"Recommended Diet - Diabetes Association"
When I first began my journey, just before finding out about Keto, my doctor put me on this diet. I tried really hard for 3 months... At the end of three months, I hadn't lost any weight and my blood sugar level (A1C) went from 10.4 in January to 11.0 in March. Great diet. Worked wonders. What it did for me is probably exactly what BIG PHARMA intended. After 3 months on the "Diabetic Diet", I *added* another glucose control medication to the two I was already being prescribed.
Let's see why this failed. This is the 2000 calorie diet, but I've removed the calorie counts because we now know that calories don't matter, right?
Okay, let's start right here. What does this look like in reality? I chose Total as my "whole grain cereal". So that's about 70 grams of carbs right out of the gate. Now we add skim or non-fat milk. Well, I checked and double checked... whole milk, skim milk, fat-free milk, 1% and 2% milk all have around 12 carbs (11grams of added sugar!) So that cup of milk add another 12 carbs, bringing us to 82. Next comes the fruit. They recommend a banana or an apple? Hmmm, a medium apple has about 21 carbs and a medium banana has about 27. So let's pick the apple... now we are looking at 103 carbs for breakfast. But wait! There's more! Low fat cottage cheese has 6 carbs per half cup, 5g of which are sugar. (FULL fat cottage cheese has only 5 carbs per half cup (4g sugar), for comparison). So, our total is 109 carbs for breakfast.
And now we insert a completely unnecessary snack. Snacking is never good. Your grandmother probably told you that. Cut out the snacks and eat well at meals. So again, we look at low-fat vs full fat. And we're adding another 22 carbs to our day.
Then we have a banana, since we had an apple at breakfast. Remember the banana? Yeah, that's another 27 carbs. So now we're up to a total of 158 carbs. And then, there's lunch.
Woohoo, now we're throwing in some bread. Ever heard of the Ezekiel bread? This is one of the ones that people swear is healthy so we'll use that. Two slices at 14g each equal 28 carbs. Light mayo adds 2 more carbs (okay, I can't stop...full fat mayo would only add 1g). The chicken breast doesn't have any carbs unless you go for some processed canned stuff so we'll say Zero on the chicken. Fat free Ranch dressing has 6g carbs (I'll quit kicking the low-fat horse for now. You get the idea. Full fat has 2g). Therefore, our lunch adds another 36 carbs to the mix bringing us to 194.
Another useless afternoon snack. By the way, every time you eat, you trigger an insulin response (large or small depends on what you eat). Every insulin response has the potential for creating insulin resistance, which is the crux of obesity. The more times you eat, and the less time between meals, the higher the likelihood that you'll develop insulin resistance. The almonds and string cheese allotted to this snack are actually Keto acceptable, just unnecessary to eat in the middle of the day, between meals.The almonds have 2.6g carbs but a whopping 6g protein. The string cheese has zero carbs and another 6g protein so this is at least a healthy snack.
Let's see why this failed. This is the 2000 calorie diet, but I've removed the calorie counts because we now know that calories don't matter, right?
2 cups whole grain cereal of your choice
1 cup non-fat or skim milk
1 cup non-fat or skim milk
1 medium size piece of fruit (i.e. banana, apple)
Half cup low-fat cottage cheese
Coffee, black
Okay, let's start right here. What does this look like in reality? I chose Total as my "whole grain cereal". So that's about 70 grams of carbs right out of the gate. Now we add skim or non-fat milk. Well, I checked and double checked... whole milk, skim milk, fat-free milk, 1% and 2% milk all have around 12 carbs (11grams of added sugar!) So that cup of milk add another 12 carbs, bringing us to 82. Next comes the fruit. They recommend a banana or an apple? Hmmm, a medium apple has about 21 carbs and a medium banana has about 27. So let's pick the apple... now we are looking at 103 carbs for breakfast. But wait! There's more! Low fat cottage cheese has 6 carbs per half cup, 5g of which are sugar. (FULL fat cottage cheese has only 5 carbs per half cup (4g sugar), for comparison). So, our total is 109 carbs for breakfast.
Morning Snack
1 cup low-fat or non-fat yogurt of your choice
One medium size piece of fruit
8 ounce glass of water
And now we insert a completely unnecessary snack. Snacking is never good. Your grandmother probably told you that. Cut out the snacks and eat well at meals. So again, we look at low-fat vs full fat. And we're adding another 22 carbs to our day.
Then we have a banana, since we had an apple at breakfast. Remember the banana? Yeah, that's another 27 carbs. So now we're up to a total of 158 carbs. And then, there's lunch.
Lunch
2 slices whole wheat and/or high-fiber bread
1 Tablespoon light mayo
3 ounces chicken breast (white meat)
Small side salad containing mixed vegetables
1 Tablespoon fat-free salad dressing
Unsweetened ice tea
Woohoo, now we're throwing in some bread. Ever heard of the Ezekiel bread? This is one of the ones that people swear is healthy so we'll use that. Two slices at 14g each equal 28 carbs. Light mayo adds 2 more carbs (okay, I can't stop...full fat mayo would only add 1g). The chicken breast doesn't have any carbs unless you go for some processed canned stuff so we'll say Zero on the chicken. Fat free Ranch dressing has 6g carbs (I'll quit kicking the low-fat horse for now. You get the idea. Full fat has 2g). Therefore, our lunch adds another 36 carbs to the mix bringing us to 194.
Afternoon Snack
1 ounce almonds
1 ounce string cheese
8 ounce glass of water
Another useless afternoon snack. By the way, every time you eat, you trigger an insulin response (large or small depends on what you eat). Every insulin response has the potential for creating insulin resistance, which is the crux of obesity. The more times you eat, and the less time between meals, the higher the likelihood that you'll develop insulin resistance. The almonds and string cheese allotted to this snack are actually Keto acceptable, just unnecessary to eat in the middle of the day, between meals.The almonds have 2.6g carbs but a whopping 6g protein. The string cheese has zero carbs and another 6g protein so this is at least a healthy snack.
Dinner
4 ounces of turkey breast (white meat)
1.5 cup cooked brown rice
2 cups broccoli spears
small side salad with mixed vegetables
1 Tablespoon fat-free salad dressing
Diet soda
½ cup ice cream
And we wrap it up with dinner. Again, meat is okay and rarely has any carbs to speak of. So we're okay with the turkey breast (boring, but okay). Then there's the brown rice (called healthy because it's better than white rice, I guess). A typical serving is 1/2 cup but here we're given a cup and a half, or three servings. The carb count is 22g per serving or 66g for this allowance. Broccoli has around 5 net carbs per serving, but this is 2 servings so 10g. I can guarantee though that my broccoli would be smothered in butter and covered in cheese (both Keto okay!), but I suspect that's not acceptable here. Salad is generally okay until you start adding carby veggies (tomatoes, onions, carrots, etc.) or croutons and as we discovered at lunch, the dressing is full of sugar because it's low-fat. Let's give the salad 15g carbs because no one has told you to skip the croutons.
And I am just going to pretend that they didn't say "have a diet soda". Oh my word. Just don't okay? Have some more water, tea, coffee, anything but a diet soda! And a 1/2 cup of ice cream! Every day? Really? The variations are way too numerous here but we'll go with 20g of carbs since that seems to be a low-average. Note, 19g of that is sugar.
And I am just going to pretend that they didn't say "have a diet soda". Oh my word. Just don't okay? Have some more water, tea, coffee, anything but a diet soda! And a 1/2 cup of ice cream! Every day? Really? The variations are way too numerous here but we'll go with 20g of carbs since that seems to be a low-average. Note, 19g of that is sugar.
And the grand tally for ONE day on the diabetic diet?
~300 grams of carbohydrates
It's no wonder more people are diagnosed with Type II diabetes every day! This is supposed to be a preventative means of controlling your blood sugar. And it fails.
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