Control Diabetes and Prediabetes With Paleolithic Eating (Outline Version)
Copyright © 2013 by Steve Parker, M.D.
The ideas and suggestions in this document are provided as general educational information only and should not be construed as medical advice or care. All matters regarding your health require supervision by a personal physician of other appropriate health professional familiar with your current health status. Always consult your personal physician before making any dietary, medication, or exercise changes. Consult your dietitian before making dietary changes. The publisher and author disclaim any liability or warranties of any kind arising directly or indirectly from the use of this document. If any problems develop, always consult your personal physician. Only your physician can provide you medical advice.
- Nuts & seeds
- Condiments & oils
- 1–2 oz nuts (primarily) or seeds.
- Protein 3–8 oz per meal, or unlimited but consistent from day to day and meal to meal. Three meals daily. Fish at least twice weekly.
- Two servings of low-carb vegetables (serving = 7 oz or 200 g) plus 1 or 2 servings of fruits (serving size below), starchy vegetables (serving size below), or more low-carb vegetables (serving = 7 oz or 200 g).
- Condiments and oils as needed for flavor and cooking.
NUTS AND SEEDS
Focus on walnuts, pecans, macadamia, cashews, almonds.
Meat, fish/seafood, eggs, poultry, offal, and wild game. Bacon OK, but minimize it and other processed meats.
(Group A) Raw salad vegetables: lettuce, mushrooms, radishes, spinach, cucumber, tomato, scallions, parsley, jicama, arugula, kale, endive, radicchio, chard, sweet peppers, avocado, olives (pickled green or ripe black), pickles (dill or sour, not sweet or “bread and butter”), bok choy, escarole. Average digestible carbohydrate per 7 oz serving (200 g) is 5 g. The highest digestible carb counts are in scallions and jicama (8 g), and sweet peppers (7g).
(Group B) Solid or leafy vegetables, often cooked: artichoke hearts, broccoli, summer squash, zucchini, spaghetti squash, tomato, onion, cauliflower, eggplant, Brussels sprouts, asparagus, bamboo shoots, okra, sauerkraut (canned), collard greens, beet greens, turnips, turnip greens, mustard greens, kale, chard, daikon radish, celeriac, kohlrabi, rhubarb, bok choy. These average 8 g of digestible carbohydrate per 7 oz serving (200 g). Celeriac and onion are highest at 16 and 14 g, respectively. Weigh Group B veggies before cooking.
(Each serving has 7.5 grams of digestible carbohydrate.)
- apple, a third of medium-sized one (54 g)
- banana, one third (39 g)
- peach, one half of medium (75 g)
- strawberry halves, two thirds of a cup (75 g)
- blueberries, one half cup (75 g)
- raspberries, 1 cup (123 g)
- blackberries, 1 cup (144 g)
- cantaloupe, one half cup cubes (80 g)
- honeydew, 1 cup of cubes (85 g)
- date, medjool, one half date (12 g)
- orange, navel, one half (70 g)
- pear, a third of medium-sized one (60 g)
- pomegranate, one fourth of 4″ (10 cm) diameter fruit (70g)
- tangerine, one half (44 g)
- grapefruit, one half (61 g)
- cherries, sweet, raw, a third of a cup (45 g)
- grapes, a third of a cup (50 g)
- raisins, seedless, 20 (9 g)
- nectarine, medium, one half (70 g)
- mango, slices, a third of a cup (55 g)
- pineapple, raw chunks, a third of a cup (55g)
- lime/lemon juice, raw, 2 limes or lemons (88 g)
- watermelon, diced, two thirds of a cup (100 g)
- plantain, raw, 1 oz or 28 g
(Each serving has 7.5 grams of digestible carbohydrate.)
- potato, white, raw, flesh and skin, one fourth of medium potato (53 g)
- carrots, raw, strips or slices, three quarters of a cup (92 g)
- sweet potato, raw, a third of 5 inch-long (13 cm) tater (45 g)
- beets, canned, drained solids, three fourths of a cup slices (130 g)
- cassava, raw, 3/4 oz or 21 g)
- taro, raw, 1 oz or 28 g
- parsnip, raw, 2 oz or 60 g
- winter squash (e.g., acorn, butternut), raw, 1 cup of cubes (115 g)
CONDIMENTS AND OILS
Mustard, home-made vinaigrette, home-made mayo (olive oil and egg yolk), cilantro, parsley, basil, rosemary, thyme, etc. Salt (minimal), pepper, vinegar. Oils: extra virgin olive, flax, avocado.
If you take certain diabetes drugs, the Paleobetic Diet could put you at major risk for serious—even life-threatening—hypoglycemia (low blood sugar). Once again, consult your physician, certified diabetes educator, and dietitian regarding this and other issues before starting the diet.
Including scattered carbohydrates in condiments etc., this diet would total roughly 60 g of digestible carbohydrates daily.
Try to limit breakfast digestible carbs to 10 g; limit lunch and dinner carbs to 20 g each.
To determine carbohydrate content of foods, use the USDA National Nutrient Database for Standard Reference at http://ndb.nal.usda.gov.
You’ll need a kitchen scale.
To minimize effect on blood sugar, eat starchy veggies and fruits with meals that include a protein or nuts. Compared to raw carrots, cooked carrots have more effect on blood sugar. Fruits may have less adverse effect on blood sugar if eaten at lunch or dinner.
If you must have between-meal snacks, eat nuts/seeds, protein, or low-carb veggies.
Still hungry? Eat a protein food.
Larger or more active folks who feel deprived and don’t need to lose weight: eat more protein and/or increase other components by 25%.
Smaller or less active folks who aren’t losing excess weight or are gaining unwanted weight: eliminate fruits and starchy veggies, or reduce all components by 25%.
Having trouble losing excess weight? Minimize or eliminate fruits and starchy vegetables.
Compared with other common low-carb vegetables, onions and tomatoes may be more likely to spike your blood sugar.
Note: This diet is gluten-free!
Advanced dieters can focus on omega-6/omega-3 fatty acid ratio: eat less omega-6 and more omega-3.
Liquids: water, coffee, tea, maximum of 2 diet sodas per day if necessary.
Sweeteners: stevia, (honey has 6 g of carb per tsp or 5 ml, so best to avoid).
FORBIDDEN FOODS: Grains (e.g., corn, wheat, rice), dairy, legumes (peanuts, beans, peas, green beans), industrial vegetable or seed oils (soybean, corn, safflower, etc.), alcohol, refined sugars.
Click here (Print Documents) for a Daily Log and Shopping List that will help you adhere to the diet.
Update: August 27, 2015
A comprehensive version of the Paleobetic Diet is now available in paper book or ebook versions. Dr. Parker and his co-author wife provide one week of meal plans to get you started, plus additional special recipes. Meals are quick and easy to prepare with common ingredients. You’ll find detailed nutritional analysis of each meal, including carbohydrate grams.
All measurements in the book are given in both U.S. customary and metric units. Blood glucose values are provided as both mmol/l and mg/dl. Also included is information and advice on exercise, weight loss, all 12 classes of diabetes drugs, management of hypoglycemia, and recommended drug dose adjustments. All recipes are gluten-free.