Eating By Color For Diabetics



I started to get control of my diabetes as I started eating by color. Soon after I was diagnosed with diabetes I learned that many of my favorite foods were feeding my disease.I liked white potatoes, white pasta, and white pizza. Do you see a pattern here.

There are other white foods that are problematic. Rice cakes, white cake, pancakes, and white rice can raise your blood sugars. Colored foods typically are loaded with flavonoid pigments known as anthocyanins. This is what gives wheat grass, broccoli, and peppers their brilliant colors. Blueberries are loaded with anti-oxidants, as is (forbidden rice) black rice, and brown rice.

As we learn more about diabetes we learn that other white foods that aren’t carbohydrates can also be detrimental to us. This is due to their high protein and fat content. This is why it is wise to limit intake of dairy products like milk and cheese as a diabetic.

Remember there are Good Fats and Bad Fats.

You might be saying: “How can you simply say white foods are bad?” I’m not, it’s just a generalization. Many white foods were good until they had their beneficial fibers removed. White flour is an example of a food perversion. Some white foods like cauliflower and onions are good foods.

White foods used properly can be good. If your blood sugar gets too low and you need a quick pick-me-up, a piece of white cake would do quite nicely. It’s just that one rule we diabetics have broken is all things in moderation.

Prior top realizing that I was diabetic, I made favorites out of pizza, mashed potatoes, and pasta. Most diabetics are the same. We tended to eat the wrong foods too often. We often bypassed the more complex carbohydrates found raw green foods.

When you start eating by color, you’ll notice that many of the foods that contain the most fiber, vitamins, anti-oxidants, and anthocyanins are brightly colored foods. They are bright red, green, orange, and blue to attract our attention. God’s no dummy.

I won’t sugar coat things and tell you that it’s easy to eat right. We live in a fast food world. It takes planning, and effort to shop to eat right. You’ll have to be a little pickier eating out, but it can be done.

Here are a few easy changes you can make:

Choose Brown or Black Rice instead of White Rice

Choose Whole Wheat in place of White Bread.

Cut back on white foods like pasta and breads.(For the first 6 months after my diagnosis I skipped pasta altogether.)

Learn to read labels carefully, as Food Labels Lie.

If you have an occasional pizza choose thin crust with light cheese, and little meat.

Cut portions of steak to 4 ounces not 8-12 ounces.

Reduce intake of milk and cheese. (I have discontinued milk.)

Choose whole grain cereals. (I eat coarse oatmeal every morning.)

Avoid foods with High Fructose Corn Syrup.

Substitute Celery or Apples for Potato Chips or Sugary Snacks

If eating by color, made sense to you then check out my article on the Best Foods For Diabetics
and Foods Diabetics Should Avoid

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Page Updated 11/07/2010

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