The answer to this question depends on where you are in the process of reversing your type 2 diabetes.
Here at Barton Publishing we offer a three-phase plan called the Diabetes Solution Kit to help you on your way to reversing type 2 diabetes. You can do this primarily through diet, accompanied by physical activity and natural supplements.
Let’s start with those who are just beginning Phase One of our plan. In this phase, we recommend drastically reducing your carbohydrate intake to just 20 grams of low glycemic carbs per day. This is a short-term phase with the goal of jump-starting your reversal.
The cells of a type 2 diabetic are loaded with sugar rendering them insulin resistant. By dramatically reducing your carb intake for a few weeks, you will purge your cells of sugar enabling them to receive sugar from your bloodstream again. This will lower your blood sugar levels and set you on the path to normal levels.
In Phase One, you’ll want to limit your carbs at breakfast to about four or five grams. Some of the best options for doing this include: eggs, cheese, bacon, ham, breakfast sausage, steak, and a wide variety of low carb vegetables. Adding any combination of tomatoes, greens, basil, onions, mushrooms, and peppers to eggs can create a delicious omelet or breakfast medley.
One additional tip in Phase One that is huge: avoid any and all sweetened drinks! Coffee or teas are fine, but without any kind of sweetener. Artificial sweeteners and sugar substitutes—even though some claim no carbs and no calories—do impact your blood sugar significantly. The same goes for any kind of juice during this first Phase.
You’ll know when your cells have been purged of sugar by testing your fasting blood glucose level and obtaining normal readings of 99 mg/dl or less. We recommend that you engage in this program under the supervision of your doctor. If you are already on type 2 diabetes medications, your doctor will most likely take you off your meds once you reach normal blood sugar levels.
In Phase Two of our program, you begin adding back many of your favorite carbs into your diet. You do this while continuing to monitor your blood sugar levels to ensure that you are maintaining normal readings. In particular, the fasting blood sugar level is most telling.
In this second Phase, your options for breakfast include everything listed in Phase One, plus additional tasty delights. In Phase Two try introducing: cereals based on oats, barley and bran. You really have to be careful with cereals because the more processed they are, the more sugar they usually contain.
Also introduce: breads with whole grains, stone-ground flour, or sourdough. For breakfast, this opens up choices like toast, and whole grain bagels and English muffins. You can also add all other fruits and vegetables that you might normally eat for breakfast. Grapefruit, oranges, and all types of berries are especially good.
For breakfast try unsweetened yogurt mixed with your favorite berries, or cottage cheese with peach slices. Or how about a whole grain English muffin with peanut butter and unsweetened jam?
Juices and other sweetened drinks will often be a person’s downfall. If you watch everything else, but drink sweetened beverages, those alone may prevent your diabetes reversal and spike your blood sugar levels.
Every person is unique—not only in our likes and dislikes, but also in how various carbs impact our blood sugar. Get to know your body’s reaction to all the various carbs. Create a broad and varied list of all the foods that you can eat and focus on these. (this list of the worst fruits for type 2 diabetics will help you get started) Bon appetit!