Pillar One

Diet: Eating Right for Diabetes Reversal

Proper nutrition is the foundation of diabetes reversal. Learn how to nourish your body with foods that support healthy blood sugar levels and metabolic health.

Healthy foods

Key Dietary Principles

The right diet can be transformative for people with Type 2 diabetes. By focusing on whole, unprocessed foods and understanding how different nutrients affect blood sugar, you can take control of your health.

Our approach emphasizes foods with a low glycemic impact, adequate protein, healthy fats, and abundant fiber—all working together to stabilize blood sugar and support your body's natural healing processes.

Glycemic Index & Load

The glycemic index (GI) measures how quickly foods raise blood sugar. Low-GI foods (55 or below) cause gradual increases, while high-GI foods spike glucose rapidly.

Glycemic load (GL) considers both the GI and portion size, giving a more complete picture of a food's impact on blood sugar.

Macronutrient Balance

Carbohydrates: Focus on complex carbs from vegetables and whole grains

Protein: Include lean proteins at every meal for satiety and muscle health

Fats: Choose healthy fats from nuts, seeds, avocados, and olive oil

Fiber is Essential

Aim for 25-35 grams of fiber daily. Fiber slows glucose absorption, promotes healthy gut bacteria, and helps you feel full. Prioritize vegetables, legumes, nuts, and seeds.

Timing Matters

Eating at consistent times helps regulate blood sugar. Consider intermittent fasting or time-restricted eating after consulting with your healthcare provider.

Foods to Embrace

These nutrient-dense foods support healthy blood sugar levels and overall wellness

Leafy Greens
  • Spinach
  • Kale
  • Swiss chard
  • Collard greens
  • Arugula

Low in calories and carbs, high in vitamins and minerals

Non-Starchy Vegetables
  • Broccoli
  • Cauliflower
  • Zucchini
  • Bell peppers
  • Asparagus

High fiber, low glycemic impact, nutrient-rich

Healthy Fats
  • Avocados
  • Olive oil
  • Nuts and seeds
  • Fatty fish
  • Coconut oil

Supports satiety and stable blood sugar

Lean Proteins
  • Wild-caught fish
  • Organic poultry
  • Eggs
  • Legumes
  • Tofu

Essential for muscle health and blood sugar stability

Whole Grains (Limited)
  • Quinoa
  • Steel-cut oats
  • Brown rice
  • Barley
  • Buckwheat

Higher fiber than refined grains, moderate portions

Herbs & Spices
  • Cinnamon
  • Turmeric
  • Ginger
  • Garlic
  • Fenugreek

Anti-inflammatory properties, may help regulate blood sugar

Foods to Limit or Avoid

These foods can cause blood sugar spikes and hinder your progress

Refined Carbohydrates
  • White bread and pasta
  • White rice
  • Pastries and baked goods
  • Crackers and chips

Why avoid: Rapidly spike blood sugar with minimal nutritional value

Better choice: Choose whole grain alternatives in small portions

Sugary Foods & Drinks
  • Soda and juice
  • Candy and sweets
  • Sweetened coffee drinks
  • Energy drinks

Why avoid: Pure sugar causes immediate blood glucose spikes

Better choice: Water, herbal tea, or drinks sweetened with stevia

Processed Foods
  • Fast food
  • Frozen meals
  • Processed meats
  • Packaged snacks

Why avoid: Often high in hidden sugars, unhealthy fats, and sodium

Better choice: Prepare meals at home with whole ingredients

High-Sugar Fruits
  • Dried fruits
  • Fruit juice
  • Tropical fruits (in excess)
  • Canned fruits in syrup

Why avoid: Concentrated sugars without the fiber of whole fruits

Better choice: Berries, green apples, and citrus in moderation

Meal Planning Guidance

The Diabetes-Friendly Plate
50%

Non-Starchy Vegetables

Fill half your plate with leafy greens, broccoli, cauliflower, peppers, and other low-carb vegetables

25%

Lean Protein

A quarter of your plate should be protein: fish, chicken, tofu, legumes, or eggs

25%

Complex Carbohydrates

The remaining quarter can include whole grains, starchy vegetables, or legumes in moderate portions

Portion Control Tips

• Use smaller plates to naturally reduce portion sizes

• Measure servings until you can estimate accurately

• Eat slowly and mindfully, stopping when satisfied

• Avoid eating directly from packages

• Start meals with a glass of water or salad

Sample Meal Structure

Breakfast: Green smoothie or veggie omelet

Lunch: Large salad with protein and healthy fats

Dinner: Grilled fish with roasted vegetables

Snacks: Nuts, seeds, or vegetables with hummus

Featured Recipe

Try Our Green Smoothie

Our signature Green Smoothie is the perfect way to start your day with diabetes-friendly nutrition. Packed with leafy greens, healthy fats, and fiber to keep your blood sugar stable.

Get the Recipe
Green Smoothie

Medical Disclaimer

The dietary information on this page is for educational purposes only and is not intended as medical advice. Always consult with your healthcare provider or a registered dietitian before making significant changes to your diet, especially if you have diabetes or other health conditions. Individual nutritional needs vary, and what works for one person may not be appropriate for another.