High and low blood sugar, as well as the insulin highs to control blood sugar extremes, are major contributors of inflammation.
Take control of your blood sugar and insulin with the Inflammation Control Diet.
Particularly suitable for:
- Low or high blood sugar
- Diabetes or Metabolic Syndrome
- A high Cardiovascular Risk score
- A high Insulin Activity score
- Weight loss
Using the “hand eye method” - serving size for protein and dense carbs are roughly equal to the size of your palm and a bit thicker than your palm. Plus unlimited light carbs and a serving of fat.
Proteins: beef, lamb, pork, dark poultry, fish, shellfish, veal, venison, liver, and yogurt (whole-milk or 2%, unsweetened); 2 eggs with half ounce of cheese.
Dense carbs: cooked root vegetables - potatoes, sweet potatoes, yams, beets, carrots, onions; and winter squash, corn, peas and beans. Also cooked grains.
NO wheat, wheat products or gluten due to their glyphosate content from Round Up.
Light carbs: all green leafy vegetables, tomatoes, summer squash, green beans, broccoli, cauliflower, eggplant, cabbage, Brussels sprouts, celery, asparagus, cucumbers, peppers, mushrooms, radishes, sprouts, artichokes and raw carrots, beets and onions.
Fat: butter, ghee, bacon (uncured), cream, sour cream, olive oil, olives, avocado, peanuts, peanut butter and oil, almonds and almond butter, Brazil nuts, cashews and cashew butter, sesame oil and tahini, and high oleic safflower and sunflower oils. Polyunsaturated oils, even if expeller pressed and cold pressed, have higher rancidity (toxicity) than advisable.
- If you do not eat breakfast within 30 minutes of rising snack upon rising.
- If there are more than four hours between meals snack three hours after last meal.
- If there are more than 2 hours between dinner and bedtime snack 30 minutes before bedtime.
Snacks consist of carbs and fat, protein is optional.
Carbs: using the hand-eye method, a serving of dense carbs for snacks is equal to half the size of your palm. Choose any carb for snacks from the list of carbs above for meals; or choose a serving of fruit:
apple ½ medium
apricot 4 small fresh, 1/2c.
frozen banana ½ medium
blackberries 1 c. fresh, ½ c. frozen
blueberries ¾ c. fresh or frozen
cantaloupe ¼ medium
figs 2 medium
kiwi 1 large
orange 1 small, ½ large
pear ½ medium
plum 2 medium
raspberries 1 c. fresh or frozen
strawberries 1.5 c. fresh or frozen
tangerine (clementine) 1 large
watermelon 1 1/4 c diced
Unsweetened frozen fruits only; no dried fruits or fruit juices.
Fats: choose fats for snacks from any of the fats listed above for meals.
- One cup raspberries with cream
- One-half apple with peanut, almond or cashew butter
- Cup of unsweetened full-fat yogurt; add a teaspoon honey or maple
syrup if desired
- Rice cracker with ghee; top with a little honey if desired
- Toast (gluten-free) with cream cheese and a bit of jelly
- 1/2 cup raw, toasted or dry-roasted sunflower seeds
- A dozen almonds with two figs or two plums
- ½ cup baked or boiled potato with butter, sour cream
- ¼ cup mashed avocado, unlimited salsa and 10 corn chips