Shopping List for Diabetics

Download this Shopping List for Diabetics, created by the doctors and dietitians at the Pritikin Longevity Center in Miami. Since 1975, the renowned Pritikin Center has been helping people with diabetes launch new lifestyles that maximize health and minimize the need for pills and insulin. It's all about keeping blood sugar and A1C at normal levels, naturally.



Control Type 2 Diabetes, Shed Fat

Our Shopping List for Diabetics is based on the Pritikin Eating Plan, regarded worldwide as among the healthiest diets on earth. The Pritikin Program has been documented in more than 100 studies in peer-reviewed medical journals to prevent and control many of our nation’s leading killers – heart disease, high blood pressure, stroke, metabolic syndrome, and obesity as well as type 2 diabetes.

If you’ve recently been diagnosed with type 2 diabetes, pay special attention.  Research on newly diagnosed type 2 diabetics coming to the Pritikin Longevity Center illustrate how profoundly beneficial early intervention can be.  Scientists from UCLA followed 243 people in the early stages of diabetes (not yet on medications).  Within three weeks of coming to Pritikin, their fasting blood sugar (glucose) plummeted on average from 160 to 124.  Research has also found that the Pritikin Program reduces fasting insulin by 25 to 40%.

Shopping List for Diabetics – More Features

Here’s another big plus to our Shopping List for Diabetics. In addition to icons that are diabetes-focused like “sugar free,” this list uses icons like “low cholesterol” and “low sodium” because many people with diabetes are working to control not just diabetes but related conditions like high cholesterol levels and high blood pressure.  This list can help you identify those foods most advantageous in helping you reach your personal health goals.

our Healthy Shopping List for Diabetics also lists the top 10 things to put back on the shelf if you’re trying to:

Lose Weight
Lower Blood Pressure
Lower Cholesterol
Live long. Live well. Download our genuinely healthy Shopping List for Diabetics now.

source:https://www.pritikin.com

7 Day Clean Eating Menu for Diabetics

Even with dietary restrictions, it’s possible to eat a versatile and delicious range of foods. Diabetics don’t have to settle for a stale menu of the same old foods day in and day out.

The exact dietary advice you follow will depend on your blood glucose levels, activity levels and whether or not you take medication to manage diabetes. Generally, clean eating for diabetics involves not only consuming whole, clean ingredients, but also keeping the amount of carbohydrates you consume in check.



Carbohydrates are broken down by insulin in the body, a hormone that does not behave normally in diabetics. The amount of carbs you should have per meal is something you’ll need to work out with your doctor and/or nutritionist. The American Diabetes Association gives the rough guideline of 45-60 grams of carbohydrates per meal. The following 7 day clean eating menu for diabetics is based on this guideline.

DAY ONE

Breakfast: Apple Cinnamon Oatmeal
Carbs: 56 g
Oats release glucose slowly in the body, and cinnamon may lower fasting blood glucose levels.

Lunch: Spinach and Bean Burrito
Carbs: 50 g
Legumes are believed to improve blood sugar control!

Dinner: Three Cheese Ziti with Turkey
Carbs: 43
Dairy contains vitamins and minerals that can help increase insulin sensitivity.

DAY TWO

Breakfast: Apple Cinnamon Oatmeal (leftover from Day One)



Lunch: Wild Salmon Vegetable Salad with Lemon Miso Dressing
Carbs: 21 g
Very low in carbs, this salad gives you a healthy dose of omega-3’s from both salmon and olive oil. These fats help fight inflammation and protect your cells. Olive oil also improves insulin sensitivity.

Dinner: Spicy Three Bean Turkey Chili
Carbs: 41 g
Plenty of legumes, and plenty of leftovers!

MUST READ:  Love Affair With Sugar

DAY THREE

Breakfast: Pita Pocket Breakfast Sandwich
Carbs: 21 g
This very low-carb breakfast calls for both whole eggs and whites; egg whites have very little impact on your blood glucose levels.

Lunch: Spinach and Bean Burrito (using leftovers from Day One)

Dinner: Three Cheese Ziti with Turkey (leftover from Day One)

DAY FOUR

Breakfast: Chocolate Oatmeal with Egg Whites
Carbs: 38 g
This recipe combines diabetic-friendly oatmeal and egg whites with the surprise ingredient of cocoa powder.

Lunch: Spicy Three Bean Turkey Chili (leftover from Day Two)

Dinner: Orange Glazed Salmon with Wilted Kale with Brown Rice
Carbs: 33 g
This extremely low-carb fish recipe combines heart-healthy salmon with kale, a vegetable that can help improve blood glucose levels. Throw in ½ cup brown rice for a rounded meal.

A MUST READ: No Sugar Added Skinny Desserts

DAY FIVE

Breakfast: Individual Egg and Spinach Bowls
Carbs: 6 g
Extremely low in fat, calories and carbs, you can afford to eat two of these mostly-egg-white bowls.

Lunch: Three Cheese Ziti with Turkey (leftover from Days One and Three)

Dinner: Slow Cooker Chicken Pot Roast with Brown Rice
Carbs: 25 g
With a measly 2 grams of carbs to the pot roast, you can easily afford to throw in ½ cup of brown rice. This is low-carb comfort food at its finest.


DAY SIX

Breakfast: Oatmeal Blueberry Protein Pancakes
Carbs: 44
Oats. Protein. Pancakes. Enough said!

Lunch: Orange Glazed Salmon with Wilted Kale (leftover from Day Four)

Dinner: Spicy Three Bean Turkey Chili (leftover from Days Two and Four )

DAY SEVEN

Breakfast: Egg and Spinach Bowls (leftover from Day Five)

Lunch: Chickpea Cakes with Cabbage Salad
Carbs: 35 g
This salad gives you diabetic-friendly legumes and cholesterol-lowering cabbage for a tasty lunch.

Dinner: Slow Cooker Chicken Pot Roast (leftover from Day Five)

Snack Options:

Apple Slices and Peanut Butter – Protein will satisfy your hunger and make it easier to bypass extra carbs.
Low-Fat String Cheese – Low calorie, low-carb and so fun to eat.
Hard-Boiled Egg – Less than 5 grams of carbs.
1/3 cup Hummus with Vegetable Sticks – Pack in some protein and a plethora of phytonutrients and antioxidants from a rainbow of vegetables.
source:http://skinnyms.com/