Discover the most effective diet for type 2 diabetes. Understand the relationship food has with your body. How carbohydrates affect your blood sugar? How protein foods stabilize blood sugar levels? The 3 types of fats and which ones you should be eating for better blood sugar control. For more information like this on type 2 diabetes, go to http://bloodsugarblueprint.com

1. “The Most Effective Type 2 Diabetes Diet”
Managing your type 2 diabetes effectively depends a majority on the foods YOU
choose to eat. Combining the RIGHT type of carbohydrates, proteins, and fats
together can have a dramatic impact on how diabetes affects your body.
Unfortunately, most of the diabetic diet and nutrition information given by doctors
and other healthcare professionals is based on limited or outdated research. It
simply is ineffective in properly managing type 2 diabetes.
The people with diabetes (may be you) following these bad dietary
recommendations are having limited success... Mostly relying on medications to
control their blood sugar.
Medications have proven to have little effect on improving diabetes but rather just
mask the symptoms of diabetes. Medications simply don’t address the root cause of
type 2 diabetes. Plus you run the risk of harmful side effects.
Food has the ability to treat type 2 diabetes at the cause.
“Let food be thy medicine” – Hippocrates
Using food for medicine... You will be able to maintain healthy blood sugar levels,
lower your risk of ALL diabetic complications: lose weight, increase your energy,
improve sexual performance, improve your health, and reverse your diabetes!
The diet I am suggesting is based on sound research; it’s time-tested, and it has
proven to be effective in attacking diabetes at its root cause.
It is the Most Effective Type 2 Diabetes Diet...
Carbohydrates
This is where much of the confusion comes.
“Should I avoid carbs?”
“How much can I have?”
“Which carbs are good and which are bad?”
Let’s get one thing clear... Carbohydrates are the ONLY foods that affect your blood
sugar.
Carbohydrates come from an array of foods; from potato chips and cookies, to juice
and soda, to vegetables and fruits. They ALL affect your blood sugar and diabetes,
some in a positive way and some in a negative way.

2. Which carbohydrates should you avoid?
The general rule of thumb is: avoid any type of carbohydrate that comes in a box,
package, is pre-cooked/frozen, or that has been processed. Most of these types of
carbohydrates are filled with simple sugars, high fructose corn syrup, and other
additives that negatively impact your blood sugar.
Foods to avoid include:
 Pastries, cookies, cakes, pies
 Table sugar and sugar substitutes (equal, sweet-n-low, splenda)
 Pastas and bread
 Cereal and other whole grains
 Milk
 Juices and sodas
Which carbohydrates should you be eating?
The rule of thumb here is: eat a majority of the carbohydrates that used to be alive.
These carbohydrates are minimally processed, high in essential nutrients, have no
hidden additives, and have a positive affect on your blood sugar and your health.
These foods to eat include:
 All green leafy and non-leafy vegetables
 Bright colored vegetables
 All fruit berries
Making the switch to the right type of carbohydrates will allow you to maintain good
blood sugar levels and prevent the “rollercoaster” effect. You will improve your
energy levels, prevent fatigue and reduce inflammation within your body.
Protein
Protein is Made up of a string of amino acids. Proteins are the building blocks of
DNA/RNA, human cell structure and the precursors to insulin production.
Consuming high amounts of quality protein is vital for optimum health and disease
prevention.
We eat proteins mostly from animals, which are called “complete proteins”. We also
get some protein from plants, which are called “incomplete proteins.”
When protein is eaten, it is broken down into amino acids and then rebuild into our
own body proteins. High quality proteins include: red meats, poultry, fish, eggs,
nuts/seeds, cheese, yogurt and beans.

3. You can also get protein from supplements like whey protein powder, soy protein
powder, hemp protein powder, egg protein powder etc... Just make sure you use
ones of good quality – the label should contain the USP seal (United States
Pharmacopoeia.)
Importance of animal protein
Animal protein is by far the BEST source for adequate, quality protein. If you are
vegetarian you can combine vegetables, beans/lentils, nuts, and soy products to
meet your protein needs. Vegetarians often have to consume very high amounts of
these foods just to meet their minimum protein needs.
The quality of animal proteins is VERY important! Knowing the source of any
animal you consume is critical to avoiding negative health effects associated with
grain-fed, hormone-, antibiotic-, and chemically loaded meats. Remember, whatever
the animal was fed is what you’re essential eating and what ultimately ends up as a
building block for the cells in your body.
What type of protein should you be eating?
Here is list of the protein sources I recommend:
 Naturally raised, pastured/grass fed, organic beef, pork, lamb, goat, bison
 Wild meat: venison, elk, turkey
 Free range organic poultry, duck, turkey
 Eggs (cage-free)
 Wild fish
 Nut/Seeds
 Beans/legumes
Consuming these high quality proteins will allow you stabilize your blood sugar
through improving insulin sensitivity and insulin production, prevent overeating,
and help you lose weight.
Fat
Fats have gotten a bad reputation over the years as the so-called “bad guy.” Most
doctors will tell you to avoid it and the low-fat diet has been promoted as the
standard for most people, including diabetics.
Let me say this, “fat does NOT make you fat!”
Fat is essential for normal growth and development, energy (fat is the most
concentrated source of energy), absorbing certain vitamins (A, D, E, K, and

4. carotenoids), providing cushioning for the organs, maintaining cell membranes,
providing taste, consistency, and stability to foods, etc...
There are three main types of fat, saturated fat, unsaturated fat, and trans fat.
Saturated fats
Despite what you may heard been told or heard in the past saturated fats are a
GOOD for you.
Saturated fat has been scrutinized mainly because they are often high in cholesterol.
Cholesterol is actually one of the most important nutrients of life! Every human cell
needs it, the brain is primarily made up of it, and cholesterol is the precursor to all
sex hormones. In fact, a high saturated fat intake has been shown to reduce what we
call the bad cholesterol - LDL, and to raise good cholesterol – HDL and help cleanses
the liver.
Saturated fats include butter, meats, cream, lard, and coconut oil.
Unsaturated fats
Unsaturated fats have the ability to lower cholesterol and triglyceride levels (usually
an issue for diabetics), improve brain functions, reduce pain, and help prevent
cancer. One of their most important benefits is the ability to reduce inflammation
(since diabetes is and inflammatory disease).
Unsaturated fats include olive oil, avocados, nuts and nut oils, fish oil and safflower
oil.
Trans fats
Trans fats could be called a “serial killer”, given they are responsible for at least
30,000 premature heart disease deaths each year. These are a chemically altered
type of fat that is made by adding hydrogen to vegetable oil (process is called
hydrogenation), which allows a longer shelf life and extended cooking use.
They can be found in 40-50% of the products in your grocery store. This type of fat
is one of the WORST things you can consume, causing severe damage with your
blood vessel walls. They also increase your LDL (bad cholesterol), lipoproteins, and
triglycerides. Avoid these at all costs.
Trans fats are found in baked goods, fried foods, most snack/junk foods, and
margarine.

5. What type of fats should you be eating?
As discussed both saturated and unsaturated fats are essential for good health, but
they are also weapons in your battle against type 2 diabetes. Making them apart of
your daily diet is a must.
Here are some tips to get the right fats in your diet:
 Use coconut oil or grass-fed butter for cooking
 Add olive oil & vinegar to salads instead of store bought dressings
 Add grass-fed butter to your steamed vegetables
 Add avocados to your salads or eat alone as a snack
 Use walnuts, almond, or macadamia nuts as a snack or add to plain Greek
yogurt.
Transitioning to your new diet
I know first hand that this type of dietary approach works and it has worked for a
countless number of people. It truly is The Most Effective Type 2 Diabetes Diet,
because it is based on the latest research on diabetes, nutrition, metabolism,
physiology, and holistic medicine. You JUST need to follow it.
I know making the transition to the foods I mentioned may seem difficult (really its
not). Let’s just say, it is difficult. Ask yourself this, “If I don’t start making the
necessary changes in my diet where will my health be in the next 3-5 years?” Be
honest with your answer...
Whether you charge full-steam ahead or chose a more gradual approach to
incorporating these foods in your diet, the important thing is you are making a
conscious change for the better.
As the old saying goes, “You can’t expect to get different results if you keep doing the
same things.” If you’re having “rollercoaster’ blood sugar levels, if your diabetic
complications are worsening, if you’re not losing weight, if you’re just not getting
the results you’ve hoped for... Then it’s time to change your approach. Visit me here
for further details on how to gain total control over your type 2 diabetes without the
use of medications.