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Q: I have diabetes. What can I do now ? A: Follow the core recommendations
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Core Recommendations

Find Your Energy Balance Point

Energy depends on body mass and metabolism. Use the linked chart to find your ideal weight. If you don't use the metric system, find your height along the right hand side and pick a weight somewhere in the "normal" range. At the top read your ideal weight in pounds.

Next, make an appointment with a nutritionist, describe your normal daily activities and tell them your weight goal, then ask this question:

At my ideal weight how many calories would I burn in a day ?

This is your energy balance point. It is the number of calories you need from food or drink every day.

Divide Your Calories Evenly Throughout the Day

For a diabetic it is important to avoid stressing the body with glycemic loads. The worst thing you can do is take in all your calories at one meal. By distributing your calories over 3 to 6 meals, it is unlikely you will ever feel hungry and you will place the least amount of stress on the pancreas.

Example: Balance point = 1800 calories

eat 2 meals @ 900 calories per meal
eat 3 meals @ 600 calories per meal
eat 4 meals @ 450 calories per meal
eat 5 meals @ 360 calories per meal
eat 6 meals @ 300 calories per meal

Restrict Carbohydrate and Alcohol, Not Fat

Insulin causes excess carbohydrate to be deposited as fat. The body creates insulin as a natural response to glycemic loads. Therefore, if you want to reduce the insulin response, you must reduce the glycemic load. One way to do this is to restrict carbohydrate. The Color My Data meal-planner restricts carbohydrate to 45% of calories.

Example: Balance point = 1800 calories

1800 calories x 45% = 810 calories
810 calories / 4 grams/calorie = 202.5 grams of carbohydrate
202.5 grams / 3 meals = 67.5 grams of carbohydrate per meal

Prefer Foods Naturally High in Fiber

Fiber is not absorbed into the blood stream. As a general rule, foods high in fiber tend to have a low glycemic index and foods low in fiber tend to have a high glycemic index. Thus, increasing fiber lessens the glycemic load and by consequence, the insulin response. The Color My Data meal-planner requires at least 15% of the carbohydrate by weight be fiber. Use the Color My Data Logo to Color Your Carbohydrates.

Example: 200 gram carbohydrate restriction

200 grams x 15% = 30 grams fiber minimum per day
30 grams minimum per day / 3 meals = 10 grams minimum per meal

Get Vitamins and Minerals From Food, Not Supplements

As a general rule, natural sources of foods high in fiber also score well for vitamins, minerals, macronutrients and antioxidants. High fiber diets therefore tend to be nutrient rich and low in sodium and cholesterol and thus benefit the heart. If you use supplements, there can be no assurance that you will be getting the macronutrients and antioxidants that may be the real source of the health benefits of these foods.

Get Enough Protein

The macronutrients carbohydrate, alcohol, fat and protein total 100% of energy from food. If you restrict the percentage of calories from carbohydrate and alcohol, the percentage of calories from fat and protein must go up. Fat has 9 calories per gram. Protein only 4 has calories per gram. If you hold calories constant while increasing the ratio of fat to protein, mathematically, the weight must go down. Translation: more fat means smaller, less satisfying portion sizes. The Color My Data meal-planner requires at least 20% of calories be from protein leaving approximately 35% of calories from fat.

Since protein tends to curb appetite, guaranteeing a minimum level of protein helps control appetite and keep fat calories down. It also requires the sources of protein be lean.

Example: 1800 calorie balance point

1800 calories x 20% = 360 calories from protein
360 calories / 4 grams/calorie = 90 grams minimum of protein
90 grams minimum protein daily / 3 meals = 30 grams minimum protein per meal

Example: hamburger - 80% lean vs 95% lean

Hamburger that is 80% lean may cause you to reach the 600 calorie limit on a meal before you can get 30 g protein. Also, you may have to cut down the size of your burger to stay within 600 calories leaving you feeling unsatisfied.
On the other hand, hamburger that is 95% lean allows a larger portion size where you get 30 g or more of protein without exceeding the 600 calorie limit on your meal. It also reduces potentially unhealthy saturated fat.

Restrict Portions of Low-Fiber (orange, red) Foods

Pastries, Cakes, Cookies, Candies, Muffins, Croissants, Ice Cream, Dairy Desserts, Plain Bread, French Bread

The ingredients in these foods such as flour and sugar raise the glycemic load. Butter and cream use up a lot of the calorie budget leaving insufficient calories for healthier choices. Some bran muffins and multi-grain breads have added fiber and may be OK in moderation (e.g. half a muffin or one slice of bread per DAY).

Whole Grains

Many whole grains are touted for being high in fiber. This is misleading. The higher ranking whole grains such as pearl barley are neutral (yellow) but the lower ranking grains such as rice (red) can be problematic.

Other Fruits

Melons, grapes and dried fruit are low-fiber foods. They may also may contain some beneficial nutrients. Eat sparingly.