Vegan Sunday lunch: Roast squash with barley
When you consider that "glucose-intolerant" is another term for "diabetic," it's easy to see what you shouldn't eat. Namely, glucose-rich foods, such as bread, rice, pasta, and potatoes. But Mary Vernon, M.D., prefers a more positive approach: "I like to emphasize what people can enjoy." So, use the guidelines below to build a prescription diet. One caution: If you're currently taking medication for high blood pressure or high blood sugar, consult your physician first, as this diet will cause both to drop.
Eat until you're satisfied, not stuffed. Don't skip meals, especially breakfast. Include protein, such as meat, cheese, and nuts, with every meal and snack.
Vegetables: Down as many as four servings a day of nonroot vegetables. That means broccoli, asparagus, spinach, and any other leafy green vegetable. One serving is 1 cup raw—about the size of a baseball—or 1/2 cup cooked (half a ball).
Meat and eggs: Eat as much of these foods—which include poultry and fish—as you want (i.e., until you're full).
Cheese: Have up to 4 ounces of hard and firm cheeses daily—for instance, Parmesan, American, and cheddar. One serving is about the size of two dominoes.
Fruit: Limit yourself to 1 cup of berries or melon a day.
Nuts: One ounce a day.
Extras (Help yourself)
Condiments: Mustard, horseradish, soy sauce, and Tabasco sauce.
Salad dressings: Oil and vinegar, and full-fat dressings—such as ranch—that contain no more than 2 grams of carbohydrates per serving.
Oils: Olive and canola are best; use only small amounts of other oils.
Beverages: Drink 64 ounces of water a day. Then consume only two servings of diet soda per day and unsweetened tea and coffee as desired (decaf when possible).