly
for women with low estrogen and high blood pressure)
Cage Free Eggs
Eggs include nutritious protein and lipids and might keep you full longer.
Antioxidants, lutein, and zeaxanthin in egg yolks can prevent retinal
degeneration and cataracts. Eggs are versatile, cheap, and tasty.
Fatty Fish
Wild-caught salmon or sardines are among the best choices for fatty fish,
providing protein, vitamins, minerals, and essential fatty acids (Omega 3’s).
Foods To Avoid- ALWAYS

Avoiding certain foods and beverages will help you manage and even reverse
diabetes. It can also reduce your risk of complications in managing your
diabetes.
Baked Goods - such as cakes, cookies, and pies found in the bakery section
are often loaded with sugar, preservatives, and additives. They can spike your
blood sugar quickly.
Sweetened Beverages – soft drinks, energy drinks, lemonade, fruit punch,
and flavored coffee drinks provide empty calories and no nutrients.
Saturated Fats – increase the risk of heart disease and elevate cholesterol
levels. This includes high-fat non-grass fed meats (most meat you buy in the
supermarket), dairy products, palm and coconut oil, and skin from poultry.
Alcohol – Limit your intake to 1-2 drinks at most, or it will interfere with
the liver’s ability to release glucose, and it can interfere with certain diabetes
medications.
Highly Processed Foods - include refined grains and foods loaded with
high fructose corn syrup, unhealthy fats, salt, additives, and preservatives.
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Beware Of Hidden Carbs In Daily Foods

Hidden carbohydrates are those carbs underestimated in foods, and many
products labeled “zero-carb” have carbohydrates in them. Food manufacturers
often leave out the exact amount of carbs in their products or round up to
make it appear that their products have fewer carbs. We sometimes simply
assume they should not have carbs because they are not sweet. Ketchup,
balsamic vinegar, and BBQ sauce are all high in carbohydrates. Pesto, salsa, and
mustard are low in carbs, but you still need to consider how they contribute
to your daily limit.
We all know high-carb foods like sugar-sweetened beverages, bread,
and potatoes, but if you look at a heavy cream label, they list a serving size
of one tablespoon with 0 carbs. However, if you have a cup of heavy cream,
the carbohydrate content jumps to over 6 grams, meaning it can be easy to
go over your carbohydrate content rather quickly. Another good example are
ketchup and sauces and dressings that can add up carbs quickly.
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CHAPTER 3
The Truth about
Carbohydrates
There is more to Rice
than Meets the Eye
CHAPTER 3: THE TRUTH ABOUT CARBOHYDRATES
There is more to Rice than Meets the Eye
Contrary to popular belief, carbohydrates are not always the enemy. It is just
that when we hear the word ‘carbohydrates,’ we often equate them with sugar,
but not all carbs are equal. Carbohydrates include healthy fiber and starches,
which are found in many nutrient-dense foods that can be part of a healthy
diabetes eating plan. The key is to choose whole, unprocessed carbohydrates
that will provide energy for the body that will help you exercise daily and
burn off those carbohydrates.
One carbohydrate exchange equals 15 grams of
carbohydrate.
Below is an exchange list that will help you plan meals with the flexibility to
mix and match your choices for carbohydrates and remain within your budget
of carbohydrates for each meal. For example, if you have a goal of 45 grams
of carbohydrates per meal, you can eat three exchanges of carbohydrates at
each meal.
Let’s put this into practice:
Let’s say you felt like having some rice with your lunch.
1/3 cup of rice = One exchange
A goal of 45 grams of carbohydrates for a meal, then you can eat 1
cup of rice or three exchanges of carbohydrate. Some people will
have a goal of 30 gr or less per meal.
3 exchanges x 15 grams of carbohydrate per exchange = 45 grams
of carbohydrate
There Is More To Rice Than Meets The Eye

Here are some varieties of rice that have a lesser glycemic index when
compared to white rice. This means they take more time to digest and release
sugars into the bloodstream slowly.
Visit
https://sugarmds.com/diabetic-rice-alternatives-rice-substitutes-for-
diabetics/ for more information.
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Shirataki Rice
Shirataki rice is a dish that is popular in many
parts of Asia. Due to its low carbohydrate and
low-calorie characteristics, it is becoming
increasingly popular around the world. It also
contains a significant amount of glucomannan
fiber. the health benefits of glucomannan fiber
present in konjac rice, which has been shown to
lower blood glucose levels, cholesterol levels, and
blood pressure. It may also be beneficial to your
intestinal health, and the Glycemic Index (GI) is
equal to zero.
Parish Rice
Parish rice is another alternative with lower GI
index than regular rice and is perfect for someone
with diabetes or anyone with health concerns but
can’t give up the taste, including those in athletic
training who want to feel better about what they
are eating.
Pearl Barley
The main benefit of pearl barley for people with
type 2 diabetes is that one cup (cooked) provides
6 grams of fiber and about 21% of the daily
recommended value with 44 grams of carbo-
hydrates.
Farro
Farro is whole-grain wheat with a chewy texture
and nutty flavor that is similar to barley. The
Glycemic index of Farro is 45 and is a nutritious
supplement to the diets of vegans and vegetarians
due to its high protein content, which makes it a
significant source of protein. Farro provides
important nutrients such as amino acids, minerals,
vitamins, and phytochemicals.
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Quinoa
Quinoa is a healthier grain for people living with
di-abetes and those at risk of developing the
condition. This whole grain is rich in vitamins
and minerals. Other whole grains that are good
for people living with diabetes include brown rice
and steel-cut oats. Both are one-third cup in
portion size.
Cauliflower Rice
The significant difference in calories and carbs
compared to brown rice makes cauliflower rice an
excellent choice for those managing diabetes.
Moreover, cauliflower rice is rich in fiber, which is
essential for maintaining a healthy diges-tive
system.
Alternative to White Rice Glycemic Index (Boiled)

Shirataki rice 0
Cauliflower rice 0-15
Pearl Barley 28
Parish rice 41
Red rice 42-45
Black rice 42-45
Wild rice 45
Quinoa 53
Brown rice 50-53
Whole grain basmati rice 50-52
Steamed brown rice 50
29
Simply Counting Carbohydrates

The following servings each contain about 15 grams of carbohydrates.
Each serving counts as ONE CARB PORTION.
Milk Group
• 1 cup of low-fat milk
• 1 cup of coconut milk
• 1 cup of buttermilk
• 2/3 cup of plain Greek yogurt
Starch Group (measured after cooking)

• 1 cup = 8 fluid ounces
• One slice of whole-grain bread (weighing 1 ounce)
• 1/4 of a large bagel
• 1/2 hamburger bun, hot-dog bun, pita bread, English muffin
• 1/3 cup rice, pasta, millet, couscous, quiona
• 1/2 cup beans (pinto, kidney, garbanzo, lentils)
• 1/2 cup starchy vegetable (potato, corn, peas, sweet potato, yam)
• 1/2 cup oatmeal, kasha, grits, bulgur
• One small tortilla (flour or corn, 6-inch size)
• Six saltine crackers
• Three graham cracker squares
• Three cups popcorn
Fruit Group
• One small apple, orange, peach, pear, or nectarine (1/2 if large
fruit)
• One small banana (1/2 of an average banana)
• 1/2 grapefruit
• 1/2 cup unsweetened applesauce
30
• 3/4 cup fresh pineapple chunks, blueberries, or blackberries, 17

grapes
• Three prunes
• 1 ¼ cups strawberries or watermelon
• 1 cup of cantaloupe, honeydew, or papaya
• One large kiwi
• Two tablespoons of raisins
• 1/2 cup orange juice, apple juice, or grapefruit juice
Non-Starchy Vegetables
The following non-starchy vegetables contain about only 5 grams of
carbohydrate per 1/2 cup cooked or 1 cup raw: Artichokes, asparagus,
green beans, beets, broccoli, brussels sprouts, cabbage, carrots, cauliflower,
eggplant, greens, kohlrabi, leeks, okra, onions, pea pods, peppers, spinach,
summer squash, tomato, tomato sauce, turnips, and zucchini.
Meats, Proteins, and Fats

The following meats, protein foods, and fats contain little or no carbohydrates:
Please note: Proteins spike blood sugar in a 1 to 5 ratio meaning that
50 grams of protein can raise blood sugar as much as 10 grams of carbs
meaning 100 grams of steak dinner can raise blood sugar 20 grams of carbs
as long as you do not have other carbs with your steak, etc.
• Meat
• Chicken
• Butter
• Fish
• Tuna
• Cheese
• Cottage cheese
• Tofu
• Eggs
• Nuts
31
Carb Free Foods

These foods have no carbs but can make insulin resistance worse if
consumed excessively, except olive oil and avocado oil.
• Oil
• Mayonnaise
• Avocado
• Cream Cheese
• Seeds
• Olives
• Sour Cream
The following foods are insignificant sources of calories and carbohydrates:

• Water
• Coffee
• Tea
• Lettuce
• Broth
• Salsa
• Garlic
Now, let’s get into some meal ideas, starting with Breakfast Bests in
Chapter 4…
32
33
CHAPTER 4
Breakfast Bests
Best Foods for Breakfast
CHAPTER 4: BREAKFAST BESTS
Some of the best foods for breakfast can be delicious, nutritious, and
satisfying, but they often contain quite a few carbohydrates. When you have
diabetes, you must manage how many carbohydrates you consume each meal.
When it comes to breakfast, or any meal, for that matter, think protein, fiber,
and healthy fats.
Skipping breakfast can lead to blood sugar spikes which can cause
problems later in the day. But if you’re short on time, there are quick and
easy options to help you start your day off right. Grabbing a cheese stick,
boiling an egg, or opting for Greek yogurt are all great low-carb options to
keep sugar levels under control. It might seem like a small thing, but a healthy
breakfast will help you stay focused and energized throughout the day. Take
the time to make sure you’re starting off on the right foot.
Here are some excellent breakfast ideas:
Asparagus Omelet with Sun-Dried Tomatoes

• Create an omelet with your favorite
vegetables, such as asparagus, onions,
mushrooms, bell peppers, or spinach.
• Whisk together one whole egg and
enough egg whites to equal ¾ cup.
Season with pepper.
• Add feta cheese for richness and sun-
dried tomatoes for flavor.
• Cook asparagus and onions in olive
oil on medium heat in a small skillet;
season with pepper and add sun-dried tomatoes.
• Pour the egg mixture into the skillet, lift the edges to cook thoroughly,
sprinkle with feta, and fold over the edges.
• Top with cherry tomato halves or substitute salsa for topping.
35
Superfood Breakfast Bowl

• Start your day with a nutrient-packed
breakfast bowl.
• Enjoy the immune-boosting benefits of
pumpkin seeds packed with zinc and
magnesium.
• Make it your own by adding coconut
flakes for healthy fats, iron, Vitamin E,
and dietary fiber.
• Finish by topping with walnuts and spices before pouring on some warm,
low-fat milk or unsweetened almond/coconut milk.
Berries with Greek Yogurt

• Greek yogurt and organic berries make
a quick and easy breakfast.
• Dairy products can help lower blood
sugar levels and im-prove control.
• The probiotics in Greek yogurt help
break down sugars.
• This dish is relatively low in calories, but
nuts can be added for extra healthy fats
without increasing the carb content significantly.
• Top yogurt with berries and sprinkle with nuts, if desired.
Sliced Avocado on Whole-Grain

Toast
Avocadoes are loaded with healthy fiber
and monounsaturated fatty acids that help
prevent blood sugar from rising after a meal.
Choose whole-grain bread for toasting and
top the sliced avocadoes with a cooked egg
or diced tomatoes. .
36
Chia Seed Pudding

• Overnight chia seed pudding can be
prepared in advance for a nutritious
breakfast.
• Suitable for people with diabetes as chia
seeds are high in fiber and omega-3 fatty
acids, yet low in blood sugar-raising
carbohydrates.
• The rate at which food moves through
your gut is slowed by the presence of
chia seeds.
• Preparation requires a mason jar, one cup of milk, vanilla extract, and
chia seeds. Shake to combine and refrigerate overnight.
• Optional toppings such as unsweetened coconut shreds and cocoa nibs
add flavor, while sugar-free sweetener like monk fruit provides sweetness.
Good Old-Fashioned Oatmeal

• Choose steel-cut or rolled oats when
it comes to oatmeal for best health
benefits.
• Avoid processed and pre-packaged
flavored oatmeal, as they are loaded
with sugar.
• Oats reduce blood sugar levels due to
their high fiber content, specifically
beta-glucan.
• Peptide YY is released from oats in the gut, promoting fullness.
• Jazz up oatmeal with cinnamon, nuts, seeds, berries, or plain Greek
yogurt for a nutritious and tasty breakfast
• When making oatmeal, a good ratio to use is one cup water with ½ cup
of oats.
37
Super Green Smoothie

• Preparing a tasty and nutritional low-
carb smoothie in a blender using
avocado, flaxseed, and raw super greens
such as kale, spinach, or arugula is a
great way to start the day.
• Chlorella, blue-green algae, alfalfa can
be added for an extra boost of nutrients.
• Half a banana provides 3 grams of fiber
and a natural sweetener to the smoothie.
• Kefir adds probiotics and flavor, while cherry juice concentrate adds more
flavor.
• Half an avocado will make it creamy with healthy fats and adding plant-
based protein will help keep you full longer.
• Ice, water, or coconut milk can be used to blend everything together.
Grape-Nuts
• Wheat kernels have their outer layer
removed during milling, creating fiber
and nutrient-rich pellets with a low
glycemic load.
• Enjoy with plain Greek yogurt or milk,
adding cinnamon or berries for extra
flavor.
• One ounce of Grape-Nuts equals 92
calories
• Alternatives include chopped almonds, sunflower seeds, and hazelnuts
roasted in the oven until crunchy and toasted brown.
38
Cottage Cheese
• Cottage cheese is an excellent choice
for diabetics, with beneficial effects on
reducing insulin resistance.
• Adding fruits and nuts to cottage cheese
provides a good source of protein and
healthy fats.
• Toppings such as fresh strawberries,
blueberries and small apples are
recommended for a balanced flavor.
• Walnuts or almonds can be added as a crunchy topping. Green onions
with olive oil and pepper make for an additional tasty topping choice.
Make Your Own Frittata

• A frittata can be made using turkey,
chicken, beef, pork sausage or plant-
based/vegetarian sausage and fresh
vegetables like broccoli, asparagus,
mushrooms, onions, and peppers.
• Heat olive oil in a medium-sized skillet
and add desired vegetables; cook for 3-5
minutes until cooked through.
• Whisk together an egg and egg whites;
pour over vegetables and cook until egg
mixture is cooked through.
When it is time for lunch, check out the next chapter for some lavish
lunches…
39
CHAPTER 5
Lavish Lunches
CHAPTER 5: LAVISH LUNCHES
• Build your lunch around a lean protein source (chicken breast, shrimp,
fish, tuna, beans, or tofu)
• Add plenty of non-starchy vegetables (broccoli, cauliflower, dark leafy
greens, green beans, or zucchini)
• Brown rice, quinoa, or other whole grain (opt for whole grain carbs over
refined carbs whenever possible)
• Add a healthy fat (avocado or nuts)
Take a look at these ten lunch ideas that will allow you to improvise to
make a quick lunch to enjoy at home or pack up for on the go.
Build a Salad with a Lemon Vinaigrette

Keep ingredients on hand so you can whip
up a quick salad any day of the week. This
lemon vinaigrette dressing can be made
ahead of time, and you don’t have to
worry about what is in it like you do bottle
dressings.
For the Dressing:
Whisk together apple cider vinegar, the
juice of a lemon, Dijon mustard, pepper,
onion powder, garlic powder, Italian herbs,
and a shallot, chopped. Stir well and drizzle
in olive oil until the desired consistency.
For the Salad
Choose your favorite lettuce – chopped and place in a bowl. Add some
Arugula, a slice of red onion chopped, a handful of chopped pecans, cherry
tomatoes, hard-boiled eggs, and some sliced olives or avocado. Top with
grilled chicken breast or chunks of cooked salmon. Drizzle vinaigrette
overall and enjoy.
41
Whole-Grain Sandwich
It is possible to have a sandwich when you
have diabetes as long as you use whole-
grain bread with roughly 30 grams or less
of carbohydrates per serving.
Here are some suggestions for making a healthy
sandwich:
• Avoid ketchup, butter, and mayonnaise,
and choose mustard instead.
• Top your bread with a couple of slices
of turkey or chicken breast (do NOT use deli meats)
• Add a slice of Swiss or low-fat mozzarella cheese.
• Add a few slices of tomato and lettuce.
Build a Soup with Beans

If you enjoy soup, you can make a big pot
with beans, which provide fiber to help
lower cholesterol and are good for the
heart. Choose from the following beans:
• Kidney
• Navy
• Pinto
• Black, white, or red beans
Antioxidants, vitamins, and minerals in these superfoods benefit your

health, including diabetes. Easy bean soup. Rinse and soak your beans in cold
water for at least six hours or overnight. Buy pre-cooked beans. Cook onion,
celery, and carrots in olive oil with pepper in a big pot. One can of diced
tomatoes, veggie broth, and a bay leaf. Boil, then simmer for 30 minutes. Add
two handfuls of spinach and simmer.
42
Whole-Grain Pasta with

Vegetables and Lean Protein
If you stick with whole-grain noodles, you
can enjoy a cup of pasta that has about 40
grams of carbohydrates. Shirataki noodles
have 0 carbs! Add some lean protein,
such as grilled chicken, beans, or lentils.
Toss the pasta with some non-starchy
vegetables such as tomatoes, mushrooms,
broccoli, green onions, or spinach; the
more, the better.
Vegetable Pizza
Look for a pizza crust made with
cauliflower to reduce the carbohydrate
count, or you can make your own. Then
think of vegetables for toppings. If you
go to a pizza place for lunch, you can
order a variety of vegetables to top your
pizza, such as bell peppers, red onions,
spinach, arugula, cherry tomatoes, garlic,
or artichokes. Add grilled chicken instead
of pepperoni. It is like having a salad on
top of a whole-grain crust.
Hard-boiled Eggs with

Asparagus
Keep hard-boiled eggs in the refrigerator
to create a quick meal. Cook asparagus in
a skillet with a tablespoon of extra-virgin
olive oil seasoned with pepper and garlic
powder. Toast some walnuts or pecans in
a skillet for added flavor. Enjoy with some
hummus on the side, cherry tomatoes, or
red peppers.
43
Stir Fry over Brown Rice, Even

Better; Miracle/Shirataki Rice
• You can whip up your own stir-fry
at home using leftovers from dinner
the night before. Add some fresh
vegetables and toss together with olive
oil, herbs, and spices.
• Look for whole grains, brown rice, or
quinoa to serve it all together in a bowl.
Cornstarch, sugar-laden sauces, and
breaded and fried meats are quite common
in takeout restaurants, so beware of those hidden carbohydrates.
• Add 2/3 cup of cooked low-carb rice of choice to a bowl. Top it with
plenty of cooked vegetables like broccoli, peppers, onions, carrots, celery,
or whatever vegetables you have on hand. Then add about 4 ounces of
beans, chicken, or tofu. Toss with a tablespoon of low-sodium teriyaki or
soy sauce.
Think Sushi
Start with 2/3 cup of shirataki rice and
top with leftover salmon or tuna. You can
use canned tuna or salmon, even crab; just
make sure you choose one packed in water
and low in sodium. Add sliced cucumbers,
shredded carrots, roasted seaweed, and
a few slices of avocado or edamame.
Drizzle a tablespoon of low-sodium soy
sauce and sprinkle with sesame seeds and
chopped green onions.
Optional Chipotle Dressing
Mix together a cup of low-fat plain Greek yogurt, a chipotle pepper –
chopped, two teaspoons of chipotle sauce, a small handful of fresh cilantro
– chopped, and the juice of half a lime Mix well and drizzle over the top of
your Sushi creation.
44
Whole-Grain Sandwich Wrap

Spread the tortilla or pita with a
tablespoon of pesto or hummus. Then add
a few slices of grilled chicken, lean protein
of your choice, or cooked black beans.
Add shredded carrots, bell pepper slices,
sliced cucumbers, lettuce, and tomatoes.
Top with a few slices of avocado. Lunch
is served.
Bean Burrito Bowl

Burrito bowls are delicious and make for
a quick lunch. A great place to get a Bean
Burrito Bowl is at Chipotle, where you
can choose brown rice or no rice, black
beans, grilled chicken, salsa, lettuce, and
guacamole.
You can make your own at home. Add
about 4 ounces of lean protein such as
chicken, lean ground turkey meat or tuna.
Add your favorite non-starchy vegetables,
such as broccoli, lettuce, and salsa. Top it all with a few slices of avocado,
roasted chickpeas, a dollop of plain Greek yogurt, and the juice of a lime,
then sprinkle some fresh parsley or cilantro on top.
Let’s cook some delicious dinners in the next chapter…
45
CHAPTER 6
Delicious Dinners
CHAPTER 6: DELICIOUS DINNERS
Here are ten delicious dinner ideas that won’t raise blood sugar and the
whole family will enjoy:
Stir-Fry
• A stir-fry dinner is a quick and easy
meal to prepare.
• Protein options for the meal include
chicken, beef, or tofu.
• Packed with nutritional value, vegetables
such as broccoli, pea pods, mushrooms,
cabbage, onions, carrots, spinach, and
bean sprouts can be added to the stir-
fry.
• Extra flavor can be brought with garlic, fresh ginger, lime juice or low-
sodium soy sauce.
• Topping it off with chopped nuts adds a crunchy texture.
Taco Tuesday with Lentils

• Cook a nutritious taco with green
lentils, vegetable broth, yellow onions,
tomatoes, garlic, green chiles, lime and
cilantro.
• Season to perfection using cayenne
pepper, paprika, chili powder or cumin.
• Lentils are packed with protein, fiber,
magnesium, and iron.
• Fill whole-grain soft tacos with the
lentil mixture and bake in the oven.
• Complete your dish with some slices of avocado for added healthy fats.
47
Summer Broccoli Salad

• Enjoy a hearty and high-fiber salad
when it’s hot outside without having to
cook.
• Salad contains broccoli florets, carrot
slices, cucumbers, artichoke hearts, red
onion, olives and sun-dried tomatoes.
• Dressing made from Greek yogurt
instead of mayonnaise for a heart-
healthy meal.
• For dressing: whisk together Greek yogurt, lemon zest and juice, garlic
clove and extra-virgin olive oil; season with pepper.
Nut-Crusted Salmon
• Rinse and pat dry the salmon before
seasoning it with salt and pepper and
placing it on a lined baking sheet.
• In a small bowl, combine garlic, olive
oil, mustard, lemon juice, and honey to
create the topping mix.
• Spread ¾ of the mixture onto the
salmon and add your favorite nuts to the
remaining mixture.
• Spoon the nut mix over the top of the salmon and press lightly into place
using a spoon.
• Bake in preheated oven for 15-20 minutes until flaky. Allow to rest for 5
minutes before serving.
48
Healthier General Tso’s Chicken

• Preparation for General Tso’s chicken
requires chunks of boneless, skinless
chicken breasts tossed with cornstarch
and freshly ground black pepper.
• In a separate bowl, mix together
ketchup, hoisin sauce, rice wine vinegar,
raw cane sugar, and soy sauce.
• Heat a wok or large skillet over medium
heat and add peanut oil.
• Add chicken to the heated oil and cook until cooked through.
• Mix in toasted sesame seeds, dried chiles, and chopped green onions
(scallions).
• Serve over shirataki rice.
Turkey Burger Lettuce Wraps

• These burgers use lettuce leaves in
place of buns to increase vegetable
consumption.
• Ground turkey is seasoned with pepper,
sage, and onion powder for flavor.
• Toppings include pickled cucumber
slices, tomatoes, or red peppers.
• Greek yogurt-based salad dressing can
be added for a delicious finish.
49
Lemon-Garlic Haddock
• Keep garlic and lemons stocked for an
easy fish dinner.
• Eating fish with Omega-3 helps reduce
the risk of diabetes-related diseases.
• Baking white fish with garlic, lemon
juice, lemon zest, olive oil, and pepper is
a quick meal option.
Chopped Salad with Honey Lime Dressing

• This Mexican-inspired salad is loaded
with fresh vegetables such as romaine
lettuce, red onions, bell peppers,
tomatoes, and jicama.
• Add black beans for added protein
and fiber or grill low-sodium seasoned
chicken breasts for added flavor.
• Cook some corn on the cob and slice
chunks off after cooling.
• Toast garlic powder-seasoned whole-
grain flour tortillas to make homemade tortilla chips.
• Make a zesty salad dressing with lime juice, apple cider vinegar, honey
and extra-virgin olive oil.
50
Greek Lemon Chicken Skewers with Tzatziki Sauce

• Prepare a Greek-inspired meal with
chicken skewers and tzatziki sauce in
just under an hour.
• Make the tzatziki sauce by stirring
together plain Greek yogurt, diced
English cucumbers, extra-virgin olive
oil, lemon juice, garlic powder pinch,
chopped dill, and freshly ground black
pepper.
• Whisk together plain Greek yogurt with
the zest and juice of a lemon, oregano,
garlic powder, and cayenne pepper for the chicken skewers.
• Cut chicken breasts into strips or large chunks then thread them onto the
skewers. Brush with olive oil and grill for about 5 minutes on each side.
• Serve with the tzatziki sauce on the side.
Turkey Zucchini Lasagna

• Traditional lasagna has high levels
of carbohydrates, saturated fat, and
calories, but zucchini and ground turkey
can be used to make a more nutritious
version.
• Zucchini is used in place of traditional
lasagna noodles.
• The ground turkey is mixed with diced
tomatoes and Italian seasoning.
• Low-fat mozzarella and Parmesan are sprinkled on top for flavor.
• Bake in a 350-degree oven for 35-40 minutes.
When it’s time for a snack, take a look at these options in the next
chapter…
51
CHAPTER 7
Healthy Snacks
CHAPTER 7: HEALTHY SNACKS
Hummus With Fresh Vegetables

• Add a can of drained chickpeas, extra-
virgin olive oil, one clove of garlic, fresh
lemon juice, a pinch of ground cayenne
pepper, and freshly ground black pepper in
a blender or food processor.
• Blend well and enjoy with fresh carrots, red
pepper slices, and celery for dipping.
• Top with roasted cherry tomatoes for a
delicious snack.
BLT With Avocado Slices

• Cook two turkey bacon slices.
• Place bacon in a Romaine lettuce leaf and
top with two sliced tomatoes and ¼ of an
avocado sliced.
• Wrap up and enjoy.
Homemade Trail Mix

• Mix together 1 cup each of cashew nuts,
whole almonds, pecans, dried cherries and
chopped dried prunes.
• Mix well.
• Portion out 1/3 of a cup for your snack
and save the rest for another day.
53
Pineapple Smoothie
• Combine half a fresh orange and pineapple
chunks with plain Greek yogurt.
• Blend in a food processor or blender,
dropping in ice cubes until you achieve the
desired consistency.
• Serve immediately.
• Serving size 4 ounces!
Nutty Greek Yogurt

• Enjoy a plain Greek yogurt container
topped with chopped walnuts and
blueberries.
• Make sure you add your own fruit – do not
purchase fruit-based yogurt.
Turkey-Olive Roll-Ups
• Take a slice of roasted turkey breast.
• Add two olives – pitted and two baby
carrots.
• Roll up and dip in hummus or mustard for
a quick snack.
54
Roasted Almonds with an Apple

• Place slivered almonds on a cookie sheet
and roast in the oven at 375 degrees for 10-
15 minutes or until golden brown.
• Enjoy a handful with a crisp apple.
• Store the remaining almonds in an airtight
container for snacks or sprinkling on a
salad.
Almond Butter with an Apple

• Look for stores that allow you to grind your
own almonds to make fresh almond butter.
• Enjoy with apple slices.
Cottage Cheese with Blueberries

Enjoy ½ cup of cottage cheese with some
fresh blueberries for a quick snack.
55
Roasted Eggplant Dip

• Preheat oven to 400 degrees.
• Poke two large eggplants with a fork on all
sides and bake for 30 minutes or until soft.
• Remove from the oven and cool until you
can touch them.
• Cut the eggplants in half and scoop out the
inside with a spoon, discarding the skin.
• In a food processor, pulse for 1 minute.
• Add ½ cup of tahini paste, two cloves of garlic, juice of 2 lemons, a little
water, extra-virgin olive oil, and pepper to taste.
• Serve with whole-grain baked pita chips.
In the next chapter, you will find Beverages Do’s and Don’ts…
56
57
CHAPTER 8
Beverage
Do’s and Don’ts
CHAPTER 8: BEVERAGE DO’S AND DON’TS
Here are the Do’s and Don’ts with Beverages:
DO Drink Water, Water, Water

Water is necessary for every process in the body and has a neutral effect on
blood sugar. Our bodies need water to stay hydrated, which will help regulate
blood sugar, and since water dilutes our blood, it lowers blood sugar levels.
You can keep an eye on your hydration by checking the color of your urine,
which should be light yellow. Men should aim for about 16 cups of water
per day, while women should aim for 12 cups. Jazz it up by adding freshly
squeezed lemon or lime juice.
DO NOT Drink Low-Fat Or Skim Milk

Drinking low-fat or skim milk is not a good beverage option. Keep in mind
that it counts toward your total carbohydrate intake for a snack or meal.
DON’T Drink Soft Drinks Or Sugar-Sweetened Teas

Drinking soft drinks is bad for your health in so many ways that science cannot
even begin to state ALL the consequences to your health. For starters, sugar-
sweetened soft drinks are absorbed into your bloodstream much too quickly,
causing a spike in blood glucose levels. Soft Drinks and sugar-sweetened
beverages are OFF the table.
DON’T Drink Diet Drinks

Artificial sweeteners used in diet drinks, as you will see in my "The Ultimate
Diabetes Book," may prevent you from associating sweetness with calorie
intake. Sugar receptor overstimulation can cause taste buds to desensitize,
making less strongly sweet foods less enticing. Vegetables that aren't sweet at
all, for example, can become less appealing. Another problem with 'diet' soft
drinks is that they increase appetite. Why? The brain recognizes that you have
received something tasty, but your stomach asks, "Where is it?" This is why
many people report feeling hungry after drinking a diet soft drink.
59
DO Drink Vegetable Juice

Instead of fruit juice, opt for a small portion of vegetable juice like tomato,
for example. Make sure it is 100% tomato juice without any added salt or
sugar to reap the health benefits. As always, it is best to eat whole fruits and
vegetables rather than drink them.
DO Drink Coffee And Tea, If Desired

In moderation, drinking UNSWEETENED coffee and tea is fine. Sometimes,
caffeine in coffee spikes blood sugar. Also, keep in mind that any creamer or
milk must be counted as part of your carbohydrate intake. Instead of adding
sugar to tea, try adding fresh lemon juice or try green tea. If you must add a
sweetener to your coffee, look for Monk fruit sweetener.
DO Exercise But SKIP The Sports Drinks

Sports drinks are heavy in carbohydrates, so avoid them when exercising.
Endurance athletes that train hard use sports beverages to replenish nutrition,
salt, and electrolytes. Hydrating before, during, and after exercise with water
is sufficient.
DON’T Drink Energy Drinks

Energy drinks often contain caffeine, sugar, and other additives that you don’t
need. They can increase blood pressure, cause heart rhythm disturbances,
and disrupt sleep. For example, Red Bull contains 75 mg of caffeine and 26
grams of sugar.
Print out the Grocery Shopping List for easy meal planning…
60
Grocery Shopping List

Fruits Macadamia nuts Meat
Strawberries-every time Pumpkin seeds
100% grass-fed beef
Blackberries-every time Sunflower seeds or lamb
Blueberries-every time Walnuts
Apples-every time Legumes- every
Whole Grains time
Apricots-during season
Bulgur-every time
Avocado-every time Beans
Barley-sometimes
Bananas- choose unripe Chickpeas
Pumpernickel bread -
Pears-sometimes sometimes. Lentils
Peaches-during season Whole-grain pasta-
Oranges--sometimes rarely Peas
Dates- occasionally Shirataki rice- often Peanuts
Figs- occasionally
Seafood-every Dairy-every time
Vegetables- time Eggs
every time Clams
Cheese
Broccoli Crabmeat
Plain Greek yogurt
Brussels sprouts Mackerel
Cauliflower Shrimp
Carrots Salmon
Cucumbers Trout
Kale Tuna Whole, single-
Onions Sardines ingredient foods are
Potatoes Oysters the key!
Spinach
Sweet potatoes-rarely Cold pressed extra- I am hoping this book
Tomatoes (fresh and virgin olive oil Herbs, helped you! Please
Pomi) and spices
follow us on YouTube
Turnips
Poultry at SugarMD channel
Nuts And Seed Chicken-chicken breast and sugarmds.com.
or ground
Almonds-every time
Cashew nuts Turkey- ground or
Hazelnuts sliced
62
As a leading endocrinologist, Dr. Ahmet Ergin is more
than just a medical professional who prescribes
medications to his diabetic patients. With a passion
for diabetes care and a belief in holistic medical care,
he understands that there is more to the solution than
just a simple prescription. Having treated thousands
of patients over the years, Dr. Ergin prioritizes patient
education as an essential component of diabetes
care. However, he also considers the science behind
ancient herbs, which have been undervalued in
today’s “pharma-focused” world. Dr. Ergin believes in
the concept of food as medicine, and his perspective
is strikingly different from that of traditional medicine.
His conviction in the power of natural remedies makes
him a trailblazer in the medical community and a
beacon of hope for those struggling with diabetes.
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Doctors Guide To Diabetes Diet

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Doctors Guide To Diabetes Diet

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DOCTOR'S GUIDE TO

Discover The Power of Food

Ahmet Ergin, MD, CDCES, FACE, ECNU

in modest amounts, it has a minimal impact on glucose levels; however, eating

Eating healthy, well-balanced snacks and meals throughout the day

Understanding The Glycemic Index

Based on data from the American Diabetes Association, the following

Low-GI Foods (55 or less)

Medium-GI Foods - DO NOT EAT (56 to 69)

Low-GI Foods (55 or less)

High-GI Foods- RUN AWAY (70 to 100)

Do NOT Ignore Protein And Healthy Fats

Glycemic Index Versus Glycemic Load

Glycemic Load Chart For Familiar Foods

Medium-GL Foods- (11 to 19)

High-GL Foods (20 or more)

What Does All Of This Mean?

For a Quick Start

Step 1: Fill half of your plate with non-starchy vegetables.

Choose Non-Starchy Vegetables

• Lentils such as brown, green, or yellow

Fish and Seafood – include fish twice a week:

Fruits To Eat And Fruits To Avoid

Bananas vs. Green Bananas

Fresh Fruit Vs. Dried Fruit

The 4 Strategies To Reverse Diabetes:

Fast, Fast, Fast, intermittently

Find a Way to Move

Eat Nutrient-Dense Food

Foods To Embrace And Incorporate

Think about adding the following foods to your weekly meals:

Dark Leafy Greens

Foods To Avoid- ALWAYS

Beware Of Hidden Carbs In Daily Foods

There Is More To Rice Than Meets The Eye

Alternative to White Rice Glycemic Index (Boiled)

Simply Counting Carbohydrates

Starch Group (measured after cooking)

• 3/4 cup fresh pineapple chunks, blueberries, or blackberries, 17

Meats, Proteins, and Fats

Carb Free Foods

The following foods are insignificant sources of calories and carbohydrates:

Asparagus Omelet with Sun-Dried Tomatoes

Superfood Breakfast Bowl

Berries with Greek Yogurt

Sliced Avocado on Whole-Grain

Chia Seed Pudding

Good Old-Fashioned Oatmeal

Super Green Smoothie

Make Your Own Frittata

Build a Salad with a Lemon Vinaigrette

Build a Soup with Beans

Antioxidants, vitamins, and minerals in these superfoods benefit your

Whole-Grain Pasta with

Hard-boiled Eggs with

Stir Fry over Brown Rice, Even

Whole-Grain Sandwich Wrap

Bean Burrito Bowl

Let’s cook some delicious dinners in the next chapter…