Diabetic diet

 My fasting insulin was in the 26-29 range on my blood tests and now it's under 2 (very healthy) I did this by continually watching what I eat and when I eat it.

Do you know your fasting Hemoglobin A1C, Insulin and Mean Plasma Glucose?

Are you on glucophage (metformin) or insulin and how much do you take each day in total? 

 Were you first diagnosed as insulin resistant or with metabolic syndrome? 

Regardless, your goal should be to reverse your type II diabetes as much as possible. If you're diligent you have a great chance of eventually getting off insulin and or metformin. Focus on the lowest glycemic foods you can find. Eat 6-7 small meals a day. Large carb meals spike your blood sugar and need for insulin. Your goal should be to make your body more sensitive to insulin. Don't eat carbohydrate meals large enough to spike your blood sugar levels much.

 When it come to carbs eat all the raw green vegetables you can handle.  If you can't handle the fiber and bulk then get a juicer and drink the juice. 

 Fresh or frozen, cherries, blueberries, strawberries are very low on the glycemic index and I get a good deal of my carbs from them. Always in moderation. Breads are too high in the glycemic index. The only low glycemic bread that I know of is Ezekiel 4:9 sprouted grain bread. http://www.foodforlife.com/ It's glycemic index is 36.

I usually don't eat for 2 hours before a race or training. Once you start exercising you can absorb carbs without spiking your blood glucose levels. 5-10 minutes before you start is ok but no sooner. The only time you can pretty much gob down carbs that are not low glycemic  is while you're into your workout and within 30 minutes after your workout. The most your body can absorb while biking or jogging is about 300-400 calories of carbs per hour. So don't go over board. You can add some Scivation Xtend to your drinks while riding. They contain BCCA's and other easily digestible proteins to help ATP Production and lower lactic acid levels.

Always check your blood glucose levels after your workout. Eventually you'll find a balance to hold a 75-95 range when your done with a workout. A healthy blood glucose level is around 80 but doctors don't want you to go into insulin shock so they might tell you to keep it under 150 or 200. That's really not healthy and down the road you'll run into diabetic complications like diabetic neuropathy. The key is to to try and live such a healthy lifestyle that you don't need insulin anymore. Not always possible but a realistic goal for many type II diabetics.

 Numerous studies have shown that Grapefruits or grapefruit juice makes your body more insulin sensitive. 1/2 grapefruit 3 times per day helps your body put carbs into your muscles instead of into fat stores. Grapefruit can also lower your insulin needs to be careful and monitor your blood glucose. Grapefruit has many interactions with medications so study them. http://www.mayoclinic.com/health/food-and-nutrition/AN00413

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