Simple Remedies | Diabetes Plan for Meals

Here is a very detailed plan for managing diabetes with meals

Optimal Lunch Foods for Diabetes

Large salad with goat cheese, chicken, or fish (dressings without sugar)
Uncooked, steamed, or lightly stir-fried vegetables with chicken, turkey, or fish
Lentil soups (to be consumed in rotation)

Optimal Dinner Foods for Diabetes

The ideal dinner for diabetes is vegetables with meat or fish. First, fill the plate with uncooked, steamed, or lightly stir-fried vegetables. Next, add proteins such as fish, poultry, turkey, lamb, organic game meats, or beef. Pasta, bread, rice and other starches should be taken in minimal amounts (just for taste) or preferably not at all. I ask my patients with diabetes never to allow bread to appear on the table (for them) before vegetables and animal proteins. In my experience, de-diabetization plans with only vegetarian diets generally yield poor results. Prudent intake of cheeses and creams can be included in the meal plan two to three times a week.

Water As a Snack

My preferred mid-morning and mid-afternoon snack is water. This may seem odd to some readers who may suffer from sharp hypoglycemic episodes caused by diabetes drugs. Indeed, in the early stages, diabetics may need other snack options given below. However, once the metabolic status is stabilized with the complete program outlined here, the water snack will make sense for many people.

Individuals with mid-afternoon fatigue often report dramatic benefits with the intake of four to six ounces of Dr. Ali’s breakfast shake (prepared in the morning and carried to work). Another option is one-fourth to one-third cup of berries (blueberries and others) with one ounce of cottage cheese.

Insulin-Saving Almond Snack

Below is a recipe offered by Karen, an astute observer and a thoughtful woman, who developed Type 1 diabetes more than 20 years ago.

Ingredients for One Dozen Toasted Almond Snacks (Macaroons)

* Two cups almonds (coarsely ground)
* 1/4 cup stevia powder
* Two egg whites
* ½ teaspoon cinnamon powder
* 1/8 teaspoon sea salt

Preheat oven to 375. Combine all dry ingredients in a food processor. Place dry ingredients in a mixing bowl. Add the egg whites and mix thoroughly. Moisten hands and form batter into balls. Place parchment paper on cookie sheet. Bake for 12 to 15 minutes.


The more sweet foods we consume, the more we want them. This is the way evolution designed the function of sweetness taste buds in the mout—when ready-energy foods (fruits and sweet vegetables) were available, the body want to take in more for storage for later use. For individuals with obesity and diabetes, the ideal way is a no-sweet way. For diabetics, at this time I can recommend only Stervia. For them and others, when something sweet has to be taken, I suggest blueberries that may be taken with cottage cheese or one-half of a green apple or a pear. On uncommon occasions, small quantities of natural sweeteners; raw honey and dates may be used for uncoked foods. For cooked dishes, natural syrups (maple, rice, and others) and fuit juices (apple, cranberry, and others) may be consumed.

Why I Do Not Recommend Agave And Other High-fructose Foods

Agave nector is heavily promoted as an “all natural” and “healthy” sweetner that is especially desirable for people with excess insulin (hyperinsulnism) and diabetes. I do not recommend its regular use for strong reasons. As available in the U.S., it is neither natural nor healthy. It is highly chemically processed, high-fructose item that carries all risks of other processed high-fructose items. So it is not a nector. Some agave brands have a higher content of fructose than high-fructose syrup. The promotion of fructose in agave as “natural fruit sugar” is also misleading, since fructose in most fruits occurs in much smaller amounts than glucose.

Humans have limited capacity for absorbing and metobolizing fructose. Much of fructose in high-fructose items reaches colon unchanged and is used as nutrients by the gut microbes. This explains many adverse bowel effects of fructose, including bloating, flatulence, cramps, and loose stools. People with history of malabsorption, colitis, irritable bowel syndrome, diverticulitis, and GERD should be especially careful about processed high-fructose items, such as agave and corn-derived sweeteners.

The serious adverse metabolic effects of fructose in processed high-fructose food items include: (1) elevated LDL cholesterol and triglycerides that contribute to plaque formation in arteries, and sets the stage for heart attacks, stroke, and kidney failure; (2) insulin resistance, hyperinsulinism, and diabetes; (3) cellular inflammation; and (4) obesity. Thus, the claim that agave is low-glycemic product and hence is suitable for diabetics is scientifically is not valid. Not unexpectedly, recent studies point to a hightened risk of gout (an inflammatory disorder) associated with high fructose intake, as with heavy use of carbonated beverages sweetened with fructose.

I include brief comments on the physiology of glucose and fructose in fruits and vegetables to shed light on toxicity of processed high-fuctose food items, such a agave and high-fructose corn synrup. Glucose rapidly enters cells facilitated by a family of specialized proteins that serve as glucose porters, and are appropriately called glucose transporters. Fructose, by contrast, is carried by only one member of this family called GLUT-5. A second member, GLUT-2, also facilitates fructose entry; however, glucose competes with fuctose for GLUT-2. The metabolic chemistry for fructose is also more complex and demaniding than that for metabolizing glucose.

I include few more comments here that I might interest individuals who are unable to avoid sweet foods in the early stages of the program. Again, sweet foods activate taste buds for sweetness and increase the urge for more sweet foods. The opposite also holds: the less sweetness in foods, the less the desire for such foods. So, the best strategy in diabetes is to train the body not to demand sweet foods. Until one reaches this state, my choice of sweeteners, in order, is: Stevia, saccharine., and Xylitol. Glutamate (Equal) and agave should be avoided.

PHASE I of Dr. Ali’s Three-Phase Diet Plan for Optimal Insulin Function

(for Diabetes, Excess Weight, Hypertension, and Related Metabolic Disorders)

The primary purpose of this plan is to seriously test the possibility of normalizing metabolism with ideal food choices. Specifically, the plan evaluates stresses on insulin and oxygen signaling, as determined by blood glucose, A1c, and insulin tests. This plan is designed to be restrictive for this purpose. On the positive side, with this plan overweight individuals usually lose some weight and their general health improves.

This plan is also eye-opening for many people who clearly see how foods affect their bowel function, mood, energy, sleep, menstruation, and other bodily functions.

Dr Ali’s Top Three Weight Loss and Anti-diabetes Omelettes from Majid Ali on Vimeo.

Explanatory Comments for Phase I
1. See the article entitled “Dr. Ali’s Breakfast” for details of protein shakes.
2. See the article for recipes Dr. Ali’s lunch (lentil soup).
3 The order for rotating foods can be altered, if desired.
4. Sauces and marinades should be prepared without sugars and starches.
5. Everything sweet is considered sugar except stevia. Xylitol can be used sparingly.

An Excellent Anti-diabetes Breakfast Majid Ali MD from Majid Ali on Vimeo.


In Phase II, the objective is to investigate the effects on health and laboratory test parameters of including modest amounts of high quality starches in the food plan. These results, when compared with those obtained in Phase I provide a much clearer picture of the individuals metabolic uniqueness, as well as for designing the Phase III program for long-term use.


Phase II plan is evidently less restrictive than Phase 1. Phase III is designed to test how far one can go to include less desirable foods and still positively influence metabolism, while addressing the underlying insulin and oxygen issues. This plan also gives insights about the affects of foods on bodily functions. Some individuals will experience a relapse of some symptoms, further validating the relationships between foods and their bodily consequences.

Explanatory Comments for Phase III

1. Some fruits, such as green apples and blueberries in small portions, may be included only if they do not adversely affect the blood sugar levels. The fruits should be taken fresh, not canned or dried.
2. Pasta, breads, or other starches are best avoided. They may be included only after the effects of this program on diabetic status are determined. If eaten, they must be taken in small amounts at the end of the meal, i.e., a dessert.

Return to Phase I

It is important to recognize that an individual’s metabolic condition can change, often dramatically, in times of stress and require a more careful Phase I food plan. Such conditions include: (1) severe personal or business stress; (2) infections; and (3) a relapse of concurrent disorders, such as colitis.

How Do You Reverse Diabetes Majid Ali MD from Majid Ali on Vimeo.

What Is Your Diabetes Subtype? Majid Ali MD from Majid Ali on Vimeo.

Vegetarian Diet for Type 2 Diabetes Majid Ali MD from Majid Ali on Vimeo.

Healthy Fats to Prevent and Reverse Diabetes Majid Ali MD from Majid Ali on Vimeo.

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