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The balanced diet promoted by Common Ground Health Clinic is low sugar, low starch, and high-protein, fiber, and fat. It emphasises exercise and a few supplements as essential to maintaining the program. It is a good way for people with diabetes to live well. The diet is good news for people who enjoy eating, who eat out a lot, and who want to lose weight.

These are the basic rules of the diet:

  • Exercise to reduce Insulin resistance
  • Eat foods that are Low in sugar, and High in protein
  • Take your Chromium, Magnesium, and Fish oil
  • Get good sleep

Understand the different kinds of food[edit | edit source]

Protein[edit | edit source]

  • Eggs
  • Trimmed pork
  • Sausage
  • Beef
  • Cheese
  • Chicken
  • Turkey
  • Fish
  • Shellfish
  • Beans
  • Lentils
  • Peas
  • Nuts
  • Yogurt
  • Milk
  • Soy Milk
  • Tofu

Fat[edit | edit source]

High quality fats:

  • Walnuts
  • Almonds
  • Pecans
  • Olive oil
  • Vegetable oil
  • Mayonnaise
  • Tartar cream
  • Ranch & French dressings
  • Avocado
  • Sardines
  • Butter
  • Olives

Low quality fats:

  • French fries (potatoes)
  • Chips (potatoes)
  • Fried food
  • Margarine, Crisco, Shortening
  • Peanut Butter
  • Bacon

Carbs[edit | edit source]

High in fiber:

  • Whole grain bread
  • Whole grain pasta
  • Whole grain rice
  • Shredded wheat
  • Oatmeal
  • Beans, lentils and other legumes
  • Soy-based meat substitutes

High in starch or sugar:

  • Potatoes
  • Corn, Corn flakes
  • Sweeteners
  • Juice with sugar (Orange juice)
  • Rice
  • Pasta
  • Biscuits
  • Bread (white, "whole wheat")
  • Pizza
  • Most crackers, chips
  • Cookies, Cakes, Candies, Jams
  • Most chocolate, Deserts
  • Raisins, Dates
  • Beets, Parsnips
  • Carrots
  • Bananas
  • Milk, Milkshake, Sweet yogurt
  • Ketchup, Bar-b-q sauce
  • Beer

Vegetables[edit | edit source]

  • Spinach, Lettuce
  • Turnip greens
  • Cabbage, Celery
  • Cucumber, Dill Pickles
  • Tomatoes
  • Bell Peppers
  • Onions, Garlic
  • Radishes, Turnips
  • Squash, Pumpkin
  • Mirlitone, Sweet potatoes
  • Cauliflower, Broccoli
  • Zucchini, Eggplant
  • Mushrooms
  • Okra

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Fruits[edit | edit source]

  • Berries
  • Apples
  • Pear
  • Satsumas, Tangerines
  • Orange, Grapefruit
  • Grapes, Cherries
  • Kiwis
  • Plums
  • Pineapples, Mango
  • Melon
  • Lemons, Lime

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Make a food diary and timeline for change[edit | edit source]

Stage 1: Reduce your craving for carbs[edit | edit source]

Plan[edit | edit source]

Results[edit | edit source]

Stage 2: Cut down on added sugars[edit | edit source]

Plan[edit | edit source]

Results[edit | edit source]

Stage 3: Cut down on starchy foods[edit | edit source]

Plan[edit | edit source]

Results[edit | edit source]

References[edit | edit source]

Notes[edit | edit source]

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