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Replace sugary substances with naturally sweet foods; omit cookies and candy but also the so loved fruit juices, sport drinks, and all those so-called naturally sweetened ice-teas. Watch out for granola bars and other health fakes that promise energy. They are normally loaded with sugar, which indeed gives you energy, here and now. But increased health? No. Instead blend fruit juices with water, put some fresh lemon in water, have chilled peppermint tea or unsweetened green tea. Choose fresh fruit and nuts instead of granola bars.

Replace refined grain and flour with wholegrain. People who eat wholegrain have a lower risk of diabetes; say researchers at the University of Minnesota. Wholegrain, fiber from grains, and the magnesium found in wholegrain seem to have a positive effect on diabetes; the study concluded.

Refined grain converts to sugar too fast as it does not have the same fiber content as wholegrain. This means omit or at least limit, all refined flour, wheat, tropical fruit, most cold cereals (normally coated in a sweetener), regular refined wheatflour pasta and white rice.

It is also best to omit bread because of the yeast. Yeast can cause bacteria overgrowth and increase mycotoxins, which are linked to diabetes. You can get bread from sprouted grain instead that are actually quite delicious. As for the yeast, this also includes beer, wine, and all other baked goods.

Add more fiber rich food:
Wholegrain (millet, oats, rye, bran, brown rice, quinoa, barley and buckwheat)
Legumes; beans, lentils, peas.
Have lots of most vegetables. For some root vegetables are fine, for others, be careful with the glycemic index. The more fiber in the vegetables, the slower the sugar is absorbed. Pumpkin is also recommended.
Fresh fruit (dried fruit has a higher glycemic index).

Alkalize with a lot of green food and chlorophyll. Dark leafy greens such as kale, fiber rich green food such as broccoli, brusselssprouts, string beans, asparagus; and green drinks from cereal grasses such as wheatgrass, if you are on a health track.

Limit saturated and animal fats. This means meat and dairy products such as cheese, butter, and milk. There are also mycotoxins found in meat, again linked to diabetes.

Instead, get your healthy fats from foods rich in omega 3. Nuts, seeds, avocado, flaxseed, olive and flaxseed oil. Some fish can be implemented especially those higher in omega 3 fatty acids. (Wild salmon, herring, mackerel, sardines).

If you are not ready to omit meat and want to learn more about how to cook for diabetes, try Chef Franklin Beckers cookbook, The Diabetic Chef. His recipes are balanced low carb meals of protein and vegetables with a low glycemic index. If you are ready to drop meat, try the Complete Guide to Macrobiotic Cooking from Aveline Kushi. There are a lot of wonderful macrobiotic cookbooks. I love Sheri so check out her very hands-on cookbook. Macro for the Mainstream.