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The Diabetes Control Center Easy Diet

© Charles H. Raine,III,M.D.

 updated: September 16, 2013

Talk with your doctor before starting this.


What the EASY DIET does:

A. Provides an easy to read (not so easy to do), simple, guideline for dieting.

B. Severely limits carbohydrates

C. Limits fats and calories.


What the EASY DIET does not do:

A. Provide adequate vitamins - take a multivitamin daily.

B. Provide a personalized meal plan.

C. Follow the generally recommended food pyramid.

The 1200 calorie diet recommended in some programs call for 5 starch, 3 fruit, 2 milk, 1-2 vegetable, 4

meat and 3 fat servings per day. Our experience with type 2 diabetes at the Diabetes Control & Endocrinology Center indicates that a more severe carbohydrate restriction is needed if one is to control weight and blood sugar. Children and people with type 1 diabetes are another story and should not follow these restrictions.





• Fats


o Fats prevent your natural or injected insulin from working well and will run your blood sugar sky high.


o Examples are: fried foods, fatty meats.


• Dense Carbohydrates


o Foods with many CARB grams per serving.


Examples of dense CARBS are sweets, rice, corn, grits, potatoes, pasta, fruit, fruit juice, bread, all peas and all beans except green (snap) beans




• Foods with few CARB grams per serving.


• Examples are: raw vegetables, green (snap) beans, collard greens, turnip greens, spinach, kale, cabbage, raw carrots and tomatoes.


You can’t totally do without food enemies but try to cut down on enemies and have more of the food friends.

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General Guidelines


1. Eat 3 meals a day. If this is not possible, eat something at mealtime, 3 times daily.


2. Do not eat anything sweetened with sugar, honey, syrup. You may have artificial sweeteners such as Equal ®, Sweet and Low ®, Splenda®


3. Do not eat fatty meals. No fried foods. Limit pork and beef to twice weekly, then eat only lean cuts. No breakfast meats like sausage, bacon, country pudding (a Southern pork delicacy - very fatty).


4. Eat only one fruit (or ½ glass unsweetened fruit juice) per day. Melon (watermelon, cantaloupe, honey dew melon) is limited to ½ cup and that counts for the fruit for that day.


5. Limit dense carbohydrates (food enemies) to 4-8 servings per day.



1 slice of bread, biscuit or 2 inch cube of cornbread

1/3 cup of rice, 1/2 cup of grits, mashed potatoes, beans, peas, corn

1 medium apple, orange, banana. 1 glass milk, ½ glass fruit juice


Note: Green vegetables contain carbohydrates, but not nearly so much at starches, fruits and milk  (about 1/3 as much).


We consider green vegetables, raw carrots, cauliflower, asparagus, eggplant,

broccoli (ugh!) FREE foods (amount unlimited - how much of that stuff can one eat anyway?).


Green Lima beans are not included. The point is, you can eat 3 servings of free foods to one of the food enemies and get great fiber in the process. See list of free foods below.


Any food that is mushy when cooked is probably a dense CARB.


It is better not to eat rice, 1 cup = amount of CARB grams in 9 teaspoons of sugar! If you eat rice,  only have 1/3 cup per meal, that’s not much rice.


Have a salad with lunch and the evening meal (dressing should be low fat and not sweetened

with sugar).


Exercise as often as possible. The key is often. Get some exercise every day, even if only 5

minutes. Exercise is best when done for the sake of exercise, not exercise with work or

while doing something else.


Don’t fall into the “Sugar Free” trap. Many sugar free items have more dense CARBS than ones with sugar. Read labels, ignore sugar amount, pay close attention to carbohydrate grams and serving size. Note: 1 teaspoon of sugar has about 5 grams of carbohydrate.


Free Foods

Artichoke and hearts Collard - turnip greens, spinach.

Asparagus, Kale

Green beans, Leeks

Okra Green onions – scallions

Bean sprouts, Onion s

Beets, Pea pods

Broccoli ,Peppers

Brussels sprouts, Salad greens

Cabbage, Lettuce-endive-romaine

Carrots (raw), Zucchini

Cauliflower, Spinach

Celery, Summer squash

Cucumber, Tomato

Eggplant Watercress

If you forget what things to eat, simply be very suspicious of any food that looks good, smells good or tastes good. Happy eating. J

Download the Diabetes Control Center Easy Diet (pdf).

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