The commandments are all negative. They all begin with "Don't." Much as we all like a positive approach to life, the commandments are best stated in this negative way, because they deal with substances that are poisonous when taken in excess. The best advice with poisons is always negative: don't use them in food.



These commandments cover 90 percent of what we need to know to reduce the gremlin level in our cooking. Most of the remaining 10 percent is contained in Table 3 below. This use-and avoid list supplements the Five Commandments

Of course one can't completely avoid salt, because some salt occurs naturally in every food product. In fact, it would not be wise to avoid all salt even if one could, because a little salt is needed for health (about what one would get naturally from vegetables). The point of the commandment about salt is to avoid contaminating one's food with large amounts of it, as happens when one adds salt to the pot or the plate, or when one eats obviously salty food products. Thus if one reasonably and conscientiously avoids salt in his diet, the commandment will be satisfied and salt intake will drop dramatically.

The commandment to avoid fat also bears comment. The body needs some fat. How much is needed? Only a few grams a day: one can almost get one's daily fat requirement from a few leaves of lettuce, so little is needed. What kind of fat is needed? Only the fat from linoleic acid (or one of its close relatives). This fat, termed "essential fat," is found in abundance in all vegetable products. The body can manufacture, from carbohydrates and proteins, any additional fat needed: fat for fat-soluble vitamins, fat for linings around the organs, fat for fatty supports around the eye muscles, and so forth.

FIVE COMMANDMENTS FOR HEALTHFUL DIABETIC EATING

1. DON'T USE FATS OR OILS

Avoid fatty meats: fatty hamburgers, fatty steak, bacon, sausage, etc.

Avoid oils: cooking oils, salad oils, vegetable oils, shortening.

Avoid oily plants: olives, avocados, and nuts.

Avoid all dairy products except nonfat ones.

2. DON'T USE SUGAR

Avoid sugar, honey, molasses, syrup, and other simple carbohydrates like them.

Avoid pies, cakes, and pastries.

Avoid breads and cereals that are made with sugar, honey, etc.

3. DON'T USE SALT

Don't salt the plate or the cook pot.

Avoid obviously salty products such as salted crackers or salted herrings.

4. DON'T USE CHOLESTEROL

Limit total meat and fishintaketo1/4 pound daily.

Avoid animal organs (liver, brains, heart, etc.), animal skin, shellfish, egg yolks.

5. DON'T USE COFFEE OR TEA

You may drink decaffeinated coffee or herb teas.

The Five Commandments tell us what not to eat. What, then, is left that we can eat after we've excluded the things listed there? Plenty. Practically the entire plant kingdom is available for our culinary enjoyment: vegetables, fruits, legumes, grains, etc. We can enjoy dishes containing lean meats: beef, fish, chicken, turkey, and so on, provided we also follow the other recommendations regarding meats listed in the Five Commandments. We can eat pasta dishes such as lasagna and ravioli. We can eat breads (properly made) such as wheat breads, rye breads, and corn breads. We can even partake of delicious desserts that don't violate the Five Commandments.

The fact is that we can eat any dish that is made in accordance with the commandments, without fat, sugar, salt, cholesterol, or caffeine. What can be eaten is just about everything, but with a change in how it is prepared.

BIG BONUS TIPS from the Dietitian (not MOM.)

ØCut portion sizes

Studies show that meal portions increased dramatically over the last 20 years. A quick way to cut down on calories and weight is to cut portion sizes 1/2 to 2/3s the normal size

ØReduce but don't eliminate carbohydrates

You need carbs as an energy source. Just how many carbs is in debate. The American Diabetes Association says 60-70 range. Elimination of carbs, as some diets recommend, is bad for your health.

ØChoose carbs with a low glycemic index

Whole grain instead of white bread. unrefined cereal (like oatmeal) instead of processed breakfast cereals, pasta instead of potatoes, temperate climate fruit (apples, plums) instead of tropical fruit (such as bananas)

ØEat low fat protein sources

(such as skinless chicken or turkey) instead of high fat sources (pork, bacon, cheeses, processed sandwich meat)

ØFocus on unsaturated fat usage

(Avocado, olive and canola oil) and avoid saturated fats (butter, cream cheese, coconut oil) and trans fatty acids (found in store baked goods, crackers, potato chips, etc.)

ØDrink 8 eight ounces of water

(or more) per day

ØTake supplements

Special Niacin-Bound Chromium, Vitamin A, B1, B2, B6, B12, Folic Acid, Niacin, C, D, E and K to properly convert carbs into energy, maintain healthy skin, bones, cells and nervous system. Supplements that help manage Blood sugar levels.

Type 2 diabetes doesn't mean going on a starvation diet or a diet of roots, berries and gruel. But it does mean that you need to take a proactive role in changing your old bad habits and staying on a healthy course.

If you are uncertain about how to get the most out of these ideas, consult with a registered dietician. By eating healthier, you can gain control over your diabetes.