I Have Type 2 Diabetes – What Can I Eat/What Can I Drink?

For many type 2 diabetics, after their diagnosis, what they should eat and drink can become confusing. I can feel your frustration. I too was diagnosed type 2 diabetic back in 2009. Through research, working with doctors, and being a professional chef, I was able to create several recipes with the focus on type 2 diabetes and pre-diabetes. These are recipes that helped me while I was making efforts to reverse and cure my diabetes. These days, because of the internet, anyone can say anything about diabetes, even without having experienced it firsthand. In my case, having type 2 diabetes, I did extensive research and received advice from medical care practitioners. Once I had cured myself, I published a book to teach other diabetics what to eat and drink and then founded Just For Diabetics.com to help diabetics.

The basic premise to start with is to think about the foods you were eating prior to diagnosis. For example, in my case, I was Director of Food Services at a resort. I started work early and finished late. I began finding myself exhausted, at times, and for a quick energy boast, I turned to cookies and washed them down with cola drinks. This went on for some time. Then, one day, I was on my way home from work. I began to have a strong craving for something sweet. From that point on, day by day, I had an increasingly strong craving for sweets. I indulged my craving and the sugar began to build up inside my body because it could not burn up all that sugar. So, think about the food items that you were eating before you were diagnosed, particularly sweetened beverages. The next step is to eliminate those food items from your diet which contain added sugar and start with a new diet. I will give you some food items to work with, covering breakfast, lunch, dinner, and snacks.

What should I eat?

Really, the way to approach this is to determine what you should not eat. Coming from an ex-diabetic with almost twelve years of experience, as I indicated above, I would say you should first remove the food items from your diet that caused your diabetes. Here is a fact: Unless you remove refined sugar from your diet, your diabetes will never be reversed or cured. You must take this action. This is my firsthand experience and is based on my research findings. You can go to this link and read an article that was published about me by WebMD, the leading healthcare information provider to medical doctors and healthcare professionals. Doctors and healthcare professionals trust WebMD, and so should pre-diabetics and type 2 diabetics. Their article relating to the success of my type 2 diabetes cure program is titled:  Secret recipe:  How a Chef Cured His Type 2 Diabetes”.

What is the diabetes diet?

One of the most asked questions on the internet is, “What is the diabetes diet? So it is important that it is properly addressed, based on science and evidence. When people are first diagnosed, they are sent to a clinic where they learn how to live with diabetes and manage it. During this training, victims are asked to eat small portions of every food. This includes cheese and sweet fruits. During the information session, they are usually told that type 2 diabetes is a progressive disease; meaning, at some point, it will progress to type 1 diabetes, which requires manual insulin injections. With this approach, it appears the foods one is recommended to eat will not help.

However, research upon research now shows that through proper diet and exercise, you can actually cure your type 2diabetes within four months. And yes, there is such a thing as a diabetes diet or a type 2 diabetes diet. (Even type 1 diabetics who need manual insulin injections are advised not to eat too much sugar.)

A diabetes diet should contain protein, starch, and vegetables, as well as a small amount of fat to help digest the food. Ideally, you want to eat small portions with up to six small meals a day (which will include meals and snacks).

Because there is evidence that type 2 diabetes can be cured, it is best to make a cure your focal point while managing your diabetes. Your food choices must be healthy in order to see results. When you do eat fiber, which is very important for diabetics, if possible, eat it separately from the other food types. This is because fiber not only does the binds waste that is evacuated, it also binds the nutrients we get from food, and those essential vitamins are then also evacuated. Unhealthy food choices do not just lead to diabetes, they may also lead to serious diseases, such as stroke and heart disease. Stroke is the number one killer of all diabetics. Research shows that it kills one out of every two diabetics.

Set realistic and achievable goals. Know that sugar is addictive. It is not easy to just take it out of your diet. In order to phase it out, I began by diluting any beverage: one-part beverage to one-part water. Then I progressed to one-part beverage to two parts water, until I weaned myself off cola and all other sweetened beverages.

Take a note book and write out your goals, starting with what you wish to achieve as an end result. Then write down these goals. If you go to the link, “Secret recipe:  How a Chef Cured His Type 2 Diabetes”, you will notice that I exercised twice a day as one of the means to achieve my goal. This is because, when I was diagnosed, there was so much sugar in my body that it had begun to exit from the corners of my eyes and from my tongue each morning as a white sticky substance. My doctor told me that I was steps away from going into cardiac arrest and that he was surprised that the sugar had not killed me already. To regain my health, drastic action had to me taken, which included high doses of Metformin to manage the diabetes.  But I wanted to cure it, and my doctor confirmed that type 2 diabetes can be cured.

So, after performing my extensive research, I created a seven-step plan of action to cure my diabetes, not just manage it. I wrote everything down and followed the steps along with setting a time limit by which I hoped to cure the diabetes. Realistically, it depends on how much sugar buildup you have in your body. You cannot set a time period in which your diabetes will be reversed.

The goals I set for myself:

  1. I want to reverse and cure my diabetes
  2. Go to the gym morning and evening
  3. Eat six meals a day including snacks
  4. Eat within two hours of getting out of bed
  5. Eat my last snack at least 2 hours before bed time
  6. Follow a weekly menu cycle
  7. Cook my own meals

I went to the gym twice a day because my situation was serious. In just 21 days, my diabetes was reversed. (If your case is not too severe, going to the gym once a day is sufficient.) Yes, I was managing the diabetes with Metformin at the same time, and my doctor was monitoring me while I executed the diet and exercise program I had developed. When I reported to him that my energy level was increasing, he requested me to get another blood glucose test. When the test result came, he called me to his office, showed me the results, and pronounced me diabetes-free. He further explained that “cured” will be if the diabetes does not return over the next two years. That was 2012. From my own doctor to the pharmacist, friends, and family, they all asked the same question: “Wow, how did you do it?”

Diabetes diet plans to lose weight

Diet plans don’t often work because those who promote them were never diabetics themselves. Most of them use famous people to sell their diet plan. Others use people who are already fit for their promotions. When I was diagnosed a type 2 diabetic, my weight had gone from 185 pounds to 219 pounds. My meal plan brought my weight down to 184 pounds. That was 2012. It is now 2020 and my weight registers at 175 pounds; and I’m 6 feet tall. What my weight shows is that the diet can also help with weight loss and to keep the weight off for many years to come.

Breakfast ideas for diabetics

Here are some breakfast ideas for type 2 diabetics. Dieting often fails because people get bored with their diet, or the food does not taste good, so they give up. As a professional chef of 27 years, I created my own tasty recipes for diabetics. Here are some meal ideas to get you started. Try your best to incorporate the keto diet into your diet plan.

  • Brown bread with an egg white omelet
  • Steal cut oatmeal topped with berries and diced fruits – add 1 tablespoon whipping cream to help with digestion
  • Stir fry vegetable and egg wrap—oh yes, it’s tasty
  • Burritos are also great


Lunch ideas for diabetics

  • Salad mixed with diced vegetables topped with baked chicken leg
  • Kamut pasta with tomato sauce mixed with vegetables (side note: pound for pound, Kamut pasta has more protein than beef)
  • Quinoa salad tossed with chopped parsley, cucumber, and diced tomatoes
  • Eat yogurt with berries for dessert or just berries
  • Soup and a sandwich
  • Caesar salad with grilled chicken breast

Dinner ideas for diabetics

  • Stir fry noodles with vegetable and baked sesame chicken wings
  • Baked salmon with roast vegetable on cooked rice
  • Rice and beans. (Eat cooked beans every day. They neutralize the negative effects of sugar.)
  • Quinoa pasta with tomatoe sauce and vegetables
  • Curry chicken with parboiled rice and vegetables
  • Beef stew cooked with carrots and potatoes

Can diabetics eat fruit?

When I was first diagnosed with diabetes, I became desperate. I went online to find a cure and came across one very famous doctor of nutrition. It turned out that he promoted a vegan agenda. He also suggested eating fruit in the morning for breakfast. I tried that and I believe it is one of the worst mistakes any diabetic can make. The reason: I learned that by not having any food in your stomach and eating fruits, your body only absorbs the sugar in the fruit.

Do not eat tropical fruits, by any means, including canned fruits. The fruits that should not be eaten are:

  • Mango
  • Pineapple
  • Banana
  • Grape, which is not a tropical fruit
  • Any sweetened canned fruit

Eat these fruits instead:

  • Strawberry
  • Blueberry
  • Raspberry
  • Any variety of edible berry
  • Dragon fruit
  • Plum
  • Peach

Can I snack in between meals?

Earlier, I mentioned eating about six meals a day—those meals will include snacks. Ideally, you want to snack in between main meals. Your last meal should actually be a snack. The body’s digestive enzymes decrease in production after 8 PM and begin to increase after 7AM. During the period when it drops, there is not enough for total digestion of a heavy meal. Snacks are the best after 8 PM. These familiar snacks are good for the diabetic diet:

  • Vegetables with dip
  • Vegetables with humus
  • Cheese and crackers
  • Berries
  • Boiled eggs
  • Yogurt with berries
  • Dark chocolate
  • Chicken salad sandwich

One way to go a diet in the correct way is write down when you get up in the morning and when you retire at night. You must eat within two hours of waking up or your blood sugar level will begin to drop. Once you have figured out when you get up and when you go to bed, figure out when you should eat your first and last meal of the day. Write the times on paper so that you don’t forget. Consistency is key.

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